Date: October 6, 2026
Focus: Deadlift Technique / 145 kg Working Sets
Block: 140+ Block

The first deadlift session of the 140+ Block prioritized technical quality over load progression. The main objective was to apply the revised setup and pulling cues consistently while establishing a clean working baseline.

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Deadlift

Load	Sets×Reps	Notes
60 kg	1×5	Warm-up
100 kg	1×3	Warm-up
120 kg	1×3	Warm-up
140 kg	1×2	Final warm-up
145 kg	2×3	RPE 7–8; technique-focused

Although the RPE remained relatively low, the movement and overall feel were noticeably different from previous deadlift sessions. The main cues were to push the floor away as if performing a leg press and keep the bar glued as close to the body as possible. Form is still not perfect, but these adjustments felt like an improvement over prior lifts. There was no back irritation or pain during the session.

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Leg Press

Load	Sets×Reps	Notes
80 kg	1×10	Warm-up
120 kg	3×10	Working sets

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Leg Extensions

Load	Sets×Reps	Notes
75 kg	3×12

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Hamstring Curls

Load	Sets×Reps	Notes
60 kg	3×12

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Back Extensions

Load	Sets×Reps	Notes
Bodyweight	2×15

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Pull-Ups

Load	Sets×Reps	Notes
Bodyweight	2×8

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Hanging Leg Raises

Load	Sets×Reps	Notes
Bodyweight	3×10

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Treadmill

Completed the usual treadmill work.

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Session Interpretation / Why This Session Matters

The key progression today was technical rather than load-based. At 145 kg for 2×3 and RPE 7–8, there was enough room to focus on bracing, leg drive from the floor, and keeping the bar close without forcing the weight.

The absence of back irritation or pain was also an important outcome. Rather than immediately returning to heavier deadlift loads, this session establishes 145 kg as a technical baseline from which to reproduce the improved movement pattern before progressing further.