Date: June 23, 2026
Age: 39
Bodyweight: ~81 kg
Context: You chose to perform deadlifts again instead of squats. This is now your second consecutive deadlift week, providing another opportunity to evaluate how 150 kg × 3 × 3 fits into your bench-focused program.
Deadlift
| Load | Sets × Reps | Notes |
|---|---|---|
| 60 kg | 1 × 5 | Warm-up |
| 100 kg | 1 × 3 | Warm-up |
| 120 kg | 1 × 3 | Warm-up |
| 140 kg | 1 × 3 | |
| 150 kg | 3 × 3 | RPE 7.5–8 |
Hamstring Curls
| Load | Sets × Reps |
|---|---|
| 53 kg | 2 × 12 |
Leg Extensions
| Load | Sets × Reps |
|---|---|
| 68 kg | 3 × 12 |
Back Extensions
| Sets × Reps |
|---|
| 3 × 15 |
Seated Preacher Machine
| Load | Sets × Reps |
|---|---|
| 65 kg | 3 × 15 |
Standing EZ Bar Curl
| Load | Sets × Reps |
|---|---|
| 20 kg | 2 × 10 |
Rope Hammer Extensions
| Load | Sets × Reps | Notes |
|---|---|---|
| 16.25 kg | 3 × 15 | More comfortable for the left elbow than dumbbell or barbell hammer curls |
Ab Crunch Machine
| Load | Sets × Reps |
|---|---|
| 35 kg | 2 × 15 |
Treadmill
| Duration | Speed | Incline |
|---|---|---|
| 20 min | 5 | 7 |
🧠 Session Interpretation / Why This Session Matters
This session tells me one thing very clearly:
150 kg × 3 × 3 is becoming established as a working weight, not a test.
Last week you rated it around RPE 8.
This week:
RPE 7.5–8.
That’s exactly the kind of consistency we want before adding weight.
Deadlift Progress
This is now two consecutive exposures at the same load with very similar outcomes.
That gives us confidence that:
- your technique is consistent,
- your recovery is adequate,
- and the lift is fitting into your weekly schedule without obvious negative effects.
I would not increase the weight next time just because it felt a touch easier.
I’d be happy with one more exposure at 150 × 3 × 3, and if it again comes in around RPE 7.5–8 with good bar speed, then I’d move to 155 × 3 × 3.
Elbow Insight
Your note about the curls is valuable.
You found that:
- ❌ Dumbbell hammer curls irritate the left elbow.
- ❌ Barbell hammer-style movements also irritate it.
- ✅ Rope hammer extensions feel much better.
That’s exactly the kind of substitution I like to see.
Rather than forcing an exercise because it’s “supposed” to be good, you’re selecting the variation that gives you the desired training stimulus without provoking the joint.
I’d stick with the rope version for now.
Programming Trend
Looking at the last month:
- Bench numbers are stable to improving.
- Rotator cuff is gradually improving.
- Pull-ups are returning.
- Deadlifts have been reintroduced successfully.
- Lower back continues to tolerate pulling well.
That’s a very positive overall trajectory.
Looking Ahead to Wednesday
The key question now is whether today’s deadlifts affect your planned bench development session.
If Wednesday’s:
- 102.5 × 5 × 3 still moves crisply,
- and 125 × 3 feels available,
then we’ll have strong evidence that this deadlift workload integrates well with your bench specialization.
🏁 Overall Assessment
Deadlift
Consistent and repeatable
Recovery
Appears well managed
Lower Back
No issues reported again
Elbow
Exercise selection continues to improve
Programming
Moving toward a sustainable long-term structure
The biggest takeaway isn’t that 150 kg felt slightly easier—it’s that you’re starting to identify which movements your joints tolerate best. That kind of refinement usually pays off over months, because it lets you keep training hard without constantly having to work around preventable irritation.