2026-04-14
training started 20.00
whole day felt like another cold was about to break out, but i decided to train, skipping training just because feeling something slightly means never training
Cycle 65 Week 1 Day 1: DL(3/4)
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 set of high pulls and it would be power snatches instead
Below 1.-1.5 min pause between sets, hook grip
80 kg 1x1 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 1x1 DL, mixed grip, solid
154 kg 1x1 DL, mixed grip, solid
134 kg 1x3 deficit DL, solid
90 kg 30 s hold just above floor
90 kg 30 s hold just below knees
84 kg 1x10 RDL, solid, easy
74 kg 2x5 Pendlay row, solid but doesnt feel light
total session 50 min
est. recovery 48 h
no memory issues during the training but i was on guard for memory fails
no issues with cold break out either
1 Like
2026-04-15
Skipped optional upper, really tired, prolly lurking cold
2026-04-16
Cycle 65 Week 1 Day 2: Squat(3/4)
week 3 of hypertrophy cycle
10 min heavy bag
60 s set rest, only adjusting weights between sets
BW 1x5 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
101 kg 1x1 squat
81 kg 3x6 squat, 2-3 s descend, brief bottom pause, unbroken
24 kg bb 1x12 Zercher hold short stride split squat each side
197 kg (=sled + 140 kg) 1x20 sled leg press, >5 rir
total session 55 min
est. recovery 48 h
Feeling like a cold is lurking, woke up at 03.00 feeling warm and with a mildly sore throat, fell asleep and woke up 07.00 feeling slightly better
2026-04-12 through 2026-04-16
8456, 12861, 7313, 5872, 5655 steps
1 Like
2026-04-18
fasted, prepped with creatine, started 10.30
Cycle 65 Week 1 Day 3: BP/upper
sprinkling movements like Cossack transitions in between throughout
ramp up to
95 kg 1x1 bp
112 kg 1x6 s lockout hold
102 kg 1x0 bp, fail, got stuck halfway up
1x32 kg KB 1x1 snatch each side, hoping to wake up my cns
101 kg 1x1 bp, grinder, estimate 101 kg 1 rm today
82 kg 3x6 bp, lslr 0 rir
2x26 kg DB 1x12 incline BP, 0 rir
1x32 kg DB 1x12 pullover
100 kg 1x10 seated cable row, got pain lower back left side
1x40 kg DB 1x12 row per side
2x14 kg DB 1x15 curls
8 min light movements for lower back
total session 1 h 10 min
est. recovery 48 h
accomplished less than expected but at a higher rpe than planned, but i
have had some kind of lurking cold during the week, interrupted sleep waking up feeling warm and with sore throat and very tired during the days, so i will not beat myself for what looks like a subpar session
1 Like
2026-04-19
Cycle 65 Week 1 Optional: legs-no spine
sprinkling lots of movements in between
BW 2x5 squat
20 kg 1x5 Zercher hold squat
BW 1x10 butt supported Jefferson curl
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
50 kg 1x1 squat
60 kg 1x1 squat
70 kg 6x1 squat, emom
BW 1x40 split squat shift jumps
BW 1x26 backnforth lunges, per side
60 kg 1x23 leg extension
35 kg 1x27 seated leg curl
90 s hold in the a Standard 45Ā° Back Extension with Neutral spine
total session 60 min
est. recovery 36 h
legs less wobbly than they felt the last times, lower back feels better after the session
Dinner: 1 grape fruit, 2x150 g marrowbone-burger patios
about 2 h post training and 1 h post dinner: bp 103/66 bpm 60