Date: September 8, 2026
Age: 39
Bodyweight: ~81–82 kg
Focus: Deadlift strength maintenance and lower-body work during the 135 kg raw bench attempt week.

Context: The initial plan was to reduce deadlift working volume, but all 150 kg triples remained at RPE 8. A third triple was completed using an over/under grip, effectively matching the previous week’s 150 kg 3×3 workload without a rise in effort.

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Deadlift

Load	Sets×Reps	Notes
60 kg	1×5	Warm-up
100 kg	1×3
120 kg	1×3
140 kg	1×2
150 kg	2×3	RPE 8
150 kg	1×3	Over/under grip, RPE 8

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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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Non-Hanging Leg Raises

Load	Sets×Reps	Notes
Bodyweight	3×10

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Treadmill

Load	Sets×Reps	Notes
Speed 5 / Incline 7	20 min	Usual conditioning

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Session Interpretation / Why This Session Matters

150 kg for an effective 3×3 at RPE 8 matched the prior week’s deadlift performance and confirmed that pulling strength remains stable. The additional over/under-grip exposure also provided useful grip-specific work. Despite the extra third triple, effort stayed controlled, supporting the decision to keep the remainder of the week restrained ahead of the Friday bench attempt.