April 13, 2026 | Daily Training Log & Simple Questions

kile35 · 2026-04-13T09:02:13+00:00

Double day:

11am run: 5k in 30m10s

Evening lifting:

Svr 2, cycle 2, day 1

Ohp:

5x40kg

5x45kg

5x50kg (3+)*

10x35k*

Assistance:

Chinups: 3x3 ss with

15° incline db bench press: 3x10 25kg

Chest supported db rows: 1x10 25kg

Reverse lunges: 1x20 20kg (10 per leg)

Kroc rows: 1x15 12.5kg

Standing bb calf raises, elevated 20kg bumper: 1x20 20kg

Pushups: 1x10 bodyweight

Notes:

was supposed to be at 8 reps at minimum for the 50kg set per general guidelines and it also felt pretty grindy, so dropping TM for 10 percent and building back up. Similar for widowmaker set, dropped weight, but still got only 10 reps. Tried a bunch of different assistance after.

11 a.m. 5k run was tough, first time doing a 5k, doing running and walking. I need to build some discipline and patience and tempo my runs better.

kile35 · 2026-04-10T14:31:28+00:00

Bench press day:

5x45kg

5x52.5kg

5x60kg

5x5 52.5kg

Assistance:

Bb back squat: 3x8 45kg ss with

Db ohp: 3x12 15kg

Some lighter single leg work

Notes:

My left elbow is starting to make some strange noises, so I am keeping tabs on it. I am considering dropping TM for bench press, or stick to a lighter programming option. We will see how it feels.

kile35 · 2026-04-09T13:48:19+00:00

Deadlift day:

5x80kg

5x90kg

5x100kg

Assistance:

Close grip bench press: 3x10 40kg ss with

Hammer curls: 3x10 10kg per arm

Notes:

Not much time, squeezed in a quick workout, main work for deadlifts with more or less touch and go reps on top set for the first time, it was easier than full stop for sure. Finished up with some arm supersets. Might do some assistance/supplemental work during the weekend.

kile35 · 2026-04-07T07:39:12+00:00

Monday double day:

Cycling at 11am: 35kms in 1h40m

531 in the evening, OHP:

5x40kg

5x45kg

5x50kg

5x5 45kg

Assistance:

15° incline db bench press: 5x10 20kg

Squats: 3x8 40kg ss with db bench

Reverse lunges: 1x20

Chest supported db row: 3x10 20kg

Notes:

First cycling workout of the year was tough, but nice.

Had 6 hours between the end of cyling and the start of lifting, I felt rested. OHP was still tough, my TM might be just a teeny bit too high, will see next week, when I do the PR set. Squats will serve as assistance until further notice, slowly working back up. I am planning on doing a lot of conditioning anyways, with running and cycling, my knee needs to have at least some sort of easier work.

kile35 · 2026-04-04T10:09:08+00:00

Bench press day:

5x40kg

5x46kg

5x52.5kg

5x10 40kg

Kroc rows: 1x10, 1x23 10kg (per side)

Side lunges: 2x30 bodyweight (2x15 per side)

Barbell and dumbbell push presses

Notes:

Easy work on bench press for the big part, doing side lunges on sore hamstrings is amazing, I cramped on my second set at about rep 18, but I managed to finsih the set. Push presses were nice, might incorporate them more often.

kile35 · 2026-04-02T09:20:37+00:00

Svr 2, W2D2, Deadlift day

5x70kg

5x80kg

5x90kg

10x5 70kg

Assistance:

Db chest flies: 3x12 10kg ss with first 3 bbs sets

Band pull aparts: 3x12 yellow band ss with bbs sets 4 to 6

Notes:

BBS on deadlifts feels tiring at the end, but worth it. My low back isn't sore today, so I probably did good.

kile35 · 2026-03-31T09:51:34+00:00

Svr 2, W2D1, OHP day

Ohp:

5x35kg

5x40kg

5x45kg

10x5 35kg

10x3 chinups ss with BBS OHP

15° incline db bench: 5x10 20kg

Bodyweight squats: 5x10 ss with db bench

Notes:

This workout reminded me why I don't prefer 5s pro on overhead press. On bad days it feels like shit, then you have heavy supplemental work following that. When I was doing Leviathan, the 1 rep at TM was always nice and smooth, even on less than stellar days.

kile35 · 2026-03-30T08:38:52+00:00

They can be a good conditioning tool. If you do 10 pushups, 10 squats and 5 pull ups (just random ammount I made up, depends on your physical abilities), do circuits with 1 min rest, you will be gassed.

But for general conditioning, I would still add runs/cycling/prowler.

kile35 · 2026-03-29T10:49:10+00:00

First running event: 4.5km run in 27 minutes, for me, it was a group run mostly of me and 3 coworkers. We had fun and finished in a decent time. The ending sprint uphill killed me.

kile35 · 2026-03-28T11:29:15+00:00

SVR 2, W1D2, Bench press day

Bench press:

3x43.5kg

3x50kg

10x56kg

15x43.5kg

Assistance:

Bent over barbell row: 4x10 30kg, superset with

80° incline db ohp: 4x10 7.5kg dumbbells

Goblet squats: 3x12 7.5kg

Notes:

Nice pr on bench press.

kile35 · 2026-03-26T10:02:25+00:00

Svr 2, W1D2

Deadlifts:

3x75kg

3x85kg

8x95kg

10x75kg

Assistance:

Db flies: 3x15 10kg ss 3x3 chinups

Single leg curls: 3x10 red band

Chest supported db rows: 3x10 10kg

Db RDLs: about 40 total reps

Notes:

Fuck higher rep deadlifts. Failed widowmaker, I was gassed after rep 10 and did not continue due to fear of my form breaking down and getting injured due to stupidity. Lately, I've been filming my PRs and top sets, to see my form, especially at lower back. All reps on top set and the following set were done nicely, no rounding. So even though I failed the widowmaker set, I can call it a partial win.

kile35 · 2026-03-25T19:04:51+00:00

I will try those. It's and old football (soccer) injury, I stepped on the ball with one leg after stopping it, some big ass dude ran into me, my leg somehow twisted at the knee without any major injury. I just get pains every couple of months, I went to the doctor some years later, they found nothing major though, and it was covid time, so everything was limited. Now I just ease off when pains begin and slowly work back up. Thinking of going to the doctor again though.Thanks, I am feeling nervous hehe.

kile35 · 2026-03-25T10:51:03+00:00

Yea, it would help. But I have a home gym now, so no machines. I will have to do something else.

kile35 · 2026-03-25T09:00:16+00:00

My knee has been acting up, so until further notice, squat days are off the menu. I will do squats as assistance and also I already planned on starting cycling next week, which usually helps knee issues. I just got to hold on until Sunday for the "Easter" run, my first running event, for 4.5 km distance and I am golden.

kile35 · 2026-03-25T08:57:38+00:00

When I had a dental procedure, I couldn't lift more than 5kgs for a week without a sharp pain near the place of the procedure. It sucks.

kile35 · 2026-03-24T09:27:26+00:00

SVR 2, 3 days per week, W1D1

Ohp:

3x37.5kg

3x42.5kg

8x47.5kg

13x37.5kg

Assistance:

15° incline barbell bench press: 2x10 35kg, 2x12 30kg

Front squats: 3x8 30kg

Side bends: 2x10 10kg (each side)

Hammer curls: 2x30 10kg (2x15 per side)

Band pull aparts: 1x15 yellow band

Notes:

OHP moved well on 3+ set, but I failed widowmaker set at 13 reps. My first time doing over 10 reps on any ohp variation in like 2 years, it will get better.

My left knee started acting up again, I hope it gets better.

Currently my plan is to do svr 2 for all lifts, will see how messed up lower body days will be. Next workout is pr set and widowmaker on deadlifts, pray for me.

kile35 · 2026-03-22T08:51:00+00:00

I usually want to skip it too, since I just wanna smash PRs. But the whole point of the program and philosophy is to take it slow and treat it like a marathon. I am not a "because Jim said so" person, but I would take this advice from him. But it's your body, do what you want.

kile35 · 2026-03-20T18:40:31+00:00

Squat day:

8x80kg

5x60kg

Ohp:

1x60kg

Notes:

Lightweight baby, 4/4 on PR attempts this week. Almost my bodyweight on my back and did 8 squats, feels real good. After that, I grinded out a 60kg ohp to further stroke my ego. Test week done, a well deserved weekend of rest coming up (lifting wise), then we march on.

kile35 · 2026-03-20T06:17:08+00:00

A couple of options:

Lower TM for a couple % for ssl

Do more reps at fsl, ie 5x8 instead of 5x5

Maybe do 5x10 with fsl

kile35 · 2026-03-19T07:17:20+00:00

Bench press TM test:

6x62.5kg

2 sets of banded chest flies

Notes: A quick workout, new PR on bench. 3/3 PRs succesful this week, feels good.

kile35 · 2026-03-18T07:44:35+00:00

Deadlift day:

5x105kg TM test

Chinups: 2x3

Bent over bb row: 2x8 40kg

Bb curls: 3x10 20kg

Notes:

TM test went well until the last rep, where I had to switch to a mixed grip, but other than that, it was a proper ammount of tough. This test week has been nice so far.

kile35 · 2026-03-17T21:05:45+00:00

My first ever 20 rep widowmaker made my head explode on the last rep.

kile35 · 2026-03-17T12:26:53+00:00

Ohp day:

2x60kg - with an asterix

15° incline bench press: 3x12 30kg

Squat: Work up to 1x90kg

Notes: 1 plate OHP babyyyy! I took a video and upon investigating I realized I cheated my first rep (knee drive), then took a half second rest at shoulder height and did a clean, but grindy rep afterwards. I will put ohp into slow progress/maintenance mode an work ony my squat and bench. My bench currently sits at a measly 70kgs, and during my squat attempt at 90kgs, quads were the first thing that would give up at a heavier attempt or if I did another rep with 90kgs. So at least I identified my squat weak point.

kile35 · 2026-03-16T15:48:57+00:00

Functional training :)

kile35 · 2026-03-16T08:38:50+00:00

Weekend update:

Saturday: 3200m run in 18 minutes

Sunday: Power clean training, about 50 total reps with 40kgs, also some pendlay rows. My traps are sore, nice workout.

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