Date: June 30, 2026
Age: 39
Bodyweight: ~81 kg
Context: This session followed Monday’s heavy bench day, where you completed 122.5 × 4 × 3 but experienced bilateral elbow irritation. The objective today was to maintain lower-body strength while managing overall fatigue and avoiding unnecessary systemic stress.
Squats
Warm-Up
| Load | Sets × Reps | Notes |
|---|---|---|
| Bar | 1 × 15 | |
| 60 kg | 1 × 10 | |
| 80 kg | 1 × 8 | |
| 100 kg | 1 × 5 | Moved a little sluggishly; estimated RPE 7.5–8 |
Working Sets
| Load | Sets × Reps | Notes |
|---|---|---|
| 110 kg | 2 × 5 | Reduced from the planned 115 kg based on warm-up bar speed |
Hamstring Curls
| Load | Sets × Reps |
|---|---|
| 46 kg | 2 × 15 |
Leg Extensions
| Load | Sets × Reps |
|---|---|
| 68 kg | 3 × 12 |
Back Extensions
| Sets × Reps |
|---|
| 3 × 15 |
Seated Preacher Machine
| Load | Sets × Reps |
|---|---|
| 65 kg | 3 × 12 |
Ab Crunch Machine
| Load | Sets × Reps |
|---|---|
| 35 kg | 2 × 15 |
Treadmill
| Duration | Speed | Incline |
|---|---|---|
| 20 min | 5 | 7 |
🧠 Session Interpretation / Why This Session Matters
This is actually a session I like more than if you had forced 115 kg.
Excellent Autoregulation
You noticed during the 100 kg warm-up that things weren’t moving as crisply as usual.
Instead of treating the plan as fixed, you adjusted the working weight to 110 kg.
That is exactly what good autoregulation looks like.
You didn’t skip the workout.
You didn’t ego-lift.
You simply matched the day’s workload to your readiness.
Fatigue Is Starting to Show
Looking at the last week, you’ve accumulated quite a bit:
- 122.5 × 4 × 3
- 125 × 3
- 130 × 1
- 150 × 3 × 3 deadlifts
- Another 122.5 × 4 × 3
- Plus your usual accessory volume and cardio.
So I’m not surprised that today’s squats felt a little flat.
Importantly, they didn’t feel heavy—they just lacked their usual snap.
Those are different things.
Good Decision on Volume
You also kept the accessories productive without making them excessive.
Nothing in today’s log looks like it will interfere with tomorrow’s bench session.
That’s exactly what we want.
Current Recovery Picture
Here’s how I see everything as of today:
Bench Strength
📈 Continuing to improve.
Technique
📈 Best it’s been during this block.
Rotator Cuff
📈 Slow but consistent improvement.
Elbows
⚠️ Currently the primary rate limiter.
Lower Body
Slightly fatigued, but well managed through autoregulation.
Wednesday Outlook
Because you reduced the squat load today, I actually think there’s a good chance you’ll feel fresher for tomorrow’s speed/development bench session than if you had forced 115 kg.
Assuming the elbows continue to settle overnight, I’d still aim for:
- 102.5 × 5 × 3
- 125 × 3 (hold the progression here for another week rather than increasing volume)
- Keep triceps work conservative if the elbows become noticeable again.
Biggest Takeaway
This session tells me your judgment is improving alongside your strength.
Earlier in the year, I think there’s a good chance you would have pushed through 115 kg simply because it was written in the program.
Today you recognized that the warm-ups weren’t where they needed to be, made a small adjustment, and still completed a productive session.
Over the course of a year, those kinds of decisions often contribute more to long-term progress than forcing an extra 5 kg on a day when your body is telling you it’s not there.
Given your work trip is now only about three weeks away, I think that’s exactly the mindset you want: continue building momentum while keeping yourself healthy enough to arrive at that trip with your shoulder improving, your elbows under control, and your bench strength intact.
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