Date: September 24, 2026
Focus: Recovery-Adjusted Lower Body / Squat Reintroduction

Context: Lower-back recovery had improved slightly compared with the previous day, with somewhat better mobility, but I remained hesitant about returning to normal squat loading. The session was therefore approached conservatively. Squats ultimately felt relatively normal, but I deliberately capped the working weight at 100 kg to preserve the ongoing lower-back recovery rather than progressing the load.

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Leg Extensions

Load	Sets×Reps	Notes
75 kg	4×15

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Hamstring Curls

Load	Sets×Reps	Notes
60 kg	3×12

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Leg Press Machine

Load	Sets×Reps	Notes
105 kg	3×15	Non-plate-loaded machine

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Squat

Load	Sets×Reps	Notes
Bar	1×15	Warm-up
60 kg	1×10	Warm-up
80 kg	1×8	Warm-up
100 kg	3×5	Felt relatively normal; load capped to preserve back recovery

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Dumbbell Lateral Raises

Load	Sets×Reps	Notes
12 kg	3×15

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Incline Chest-Assisted Dumbbell Rows

Load	Sets×Reps	Notes
14 kg	3×15	Chest-supported

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Pull-Ups

Load	Sets×Reps	Notes
Bodyweight	2×8

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Session Interpretation / Why This Session Matters

This session served as a controlled reintroduction to squatting while the lower back continued to recover from the deadlift irritation earlier in the week. Although the squat pattern felt relatively normal through the warm-ups and working sets, the load was intentionally capped at 100 kg for 3×5 rather than progressing toward the originally planned heavier work. This provided meaningful lower-body training and an opportunity to assess tolerance to squatting without unnecessarily challenging the recovering area.

The remainder of the session provided substantial leg and upper-body accessory volume without requiring heavier spinal loading. The ability to complete the squat work normally is a positive recovery signal, but preserving that recovery remained the priority over advancing load or volume.