2025-08-21
12 min heavy bag
ramp up to
103 kg 5x1 squat
87 kg 1x6 squat
66 kg 1x20 squat (20 unbroken)
100 kg cable 3x6 seated row
95 kg machine 1x26 seated dips
2x9 kg DB 1x23 curls
movement
session total time1 h
est. recovery 48 h
2025-08-23
spent all day driving, bought a vintage jukebox, arrived late, skipped leg endurance
2025-08-24
ramp up to
90 kg 1x1 BP
97 kg 1x1 just holding
102 kg 1x1 just holding
97 kg 1x1 bp
83 kg 1x6 bp
3 x (2x30 kg DB 1x6 incline bp, 1x45 kg DB 1x6 row each side, 1x36 kg DB 1x6 pullover), round 2: 5 min 21 s, round 3: 5 min 38 s
2x9 kg DB 1x24 curls
2x5 kg DB 1x12 LU raises palm down
2x5 kg DB 1x12 LU raises palm up
movement
total session time 1 h
estimated recovery needed: 48 h
2025-08-25
incl
BW 6x2 pullups/chinups
83 kg 6x1 BP
box jumps 6x2, 90% max height
1x8 kg KB 1x35 s bent arm hold each side
1x32 kg KB 3x1 snatch, each side
total session time 1 h
est. recovery 24 h
2025-08-26
60 kg 5x(1x3 high pull, 1x1 clean and press)
ramp up to
144 kg 5x1 DL, felt strong, mixed grip felt good
124 kg 3x3 deficit DL
94 kg 2x10 RDL
leg press + 10 kg 3x5 ohp
85 kg cable 3x6 lats pulldown
60 min
est. recovery 48 h
2025-08-27
incl
83 kg 6x1 bp
bw 6x2 pullups/chinups
6x2 box jumps (90% of max jumping height)
Trying to recover joint health.
deep split squat hold 30 s each side
Note: deep split squat hold = reducing the range of the passive stretch slightly and getting muscular tension in the stretch.
bent arm 1x8 kg KB hold 35 s each side
trying to recover lower back.
ql walk, bear walk
1x28 kg KB 2x45 s suitcase carry
est. recovery 24 h
2025-08-28
12 min heavy bag
ramp up to
104 kg 5x1 squat
87 kg 1x6 squat
67 kg 1x16 squat, unbroken
100 kg cable 3x6 seated row
95 kg machine 1x27 seated dips
2x9 kg DB 1x25 curls
2x5 kg DB 1x12 LU raises
total session 1 h
est. recovery 48 h
2025-08-30
ramp up to
87 kg 3x6 squat, rep 5,6 grindy each set
1x24 kg KB 3x6 hunter squat, crisp
45 kg 1x30 leg extensions
90 s horse stance
jump rope 600 reps
movement
est. recovery 48 h
2025-08-31
ramp up to
90 kg 1x1 bp
98 kg 1x6 s hold
103 kg 1x6 s hold
98 kg 1x1 bp
84 kg 1x6, 1x5, 1x4 bp
3 x (2x30 kg DB 1x6 incline bp, 1x45 kg DB 1x6 row each side, 1x36 kg DB 1x6 pullover)
2x16 kg DB 2x6 curls
total session 1 h
estimated recovery 48 h
2025-09-02
warm and sweaty, grip got slippery
60 kg 5 x (1x3 high pull, 1x1 clean and press)
ramp up to
140 kg 5x1 DL, overhand hook grip despite slippery grip, crisp
120 kg 3x3 deficit DL, 2 first sets hook grip then mixed grip
90 kg 2x10 RDL, mixed grip, very sweaty
leg press + 10 kg 3x5 ohp
85 kg 3x6 lats pulldown
bw 1x8 chinups
bw 1x6 pullups
total session 1 h
est. recovery 48 h
2025-09-03
incl
ql walk
2x30 s horse stance with 1x26 kg db hold in biceps flex position
1x8 kg kb 2x35 s bent arm pistol hold each side
deep active split squat hold 2x30 s each side
cosack squats, slow singles
bw one legged hip thrusts
side planks, 2x30 s each side
est. recovery 24 h
2025-09-04
12 min heavy bag
ramp up to
104 kg 2x1 squat
87 kg 2x6 squat, slightly less grindy than last time
67 kg 1x17 squat
100 kg cable 3x6 seated row
BW 3x6 dips
2x16 kg DB 3x6 curls
total session 1 h
est. recovery 48 h
2025-09-06
ramp up to
95 kg 1x1 squat
87 kg 3x6 squat
1x24 kg KB 3x6 hunter squat
90 s horse stance
50 kg 1x27 leg extensions
2x6 throwing big heavy ball
6x1 jumping, higher than usual and onto a sliding plane, very challenging to catch balance
1x32 kg KB 5x1 snatch, each side
total session 1 h
est. recovery 36 h
2025-09-07
ramp up to
90 kg 1x1 bp
98 kg 1x6 s hold
103 kg 1x6 s hold
98 kg 1x1 bp
84 kg 2x6, 1x5 bp
3 x (2x30 kg db 1x6 incline bp, 1x45 kg db 1x6 row each side, 1x36 kg db 1x6 pullover)
2nd set 6 min 33 s, 3rd set 5 min 28 s
2x16 kg 3x6 curls
total session 1 h 3 min
est. recovery 48 h
2025-09-08
incl
84 kg 6x1 bp
bw 6x2 chinups/pullups
90% of max height 6x2 box jumps
ql walk
side planks 2x30 s each side
one legged butt lifts
bird dogs
cosack squat to deep split squat moves
1x8 kg kb bent arm 1x35 s hold (the kb bottom pointing forward, the handle held vertical)
2025-09-09
very sweaty, grip slippery, used mixed grip
60 kg 5x(1x3 high pull, 1x1 clean and press)
ramp up to
142 kg 4x1 DL
122 kg 3x3 deficit DL
92 kg 2x10 RDL
3 x (leg press + 11 kg 1x5 ohp, 85 kg 1x6 lats pulldown)
2x16 kg DB 1x8 curls
about 1 h, messed up the timer
est. recovery 48 h
2025-09-10
incl
84 kg 6x1 bp
bw 6x2 pullups/chinups
6x2 box jumps (90% of max height)
sideplanks
ql walk
1x8 kg kb 1x35 s bent arm hold each side
one legged butt lifts
squatting on box with one leg trying to hold the other leg straight forward
some shadow boxing/kicking
some transitions between cosack and deep split squats
est. recovery 24 h
2025-09-11
12 min heavy bag
ramp up to
100 kg 1x1 squat
104 kg 2x1 squat
87 kg 2x6 squat, 6th rep still grindy
67 kg 1x15 unbroken, this was a downer, wanted 18 but 8 felt like i thought 12 would feel
bw 3x6 dips
100 kg 3x6 seated cable row
2x14 kg db 3x8 curls
movement
1 h
est recovery 48 h
2025-09-13
ramp up to
97 kg 1x1 squat
87 kg 3x6 squat, still a little grindy
1x24 kg kb 2x6, 1x7 hunter squat each side
50 kg 1x30 leg extensions
90 s horse stance
heavy soft ball 2x6 throws
6x1 jumping, 95% max height and onto a sliding plane, very challenging to catch balance
cosack to split squat transitions
session 1 h
est. recovery 36 h
2025-09-14
ramp up to
90 kg 1x1 bp
98 kg 6 s hold
103 kg 6 s hold
98 kg 1x1 bp, felt like 100 % 1 rm
84 kg 2x6, 1x5 bp, no gains since last week
3 x (2x30 kg db incline bp, 1x45 kg db 1x6 row per side, 1x36 kg db 1x6 pullover)
second circuit 6 min 39 s (time execution+rest), third circuit 5min 34 s
2x16 kg db 3x6 curls
total 1 h
est recovery 48 h
2025-09-16
Cycle 59 Week 2 Day 1
canceled, sore throat