Date: August 12, 2026
Age: 39
Bodyweight: ~79–80 kg
Context: First full bench-development session since returning from travel. The goal was to restore the pre-trip 125 kg × 3 benchmark after the previous fatigue-limited session.
Bench Press
| Load | Sets × Reps | Notes |
|---|---|---|
| Bar | 1 × 15 | |
| 60 kg | 1 × 10 | |
| 80 kg | 1 × 5 | |
| 102.5 kg | 5 × 3 | Full planned volume restored |
| 110 kg | 1 × 1 | Paused |
| 120 kg | 1 × 1 | Paused |
| 125 kg | 1 × 3 | RPE 8.5 |
Accessories
| Exercise | Load | Sets × Reps |
|---|---|---|
| Incline DB Press | 42 kg | 2 × 8 |
| High Rows | 20 kg | 3 × 20 |
| Pull-Ups | Bodyweight | 2 × 8 |
| Hanging Leg Raises | Bodyweight | 2 × 10 |
| DB Lateral Raises | 12 kg | 2 × 20, 1 × 15 |
Treadmill
| Duration | Speed | Incline |
|---|---|---|
| 20 min | 5 | 7 |
Session Interpretation / Why This Session Matters
This session showed that the post-trip bench baseline was essentially restored. The full 102.5 kg × 5 × 3 volume returned, followed by 125 kg × 3 @ RPE 8.5. Pull-ups also returned to the usual 2 × 8, reinforcing that the earlier drop in performance was temporary systemic fatigue rather than lost strength.