2025-12-19
1 h Recovery
incl
1 min dead hang
Cossack transitions
83 kg 6x1 bp
bw 6x1 chinups/pullups
est. recovery 24 h
2025-12-20
Extra leg day - lower back deload
40 kg 30 s hold 90-deg squat
ramp up to
90 kg 1x1 squat
68 kg 1x12 squat
bw split squat shifts 40 jumps
bw back and forth 1x26 lunges per side
55 kg 1x27 leg extensions
172 kg 2x20 sleg leg press, brief pauses in almost straight legs position
skipped horse stance (almost covered by 40 kg hold)
1x26 kg db 3x45+ s suitcase carry per side
total session 1 h 2 min
est. recovery 36 h
1 Like
2025-12-21
Cycle 61 Week 2 Day 3
ramp up to
100 kg 1x1 bp
81 kg 3x6 bp
(2x30 kg db 1x8 incline bp, 1x45 kg db 1x8 row per side, 1x36 kg db 1x8 pullover) 6 min 57 s
(2x30 kg db 1x8 incline bp, 1x45 kg db 1x8 row per side, 1x36 kg db 1x8 pullover) 6 min 17 s
(2x30 kg db 1x7 incline bp, 1x45 kg db 1x7 row per side, 1x36 kg db 1x7 pullover) 7 min 10 s
2x14 kg db 1x16 curls
total session 1 h 4 min
est. recovery 48 h
1 Like
2025-12-22
1 h 8 min Recovery
incl
83 kg 6x1 BP
Cossack transitions
123 kg 6x1 DL
est. recovery 24 h
2025-12-23
Cycle 61 Week 3 Day 1 (minor DL deload)
50 kg 5x(1x3 high pull, 1x1 snatch)
ramp up to
144 kg 5x1 DL (DL week 1 full set)
124 kg 1x3 deficit DL (reduced from 3x3 full DL week 1)
90 kg 30 s DL hold right above ground (extra)
90 kg 30 s DL hold right below knees (extra)
70 kg 2x10 RDL (reduced from full DL week 1)
ohp-sled press hybrid occupied, replaced with bp
ramp up to
90 kg 1x1 bp
81 kg 3x6 bp
lat pulldown occupied replaced with seated cable row
100 kg 3x6 seated cable row
skipped curls
total session 1 h 22 min
volume slightly reduced and number of sets same compared to DL week 1, i took longer rest between sets today as i wanted to feel that my lower back was up to par.
was slightly worried that the recovery DLs yesterday could have fatigued me and that my lower back would complain, but it didnt.
1 Like
2025-12-25
Cycle 61 Week 3 Day 2
9 min heavy bag
40 kg 30 s 90 deg squat hold
ramp up to
110 kg 1x1 squat
88 kg 2x6 squat
64 kg 1x12 squat, rpe 6, took it easy, dont want to fry my lower back again
85 kg 3x8 lat pulldown
95 kg machine 2x18, 1x12 seated dips
2x14 kg 1x16 curls
total session 1 h 8 min
est. recovery 48 h
2025-12-26
1 h recovery
incl
1 min 15 s dead hang
Cossack transitions
ramp up to
1x40 kg DB 1x1 circus press, each side
1x26 kg DB 2x50 s, 1x30 s suitcase carry
est. recovery 36 h, grip fatigue, prolly went beyond recovery level today
2 Likes
2025-12-27
Extra leg day
careful to not go to hard on my lower back today
ramp up to
90 kg 1x1 squat
70 kg 1x12 squat
bw 40 split squat shift jumps (20 per side)
bw 1x13 back and forth deep lunges (13 back 13 forth)
55 kg 1x28 leg extension
172 kg 2x20 sled leg press, pumping no rest between reps, medium range
1x26 kg suitcase carry, 2x50 s per side, 1x44 s right side, 1x20 s left side terminated due to muscle cramping in right lats, forearms were fried
total session 1 h
estimated recovery 42 h
1 Like
2025-12-28
Cycle 61 Week 3 Day 3
ramp up to
100 kg 1x1 bp, prolly < 1 rm
82 kg 3x6 bp
(2x30 kg db 1x8 incline bp, 1x45 kg db 1x8 row per side, 1x36 kg db 1x8 pullover) 6 min 10 s
(2x30 kg db 1x8 incline bp, 1x45 kg db 1x8 row per side, 1x36 kg db 1x8 pullover) 6 min 37 s
(2x30 kg db 1x8 incline bp, 1x45 kg db 1x8 row per side, 1x36 kg db 1x8 pullover) 6 min 49 s
2x14 kg db 1x16 curls
total session 1 h 11 min
est. recovery 48 h
1 Like
2025-12-29
1 h Recovery
incl
Cossack transitions
2025-12-30
Cycle 61 Week 4 Day 1
50 kg 5x(1x3 high pull, 1x1 snatch)
ramp up to
146 kg 5x1 DL
126 kg 1x3 deficit DL
90 kg hold 30 s just above ground
90 kg hold 30 s just below knees
70 kg 2x10 RDL
ohp-sled +6 kg (63 kg, sled directed somewhere between 45 and 60 degrees i think) 3x6
100 kg cable 1x7, 2x6 seated row
forgot curls
total session 1 h 13 min
est. recovery 48 h
2 Likes
2025-12-31
1 h Recovery
incl
side planks 30 s
Cossack transitions
est. recovery 24 h
3 Likes
2025-12-31
New years party, skipped alcohol but sat uncomfortably and got minor discomfort in my lower back
2026-01-01
Cycle 61 Week 4 Day 2
a bit worried about my lower back when i started
9 min heavy bag, a bit slow, almost like i had a minor hangover despite skipping alcohol
ramp up to
100 kg 1x1 squat, system felt ok, decided to continue ramping up to 111 kg
105 kg 1x1 squat, felt a sharp pain in my lower back on the ascending phase
decided to skip rest of the planned squatting for today
85 kg cable 3x8 lat pulldown, felt discomfort in my lower lat insertions and rib cage when i reached for the handle, no discomfort during the actual pulling
95 kg machine 3x18 seated dips, no discomfort except that the last set was challenging
2x14 kg db 1x16 curls, standing, felt my back during the curls
shoulder fluff
total session 1 h
est. recovery 96 h (lower back tweak)
2026-01-02
canāt almost not get up from bed, lower back pain
2025-01-03
lower back pain, but can get up from bed and walk around a little
age 57 y
resting, fasted 16 h
weight: 94.1 kg
bf: 17.8%
blood glucose: 5.6 mmol/l
bp: 130/71
bpm: 49
2 Likes
skipped extra leg day due to lower back tweak
delayed cycle 61 week 4 day 3 from sunday to monday
2026-01-05
Cycle 61 Week 4 Day 3
ramp up to
95 kg 1x1 bp
101 kg hold 6 s
106 kg hold 6 s
101 kg 1x1 bp
83 kg 3x6 bp, lslr 0 rir
(2x30 kg db 1x8 incline bp, 1x45 kg db 1x8 row per side, 1x36 kg db 1x8 pullover) 6 min 55 s
(2x30 kg db 1x8 incline bp, 1x45 kg db 1x8 row per side, 1x36 kg db 1x8 pullover) 7 min 45 s
(2x30 kg db 1x8 incline bp, 1x45 kg db 1x8 row per side, 1x36 kg db 1x8 pullover) 13 min 0 s, magnus counted the incline reps for me and then we talked a while
2x14 kg db 1x16 curls
total session 1 h 14 min
2 Likes
2026-01-06
Cycle 62 Week 1 Day 1
Still some lower back tweak and also did upper body yesterday
50 kg 10x3 low effort high pull (replaced snatches with high pulls)
ramp up to
148 kg 5x1 DL, (planned intensity)
120 kg 1x3 deficit DL (reduced from 128 kg)
90 kg 30 s hold just above ground
90 kg 30 s hold just below knees
70 kg 2x10 RDL
ohp-sled hybrid +7 kg 3x6
100 kg cable 2x7, 1x6 semi wide grip seated row
2x14 kg db 1x16 curls
total session 1 h 20 min
est,recovery 48 h
lower back not worse after session
could complete upper body part despite performed the upper body (Day 3) session yesterday
1 Like
2026-01-07
1 h Recovery
incl
30 s side planks
QL walk
Cossack transitions
est. recovery 24 h
1 Like
2026-01-08
Cycle 62 Week 1 Day 2
was very worried for my lower back when i started
9 min heavy bag
40 kg 90-deg squat hold 30 s
ramp up to
90 kg 1x1 squat, everything felt surprisingly fine
70 kg 1x6 (aimed for 12), some lower back pain localized around L4-L5, interrupted the set, no more squatting today
bw 40 split squat shift jumps
bw 26 back and forth lunges each side
55 kg 1x29 leg extension
ramp up to
90 kg 1x1 bp
83 kg 3x6 bp, lslr 0 rir
85 kg 3x8 lat pulldown
2x14 kg db 1x16 curls
total session 1 h 13 min
est. recovery 96 h (lower back tweak)
2026-01-10
Extra leg day
40 kg 1x5 squat, capped here, no more lower back tweaks
40 kg 90-deg squat hold 2x30 s
1x24 kg 3x6 short stride goblet hold split squat per side
bw 40 split squat shift jumps
bw 26 back and forth lunges each side
55 kg 1x30 leg extension
172 kg 2x20 sleg leg press, slightly reduced rom to accommodate for lower back
skipped horse stance (covered by 2 40 kg hold)
bw 1x20 butt supported DL
total session 1 h
est. recovery 48 h
1 Like
2026-01-11
Cycle 62 Week 1 Day 3
ramp up to
95 kg 1x1 bp
102 kg 6 s hold
107 kg 6 s hold
102 kg 1x0 bp, fail about half way up (est. 101 maybe, 100 prolly, 99 confident)
90 kg 1x1 bp
95 kg 1x1 bp, felt that i had to redeem myself, but i didnt push further as that couldve offset the rest of the session
83 kg 3x6 bp, lslr 0 rir
(2x30 kg db 1x8 incline bp, 1x45 kg db 1x8 row per side, 1x36 kg db 1x8 pullover) circuit time 8 min 25 s
(2x30 kg db 1x8 incline bp, 1x45 kg db 1x8 row per side, 1x36 kg db 1x8 pullover) circuit time 9 min 2 s
(2x30 kg db 1x8 incline bp, 1x45 kg db 1x8 row per side, 1x36 kg db 1x8 pullover) circuit time 8 min 53 s
2x14 kg db 1x16 curls
total session 1 h 15 min
est. recovery 48 h
2 Likes
2026-01-12 to 2026-01-16
Lower back pain and mild sore throat, decided to take it easy
2026-01-17
Leg day
40 kg 1x5 squat
40 kg 3x30 s hold 90-deg squat
Bw 1x40 split squat shift jumps
Bw 1x26 back and forth lunges per side
172 kg 2x20 sled leg press, medium rom very good pump
30 kg 1x30 seated leg curls
55 kg 1x30 leg extensions
Fluff
Total session 1 h
Est. Recovery 48 h
Legs wobbly after but lower back feels better, ill take that as good signs
1 Like
2026-01-18
Upper body
ramp up to
95 kg 1x1 bp
101 kg 1x6 s hold
106 kg 1x6 s hold
101 kg 1x1 bp, true 1 RM
83 kg 3x6 bp
(2x30 kg db 1x8 incline bp, 1x45 kg db 1x8 row per side, 1x36 kg db 1x8 pullover) 7 min 45 s
(2x30 kg db 1x8 incline bp, 1x45 kg db 1x8 row per side, 1x36 kg db 1x8 pullover) 7 min 39 s
(2x30 kg db 1x8 incline bp, 1x45 kg db 1x8 row per side, 1x36 kg db 1x8 pullover) 9 min 43 s
2x16 kg db 3x6 curls
total session 1 h 21 min
est. recovery 48 h
2 Likes
2026-01-20
Cycle 62 Week 2 Day 1: DL, PUSH, PULL
50 kg 5x(1x3 high pull, 1x1 power snatch)
ramp up to
150 kg 2x1 DL
130 kg 1x3 deficit DL
90 kg 1x30 s hold just above ground
90 kg 1x30 s hold just below knee caps
70 kg 1x10 RDL
85 kg cable 3x8 lat pulldown, not full range on the last reps
1x36 kg db 1x10 hip thrusts, 10+ rir
sled + 8 kg (65 kg) 3x6 ohp hybrid
2x14 kg db 1x17 curls
total session 1 h 11 min
est. recovery 36 h (except ohp hybrid 48 h)
2 Likes
2026-01-22
Cycle 62 Week 2 Day 2: SQUAT,PUSH, PULL
9 min heavy bag
40 kg 1x5 squat
40 kg 3x30 s 90-deg hold
1x24 kg kb 3x7 short stride split squat goblet hold, per side
55 kg 1x30 leg extension
100 kg cable 3x8 seated row, 90 s rest
95 kg machine 2x15, 1x10 seated dips, 2 min rest
30 kg 1x30 seated leg curls
2x14 kg db 1x17 curls
total session 1 h 10 min
est. recovery 48 h
1 Like
2026-01-23
1 h movement
incl
Cossack transitions
1 min 20 s dead hang
2026-01-24
Cycle 62 Week 2 extra day: Legs, endurance
40 kg 1x5 squat
40 kg 3x30 s 90-deg squat hold
bw 40 shifting split squat jumps
a strength sport club had some event to attract new members and tryouts
i tested deadlift:
ramp up to
170 kg 1x1 DL, might have 175 kg but stopped
26 back n forth lunges, each side
35 kg 1x25 seated leg curls
60 kg 1x25 leg extension
177 kg 1x20 sled leg press
1 h 20 min
est. recovery 48 h
twas fun to deadlift in a crowd of spectators, but risky with my lower back tweak, but everything went well, i could feel my middle to upper back start to crumple at 170 kg but it never got painful. mixed grip felt solid, i have at least a grip worth 180 kg.
1 Like
2026-01-25
Cycle 62 Week 2 Day 3: Bench, Upper Body
ramp up to
95 kg 1x1 bp
101 kg 6 s hold
106 kg 6 s hold
101 kg 1x1 bp, felt my butt hoover slightly over the seat , would prolly fail in a meet
(2x30 kg db 1x8 incline bp, 1x45 kg db 1x8 row per side, 1x36 kg db 1x8 pullover) time circuit 7 min 25 s
(2x30 kg db 1x8 incline bp, 1x45 kg db 1x8 row per side, got interrupted, a young powerlifter Erik asked me to film him, 1x36 kg db 1x8 pullover) time circuit + interuption 11 min 45 s
(2x30 kg db 1x8 incline bp, 1x45 kg db 1x8 row per side, 1x36 kg db 1x8 pullover) time circuit 7 min 13 s
2x14 kg db 1x17 curls
total session 1 h 22 min
est. recovery
i must consider to lighten up this session, im exhausted for hours after
2 Likes