Date: October 2, 2026
Focus: 140 kg Raw Bench Milestone / Completion of the 140kg Block
Context: This session marked the target day for the raw 140 kg bench press. After reaching 137.5 kg at RPE 8–8.5 the previous Friday, the final warm-up progression was intentionally changed to move directly from 130 kg to 140 kg rather than using 137.5 kg as a primer.
Bench Press
| Load | Sets×Reps | Notes |
|---|---|---|
| Bar | 1×15 | Warm-up |
| 60 kg | 1×8 | Warm-up |
| 80 kg | 1×5 | Warm-up |
| 100 kg | 1×3 | Warm-up |
| 110 kg | 1×1 | Paused |
| 120 kg | 1×1 | Paused |
| 130 kg | 1×1 | RPE 8 |
| 140 kg | 1×1 | RPE 8.5–9; solid, non-maximal, no grind |
| 112.5 kg | 2×3 | Backoff work |
The 140 kg single felt good. It naturally required more effort as the target attempt, but it was not maximal and did not become a grinder. The decision was made to go directly from the 130 kg readiness single to 140 kg rather than taking a 137.5 kg primer first.
Incline Dumbbell Press
| Load | Sets×Reps | Notes |
|---|---|---|
| 44 kg | 2×8 |
Seated Rows
| Load | Sets×Reps | Notes |
|---|---|---|
| 50 kg | 3×20 |
Rope Pushdowns
| Load | Sets×Reps | Notes |
|---|---|---|
| 23.75 kg | 2×15 |
Pull-Ups
| Load | Sets×Reps | Notes |
|---|---|---|
| Bodyweight | 2×10 |
Treadmill
Completed the usual treadmill work.
Session Interpretation / Why This Session Matters
The raw 140 kg bench press was the defining objective of this training block, and this session completed that goal. Following the 130 kg readiness single at RPE 8, 140 kg was successfully pressed at approximately RPE 8.5–9. The rep was solid and required appropriate effort for a new milestone, but it was neither maximal nor a grinder.
This post marks the end of the 140kg Block. The immediate next top-end milestone is 142.5 kg, the practical plate-loaded target for a roughly 315 lb bench press. Beyond that single-rep milestone, the longer-term objective is to develop 140 kg into rep strength, eventually targeting approximately 3–5 reps.
The next training block can therefore begin shifting part of the emphasis toward building rep strength at submaximal loads rather than focusing exclusively on progressively heavier singles. Heavier doubles and triples and stronger repeated work below 140 kg can provide the foundation required before attempting multiple repetitions with 140 kg itself.