Week 3 – Bench Rep Strength / 120 kg × 3×5 Achieved

Date: October 19, 2026 | Block: 140+ Block — Week 3 | Focus: Bench repetition strength, working-set progression, and upper-body hypertrophy.

Session highlight: Completed 120 kg for 3×5 with consistent technique. The final repetition was RPE 9 and required effort, but was not a grinder.

Barbell Bench Press

Load	Sets×Reps	Notes
Bar	1×15	Warm-up
60 kg	1×10	Warm-up
80 kg	1×8	Warm-up
100 kg	1×5	Warm-up
110 kg	1×1	Paused warm-up
120 kg	3×5	Set 1: all reps RPE 8. Set 2: RPE 8, final rep 8.5. Set 3: RPE 8–8.5, final rep RPE 9. No form breakdown, slowing, or wavering bar path; final rep challenging but not a grinder.

Paused Bench Press

Load	Sets×Reps	Notes
110 kg	2×3	Completed after main working sets

Incline Dumbbell Press

Load	Sets×Reps	Notes
44 kg per dumbbell	3×8	RPE 8.5

Plate-Loaded High Rows

Load	Sets×Reps	Notes
25 kg	3×20	Completed

Conventional Triceps Rope Pushdowns

Load	Sets×Reps	Notes
23.75 (machine marking)	3×15	Completed

Pull-Ups

Load	Sets×Reps	Notes
Bodyweight	2×8	Completed

Hanging Leg Raises

Load	Sets×Reps	Notes
Bodyweight	3×10	Completed

Treadmill

Load	Sets×Reps	Notes
Usual settings	Usual duration	Standard treadmill routine; details not specified

Session Interpretation / Why This Session Matters

The primary bench progression reached 120 kg for 3×5. October 5 was 5/4/4 (13 total reps), October 12 was 5/5/4 (14), and October 19 was 5/5/5 (15). This represents a 15.4% increase in completed working repetitions at the same weight over two weeks, with 1,800 kg of working-set tonnage today.

All 15 repetitions were controlled despite the final rep reaching RPE 9. This supports the current emphasis on repeatable high-load bench strength, rather than chasing a heavier single every week. Incline dumbbell pressing at 44 kg for 3×8 was repeated after the demanding bench work. High rows increased to 25 kg for 3×20, and conventional rope pushdowns increased to three sets.

For the next Monday bench volume session, repeating 120 kg for 3×5 at a slightly lower final-set RPE is a sensible consolidation option; alternatively, a small increase to 122.5 kg could be introduced with fewer reps. Wednesday should remain submaximal, with Friday’s 140 kg single dependent on the 130 kg readiness assessment.