Squat Progression
-
Week 10 – Legs (Maintenance / Bench Priority Phase)
Date: March 3, 2026Bodyweight: ~80 kgFocus: Lower-body strength maintenance while minimizing systemic fatigue for ongoing bench…
-
Week 9 – Squat Heavy Exposure + Volume
Date: February 25, 2026Bodyweight: ~80 kgFocus: Heavy top exposure at 140 kg; controlled volume consolidation This…
-
Week 8 – Legs + Accessories + Cardio
Date: February 17, 2026Bodyweight: ~81–82 kgFocus: Lower-body strength stabilization with paused squats, posterior-chain support, and recovery-friendly…
-
Week 7 – Legs (Short Session)
Date: February 10, 2026Bodyweight: ~81–82 kgContext: Shortened session due to time constraints; volume trimmed to preserve…
-
Week 6 – Legs + Cardio
Date: February 5, 2026Bodyweight: ~81–82 kgContext: Return to full lower-body loading following reintroduction phase; cardio intensity…
-
Week 5 – Revised Legs + Biceps + Cardio
Date: January 27, 2026Bodyweight: ~81–82 kgContext: Revised leg session after a 13-day gap; first intentional cardio…
-
Week 3 – Legs + Biceps
Date: January 12, 2026 This training block is focused on progressing my bench press toward the…
-
Week 2 – Legs
Date: January 5, 2026 This training block is focused on progressing my bench press toward the…