Date: September 18, 2026
Age: 39
Focus: Raw Bench Consolidation / 135 kg
Context: Used the established Friday routine of stimulant pre-workout plus liquid glycerol. The right inner-biceps stretch felt more recovered than earlier in the week. It remained present but manageable. The objective was to consolidate 135 kg raw rather than attempt 137.5 kg.
Bench Press
| Load | Sets×Reps | Notes |
|---|---|---|
| Bar | 1×15 | Warm-up |
| 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 |
| 135 kg | 1×1 | RPE 8.5; second consecutive successful raw exposure |
| 112.5 kg | 2×3 | Backoff |
| 100 kg | — | Optional 8–10 rep set intentionally skipped |
Accessories
| Load | Sets×Reps | Notes |
|---|---|---|
| Incline DB Press – 44 kg | 2×8 | |
| High Rows – 20 kg | 2×20 | |
| Rope Pushdown – 21.25 kg | 2×15 | |
| DB Lateral Raises – 12 kg | 3×15 | |
| Pull-Ups – BW | 2×8 + 1×4 | Long pause/stop at top of final rep of each set |
| Lateral Raise Machine – 20 kg | 3×20 | |
| Treadmill | 20 min | Speed 5, incline 7 |
Session Interpretation / Why This Session Matters
The second consecutive 135 kg raw single confirmed consolidation of the milestone. After 130 kg moved at RPE 8, 135 kg again landed around RPE 8.5, closely matching the previous Friday rather than behaving like a one-off peak. This occurred after a full week of productive bench, deadlift, and squat training rather than a dedicated taper. The optional high-rep bench backoff was skipped because the primary objective had already been achieved. The improving biceps sensation also tolerated heavy benching, incline pressing, rows, and pull-ups without reported deterioration. With 135 kg now reproduced successfully, 137.5 kg becomes the logical next milestone once readiness and biceps recovery support it.