Week 35 – Lower Body / Leg Press

Date: September 3, 2026
Age: 39
Bodyweight: ~81–82 kg
Focus: Controlled lower-body volume while keeping systemic fatigue manageable ahead of Friday’s heavy bench readiness session.

Leg Press – Plate Loaded

Load	Sets×Reps	Notes
Warm-up	1 × 10	Unloaded machine
80 kg	1 × 10	Warm-up
120 kg	1 × 8	Warm-up
160 kg	4 × 5	Working sets

Hamstring Curls

Load	Sets×Reps	Notes
50 kg	2 × 12

Leg Extensions

Load	Sets×Reps	Notes
65 kg	2 × 12

Back Extensions

Load	Sets×Reps	Notes
Bodyweight	3 × 15

Non-Hanging Leg Raises

Load	Sets×Reps	Notes
Bodyweight	3 × 10	Continued non-hanging variation

Treadmill

Duration	Speed	Incline
20 min	5	7

Session Interpretation / Why This Session Matters

This session provided meaningful lower-body work between Wednesday’s raw bench development session and Friday’s heavy readiness assessment. The plate-loaded leg press reached 160 kg for 4 × 5, while the remaining accessory work stayed modest.

Using leg press rather than another squat or deadlift session kept the lower-body stimulus useful without adding unnecessary bracing or systemic fatigue. The non-hanging leg raise variation also continued while the recent right pec/biceps issue moved toward full resolution.