Date: April 14, 2026
Bodyweight: ~81.3 kg
Context: PR week, Day 2. Following strong heavy bench session. Volume intentionally reduced to minimize fatigue and preserve readiness for upcoming top single.
Focus: Maintain lower-body stimulus while prioritizing recovery and CNS freshness
This session was executed as a controlled, low-fatigue leg day within peak week. Volume and intensity were managed carefully to avoid any interference with bench performance later in the week.
Squat work was kept to 2 working sets, and accessory volume was trimmed. The session maintains movement quality and lower-body engagement without introducing unnecessary systemic fatigue.
Squats
Warm-Up
| Load | Sets × Reps | Notes |
|---|---|---|
| Bar | 1 × 15 | General warm-up |
| 60 kg | 1 × 10 | |
| 80 kg | 1 × 8 | |
| 100 kg | 1 × 5 |
Working Sets
| Load | Sets × Reps | Notes |
|---|---|---|
| 115 kg | 2 × 5 | Controlled; reduced volume |
Leg Press (Plate Loaded)
| Load | Sets × Reps |
|---|---|
| 120 kg | 2 × 12 |
Hamstring Curl
| Load | Sets × Reps |
|---|---|
| 50 kg | 3 × 12 |
Pull-Ups
| Load | Sets × Reps |
|---|---|
| Bodyweight | 2 × 10 |
Cardio
Skipped
Session Interpretation / Why This Session Matters
This session reflects excellent fatigue management during a critical phase.
Key signals:
- Reduced squat volume (2 × 5) effectively limits CNS and lower-back fatigue
- Accessories remain sufficient to maintain muscle activation without overreaching
- Pull-ups maintain upper-back engagement without impacting recovery
- Overall session remains efficient and controlled, aligning with peak-week intent
What This Means Going Forward
- Lower-body fatigue is being properly managed
- No interference expected for upcoming bench sessions
- Recovery capacity remains preserved for PR attempt
Bottom Line
This was exactly what a PR-week leg session should look like:
- minimal
- controlled
- effective
👉 You are continuing to set yourself up for a fresh and high-quality top single later this week (137.5 kg attempt).