Date: October 1, 2026
Focus: Squat / Lower Body

---

Leg Extensions

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

---

Hamstring Curls

Load	Sets×Reps	Notes
60 kg	2×12

---

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	Working sets

---

Back Extensions

Load	Sets×Reps	Notes
Bodyweight	3×15

---

Pull-Ups

Load	Sets×Reps	Notes
Bodyweight	3×10

---

Session Interpretation / Why This Session Matters

This was the second 110 kg 3×5 squat exposure of Week 39 after Tuesday’s deadlift-to-squat substitution. The session maintained lower-body training while keeping the squat load unchanged rather than progressing immediately. Back extensions and pull-ups completed the session.

With the week’s primary bench volume and neural work already completed, this session closed out the training day before Friday’s planned heavy bench exposure.