You said → so this week

• —Dumbbell Romanian Deadlift: "The 18kg was a mistake, it was in total. Real measure is 9 kg"→ Logged as 9 kg per hand from now on; since 9 kg × 10 reps for four sets sits above the 6-8 main range, the dumbbell RDL moves to the Smith RDL at 20 kg total so the load can actually climb.

What the numbers showed

• —On 2026-10-05 you were 56.4 kg at 25.9% — 14.61 kg fat, 41.79 kg lean — against 15.18 kg fat and 40.82 kg lean on 2026-09-29.
• —A 0.97 kg lean gain in six days is hydration and sleep on a bioimpedance scale, not new muscle, so read the line from baseline instead: 15.37 kg fat and 74 cm then, 14.61 kg fat and 73 cm now at almost the same body weight.
• —Session B was done on 2026-09-29 (43 min, avg 89 bpm, max 125 bpm) and Session C on 2026-10-01 (61 min, avg 92 bpm, max 146 bpm); Session A was not logged again.
• —You ran 5 km on 2026-10-02 (avg 149 bpm, max 175 bpm, Relative Effort 43) and 5 km again on 2026-10-03 (avg 142 bpm, max 166 bpm, Relative Effort 24) — the first runs in eleven weeks of logs.
• —The last set of mountain climbers was skipped at the end of that 61-minute session, and rear delt fly fell from 10 to 8 to 7 reps at 27 kg.

What improved

• —Goblet squat was 14 kg × 8 for all four sets with no drop-off [E12].
• —Low row held 27 kg × 8 for three sets after the 23 kg opener [E17].
• —10 km of running across two days, after ten weeks with none [E9][E10].
• —Waist is back to 73 cm, equal to your best reading of the program [E4][E6].

What changed in the plan

• —Goblet squat goes from 14 kg to 16 kg for 4×6-8.All four sets were 14 kg × 8, the top of the range, with no rep loss [E12].
• —Dumbbell RDL is replaced by Smith Machine RDL, starting at 20 kg total on the bar for 4×6-8.Your note says the real load was 9 kg per hand and you did 4×10 with it [N1][E11] — that is above a 6-8 main range, and the Smith lets load climb in 2.5 kg steps.
• —Incline dumbbell press stays at 10 kg per hand instead of going up.Set 4 fell to 6 reps at 10 kg [E16], so the load holds until all four sets reach 8.
• —Session A is rebuilt around seated machine press and close-grip pulldown, and the Smith squat is gone from it.Session A has not been logged in two weeks and a four-main upper day carrying a leg squat is too long to fit; the upper day now ends with Pallof press and cable crunch.
• —Hip abduction becomes the forward-leaning version at the same 36 kg.Your third set hit 12 reps at 36 kg [E14], so the progression is position, not plates.
• —Dumbbell lateral raise becomes cable lateral raise at 4.5 kg per arm.You reached 4 kg × 12 on set 3 [E19], the top of the range.
• —Mountain climbers are out; core is three short, controlled moves per day instead of a conditioning finisher.One of three mountain climber sets was skipped at the end of the 61-minute session [E23][E8].
• —A jump squat opens Session C, 4×5 at max height with full rest.Your two runs covered the aerobic side (Relative Effort 43 and 24) [E9][E10], so the leg work in C is short and explosive rather than more volume.
• —Every accessory and core exercise from last week is replaced; only goblet squat and incline dumbbell press carry over so progress stays trackable.Week 12 is the comparison report, and these two are the lifts with clean set data to compare [E12][E16].