My mind still isn’t in the game, but at least for squats my body still is. This was pretty good. Surely the best rep I ever did at 180 (there have not been more than a handful).
Did a couple of muscle-ups to see if my fat ass still could.
Afternoon Workout
Saturday, 13 September 2025 at 15.05
Squat (Barbell)
Set 1: 60 kg × 5
Set 2: 80 kg × 5
Set 3: 100 kg × 3
Set 4: 120 kg × 3
Set 5: 140 kg × 2
Set 6: 150 kg × 1
Set 7: 160 kg × 1
Set 8: 170 kg × 1
Set 9: 180 kg × 1
Hack Squat
Set 1: 50 kg × 5
Set 2: 80 kg × 5
Set 3: 120 kg × 5
Set 4: 150 kg × 12
Set 5: 80 kg × 20
Just an easy day…I had to get it in because I have to forced days off. So took it easy.
Morning Workout
Sunday, 14 September 2025 at 11.06
Overhead Press (Barbell)
Set 1: 20 kg × 5
Set 2: 40 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 5
Set 5: 70 kg × 3
Set 6: 80 kg × 3
Set 7: 90 kg × 1
Set 8: 100 kg × 1
Seated Overhead Press (Barbell)
Set 1: 30 kg × 5
Set 2: 40 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 3
Set 5: 70 kg × 3
Set 6: 80 kg × 1
Set 7: 90 kg × 1
Set 8: 100 kg × 1
Set 9: 60 kg × 20 https://link.strong.app/eoecixtf
Yesterday’s work. Almost barfed on myself with the bracing on the last 2 reps, which is a reminder not to do stuff like this on a very full stomach.
Not unhappy, 200 for 5 is a pretty big rep PR for me on conventional.
Afternoon Workout
Thursday, 18 September 2025 at 15.14
Deadlift (Barbell)
Set 1: 60 kg × 5
Set 2: 80 kg × 5
Set 3: 100 kg × 5
Set 4: 120 kg × 3
Set 5: 140 kg × 3
Set 6: 160 kg × 1
Set 7: 180 kg × 1
Set 8: 200 kg × 5 (rep PR)
Set 9: 100 kg × 10 https://link.strong.app/fpumkhdr
My benching hasn’t been great lately, and I think it is because I am slacking on the volume. Going to start changing that.
Afternoon Workout
Friday, 19 September 2025 at 15.17
Bench Press (Barbell)
Set 1: 50 kg × 5
Set 2: 62,5 kg × 5
Set 3: 75 kg × 5
Set 4: 87,5 kg × 3
Set 5: 100 kg × 3
Set 6: 112,5 kg × 1
Set 7: 125 kg × 1
Set 8: 100 kg × 12
Incline Bench Press (Barbell)
Set 1: 45 kg × 5
Set 2: 55 kg × 5
Set 3: 70 kg × 5
Set 4: 80 kg × 3
Set 5: 90 kg × 3
Set 6: 100 kg × 10
Set 7: 60 kg × 20 https://link.strong.app/fmtbwedt
A bit of a crossfit on Saturday, and then a day off yesterday. Today I am sick, but went to the gym anyway on account of because. It was bad. I mean, better than all you other bitches, but still.
Afternoon Workout
Monday, 22 September 2025 at 17.18
Overhead Press (Barbell)
Set 1: 20 kg × 5
Set 2: 40 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 5
Set 5: 70 kg × 3
Set 6: 80 kg × 3
Set 7: 90 kg × 5
Set 8: 60 kg × 15 https://link.strong.app/ryyxyenk
Recovering from some serious manfluenza. Did some basic pulling today, was fine. Gotta squat tomorrow, it has almost been two weeks so it will be awful.
Afternoon Workout
Thursday, 25 September 2025 at 15.08
Pull Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Iso-Lateral Row (Machine)
Set 1: 50 kg × 10
Set 2: 90 kg × 10
Set 3: 130 kg × 10
Set 4: 160 kg × 15
Set 5: 90 kg × 20
Still not quite 100%, but had a decent day nevertheless. 140 x 12 was tough, but I can count on one hand the number of times I have done 10 or more at that weight. Might be this will hurt tomorrow.
Afternoon Workout
Friday, 26 September 2025 at 15.04
Squat (Barbell)
Set 1: 60 kg × 5
Set 2: 85 kg × 5
Set 3: 102,5 kg × 5
Set 4: 120 kg × 3
Set 5: 135 kg × 3
Set 6: 152,5 kg × 1
Set 7: 170 kg × 1
Set 8: 140 kg × 12
Today was boobs. Still not really happy about top-end power, but trying to do a bit more work overall. Rep strength not terrible.
Midday Workout
Saturday, 27 September 2025 at 13.16
Bench Press (Barbell)
Set 1: 50 kg × 5
Set 2: 62,5 kg × 5
Set 3: 75 kg × 5
Set 4: 87,5 kg × 3
Set 5: 100 kg × 3
Set 6: 112,5 kg × 1
Set 7: 127,5 kg × 1
Set 8: 100 kg × 13 (does this tie my rep PR? Can’t remember)
Incline Bench Press (Barbell)
Set 1: 45 kg × 5
Set 2: 55 kg × 5
Set 3: 70 kg × 5
Set 4: 80 kg × 3
Set 5: 90 kg × 3
Set 6: 100 kg × 1
Set 7: 110 kg × 1
Set 8: 90 kg × 13 https://link.strong.app/iurxuoyq
Yesterday’s work. Pretty good work, the reps at 80 were quite strict, probably the best set I have ever done at that weight. PR is 9 at that weight, but not nearly as strict.
Afternoon Workout
Wednesday, 1 October 2025 at 15.57
Overhead Press (Barbell)
Set 1: 40 kg × 5
Set 2: 50 kg × 5
Set 3: 60 kg × 5
Set 4: 70 kg × 3
Set 5: 80 kg × 3
Set 6: 90 kg × 1
Set 7: 105 kg × 1
Set 8: 80 kg × 8
Set 9: 70 kg × 8
Set 10: 60 kg × 12 https://link.strong.app/gickcgzf
Too many skipped days, so had to double it up today. Feel lethargic (because I always do when I have off days), but results were okay. Still ramping up the bench volume.
Morning Workout
Sunday, 5 October 2025 at 11.39
Squat (Barbell)
Set 1: 60 kg × 5
Set 2: 85 kg × 5
Set 3: 102,5 kg × 5
Set 4: 120 kg × 3
Set 5: 135 kg × 3
Set 6: 152,5 kg × 1
Set 7: 172,5 kg × 2
Set 8: 100 kg × 20
Bench Press (Barbell)
Set 1: 50 kg × 5
Set 2: 62,5 kg × 5
Set 3: 75 kg × 5
Set 4: 87,5 kg × 3
Set 5: 100 kg × 3
Set 6: 112,5 kg × 1
Set 7: 127,5 kg × 1
Set 8: 100 kg × 8
Set 9: 100 kg × 8
Set 10: 100 kg × 8 https://link.strong.app/cebqqskc