2026-04-21 Squat strength day — 4x3 @ 217, velocity-gated progression after 8-day layoff Squat 2x BW 4 exercises · 0 sets 2026-04-19 Bench strength day — microprogression past 4/5 ceiling using 1.25lb plates Bench 315 5 exercises · 0 sets 2026-04-16 Bench strength day — quality pullback to 240 after grinding 255s, velocity-focused Bench 315 5 exercises · 16 sets 2026-04-14 Bench power day — pull-up strength opener, bench doubles at 215 targeting 0.45+ m/s Bench 315 3 exercises · 12 sets 2026-04-13 Squat strength day — 3rd comeback session, +15lb to 225, full accessories restored Squat 2x BW 5 exercises · 14 sets 2026-04-12 Bench strength day — 5th comeback session, hold 255 to complete 4x3, full accessories back in Bench 315 6 exercises · 19 sets 2026-04-09 Bench strength day — 4th comeback session, +5lb to 255 Bench 315 3 exercises · 10 sets 2026-04-09 Bench strength day — 4th comeback session, +5lb to 255 Bench 315 1 exercises · 0 sets 2026-04-07 Bench power day — doubles in 0.40-0.55 m/s zone Bench 315 5 exercises · 16 sets 2026-04-06 Squat strength day — 2nd comeback session, +15lb to 210 Squat 2x BW 4 exercises · 11 sets 2026-04-06 Squat strength day — 2nd comeback session, +15lb to 210 Squat 2x BW 1 exercises · 0 sets 2026-04-05 Bench strength day — 3rd comeback session, +5lb to 250 Bench 315 3 exercises · 10 sets 2026-04-02 Bench strength day — progressive reload, +10lb from comeback session Bench 315 4 exercises · 12 sets 2026-03-31 Bench strength day — comeback session after 2 weeks off, ~85% working weights Bench 315 5 exercises · 16 sets 2026-03-30 Squat technique day — comeback session after 2.5 weeks off, ~85% working weights Squat 2x BW 5 exercises · 16 sets 2026-03-15 Bench strength day — peak intensity, minimal volume, pre-break overreach Bench 315 3 exercises · 3 sets 2026-03-12 Squat strength day — repeat 225 triples, own the weight with better velocity Squat 2x BW 4 exercises · 0 sets 2026-03-11 Bench power day — explosive speed work, velocity-guided Bench 315 5 exercises · 15 sets 2026-03-09 Lower body strength — pre-break push session Squat 2x BW 4 exercises · 13 sets 2026-03-08 Bench strength day Bench 315 6 exercises · 20 sets