Date: June 2, 2026
Bodyweight: ~81 kg
Context: Second session following the deload week. Lower body training remained intentionally controlled, with emphasis on rebuilding momentum, assessing lower back readiness, and gradually restoring workload. Incline on treadmill increased compared to recent weeks without adding significant systemic fatigue.
Focus: Re-establish squat rhythm, continue lower back resilience work, and maintain recovery while reintroducing normal training volume.
Squats
Warm-Up
| Load | Sets × Reps |
|---|---|
| Bar | 1 × 15 |
| 60 kg | 1 × 10 |
| 80 kg | 1 × 8 |
| 100 kg | 1 × 5 |
Working Sets
| Load | Sets × Reps | Notes |
|---|---|---|
| 110 kg | 2 × 5 | Controlled re-entry loading |
Hamstring Curls
| Load | Sets × Reps |
|---|---|
| 52.5 kg | 2 × 12 |
Leg Extensions
| Load | Sets × Reps |
|---|---|
| 70 kg | 3 × 12 |
Back Extensions
| Load | Sets × Reps |
|---|---|
| Bodyweight | 2 × 15 |
Ab Crunch Machine
| Load | Sets × Reps |
|---|---|
| 35 kg | 2 × 12 |
Treadmill
| Duration | Speed | Incline |
|---|---|---|
| 20 min | 5 | 7 |
🧠 Session Interpretation / Why This Session Matters
This was another very successful post-deload session, and perhaps the most encouraging thing is what didn’t happen. There were no notes about lower back discomfort, no mention of instability, and no need to modify the squat work mid-session. Considering where things were a few weeks ago after the lower-back “pop” incident, that’s a significant positive development.
The 110 kg squat work was exactly where it should be. Could you probably have handled more? Almost certainly. But the goal this week is not to find the maximum weight you can squat—it’s to rebuild consistent training momentum while confirming that recovery from both the deload and the earlier back irritation is holding up under normal training conditions.
Several positive indicators stand out:
- Squat loading continues to feel stable.
- Hamstring curl strength has returned to and slightly exceeded pre-deload levels.
- Leg extension performance remained strong at 70 kg for full volume.
- Back extensions are now becoming a regular part of the routine rather than a rehabilitation exercise.
- Cardio workload increased via incline without negatively affecting recovery.
The back extensions deserve special mention. A few weeks ago, we discussed where exercises like back extensions and RDLs would naturally fit into your program to improve long-term lower-back resilience. You’re now consistently performing back extensions twice per week, and that’s likely contributing to the confidence and stability you’re experiencing under the bar.
One thing that’s becoming increasingly clear from the last two sessions is that the deload appears to have restored readiness without causing any loss of performance. In fact, the opposite may be true. The bench session yesterday felt smoother, and today’s lower-body session was uneventful in the best possible way. That’s often exactly how successful deloads manifest:
- Nothing feels spectacular.
- Nothing feels difficult.
- Everything simply feels normal again.
That’s usually a sign that fatigue has been reduced successfully.
Another subtle but important observation is that your training mindset continues to mature. Earlier in your progression, a session like this might have felt “too light” or unproductive. Now, you’re demonstrating a willingness to use the minimum effective dose needed to continue progressing. That’s a major reason why lifters are able to stay healthy and keep making gains over the long term.
At this point, the biggest thing I’ll be watching for in tomorrow’s bench session is whether the improved readiness continues. If bar speed, joint comfort, and overall movement quality remain strong, then we can be increasingly confident that the fatigue accumulation phase from the previous block has largely been resolved.
Overall, this was a textbook re-entry lower-body session. Nothing flashy, no PRs, no grinders—just solid, repeatable work that continues moving you forward while preserving recovery. Those are often the sessions that contribute the most to long-term progress.