Date: August 14, 2026
Age: 39
Bodyweight: ~79–80 kg
Context: Top-single session to re-establish the pre-trip 132.5 kg raw benchmark after restoring development strength earlier in the week.
Bench Press
| Load | Sets × Reps | Notes |
|---|---|---|
| Bar | 1 × 15 | |
| 60 kg | 1 × 8 | |
| 80 kg | 1 × 5 | |
| 100 kg | 1 × 3 | |
| 110 kg | 1 × 1 | Paused |
| 120 kg | 1 × 1 | Paused |
| 130 kg | 1 × 1 | RPE 8 |
| 132.5 kg | 1 × 1 | RPE 8.5; good rep, bar path could have been slightly more optimized |
Back-Off Bench
| Load | Sets × Reps |
|---|---|
| 112.5 kg | 2 × 3 |
| 100 kg | 1 × 10 |
Accessories
| Exercise | Load | Sets × Reps |
|---|---|---|
| Incline DB Press | 42 kg | 2 × 8 |
| High Row | 20 kg | 3 × 20 |
| Rope Pushdown | 21.25 kg | 2 × 15 |
| Overhead Rope Extension | 21.25 kg | 2 × 12 |
| Hanging Leg Raises | Bodyweight | 3 × 10 |
Treadmill
| Duration | Speed | Incline |
|---|---|---|
| 20 min | 5 | 7 |
Session Interpretation / Why This Session Matters
This effectively completed the post-trip return. 130 kg moved at RPE 8 and 132.5 kg was reproduced raw at RPE 8.5, only slightly harder than the July 17 pre-trip exposure. The small bar-path inefficiency suggests some performance remained available through cleaner execution alone.
With development work, back-off volume and top-end strength all restored, the focus could shift from recovering lost ground back toward progression.