Date: October 8, 2026
Focus: Squat / Lower Body Progression
Block: 140+ Block — Week 1
Progressed the squat working sets to 112.5 kg for 3×5. A slight lower-back warning sensation during the squat work made load management important, despite no acute tweak or injury.
Squats
| Load | Sets×Reps | Notes |
|---|---|---|
| Bar | 1×15 | Warm-up |
| 60 kg | 1×10 | Warm-up |
| 80 kg | 1×8 | Warm-up |
| 100 kg | 1×5 | Warm-up |
| 112.5 kg | 3×5 | RPE 8.5 |
A slight lower-back sensation felt like a warning that increasing the load or making a small technical mistake could irritate the area again. No tweak or injury occurred.
Leg Extensions
| Load | Sets×Reps | Notes |
|---|---|---|
| 75 kg | 3×12 |
Hamstring Curls
| Load | Sets×Reps | Notes |
|---|---|---|
| 60 kg | 3×12 |
Chest-Supported Dumbbell Rows
| Load | Sets×Reps | Notes |
|---|---|---|
| 12 kg DBs | 3×15 | Chest-supported |
Pull-Ups
| Load | Sets×Reps | Notes |
|---|---|---|
| Bodyweight | 2×10 |
Leg Raises — Non-Hanging
| Load | Sets×Reps | Notes |
|---|---|---|
| Bodyweight | 1×30 |
Treadmill
Completed the usual treadmill work.
Session Interpretation / Why This Session Matters
112.5 kg for 3×5 @8.5 represents a modest increase over recent 110 kg squat sessions. However, the lower-back feedback is a reason to prioritize repeatable mechanics and recovery rather than immediately increasing the weight again.
This was the fourth consecutive training day in a more demanding opening week of the 140+ Block. The session was completed as planned, but the warning sensation should be considered alongside the residual fatigue reported on Wednesday.