Date: October 15, 2026 | Block: 140+ Block — Week 2 | Focus: Squat consistency, technique refinement, lower-body accessories.

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Barbell Squat

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 8–8.5; slightly higher perceived effort, but form and repetitions smooth and comfortable. Experimented with a slightly downward gaze instead of looking upward toward the mirror; movement felt different and somewhat more comfortable.

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Leg Extensions

Load	Sets×Reps	Notes
75 kg	3×12	Completed

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Hamstring Curls

Load	Sets×Reps	Notes
60 kg	3×12	Completed

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Chest-Supported Dumbbell Rows

Load	Sets×Reps	Notes
12 kg per dumbbell	3×15	Completed

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Pull-Ups

Load	Sets×Reps	Notes
Bodyweight	3×10	Completed

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Hanging Leg Raises

Load	Sets×Reps	Notes
Bodyweight	3×10	Completed

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Treadmill

Load	Sets×Reps	Notes
Usual settings	Usual duration	Completed standard routine; specific settings not provided

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Session Interpretation / Why This Session Matters

Repeated 112.5 kg for 3×5, consolidating the working weight despite slightly higher perceived effort. Smooth repetitions and comfortable execution are encouraging. The downward gaze may have helped maintain a more neutral head position and consistent torso orientation, but this remains a technique hypothesis rather than a confirmed mechanical change. Continue testing it without simultaneously altering other squat variables.

Tuesday’s 145 kg deadlift work could contribute to lower-body fatigue. No lower-back discomfort was reported in today’s log, although its complete absence was not explicitly confirmed. Maintain a controlled progression rather than forcing a load increase.