Date: September 29, 2026
Focus: Squat / Lower Body Progression

Context: Deadlifts were unavailable today, so the planned deadlift work was replaced with squats. Following last week’s recovery-adjusted squat session at 100 kg for 3×5, today’s working sets progressed to 110 kg for 3×5 at RPE 8.

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Leg Extensions

Load	Sets×Reps	Notes
40 kg	1×15	Warm-up
61 kg	1×15	Warm-up
75 kg	3×12

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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	1×5	Warm-up
110 kg	3×5	RPE 8

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Hamstring Curls

Load	Sets×Reps	Notes
60 kg	2×12

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Pull-Ups

Load	Sets×Reps	Notes
Bodyweight	1×8
+5 kg	2×8
+5 kg	1×5

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Hanging Leg Raises

Load	Sets×Reps	Notes
Bodyweight	3×10

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Back Extensions

Load	Sets×Reps	Notes
Bodyweight	3×15

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Treadmill

Completed the usual treadmill work.

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Session Interpretation / Why This Session Matters

With deadlifts unavailable, this session became an additional squat-focused lower-body day. The primary progression was 110 kg for 3×5 at RPE 8, up from the deliberately capped 100 kg for 3×5 used during last week’s recovery-adjusted session. The working sets remained controlled while restoring more normal squat loading.

The session also included direct quad and hamstring work, weighted pull-ups, hanging leg raises, back extensions, and the usual treadmill work. Completing the squat progression alongside trunk and posterior-chain accessory work provides another useful checkpoint following the lower-back irritation from the previous week, while the absence of deadlifting means readiness for a return to heavier pulls still remains to be assessed separately.