Date: September 2, 2026 Age: 39 Bodyweight: ~81–82 kg Focus: Continue the return to normal raw bench training and assess heavier pressing after Monday’s wrap-assisted re-entry.
Context: All pressing today was raw with no elbow wraps. This made the session a more useful assessment of actual pressing readiness following the recent right pec/biceps recovery period.
Bench Press
Load
Sets×Reps
Notes
Bar
1 × 15
Warm-up
60 kg
1 × 10
80 kg
1 × 5
100 kg
1 × 3
102.5 kg
4 × 3
Development work
110 kg
1 × 1
Paused
120 kg
1 × 3
Raw, RPE 8
Incline Dumbbell Press
Load
Sets×Reps
Notes
42 kg
2 × 8
Raw pressing
44 kg
1 × 5
46 kg
1 × 5
Lat Pulldown – MAG Grip
Load
Sets×Reps
Notes
33 kg
3 × 20
Seated Rows
Load
Sets×Reps
Notes
21.25 kg
2 × 15
Treadmill
Duration
Speed
Incline
20 min
5
7
Session Interpretation / Why This Session Matters
This was an important step back toward normal training. The key result was 120 kg × 3 raw at RPE 8 after already completing 102.5 kg for 4 × 3 and a paused 110 kg single. Unlike Monday’s wrap-assisted re-entry, today’s performance provided a direct measure of raw pressing readiness.
The substantial incline dumbbell work through 46 kg × 5 provided another meaningful loading exposure for the recovering right pec/biceps region. Together, the bench and incline work showed that established raw pressing strength remained accessible and supported returning to a controlled heavy-readiness single later in the week.
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