Date: July 7, 2026
Age: 39
Bodyweight: ~81 kg
Context: Deadlifts were performed in place of squats as part of your alternating lower-body schedule. The objective was to maintain posterior chain strength while preserving recovery for Wednesday’s bench session.
Deadlift
Warm-Up
| Load | Sets × Reps |
|---|---|
| 60 kg | 1 × 5 |
| 100 kg | 1 × 3 |
| 120 kg | 1 × 3 |
| 140 kg | 1 × 3 |
Working Sets
| Load | Sets × Reps | Notes |
|---|---|---|
| 150 kg | 3 × 3 | RPE 7.5–8; 5-minute rests between sets |
Hamstring Curls
| Load | Sets × Reps |
|---|---|
| 53 kg | 2 × 12 |
Leg Press
| Load | Sets × Reps | Notes |
|---|---|---|
| 125 kg | 3 × 12 | Slow, controlled tempo |
Back Extensions
| Sets × Reps |
|---|
| 3 × 15 |
EZ-Bar Curls (Inner Grip)
| Load | Sets × Reps |
|---|---|
| 20 kg | 3 × 12 |
Pull-Ups
| Sets × Reps | Notes |
|---|---|
| 1 × 10 | |
| 1 × 5 | Volume intentionally kept low |
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 another very consistent session, and consistency is becoming one of the defining features of this training block.
Deadlifts Have Stabilized
This is now your third consecutive session at:
- 150 kg × 3 × 3
- RPE 7.5–8
That’s exactly what I wanted to see when you switched from your previous higher-volume deadlift style.
Rather than chasing more reps, you’re accumulating quality work at a moderate RPE.
I don’t think I’d change this until it genuinely starts feeling easier.
Leg Press
I actually like replacing leg extensions with leg press occasionally.
Using:
- 125 kg
- controlled tempo
lets you get meaningful quad work without adding another barbell lift to the week.
Pull-Up Decision
This was another mature training decision.
Instead of automatically doing 2 × 10, you intentionally reduced the volume.
Given the elbow history over the past couple of weeks, that’s exactly the kind of autoregulation I want to see.
You still practiced the movement without unnecessarily increasing tendon stress.
Weekly Picture So Far
So far this week you’ve accumulated:
Monday
- 122.5 × 4 × 3 raw
- No wraps
- General fatigue from travel, but completed successfully
Tuesday
- 150 × 3 × 3
- Consistent RPE
- Controlled accessory work
That’s a very solid start to the week.
Wednesday Outlook
Nothing from today’s session makes me want to change tomorrow’s plan.
Assuming you wake up feeling similar to today, I’d still target:
- 102.5 × 5 × 3
- 125 × 3 (if the elbows remain quiet)
- Conservative triceps work
- High rows
- Core
- Cardio
The only variable I’ll want you to assess tomorrow morning is how the elbows feel after today’s pull-ups.
Bigger Picture
Something has changed over the last month.
Earlier in the block, we were constantly reacting to problems:
- rotator cuff,
- failed sessions,
- unexpected fatigue,
- accidental 137.5 kg loading.
Now, the conversations are mostly about small refinements:
- Should pull-ups be 15 reps or 20?
- Should you use wraps or not?
- Should you deadlift or squat this week?
That’s exactly where I want your training to be.
One Final Observation
You’ve now built a very repeatable weekly rhythm:
- Heavy bench
- Lower body
- Bench development
- Recovery
- Heavy bench
And you’re making sensible adjustments within that framework rather than changing the framework every time something feels off.
That’s a hallmark of a good intermediate program.
At this point, I think the biggest driver of future progress won’t be dramatic programming changes—it will be continuing to accumulate weeks like this, where your technique stays consistent, your elbows remain manageable, and the heavy lifts become increasingly repeatable. That’s the kind of training that eventually turns a 130 kg raw single into a 132.5 kg, 135 kg, and ultimately another 140 kg raw bench.