Date: January 12, 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.

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Barbell Back Squat

Warm-Up Sets

Load	Sets × Reps	Notes
Empty Bar	1 × 10	Warm-up
60 kg	1 × 10	Warm-up
100 kg	2 × 5	Warm-up

Working Sets

Load	Sets × Reps	Notes
110 kg	4 × 5	Chosen over 112.5kg due to limited leg volume previous week

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Romanian Deadlift

Load	Sets × Reps	Notes
80 kg	3 × 8	Controlled tempo

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Leg Press (Machine)

Load	Sets × Reps	Notes
130 kg	3 × 15	Plate-loaded machine unavailable

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EZ-Bar Barbell Curls

Load	Sets × Reps	Notes
30 kg	3 × 10	Strict reps

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EZ-Bar Hammer Curls

Load	Sets × Reps	Notes
30 kg	3 × 12	Neutral grip

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Dumbbell Curls

Load	Sets × Reps	Notes
14 kg	3 × 10	Alternating reps

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Session Notes

• Squat load autoregulated appropriately based on recent leg frequency
• RDLs and leg press provided balanced posterior chain and quad volume
• Higher-rep leg press compensated for machine variation
• Biceps volume placed on leg day to avoid interference with bench performance
• Overall session emphasized controlled execution and recovery awareness