Date: February 12, 2026
Bodyweight: ~81–82 kg
Context: Conversion week support session — posterior-chain work kept submaximal to preserve bench readiness

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	4 × 5	RPE ~7, controlled tempo

---

Pull-Ups

Load	Sets × Reps	Notes
Bodyweight	5 × 5	Varied grip each set; RPE ~5–6

---

Leg Press

Load	Sets × Reps	Notes
120 kg	3 × 10	RPE ~6–7

---

EZ-Bar Curls

Load	Sets × Reps	Notes
25 kg	3 × 15	Controlled reps

---

EZ-Bar Hammer Curls

Load	Sets × Reps	Notes
25 kg	1 × 10	—
20 kg	2 × 10	Back-off sets

---

Ab Crunch Machine

Load	Sets × Reps	Notes
35 kg	3 × 15	Core finisher

---

Incline Side Raises

Load	Sets × Reps	Notes
—	3 × 10 / side	Controlled

---

Treadmill Cardio – Incline Walking

Setting	Value	Notes
Speed	5 km/h	Moderate pace
Incline	5	Elevated incline
Duration	20 minutes	Continuous
Intensity	Low–Moderate	Sustainable

---

Session Notes

• Deadlift volume intentionally capped to avoid CNS fatigue during bench conversion week
• Pull-ups and leg press kept in a recovery-supportive intensity range
• Arm work placed here to avoid interference with pressing sessions
• Cardio maintained consistency with increased incline, supporting conditioning and recovery
• Session prioritized readiness and stability rather than progression