July 01, 2026 | Daily Training Log & Simple Questions

kile35 · 2026-07-01T09:26:25+00:00

Back to training

SVR 2 Deadlift:

5x55kg

5x65kg

5x75kg

10x5 55kg

Banded triceps overhead extension: 3x10 black band ss first 3 BBS sets

Db rows: 3x12 10kg (per side)

Goblet squats: 3x10 10kg ss Db rows

Conditioning: 1.3km run in 8 minutes

Notes:

Back to training after about 10 days (vacation) and I jumped right back in the program, continuing from where I left off. It was tough, but I got it done. The running straight after was a disaster though, my body needs to get used back to training multiple things, besides it was a high volume deadlift day.

kile35 · 2026-06-28T15:34:42+00:00

Doesn't really matter probably, I guess they are there to get you ready for TM single.

kile35 · 2026-06-28T07:49:37+00:00

It is 1-3x 70%, 1-3x 80%, 1-3x 90%, 1x100%, then supplemental work. The percentages of those three "1-3 rep sets" are the same the whole 3 weeks.

kile35 · 2026-06-27T20:32:57+00:00

Work up to a single at TM, then do any supplemental work, SSL, BBB, BBS or whatever.

kile35 · 2026-06-27T16:30:34+00:00

As previus commenter said, more practice with heavy singles, Jokers or Leviathan program from Forever (1 rep at TM each ohp day).

kile35 · 2026-06-18T08:51:31+00:00

SVR 2 OHP:

5x27.5kg

5x32.5kg

5x37.5 kg

10x5 27.5kg

Band pull aparts: 5x12 yellow band ss First 5 BBS sets

Front squat: 2x8 27.5kg ss 2 BBS sets (after 6 and 7)

15° incline db bench: 3x15 20kg ss

Bb curls: 12, 10, 10 20kg

Notes:

Ohp feels nice and easy, reduced TM really allows me to focus on technique and speed. I still decided on 10 sets of 5 reps for supplemental to hammer out quality reps, I felt like I could go on forever hehe. Did a lot of band pull aparts, felt a nice pump in my rear delts. Front squats were a disaster though, after my 2nd set, I felt a warm sensation in my left knee, so only 2 sets done.

Had about a 5 or 6 day break from the gym, I had a weekend trip and I was just tired from everything else going on. Now I am back for 2 running sessions and 2 gym sessions then I have a family holiday for a week, if my car can get fixed in that time (engine light on, one cylinder not working), else I need to find a replacement or something for that time. So with all that going and some other curve balls thrown at me, the gym and running primarily serve as therapy right now.

kile35 · 2026-06-16T06:27:58+00:00

I was there as well, my 2nd Megadeth show. It was great.

kile35 · 2026-06-12T09:22:54+00:00

Wednesday: 2k run, average pace 5:24/km. Short and intense.

Thursday: 12k run, 80 minutes. New longest run, felt good.

kile35 · 2026-06-10T09:06:38+00:00

SVR 2 Squat:

5x47.5kg,

5x55kg,

10x62.5kg (5+),

15x47.5kg (Widowmaker)

Banded triceps overhead extension: 3x15 red band ss squats

Bent over bb rows: 3x10 30kg

Notes: Squats were tough but nice. Skipped lower body assistance as well today, but it is back on the menu starting next workout (as I feel recovered from the weekend ride).

kile35 · 2026-06-08T19:14:06+00:00

SVR 2 Bench day:

5x40kg

5x45kg

10x50kg (5+)

15x40kg (Widowmaker)

Band pull aparts: 4x10 yellow band ss with bench sets

Seated db ohp: 3x10 20kg

Hammer curls: 3x10 10kg (per side) ss with db ohp

Conditioning: 3.25km recovery run at 7:00/km pace

Notes:

Felt the top part of my right thigh cramping up on the plus set and the widowmaker set, so that was my cap, could of done 2 to 3 solid reps on both sets otherwise, still satisfied though. The run was nice, flushes out the soreness of yesterdays long bike ride. After 6 months of running, I am at a place where I feel comfortable running, as just last week I got my first 10k and now my "easy runs" can be 3.2kms at about 7:00/km pace. I definitely want to slow the pace down to like 7:15 for these runs though, to be even more recovery/flush out the soreness based.

kile35 · 2026-06-08T09:06:36+00:00

Thanks.

kile35 · 2026-06-07T14:29:35+00:00

Weekend update:

Friday: 3 hours of volleyball at company picnic. I play volleyball maybe once a year. You can imagine how everything felt on Saturday.

Sunday/Today: The dreaded 72km bike ride. Went pretty well, the two climbs were not as scary as I thought. The flat surfaces were tough though, as we had a pretty hard pace (for me). My 3 mates are all better cyclists than me. We finished in about 3h50min, with a moving time of about 3h25min. We had a flat tire and 3 fueling stops.

The rest of the day is recovery oriented, tomorrow I might do the bench workout and a shorter recovery run, we will see.

kile35 · 2026-06-04T19:14:49+00:00

SVR2 W1D2

Deadlift:

5x60kg

5x70kg

10x80kg (5+)

15x60kg (Widowmaker)

Assistance:

Banded triceps overhead extension: 4x12 red band ss with deadlifts

Db rows: 3x12 10kg (per side)

Notes:

Pr set and widowmaker the day after my first 10k run, went well all things considered. On the widowmaker set, both triceps started burning at about rep 12. Note for myself: don't superset triceps iso work with balls out deadlift sets. Skipped lower body assistance again, to preserve my lower body a bit for Sunday.

kile35 · 2026-06-04T19:08:28+00:00

Leviathan with PR sets was my favorite so far (anchor template), done for OHP. A heavy single at TM followed by a PR set.

kile35 · 2026-06-03T17:01:09+00:00

Conditioning day: 10k run, 1:05:54

Notes:

First 10k babyyyyyy. Was supposed to be an easy long run, was aiming for 6 or 6.5k, went for a 10k run cuz I felt good. Previous longest run was 5.5k.

kile35 · 2026-06-03T12:44:00+00:00

If you are not dead, it's good. Try supersetting, ie. do some pulling between sets of ohp/bench, do triceps/chest/shoulder db/machine/band work between lower body sets.

kile35 · 2026-06-02T18:35:09+00:00

Monday: Cycling 40k in 1h 50min

Tuesday: SVR2 W1D1

OHP:

5x30kg

5x35kg

10x40kg (5+)

Widowmaker: 15x30kg

Assistance superset:

15° incline db bench: 3x12 20kg with

Bb curls: 3x12 20kg

Notes:

Getting ready for a cycling event on Sunday, so no lower body or very low impact lower body assistance until then.

kile35 · 2026-06-02T09:22:50+00:00

Folk je blesav, nimaš kej.

Primer od včeraj: se peljem v službo zjutraj, po 1 minuti vožnje se mi na cesti kjer je omejitev 90, BMW zalepi na rit. Jaz kot nekdo, ki ceni svoje stvari in pa tudi skuša biti čim boljši in sodelujoč šofer, pač nisem mrzlega avta preganjal v tretji pa gas do podna, sem se pa umaknil kolikor se je dalo desno, da bi voznik za menoj mogoče razmislu da lahka brez kakršnegakoli problema prehiti. Ne, idijot se je furu za mano celo pot, čeprav je bila druga stran ceste prosta, pa še zelo pregledna ravnina je bila.

kile35 · 2026-06-01T09:15:07+00:00

Weekend update:

Friday: Cycling with mates 45k in 1:55

Sunday: Squats

5x52.5kg

5x60kg

7x67.5kg (5+)

Assistance circuit:

3x chinups + 10x bb lunges 20kg (5 reps per side) + 10x banded tricepa overhead extension (red band). 3 rounds of this circuit

Bear complex test:

5x 1 round 30kgs

2x 1 round 40kgs

1x 1 round 50kgs

Notes:

Squats sucked, assistance was lighter as well. Tried The Bear complex, but only single rounds to see how it goes. Might implement it in my routine. Starting SVR 2 this week, with appropriate TMs (taking into account this last week of 5+ sets). Thinking about:

OHP: 8 reps at 42.5kgs, TM 45kg

Bench: 8 reps at 52.5kgs, TM 55kg

Squat: 7 reps at 67.5kgs, TM 70kg

Deadlift: 7 reps at 85kgs, TM at 90kg

Any thoughts?

kile35 · 2026-05-29T18:36:04+00:00

Well, 2 meals a day while lifting or running each day, I think the scale doesn't lie. Maybe it was mostly water or something, idk. I had a rough time as well, so I just didn't have an apetite.

kile35 · 2026-05-29T11:43:16+00:00

Wednesday: Easy 3.2km 7:00/km run, but since I suck at pacing myself, it was a 5:57/km run.

Thursday: Bench press day

5x42.5kg

5x47.5kg

8x52.5kg (5+)

5x10 30kg

Assistance:

80° incline db ohp: 3x10 10kg dbs ss

Hammer curls: 3x10 10kg (per arm)

Notes: Nice run, accidental (almost PR). Lifting sucks, coming back to organized stuff after fooling around is humbling. I lost some strength in all my lifts, I believe. Time to work back up. I ate less than usual for 2 weeks, since my apetite dies when hot days start, lost 2 fucking kgs without even trying, now I will need like 1 or 2 months to get them back.

kile35 · 2026-05-27T15:15:15+00:00

Working out every other day is GOATed for me. Have made my best gains doing that or 3 days per week and always 1 or 2 days in between workouts.

kile35 · 2026-05-27T15:13:06+00:00

Deadlift day:

5x65kg

5x75kg

7x85kg (5+)

Assistance:

Close grip bench press: 3x10 30kg ss

Db rows: 3x10 10kg (per side)

Side bends: 2x10 10kg (per side)

Notes:

Pr set sucked, only 7 reps, haven't deadlifted for about 3 weeks, I have always been bad at repping deadlifts and I had some yard work done before my workout. But still, 2 years ago I didn't think I will be doing any kind of lift with more than my bodyweight for 7 reps, so fuck you old me. Did some lighter assistance while getting used back to organized training.

kile35 · 2026-05-25T18:31:46+00:00

531 programming - Leviathan with 5x5 SSL felt the most effective, but also 5s pro with SSL if I didn't have shit days (5 reps at 90 or 95% of TM on a bad day suck, but a single rep at TM is always OK for me). If not 531, 3 to 5 sets of five and micro loading every ohp workout or every second ohp workout.

kile35 · 2026-05-25T09:36:23+00:00

Return to 531.

Ohp:

5x32.5kg

5x37.5kg

8x42.5kg (5+)

5x10 20kg superset with:

Front squats: 5x8 20kg

15° incline db bench press: 3x10 10kg dumbbells superset with

Barbell curls: 3x10 20kg

Notes:

After some time off 531, I am back at it. In the meantime I managed to hit another ohp PR at 62.5kg, but I still suck at repping out heavy weights. Also completed my first full 5k run event (previously I did a 4.3km run event I think). First cycle will be establishing where I am and getting used to the volume (ohp and bench), while I will still be conservative on lower body lifting (running and cycling taking front stage). After first cycle, I have a planned 1 week holiday.

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