Date: August 10, 2026
Age: 39
Bodyweight: ~79–80 kg
Context: First deadlift session since July 7. The objective was to re-establish the pre-trip 150 kg × 3 × 3 baseline rather than progress the load.
Deadlift
| Load | Sets × Reps | Notes |
|---|---|---|
| 60 kg | 1 × 5 | |
| 100 kg | 1 × 3 | |
| 120 kg | 1 × 3 | |
| 140 kg | 1 × 3 | RPE 8 |
| 150 kg | 3 × 3 | RPE 8; all reps smooth, no grinders |
Training note: Strength felt stable, but deadlift setup and execution still do not feel fully standardized from rep to rep. This is an ongoing technical observation rather than a new issue.
Plate-Loaded Leg Press
| Load | Sets × Reps |
|---|---|
| 80 kg | 1 × 10 |
| 120 kg | 1 × 8 |
| 160 kg | 4 × 5 |
Accessories
| Exercise | Load | Sets × Reps |
|---|---|---|
| Hamstring Curls | 53 kg | 2 × 12 |
| Leg Extensions | 68 kg | 3 × 12 |
| Back Extensions | Bodyweight | 3 × 15 |
| Hanging Leg Raises | Bodyweight | 3 × 10 |
Treadmill
| Duration | Speed | Incline |
|---|---|---|
| 20 min | 5 | 7 |
Session Interpretation / Why This Session Matters
After more than a month without deadlifting, 150 kg × 3 × 3 remained at RPE 8. That strongly suggests the trip did not materially reduce deadlift strength. The next priority is not adding weight, but making the setup and pull sequence more repeatable so each rep begins from the same technical position.