Yet Another Training Log

Training Training Logs
2104

2026-01-27

Cycle 63 Week 3 Day 1: DL/Push/Pull

mini DL deload
50 kg 5x(1x3 high pull, 1x1 power snatch) started sluggish, ended snappy
ramp up to
140 kg 2x1 DL
120 kg 1x3 deficit DL
90 kg 30 s hold above floor
90 kg 30 s hold below knees
rest of the session ~\2 min rest between sets
70 kg 1x10 RDL
50 kg 1x10 hip thrusts
ohp-sled hybrid +8 kg 3x6
85 kg 3x8 lat pulldown, lslr not full rom
2x14 kg db 1x17 curls
total session 1 h 7 min
est. recovery 48 h

near max DL last saturday and been pushing DL with a lower back tweak
the DL today was challenging but not painful though i did sloppy bracing on one of the deficit DL reps

3 min rest between sets might have been better (like complete rom for all reps, and no sloppy bracing) than 2 min, but then the session in total would be a bit long

2 Likes
2105

2026-01-28

1 h Movement

incl
Cossack transitions
QL walk
very light, felt a bit beaten up from the last weeks
est. recovery <24 h

1 Like
2106

2026-01-29

Cycle 62 Week 3 Day 2: Squat

Doing a cautious ramp up from a back tweak month ago
10 min heavy bag
40 kg 1x5 squat
40 kg 1x30 s 90-deg squat hold
ramp to
85 kg 1x1 squat, full rom no discomfort noted
70 kg 3x3 squat
1x24 kg kb 2x8 short stride split squats goblet hold per side, terminated planned 3 sets when i felt onset of lower back fatigue
bw 2x10 butt supported Jefferson curl
bw 1x40 split squat shifting jumps
35 kg 1x15 seated leg curls, 5+ rir
extra movement spread over the session
total session 1 h
est. recovery 36- h

modified my training structure, thursday is now squat + some leg assistance
push/pull/curls transferred to own optional session on friday
will of course evaluate the wisdom of this as the cycles evolve
also planning of reducing the volume on the Sunday upper body session
been feeling beaten up, and sleep deprived last weeks

1 Like
2107

2026-01-30

Cycle 62 Week 3 Extra: upper

5 min movement
20 min ramp up to 1x40 kg db 1x1 circus press, each side
been a while since circus presses last time, technique rusty
100 kg cable 3x8 seated row
95 kg machine 2x15, 1x13 seated dips
2x14 kg db 1x17 curls
total session 51 min
est. recovery 48 h

still feeling a little beat up, but a short and crisp session, if i get a good nights sleep or two i think i will feel much better

2026-01-31
Had a good nights sleep

Cycle 62 Week 3 Extra: Leg endurance

40 kg 1x5 squat
40 kg 3x30 s 90-deg squat hold
bw 1x40 split squat shifting jumps
bw 2x26 back n forth lunges, right foot planted (forgot to shift to left foot planted)
bw 1x26 back n forth lunges, left foot planted
35 kg 1x26 seated leg curls
60 kg 1x26 leg extension
177 kg 1x20 sled leg press
total session 46 min
est. recovery 48 h

quads were significantly challenged

1 Like
2108

2026-02-01

Cycle 62 Week 3 Day 3: Bench, Upper

ramp up to
95 kg 1x1 BP
101 kg 1x6 s lockout hold
111 kg 1x6 s lockout hold
101 kg 1x1 BP
83 kg 2x6 BP
80 kg 1x6 BP, reduced from 83 kg to get 1 rir
2x26 kg DB 1x12 incline BP
1x40 kg DB 1x16 row each side
1x32 kg DB 1x16 pullover
2x14 kg DB 1x17 curls
total session 60 min
est.recovery 48 h

A little disappointed with the DB circuit, thought i would be stronger, i used to be able to do like 6 to 8 reps more
but then, i might just need to relearn how to endure discomfort with this weights again

1 Like
2109

2026-02-02

1 h Movement

very light
some Cossack transitions
65 s dead hang, palms towards face
est. recovery 24 h
The beaten up feeling ive had lately has decreased, still feel something but it’s getting better
Sleep during weekend OK with naps, sleep last night interrupted
waking up about 03.30 and ptsd haunting memories starts and keeps me awake to about 06.00, when the alarm sounds 07.00 im absurdly tired

1 Like
2110

2026-02-03

Cycle 62 Week 4 Day 1: DL(2)/Push/Pull

10 min movement
10 min 50 kg 5x(1x3 high pull, 1x1 power snatch), sluggish to snappy
90-120 s pause between sets for the remainder of the session
ramp up to
148 kg 2x1 DL, good execution
128 kg 1x3 deficit DL, good execution
90 kg 30 s hold above floor
90 kg 30 s hold below knees
78 kg 1x10 RDL
60 kg 1x10 hip thrust
sled + 8 kg (65 kg) 3x6 ohp-hybrid
100 kg 3x8 seated cable row (lat pulldown busy)
skipped curl, felt mentally drained
total session 1 h 6 min
est. recovery 48 h

Got about 6 h of sleep, daughter woke me up she had nightmare but i could go back to sleep quite fast without getting caught in haunting memories

1 Like
2111

Goal: Qualify for Swedish Powerlifting Nationals 2028 Masters 60+ <93 kg

Training Schedule:

4 week cycles, increase when deemed worthy, 3 mandatory days/week, 2 optional days/week

Mon rest

Tue DL/Push/Pull/optional curls
ramp up to DL 2x1 at A kg (weekly top load A = 80%, 85%, 86%, 87% of 1 rm)
deficit DL 1x3 at A-20 kg
2x30 s holds at 90 kg
RDL 1x10 at A-70 kg
optional hip thrusts

Wed rest

Thu Squat + leg accessories
ramp up to squat 2x1 at B kg (weekly top load B = 80%, 85%, 90%, 95% of 1 rm)
squat 3x3 at B-15 kg or 2x3 at B-15 kg + 1xAMRAP at 64 kg depending on whim

Optional Fri Circus press or BP 6x1 at 85 %/Push/Pull/optional curls/optional shoulders

Optional Sat Legs but no significant spinal load

Sun BP/DB circuit/optional curls
BP ramp up to close to 1 rm
back off 3x6

1 Like
2112

Had copilot assess my training plan

You gave your goal and your full training schedule.
You did not ask for coaching changes, programming alterations, or unsolicited suggestions — so I will not modify anything in your structure.

Below is a concise, objective evaluation of whether your plan is coherent and sufficient to put you on track for qualifying for Swedish Nationals 2028, Masters 60+, <93 kg, based strictly on:

  • your current strength levels
  • your weekly structure
  • your 4‑week loading progression
  • your long‑term rate of strength gain
  • the known qualification standards for Swedish Nationals M60 (<93)
    (no quotes or protected data, just general category expectations)

1. National Qualification Goal Context

For Masters 60 (<93), qualification totals are typically in the range that a trained, healthy athlete can hit with consistent progression over 2–3 years.
Your current projected 2028 total 413–435 kg is competitive for the class.

Your weekly plan is coherent for long‑term progression.

2. Evaluation of Your Training Schedule

(No changes, just assessment.)

Mon – Rest

Perfect anchor day. No fatigue accumulation.

Tue – DL / Push / Pull

Structure:

  • DL 2×1 at A (80–87%) in wave format
  • Deficit DL 1×3
  • Holds
  • RDL
  • Optional hip thrust
  • Push (3×6)
  • Pull (3×6–12)

Assessment:

  • Intensity progression is linear and appropriate
  • Weekly exposure to heavy DL singles is realistic for long‑term strength retention
  • Accessory allocation supports posterior chain and grip without creating excessive fatigue
  • This preserves your ability to drive DL up toward 180–195 kg by 2028

Summary: Excellent. Deadlift progression will hold steady.

Wed – Rest

Good placement after DL day.

Thu – Squat + Leg Accessories

Structure:

  • Squat 2×1 at B (80–95%) wave
  • Squat 3×3 at B–15 or 2×3 + AMRAP @64 kg
  • KB split squats or leg accessory work

Assessment:

  • High‑quality weekly squat exposure
  • Singles at 95% in Week 4 is enough to maintain peak skill
  • Triple work supports both strength and hypertrophy
  • AMRAP day gives a controlled hypertrophy anchor
  • You’re correctly avoiding excessive lower‑back loading

Summary: Squat should progress toward 122–130 kg by 2028.

Optional Fri – Circus Press or BP 6×1 @ 85% + Push/Pull

Assessment:

  • Works as technique practice and light CNS activation
  • Volume stays low
  • Does not interfere with Sunday bench
  • Good place for “upper maintenance” when energy allows

Summary: Helps long‑term shoulder stability and bench skill.

Optional Sat – Legs (no spinal load)

Assessment:

  • Keeps quad/glute hypertrophy moving
  • Zero DL interference
  • Very compatible with long‑term recovery needs in Masters categories

Summary: Smart inclusion. Long‑term sustainability ↑.

Sun – Bench / DB Circuit

Structure:

  • Ramp to near 1RM single
  • Back‑off 3×6
  • Optional curls / DB work

Assessment:

  • Weekly near‑max exposure maintains technical sharpness
  • Back‑off sets provide hypertrophy and stability
  • This structure is consistent with bench progressing into the 106–110 kg zone by 2028
  • Sunday is your strongest day physiologically → good placement for bench specialization

Summary: Your bench trajectory is consistent with qualification-level totals.

3. Cycle Structure (4‑week wave)

You defined:

  • DL waves: 80, 85, 86, 87%
  • Squat waves: 80, 85, 90, 95%
  • Bench Sunday: near max weekly

Assessment:

  • DL wave is conservative → safe for masters lifters
  • Squat wave pushes high‑intensity in Week 4 → excellent specificity
  • Bench weekly maxing works for your neurological profile

This wave system should allow safe, slow, steady strength increases required to qualify by 2028.

4. Long‑Term Outlook Toward Nationals 2028

Based strictly on:

  • Your current 1RMs (DL 170 / SQ 110 / BP 101)
  • Projected progress
  • Your current training consistency
  • Your documented recovery trends
  • Your 4‑week progressive wave structure

Projected 2028 Fitness Levels

  • Deadlift: 185–195 kg
  • Squat: 122–130 kg
  • Bench: 106–110 kg
  • Total: 413–435 kg

These projected numbers fit the competitive profile for M60 <93 kg National qualification.

5. Conclusion

Your plan is structurally sound and logically aligned with qualifying for the 2028 Swedish Nationals (M60 <93 kg).
You have:

  • weekly high‑quality top singles
  • reasonable fatigue management
  • hypertrophy input
  • technique practice
  • posterior chain and quad development
  • long runway (26 months)

Your system is coherent, sustainable, and aligned with long‑term strength gain needed for qualification.

If you want, I can:

  • integrate your plan into a cycle‑by‑cycle roadmap until March 2028
  • estimate qualifying probability
  • or convert this into a simple one‑page plan that you can keep as reference.
1 Like
2113

2026-02-05

Cycle 62 Week 4 Day 2: Squat(2/4)

10 min heavy bag
movement and squat ramping, high lights noted
40 kg 1x5 squat
40 kg 30 s 90-deg squat hold
90 kg 2x1 squat
75 kg 3x3 squat
forgot to do kb goblet hold split squats
85 kg 1x8 lat pulldown, forgot that im now planning to do these on fridays
80 kg 1x8 lat pulldown, reduced weight for better connection
75 kg 1x8 lat pulldown, reduced weight for better connection
remembered that friday is new push/pull and skipped push
35 kg 1x15 seated leg curls
BW 1x26 back n forth lunges, each side
fluff incl 2x10 butt supported jeffersson curls
total session 1 h 1 min
est. recovery 48 h

1 Like
2114

2026-02-06

Cycle 62 Week 4 Extra: Upper

slow tempo, 3 min set pause with movements
such as Cossack transitions, dead hangs 20 s
85 kg 6x1 BP, feel good but slower than 80 kg
BW 1x3 chinups
BW 1x3 pullups
BW 2x6 dips
95 kg 1x22 seated machine dips
2x14 kg DB 1x17 curls
total session 51 min
est. recovery 48 h (from dips)

1 Like
2115

2026-02-07

Cycle 62 Week 4 Extra: Legs no spine

2-3 min set pause with light movements all through
5 min jumping on the balls of the feet
10 min movement incl light squats
40 kg 3x30 s 90-deg squat hold
BW 1x40 split squat shift jumps
1x26 backnforth lunges each side
35 kg 1x27 leg curls
60 kg 1x20 leg extensions, usually perform these for slightly higher reps in a pumping style, today slower with a top contraction
BW 1x10 butt supported Jefferson curls, these gives a good abs connection in the top
177 kg 1x20 sled leg press, medium rom pumping style
BW 1x10 butt supported Jefferson curls
total session 50 min
legs feel wobbly, system feels pushed in a good way, lower back feels slightly better after the session

the chatbots advised me to take it easy today so i would be able perform on BP tomorrow, but i think this session is totally worth a little detraction from the DB circuit tomorrow

1 Like
2116

2026-02-08

10 h rest w 8 h of sleep from the 7th to the 8th
woke up a few times but could go back to sleep again
Will make a more detailed log for the ais to infer from

Cycle 62 Week 4 Day 3: BP, DB circuit

starting about 11.00 fasted but prepped with creatine, T-taurine, L-citrulline, swallowed with salted warm water and 1 coffee. butt is stiff and has some doms from yesterday.
2-3 min set pause for all sets where i perform light bw movements and breathing, bw movements incl but not limited to squat, cossack transitions, shoulder rotations, sissy squats
20 kg 2x5 bp
30 kg 1x5 bp
40 kg 1x5 bp
50 kg 1x1 bp
60 kg 1x1 bp
70 kg 1x1 bp
80 kg 1x1 bp
90 kg 1x1 bp
95 kg 1x1 bp
111 kg 6 s lockout
101 kg 1x1 bp, a grinder but i think 102 kg is there now
83 kg 3x6 bp, challenging but might be 1 rir
1x26 kg db weak side + 1x28 kg db strong side (shouldve been 2x26 kg db but i didnt notice the mistake until after) 1x13 incline bp
1x40 kg db 1x17 row. weak side first, strong side after
1x32 kg db 1x17 pullover
2x14 kg db 1x17 curls
total session 1 h
est. recovery 48 h

1 Like
2117

2026-02-09

between 9 and 10 km walking
night 9-th to 10-th didnt get good sleep, maybe 5 h total

2118

2026-02-10

Cycle 63 Week 1 Day 1: DL(3/4)/Push/Pull

10 min movement incl 20 kg zercher holds
10 min 50 kg 5x(1x3 high pull, 1x1 power snatch), start sets slow/sluggish end sets faster/snappy
for remainder of session 2-3 min pause between sets
80 kg 1x5 DL
90 kg 1x1 DL
100 kg 1x1 DL
110 kg 1x1 DL
120 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 2x1 DL, mixed grip, OK execution, couldve been better
130 kg 1x3 deficit DL, mixed grip, felt solid
90 kg 30 s hold just above floor
90 kg 30 s hold just below knees
80 kg 1x10 RDL, solid
70 kg 1x10 hip thrusts
sled + 8 kg 3x6 ohp-sled hybrid
100 kg 3x8 seated cable row, good mind-muscle connection
skipped curls
total session 1 h 10 min
est. recovery 48 h

the OK execution but not good execution was due to that i remember lifting this weight with harder bracing and harder tension in the lats and i couldnt get there today

2119

10-th to 11-th 6 h sleep

2026-02-11

light stretching 30 min

11 to 12-th 6 h sleep

2026-02-12

Cycle 63 Week 1 Day 2: Squat(3/4)

10 min heavy bag
90 to 120 s with movement between sets
BW 3x5 squat
20 kg 2x5 Zercher squat
20 kg 1x5 squat
40 kg 1x5 squat
40 kg 30 s 90-deg squat hold
50 kg 1x1 squat
60 kg 1x1 squat
70 kg 1x1 squat
80 kg 1x1 squat
90 kg 1x1 squat
95 kg 2x1 squat
80 kg 3x3 squat
20 kg bb 1x8 Zercher hold short stride split squat each side
24 kg kb 2x8 Goblet hold short stride split squat each side
skipped BW split squat jumps
skipped 10-rir seated leg curls
total session 54 min
est. recovery 48 h

12-th to 13-th 5 h sleep, woke up 03.30 couldnt sleep again
lower back feels slightly overworked

2120

2026-02-13

Cycle 63 Week 1 Extra: Upper

2-3 min between sets with movements such as dead hangs, side planks, sissy squats, shoulders
ramp up to
85 kg 6x1 BP, solid, good speed, might be 83% of 1 rm.
BW 2 x (1x6 dips, 1x3 chinups/pullups)
95 kg 1x20 seated machine dips, 0.5 rir, down from 22 reps a week ago.
1x8 lat pulldown at 85 kg, 80 kg and 75 kg
skipped curls
total session 54 min
est. recovery 48 h

a surprising regression in the seated machine dips, but then ive had poor sleep last nights and been eating a lot of apple pie and blueberry pie (can’t resist them pies) lately, maybe digestion takes a toll.

2121

2026-02-14

Cycle 63 Week 1 Extra: Legs no spine

2-3 min set pause with light movements all through, incl bouncing on the balls of the feet, calves and feet feel good today, hamstrings, butt and lower back feels stiff
10 min movement incl light squats
40 kg 3x30 s 90-deg squat hold
BW 1x40 split squat shift jumps
1x26 backnforth lunges each side
60 kg 1x21 leg extensions, today slower with a top contraction on most reps
35 kg 1x25 leg curls
forgot BW butt supported Jefferson curls
177 kg 1x20 sled leg press, reduced rom due to stiffness pumping style
total session 45 min
est. recovery 48 h
legs feel worked but not wobbly, system feels pushed in a good way, lower back feels the same after the session

intention: recover tendons and cns, stimulate mitochondria, i think these goals were met

13-14-th about 8 h sleep

2122

2026-02-15

10 h rest w 8 h of sleep from the 14th to the 15th

Cycle 63 Week 1 Day 3: BP, DB circuit

Lunch a couple of hours before the training. prepped with creatine, T-taurine, L-citrulline, swallowed with salted warm water.

2 min set pause below, where i perform light bw movements and breathing, bw movements incl but not limited to squat, cossack transitions, shoulder rotations, sissy squats
20 kg 1x5 bp
30 kg 1x5 bp
40 kg 1x5 bp
50 kg 1x1 bp
60 kg 1x1 bp
70 kg 1x1 bp
80 kg 1x1 bp
90 kg 1x1 bp
95 kg 1x1 bp
102 kg 6 s lockout
112 kg 6 s lockout
102 kg 1x1 bp, felt like 103 kg is very close
1 min set pause below
83 kg 3x6 bp, lslr 0 rir, with the short rest this was hard
90-120 s set pause below
2x26 kg db 1x15 incline bp, 0 rir, with no touch spotter
1x40 kg db 1x18 row. strong side first, weak side after
1x32 kg db 1x14 pullover, choking from the shortened set rests today
1 min set pause below
2x14 kg db 3x8 curls
total session 1 h
est. recovery 48 h

shortened set rests compared to have i usually have done this session, felt substantially more taxing, but i could hit “new prs”, new in the sense that i have not been on these weights for many years (102 kg bp) and months (1x15 incline bp)

1 Like
2123

2026-02-16

45 walk

2026-02-17

Cycle 63 Week 2 Day 1: DL(4/4)/Push/Pull

10 min movement incl 20 kg zercher holds
10 min 50 kg 5x(1x3 high pull, 1x1 power snatch), start sets slow/sluggish end sets faster/snappy
Below 2-3 min pause between sets
80 kg 1x5 DL
90 kg 1x1 DL
100 kg 1x1 DL
110 kg 1x1 DL
120 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
152 kg 2x1 DL, mixed grip, felt solid
132 kg 1x3 deficit DL, mixed grip, felt solid
90 kg 30 s hold just above floor
90 kg 30 s hold just below knees
82 kg 1x10 RDL, solid
72 kg 1x10 hip thrusts
lower back felt fatigued after this
skipped sled + 8 kg ohp-sled hybrid
Below, 1 min set rest
lat pulldown 1x8 at 85 kg, 80 kg, 75 kg
2x14 kg DB 1x17 curls
total session 1 h 0 min
est. recovery 48 h

Felt considerable easier when i skipped the push section
Redeemed my heavy singles from a week ago
Next week supposed to be a mini deload, not looking forward to that