2026-10-19Lower A: squat focusBack squat5585
Friday60 min
Lower B: deadlift focus
- Deadlift4 × 4 · 110 kg
- Front squat3 × 6 · 62.5 kg
- Hip thrust3 × 10 · 85 kg
- Back extension3 × 12 · 10 kg
- × × s · kg
Dara's note Stop the deadlift if the bar slows. Back extensions slow on the way down.
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1 of 4sessions this week
4weeks in a row
105top lift this month, kg
Lower A: squat focus2026-10-19 · effort 8Logged
- Back squat5 × 5 · 85 kg
- Romanian deadlift3 × 8 · 70 kg
- Walking lunges3 × 10 · 16 kg
- Hip thrust3 × 10 · 80 kg
- × × s · kg
First week at 85. Depth good, fifth set slowed in the middle.
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Week ending 18 Oct 20263 sessions doneAnswered
- Hardest
- Back squat at 82.5 kg on the last set
- Win
- Three sessions in a week for the first time since August
- Change
- Shorter rest on the accessory work, so sessions finish on time.
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5 of 8 sessions
3 left; the count starts again on 1 November.
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Anvil Works, Ketterby, and online
Dara Whitlock Coaching
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