Date: February 10, 2026
Bodyweight: ~81–82 kg
Context: Shortened session due to time constraints; volume trimmed to preserve recovery during bench conversion week

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.

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Barbell Back Squat

Warm-Up Sets

Load	Sets × Reps	Notes
Empty Bar	1 × 10	General warm-up
60 kg	1 × 10	Warm-up
100 kg	1 × 8	Final warm-up

Working Sets

Load	Sets × Reps	Notes
112.5 kg	4 × 5	RPE ~7–8, controlled

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Pull-Ups

Load	Sets × Reps	Notes
Bodyweight	2 × 10	Controlled reps

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Hamstring Curl Machine

Load	Sets × Reps	Notes
50 kg	3 × 12	Controlled tempo

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EZ-Bar Hammer Curls

Load	Sets × Reps	Notes
25 kg	3 × 15	Neutral grip

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EZ-Bar Curls (Outer Grip)

Load	Sets × Reps	Notes
20 kg	2 × 10	Strict reps

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Session Notes

• Session intentionally shortened to accommodate time constraints
• Squat volume held at a moderate intensity to maintain lower-body strength without accumulating fatigue
• Assistance work focused on hamstrings, upper back, and arms
• Overall workload aligned with the goals of Week 7 conversion, prioritizing recovery and readiness for heavy bench work