Date: September 15, 2026
Age: 39
Focus: Deadlift / Lower Body Progression
Context: Trained on a semi-empty stomach after running out of bananas and being unable to make the normal pre-workout breakfast shake. Pre-training intake was one serving of protein, non-stim pre-workout, and a carbohydrate jelly from the konbini.
Deadlift
| Load | Sets×Reps | Notes |
|---|---|---|
| 60 kg | 1×5 | Warm-up |
| 100 kg | 1×3 | |
| 120 kg | 1×3 | |
| 140 kg | 1×2 | |
| 152.5 kg | 3×3 | RPE 8–8.5 |
Accessories
| Load | Sets×Reps | Notes |
|---|---|---|
| Hamstring Curls – 53 kg | 2×12 | |
| Leg Extensions – 75 kg | 2×12 | |
| Back Extensions – BW | 3×15 | |
| Weighted Pull-Ups – +5 kg | 2×10 | |
| Non-Hanging Leg Raises – BW | 1×30 | |
| Treadmill | 20 min | Speed 5, incline 7 |
Session Interpretation / Why This Session Matters
Deadlift progressed from the established 150 kg 3×3 to 152.5 kg 3×3 while remaining within RPE 8–8.5. All three planned working sets were completed despite substantially lighter pre-training nutrition and no stimulant assistance. This was a clean incremental overload rather than a maximal effort, showing that the current deadlift progression remains sustainable.