Date: August 25, 2026
Age: 39
Bodyweight: ~81–82 kg
Focus: Recovery-oriented lower-body accessory work.

Context: This session replaced the originally planned deadlift day after Monday’s fatigue-adjusted bench session. The goal was to get useful lower-body work while avoiding heavy systemic loading and giving the right hand/grip and upper body another day away from demanding loaded work.

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Leg Press

Load	Sets×Reps	Notes
120 kg	3 × 10	Controlled accessory volume
160 kg	1 × 10	Top set

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Hamstring Curls

Load	Sets×Reps	Notes
53 kg	2 × 12

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Leg Extensions

Load	Sets×Reps	Notes
68 kg	2 × 12

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Back Extensions

Load	Sets×Reps	Notes
Bodyweight	2 × 15

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Hanging Leg Raises

Load	Sets×Reps	Notes
Bodyweight	2 × 10	No issues

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Treadmill

Duration	Speed	Incline
20 min	5	7

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Session Interpretation / Why This Session Matters

This session was deliberately substituted for the planned heavy deadlift day. Following Monday’s reduced bench readiness and right-hand grip fatigue, adding 150 kg deadlift triples would have introduced substantial systemic and gripping demand at a time when recovery was the higher priority.

The machine-based lower-body work still provided a meaningful stimulus. The 160 kg × 10 leg press top set added some higher-load work without the same recovery cost as heavy barbell pulling, while hamstring curls, leg extensions and back extensions kept the overall workload controlled.

Most importantly, the upper body and grip received another day away from demanding work ahead of the next bench session. This made the day productive without trying to compensate for Monday’s reduced bench volume by adding unnecessary fatigue elsewhere.