2026-03-18
Been having a cold for a week, still feeling weak and coughing and my lungs felt old and brittle at the start of the session, also had a little lower back pain during the week i think from the overloaded pendlay rows last session
1 h Recovery
incl (not necessarily in chronological order)
85 kg 6x1 BP
2x12 kg DB 3x10 curls
BW 3x20 s dead hang
BW 3x1 pullups/chinups
QL walk
sideplanks 2x30 s
cossack transitions
overall, took it slow and easy, felt better after the session, especially my lungs felt a lot better
2 Likes
2026-03-19
still not 100% after cold
1 h Recovery
incl
movements sprinkled between
20 kg 1x5 squat, zercher hold
20 kg 1x5 squat
30 kg 1x5 squat
40 kg 1x5 squat
40 kg 1 x 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
75 kg 6x1 squat
BW 1x10 butt supported jeffersson curls
35 kg 1x10 seated leg curl
BW 1x10 butt supported jeffersson curls
60 kg 1x10 leg extension
est. recovery 24 h
1 Like
2026-03-21
still not fully recovered, lingering tiredness, coughing, sometimes mildly sore throat, decided not to go full throttle todayĀØ
1 h Recovery
sprinkling movements like Cossack transitions in between throughout
ramp up to
95 kg 1x1 bp, a little grindy
105 kg 1x6 s lockout hold
95 kg 1x1 bp, slightly less grindy, think 97-98 kg could be my max today
75 kg 3x6 bp, lslr 1 rir
2x26 kg DB 1x12 incline BP, 2 rir
1x32 kg DB 1x12 pullover
100 kg 3x6 seated cable row
2x14 kg DB 1x14 curls
est. recovery 48 h
in grand total not far from full throttle, maybe 95% throttle
feeling tired after, but not worse from cold
1 Like
2026-03-22
still fatigued from cold
fasted, prepped with salted, creatine water and L-taurine
starting 10.30
1 h Recovery
sprinkling movements in between
20 kg 1x5 Zercher hold squat
20 kg 1x5 Zercher hold Jeffersson curl
20 kg 1x5 squat
30 kg 1x5 squat
40 kg 1x5 squat
40 kg 3x30 s hold at comp. depth squat (begining slight above, ending slight below)
BW 1x40 split squat shift jumps
BW 1x26 backnforth lunges
BW 1x10 butt supported Jeffersson curls
35 kg 1x20 seated leg curl
BW 1x10 butt supported Jeffersson curls
45 kg 1x15 leg extension (using old machine, more challenging per kg than the new)
90 s horse stance
est. recovery 48 h
2 Likes
2026-03-23
90 min walk
later 21:13, BP 127/70, bpm 52, 1 round whm breath held 90 s, bp 120/72, bpm 47
1 Like
2026-03-24
lingering tiredness, nose dripping
Cycle 64 Week 2 Day 1: DL(4/4)
10 min movement
10 min 50 kg 5x(1x3 high pull, 1x1 power snatch), start sets slow/sluggish end sets faster/snappy but not yet back at 3 mars snappines
Below 1.-1.5 min pause between sets, hook grip
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
Below 2-2.5 min pause between sets
150 kg 1x1 DL, solid
time stamp 31 min
154 kg 1x1 DL, mixed grip, felt upper back starting to crumple but still solid lift
134 kg 1x3 deficit DL, mixed grip, solid
90 kg 30 s hold just above floor
90 kg 30 s hold just below knees
84 kg 1x10 RDL, solid, easy
70 kg 2x5 Pendlay row, light to protect lower back
time stamp 50 min
BW 2x10 butt supported Jefferson curls
total session 55 min
est. recovery 48 h
had no issues during the training
2 Likes
2026-03-25
still not 100% after cold, but slowly getting there
Cycle 64 Week 2 Optional Upper
sprinkling movements such as Cossacks, jumps, dead hangs, side planks
shadow boxing and kicking
Below 2-4 min pause between sets
85 kg 6x1 BP
BW 1x3 chinups, full rom, controlled tempo, +2 rir
BW 1x3 pullups, full rom, controlled tempo, +1 rir
ohp-sled hybrid 65 kg (=sled +8 kg) 1x8, 1 rir
85 kg 1x8 lat pulldown
80 kg 1x8 lat pulldown
75 kg 1x8 lat pulldown
skipped curls
total session 1 h
est. recovery 36 h
Not a very hard session, but skipped curls because feeling tired from recovering from the cold, i couldve done them but i would have had to muster up will power to do them. i am also capable of doing more pullups/chinups but i am worried an old golferās elbow might flare up. full rom pullups significantly harder than full rom chinups per rep.
1 Like
OHP-Sled Hybrid
A half-kneeling press performed on a leg press sled in an unconventional orientation. One knee rests on the sledās back pad, the opposite foot is planted on the floor, and you face the foot platform which has handles attached. You press the handles away from you while the knee drives back into the pad, creating the ground reaction needed to generate force. The movement is unilateral at the base, bilateral at the press.
What makes it distinctive:
The load path never stacks through the spine, making it genuinely different from any standing or seated overhead press variation. The half-kneeling position demands active hip flexor length on the down knee side and glute engagement on the same side to maintain stability ā meaningful hip work happening passively while the upper body trains. The handles typically allow a neutral or semi-neutral grip which is friendlier to the shoulder joint than a fixed barbell path. No layback, no leg drive, no mechanical shortcuts ā the press is honest.
Why it earns its place in the rotation:
Perceived effort runs significantly above the load on the bar ā estimated at roughly 80 kg bench press equivalent per rep at 65 kg. Total systemic demand is high despite the relatively modest weight. Critically, all of this comes without spinal compression, making it viable the day after heavy deadlift and suitable for lifters managing accumulated shoulder or spinal wear. For general pressing fitness and shoulder resilience it may outperform conventional variations precisely because it demands more from the whole system while protecting the parts most vulnerable to long term damage.
1 Like
2026-03-26
still coughing and some lingering tiredness
Unsure about my capacity before the training, and decided to ramp up the squats and cap it at the slightest feel of unexpected discomfort
Cycle 64 Week 2 Day 2: Squat(4/4)
week 4 of cns/mitochondria cycle
training started 19.00, dinner was 1630, adequate energy level and fullness
0 min heavy bag, a dude blocked the equipment
10 min movement
60 s set rest, only adjusting weights between sets
BW 2x5 squat
20 kg 1x5 Zercher squat
20 kg 1x5 Zercher hold jeffersson curl
30 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
100 kg 1x1 squat
105 kg 1x1 squat, turns out i had more capacity than i thought
90 kg 2x3 squat, all lifts solid
64 kg 1x12 squat, >2 rir, mitochondria set, first 6 reps like warm knife through butter, then slightly slowing down
time stamp 46 min
20 kg bb 1x12 Zercher hold short stride split squat each side, lower back fatigue
177 kg (=sled + 120 kg) 1x20 sled leg press, >5 rir
107 kg (=sled + 50 kg) 1x20 sled leg pressing with the balls of the feet at the lower edge of the foot plate, i saw a youtuber do these and i wanted to see how it feels, lower back friendly
BW 1x10 Jefferson curl, lower back fatigued
total session 60 min
est. recovery 36 h
went 95 % throttle but on paper it looks like a good session, surprised that i could squat 105 kg
lower back fatigue as usual when i squat and do weighted split squats
2 Likes
2026-03-28
still coughing and some lingering tiredness
training started at 1100
fasted, prepped with salted, creatine water + L-Taurine
Cycle 64 Week 2 Day 3: BP/upper body
sprinkling movements like Cossack transitions in between throughout
ramp up to
95 kg 1x1 bp, slower than 90 kg but not grindy
108 kg 1x6 s lockout hold
98 kg 1x1 bp, grinder 0.0 rir, think 98 kg is my 1 rm today
78 kg 3x6 bp, lslr 1 rir
time stamp 41 min
2x26 kg DB 1x12 incline BP, 0.5 rir, much more challenging than a week ago
1x32 kg DB 1x12 pullover
100 kg 3x7 seated cable row, performed with more aggression than a week ago
2x14 kg DB 1x15 curls
total session 1 h
est. recovery 48 h
2026-03-29
still fatigued from cold
fasted, prepped with salted, creatine water, forgot L-Taurine
starting 10.30
Cycle 64 Week 2 Optional: Legs-no spine
sprinkling movements in between
20 kg 1x5 Zercher hold squat
20 kg 1x5 Zercher hold Jeffersson curl
20 kg 1x5 squat
30 kg 1x5 squat
40 kg 1x5 squat
40 kg 3x30 s hold at comp. depth squat (begining slight above, ending slight below)
time stamp 37 min
BW 1x40 split squat shift jumps
BW 1x26 backnforth lunges
35 kg 1x25 seated leg curl
BW 1x10 butt supported Jeffersson curls
60 kg 1x20 leg extension
BW 1x10 butt supported Jeffersson curls
total time 57 min
est. recovery 48 h
Legs a little wobbly after, thighs feel worked
lower back feels better after
2 Likes
2026-03-30
captains-of-crush-trainer 20 reps per side
substantial doms in my abs, prolly from the pullovers 28/3
2026-03-31
Aftermath of cold is getting better but still lingering cough and fatigue
dinner 16.30, prepping with slated water and L-Taurine. training started 19.30
some doms in my abs but not too bad
Cycle 64 Week 3 Day 1: DL(1/4) mini deload
10 min movement
10 min 50 kg 5x(1x3 high pull, 1x1 power snatch), start sets slow/sluggish end sets faster/snappy, back at 3 mars snappiness.
Below 1.-1.5 min pause between sets, hook grip
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 2x2 DL, gnosis, but questionable deload
120 kg 1x3 deficit DL, mixed grip, solid and deload level
90 kg 30 s hold just above floor
90 kg 30 s hold just below knees
80 kg 1x10 RDL, solid, easy
70 kg 2x5 Pendlay row, light to protect lower back
BW 1x10 butt supported Jefferson curls
187 kg 1x20 sled leg press, totally forgot that this exercise is scheduled for Thursday and did it Tuesday and on full load not at deload level, something bad happening with my memory especially when i do dead lifts
BW 1x10 butt supported Jefferson curls
time stamp 55 min
cool down fluff
total session 60 min
est. recovery 48 h
except memory, had no issues during the training
2026-04-01
Maybe 98% recovered after cold
training started 19.00, full but not stuffed
Cycle 64 Week 3 Optional Upper
sprinkling movements such as Cossacks, dead hangs 3x30s, side planks 30 s per side, kb bottom forward bent arm hold 30 s per side, shadow boxing and kicking
Below 2-4 min pause between sets
85 kg 6x1 BP
BW 1x4 chinups, full rom, controlled tempo, >1 rir
BW 1x6 dips
BW 1x3 pullups, full rom, controlled tempo, >0.7 rir
BW 1x6 dips
BW 1x4 chinups, full rom, controlled tempo, >0.7 rir
95 kg 1x12 seated machine dips
2x14 kg DB 1x16 curls
85 kg 1x10 lat pulldown
total session 1 h
est. recovery 36 h
Not a very hard session, and less sets than i usually perform, triceps felt quite challenged though especially on the dips
1 Like
2026-04-02
Cycle 64 Week 3 Day 2: Squat(1/4 mini deload)
week 1 of hypertrophy cycle
training started 20.00, adequate energy level and fullness
10 min heavy bag
60 s set rest, only adjusting weights between sets
BW 2x5 squat
20 kg 1x5 Zercher squat
20 kg 1x5 Zercher hold jeffersson curl
30 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
75 kg 2x3 squat
64 kg 1x16 squat, unbroken
time stamp 46 min
22 kg bb 1x12 Zercher hold short stride split squat each side
187 kg (=sled + 130 kg) 1x20 sled leg press, >5 rir
total session 60 min
est. recovery 36 h
2026-04-04
fasted, prepped with L-taurine, creatine, started 10.30
Cycle 64 Week 3 Day 3: BP/upper
sprinkling movements like Cossack transitions in between throughout
ramp up to
95 kg 1x1 bp
110 kg 1x6 s lockout hold
100 kg 1x1 bp, think 101-102-ish kg is my 1 rm today
80 kg 3x6 bp, lslr 1 awful rir
time stamp 34 min
2x26 kg DB 1x12 incline BP, 0.75 rir
1x32 kg DB 1x12 pullover
1x40 kg DB 1x12 row per side
100 kg 3x8 seated cable row
2x14 kg DB 1x17 curls
total session 1 h
est. recovery 48 h
i had set my mind on 100 kg 1x1 BP prior to the training, was worried that i wouldnt be there but i even had a little left in the tank
1 Like
2026-04-05
fasted, prepped with L-taurine, 5 g creatine, salted warm water
started training 11.45
Cycle 64 Week 3 Optional: Legs-no spine
10 min movement
sprinkling movements in between, 2 min set rest
20 kg 1x5 Zercher hold squat
20 kg 1x5 Zercher hold Jeffersson curl
20 kg 1x5 squat
30 kg 1x5 squat
40 kg 1x5 squat
40 kg 3x30 s hold at comp. depth squat (begining slight above, ending slight below)
time stamp 36 min
BW 1x40 split squat shift jumps
BW 1x26 backnforth lunges
BW 1x10 butt supported Jeffersson curls
60 kg 1x21 leg extension
BW 1x10 butt supported Jeffersson curls
35 kg 1x26 seated leg curl
total time 54 min
est. recovery 48 h
As usual legs wobbly, thighs feel worked, lower back feels better after
1 Like
2026-04-01 through 2026-04-06, number of steps:
1707, 5488, 7962, 6280, 4790, 6701
2026-04-07
lunch 12.30, prepping with salted water and L-Taurine. training started 14.50
Cycle 64 Week 4 Day 1: DL(2/4)
10 min movement
10 min 50 kg 5x(1x3 high pull, 1x1 power snatch), start sets slow/sluggish end sets faster/snappy, could have turned my hands on the last two sets of high pulls and it would be power snatches instead
Below 1.-1.5 min pause between sets, hook grip
80 kg 1x1 DL, usually 1x5 here but i tried a new setup
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, started to feel it in my pecs?? but solid
132 kg 1x3 deficit DL, solid but pecs again
110 kg 20 s hold just above floor, shouldve been 90 kg but DL-confusion kicked in, felt it in pecs again
90 kg 30 s hold just below knees, pecs calmed down
82 kg 1x10 RDL, solid, easy
70 kg 2x5 Pendlay row, light to protect lower back
total session 50 min
est. recovery 48 h
except memory, had no issues during the training
Cycle 64 Week 4 Optional Upper
sprinkling movements such as Cossacks, dead hangs 3x30s, side planks 30 s per side, kb bottom forward bent arm hold 30 s per side, shadow boxing and kicking, ql walk, box jumps
Below 2-4 min pause between sets
ramp up to
85 kg 6x1 BP
BW 1x4 chinups, full rom, controlled tempo, >1 rir
BW 1x4 pullups, full rom, controlled tempo, >0.7 rir
BW 1x4 chinups, full rom, controlled tempo, >0.7 rir
BW 1x6 dips
BW 1x3 pullups, full rom, controlled tempo, >0.7 rir
BW 1x6 dips
ohp-sled hybrid 65 kg (sled + 8 kg) 1x8, had to catch breath between reps
85 kg 1x10 lat pulldown
2x14 kg DB 1x18 curls
total session 1 h 4 min
est. recovery 36 h
2026-04-09
Fasted
L-Taurine supply depleted
prepped with coffee, salted warm water + 5 g creatine
Cycle 64 Week 4 Day 2: Squat(2/4)
week 2 of hypertrophy cycle
training started 11.00, adequate energy level, no hunger
10 min heavy bag
60 s set rest, only adjusting weights between sets
BW 2x5 squat
20 kg 1x5 Zercher squat
20 kg 1x5 Zercher hold jeffersson curl
30 kg 1x5 squat
40 kg 1x5 squat
50 kg 1x3 squat
60 kg 1x2 squat
70 kg 1x1 squat
80 kg 1x1 squat
90 kg 1x1 squat
80 kg 3x6 squat, 2-3 s descend, brief bottom pause, unbroken
felt good after this main event
24 kg bb 1x12 Zercher hold short stride split squat each side
197 kg (=sled + 140 kg) 1x20 sled leg press, >5 rir, a lot easier than expected
90 s hold in the a Standard 45Ā° Back Extension with Neutral spine
total session 54 min
est. recovery 48 h
1 Like
2026-04-07 through 2026-04-09, number of steps:
5067, 8079, 8044
2026-04-11
fasted, prepped with creatine, started 10.30
Cycle 64 Week 4 Day 3: BP/upper
sprinkling movements like Cossack transitions in between throughout
ramp up to
95 kg 1x1 bp
111 kg 1x6 s lockout hold
101 kg 1x1 bp, estimate 102 kg 1 rm today
81 kg 3x6 bp, lslr 1 awful rir
time stamp 38 min
2x26 kg DB 1x12 incline BP, 1 rir
1x32 kg DB 1x13 pullover
1x40 kg DB 1x13 row per side
85 kg 1x8 lat pulldown
80 kg 1x8 lat pulldown
75 kg 1x8 lat pulldown
100 kg 1x10 seated cable row
2x14 kg DB 1x17 curls
total session 1 h 2 min
est. recovery 48 h
didnt plan lats pulldown but seated cable was busy atm, freed up later
skipped curls because time went over 1 h and arms felt pretty fried after both lat pulldown and all the rows
2026-04-10/11
10254, 3253 steps
2026-04-12
Cycle 64 Week 4 Optional: legs-no spine
10 min movement sprinkling movements in between,
2 min set rest
20 kg 1x5 Zercher hold squat
20 kg 1x5 Zercher hold Jeffersson curl
20 kg 1x5 squat
30 kg 1x5 squat
40 kg 1x5 squat
40 kg 3x30 s hold at comp. depth squat
BW 1x40 split squat shift jumps
BW 1x26 backnforth lunges
35 kg 1x27 seated leg curl
60 kg 1x22 leg extension
90 s hold in the a Standard 45Ā° Back Extension with Neutral spine
total session 47 min
est. recovery 36 h
legs less wobbly than they felt the last times, lower back feels better after the session, felt actually really good in my back on my way home
1 Like