Date: January 29, 2026
Bodyweight: ~81–82 kg
Context: Posterior-chain focused session with controlled volume and low-impact cardio
This training block is focused on progressing my bench press toward the next personal record, with the long-term goal of reaching 140 kg. Rather than testing max strength every session, the emphasis here is on structured volume, controlled heavy work, and consistent execution to make heavier weights feel routine.
The workout logs in this series document individual sessions within that process — including warm-ups, working sets, accessories, and brief notes on effort and fatigue. These entries are meant to capture the day-to-day work behind sustainable progress, not just the final PR attempt.
Barbell Deadlift
Warm-Up Sets
| Load | Sets × Reps | Notes |
|---|---|---|
| 60 kg | 1 × 10 | Warm-up |
| 100 kg | 1 × 5 | Warm-up |
Working Sets
| Load | Sets × Reps | Notes |
|---|---|---|
| 140 kg | 5 × 5 | Controlled tempo, RPE ~8 |
Hamstring Curl Machine
| Load | Sets × Reps | Notes |
|---|---|---|
| 32 kg | 2 × 15 | Light, controlled |
Pull-Ups
| Load | Sets × Reps | Notes |
|---|---|---|
| Bodyweight | 5 × 5 | Slow, controlled; varied grip each set |
Treadmill Cardio – Incline Walking
| Setting | Value | Notes |
|---|---|---|
| Speed | 5 km/h | Moderate pace |
| Incline | 3 | Light incline |
| Duration | 20 minutes | Continuous |
| Intensity | Low–Moderate (Zone 2) | Conversational pace |
Session Notes
- Deadlift volume held at a challenging but repeatable intensity
- Controlled reps emphasized posterior-chain strength and positioning
- Light hamstring curls supported knee health after heavy pulls
- Pull-ups with varied grips balanced upper-body loading
- Cardio maintained consistency with prior sessions, supporting recovery and body composition without interfering with strength work