Date: January 5, 2026

This training block is focused on progressing my bench press toward the next personal record, with the long-term goal of reaching 140 kg. Rather than testing max strength every session, the emphasis here is on structured volume, controlled heavy work, and consistent execution to make heavier weights feel routine.

The workout logs in this series document individual sessions within that process — including warm-ups, working sets, accessories, and brief notes on effort and fatigue. These entries are meant to capture the day-to-day work behind sustainable progress, not just the final PR attempt.

---

Barbell Back Squat

Warm-Up Sets

Load	Sets × Reps	Notes
60 kg	1 × 10	Warm-up
80 kg	1 × 5	Warm-up
100 kg	1 × 3	Warm-up

Working Sets

Load	Sets × Reps	Notes
110 kg	4 × 5	Main working sets

---

Romanian Deadlift

Load	Sets × Reps	Notes
60 kg	1 × 10	Warm-up
80 kg	3 × 8	Controlled tempo

---

Leg Press

Load	Sets × Reps	Notes
120 kg	3 × 10	6 plates

---

Pull-Ups

Load	Sets × Reps	Notes
Bodyweight	3 × 10	Performed post-lower work

---

Hanging Leg Raises

Load	Sets × Reps	Notes
Bodyweight	3 × 10	Controlled reps

---

Ab Machine Crunch

Load	Sets × Reps	Notes
30 kg	2 × 10	Core finisher

---

Session Notes

• Squat volume kept in a moderate intensity range to support recovery
• RDLs and leg press provided posterior chain and quad hypertrophy without excessive spinal load
• Pull-ups placed on leg day to avoid interference with bench-heavy sessions
• Core work focused on bracing support rather than fatigue