Target Milestone: 100kg - Beginner milestone - Joining the 100kg club, a significant achievement for recreational lifters
Cycle Progress: 33%
Cycle 1 of 3
Week Progress: 100%
Week 4 of 4
Session Progress: 50%
Session 1 of 2
| Weight | Reps |
|---|---|
| bar | 15 |
| 50kg | 10 |
| 70kg | 5 |
| 90kg | 2 |
| 100kg | 1 |
| Exercise | Weight | Sets | Reps | Notes |
|---|---|---|---|---|
| Bench Press (PR) | 105kg | 1 | 1 | |
| Bench Press (Backoff) | 85kg | 4 | 6 | |
| Rest-Pause | 80kg | 1 | 6 reps, Rest 15s, 3 reps, Rest 15s, 2 reps |
Eat well and sleep 8+ hrs before this session. This is your key performance day.
Completed: Cycle 2, Week 2, Day 1
2025-05-19
Failed 110kg with spot, did complete rep with support. Had my shoulder sore mid sore while training, on close grip did 7 and 1 rep with rest- pause rep in last set did 2 reps like that
Completed: Cycle 2, Week 2, Day 1
2025-05-19
Failed 110kg with spot, did complete rep with support. Had my shoulder sore mid sore while training, on close grip did 7 and 1 rep with rest- pause rep in last set did 2 reps like that
Completed: Cycle 2, Week 1, Day 1
2025-05-15
Training after 14 days. Hit 110kgs bench. But not satisfied. Cause for sure I have grain body weight
Completed: Cycle 1, Week 3, Day 1
2025-04-29
Completed: Cycle 1, Week 2, Day 1
2025-04-22
The 105 was little hard.
Note: Cycle 2, Week 1, Day 1
2025-05-15
Skipped 2 sessions of cycle 1 week 2 day 2 and week 3 day 2 and didn't trained for 14 days
Note: Cycle 1, Week 3, Day 1
2025-04-29
2 sec pause on every rep, less rest than usual.
Note: Cycle 1, Week 2, Day 1
2025-04-22
6x5 on 85kgs