Date: August 18, 2026
Age: 39
Bodyweight: ~79–80 kg
Context: Squat-focused lower-body session aimed at restoring consistent squat exposure without pushing maximal loading. Additional biceps work was added at the end of the session and later proved relevant to next-day fatigue.
Squat
| Load | Sets × Reps | Notes |
|---|---|---|
| Bar | 1 × 15 | |
| 60 kg | 1 × 10 | |
| 80 kg | 1 × 8 | |
| 100 kg | 1 × 5 | |
| 110 kg | 3 × 5 | RPE 8 |
Lower Body Accessories
| Exercise | Load | Sets × Reps |
|---|---|---|
| Hamstring Curls | 53 kg | 2 × 12 |
| Leg Extensions | 68 kg | 3 × 12 |
| Back Extensions | Bodyweight | 3 × 15 |
| Windshield Wipers | Bodyweight | 6 × 5 |
Biceps Finishers
| Exercise | Load | Sets × Reps | Notes |
|---|---|---|---|
| Single-Arm Cable Curls | — | ~3 × 15 / arm | Approximate |
| Dumbbell Curls | 12 kg | 3 × 12 |
Treadmill
| Duration | Speed | Incline |
|---|---|---|
| 20 min | 5 | 7 |
Session Interpretation / Why This Session Matters
110 kg × 3 × 5 @ RPE 8 was a productive re-entry point for squats. Compared with the prior 115 kg × 2 × 5 session at RPE 8.5–9, this provided more total working reps while keeping effort lower.
The six additional direct biceps sets were unusual relative to the normal program. Although they seemed unlikely to interfere with bench at the time, they added meaningful local and systemic recovery demand and became an important piece of context for the following day’s poor readiness.