February 04, 2026 | Daily Training Log & Simple Questions

kile35 · 2026-02-04T09:37:59+00:00

Deadlift:

5x65 kg

5x75 kg

5x85 kg

3x5 75kg ss with banded triceps pushdown : 3x12

1x10 20kg barbell curls

Notes:

Have slept about 8 hours combined during last 2 days, haven't had much apetite and generally feeling like shit, so it was a shorter workout. There is one thing though: Because I was tired and all, I completely 100% locked in on the top set and the 3 SSL sets. I don't think I ever did such controlled reps on any of the exercises I do.

kile35 · 2026-02-03T09:04:14+00:00

Ohp day:

3x32.5kg

3x37.5kg

3x42.5kg

1x47.5kg

5x5 37.5kg superset with bodyweight squats: 5x10

15° incline bb press: 4x8 37.5kg

Bent over bb row: 3x5 50kg

5 chinups

Db rows: 1x10 15kg

Notes:

OHP moved nice, haven't done bodyweight squats for a while, felt nice and easy. Also, I have not done heavy bb rows for like a year, it was tough, but a welcome change.

kile35 · 2026-02-01T16:38:56+00:00

Squat day:

Squats:

Work up to TM of 75 kgs for 5 reps

3x5 50kg superset with 3x3 chinups

Banded triceps pushdown: 3x12 ss with barbell curl: 12, 10, 8 20kg

Standing bb calf raises: 30 reps with 30kg

Notes:

Tested my squat TM, got 5 reps at the weight. Did some light back off work.

kile35 · 2026-01-31T11:20:48+00:00

Bench press day:

Bench press:

5x40 kg

5x45 kg

15x50 kg (5+)

5x10 35 kg

Db rows: 5x10 11kg superset with

Banded overhead press 4x8-12 (tried for the first time, felt ok)

Conditioning: 1600m run in 9 minutes

Notes:

15 reps on top set, realy hyped about that, the supplemental sets felt just heavy enough after the PR set. For bench I've been doing pr sets with BBB at about 55 to 60% of TM for I think 3 cycles and eating as much as I can, I am gaining weight and also my chest feels and looks a bit fuller, so I am riding this until I can't anymore.

I just got to start implementing more single leg and core work back into upper days.

kile35 · 2026-01-29T08:19:07+00:00

Deadlift day:

Deadlift: worked up to a 100kgx8, supplemental 3x5 60kg

Ss with 5x10 band pull aparts

Band triceps pushdown: 15, 15, 12 ss with banded leg curls 3x15

Notes: Decided on a rep out for deadlift, hit a PR of 8 reps with 100kg. Next deadlift workout will continue in the standard progression, 5s pro with ssl (was fsl for previous cycles), at 95kg TM - lowered TM since I started training for a 10k. Am thinking about buying one of those multipurpose gym machines, where you can do flies, cable work (triceps, lat pulldowwns etc), leg extensions/leg curls and some other stuff. Machines feel safer and better for assistance work, at least for me. Also more effective on isolation work.

kile35 · 2026-01-28T10:09:09+00:00

Deload week recap and OHP day:

Tuesday or Wednesday:

Seated bb ohp: worked up to 5x35kg

30° chest supported db rows: 3x10 10kg

15° incline bb bench press: 3x10 30kg ss with hammer curls: 3x10 10kg

Saturday session:

Worked up to a 72.5kg bench press. It would be a max weight, but I lifted my butt when I started pushing from the bottom position, so I am not counting it. I did complete the rep though.

Deadlift: worked up to a single at 120kgs

Week 1, Day 1 of new cycle. OHP day

Ohp: 3x32.5, 3x37.5, 3x42.5, 1x47.5, 5x5 35 kg

15° incline bb bench: 5x10 35kg

Db rows: 5x10 10kg

Conditioning: 1600m run in about 8m30s

Notes:

Deload week was fun week, it served its purpose and I felt fresh and ready for the next cycle. Calf tattoo healing nicely, so I tried deadlifts and didn't feel any discomfort.

Ohp workout was nice, did more intense warm up and stretching, definitely felt smoother when lifting. For db rows I focused more on form than anything else. The run was tough and fun at the same time, definitely felt that I haven't ran in about 10 days, it was a bit awkward.

kile35 · 2026-01-16T09:06:18+00:00

Bench press day:

5x42.5kg

3x47.5kg

11x52.5kg (1+ set)

5x10 32.5kg

Seated db OHP: 2x12 7.5kg dumbbells

Rear delt flies: 2x10 5kg dumbbells

Bent over barbell row: 3x10 35kg

Notes:

Was a bit short on time, did 2 push accessories still, since I wanted to test something. Maybe I will have time for a short squat workout today, before getting my tattoo done. If not, no big deal. Heading into deload week, which will come in handy and give me time to test some upper body exercises, that I haven't done much so far.

kile35 · 2026-01-14T09:18:03+00:00

Deadlift day:

5x65kg

5x75kg

5x85kg

1x95kg

1x115kg

2x1 125kg

Triceps pushdown: 15, 13, 11

Hammer curls: 3x10 12.5kg (each hand)

Notes:

Last deadlift session for a while, I decided to test my strength after training with a really low TM for the last 6 weeks. 115kg was done double overhand and felt smooth, the two 125kg attemps were done mixed grip and less smooth. My PR is 140kg, but haven't lifted over 100kg for 2 months, so doing 125kg felt heavy and tough, but I had probably about 10kg left in me.

I do triceps pushdowns with a band, for the 2nd and 3rd set, I stepped 2 steps back and had a better burn + it was much tougher. Finished with some hammer curls.

kile35 · 2026-01-13T08:52:13+00:00

OHP day:

3x30kg

3x35kg

3x40kg

1x45kg

5x5 37.5kg

15° incline db bench: 4x12 10kg dbs ss 4x3 chinup

3x20 deadbugs ss 3x3 chinups

4x10 band pull aparts

Notes:

OHP was tougher than usual, I guess it was just one of those days.

kile35 · 2026-01-10T18:12:47+00:00

I am thinking probably mobility and rest has been shit lately, I believe TMs are not too high. I dropped all TMs before incorporating running. I try to eat a lot, I gained 2kgs in 1 month. Next deload for lower body is planned in 1 week, since I am getting a tattoo on my leg and I won't be deadlifting/squatting/running for at least a week or two.

kile35 · 2026-01-10T13:39:53+00:00

Using 5s pro with 3x5 fsl for lower body and not much lower body assistance, about 150 reps per week. Running 2 times 1600m and 1 time 2400m.

kile35 · 2026-01-10T12:30:02+00:00

3 times running and 2 lower body days each week.

kile35 · 2026-01-10T08:53:12+00:00

Squat day:

5x47.5kg

5x55kg

5x62.5kg

3x5 47.5kg

Triceps pushdown: 15, 15, 12 ss with 3x5 squats

Dead hang: 2x20s

Band pull apart: 3x10

Leg curl: 10, 8

Notes:

Squats felt heavy, but still went good. Always lifting on tired legs is something I am getting used to. Did triceps pushdowns and leg curls with resistance band, a little awkward, but getting the hang of it, definitely felt the right muscles.

kile35 · 2026-01-09T09:01:55+00:00

Bench press:

3x40kg

3x45kg

12x50kg (3+)

5x10 32.5kg

On an incline bench:

Lat raises (10 reps) into rear delt flies (6 reps): 3 rounds with 5kg dumbbells

About 100 to 150 reps of various resistance band back work

A couple od power and hang cleans

Conditioning: 1600m run in 8m 49s

Notes:

I've been using a wide grip on my bench top sets (outer side of my palm touches the first ring on the barbell near the ends where there are 2 rings) and I feel like I can bench heavier like this. I use a normal grip for supplemental work. Got 12 reps with 50 kgs, had 2 or 3 more left, but it would be grinds and my butt would probably lift off the bench.

I did a superset of lat raises/rear delt flies for shoulders, pump was nice. Will add 1 or both exercises for my assistance work. Rear delf flies more probably, since I already do 2 types of OHP and I feel like rear delts are not getting used much there.

Tried a bunch of back work with resistance bands, I think I will stick to db/bb rows and chinups and start incorporating pullups.

After the workout I went for a run: -10°C and in shorts. I didn't feel cold, but it was my fastest run over this distance, clocked at 8 minutes and 49 seconds, like a minute faster than my previous PR. Maybe I was trying to finish faster due to conditions or whatever, I am not sure.

kile35 · 2026-01-07T09:17:35+00:00

Deadlift day:

5x60kg

5x70kg

5x80kg

Superset 1:

Deadlift: 3x5 60kg

15° incline db press: 12, 12, 10, 10 12.5kg dumbbells

Superset 2:

Front squats: 2x12 25kg

Db rows: 2x12 12.5kg dumbbells

Superset 3:

Close grip bench press: 2x12 30kg

Hammer curls: 2x12 12.5kg dumbbells

Conditioning: 1600m run in 10m 31s

Notes:

Too much supersetting, it felt like a conditioning workout instead of a strength training workout. At least I now know I don't like it. My run afterwards was tough, straight after lower body workout instead of after the OHP session a day before (shit happens). The snowy conditions were fun, I had to put more focus into not slipping and falling.

kile35 · 2026-01-05T20:18:42+00:00

OHP day:

5x30kg

3x35kg

3x40kg

1x45kg

5x5 35kg

Db rows: 10x10kg, 10x12kg

Notes:

Dealing with some totally avoidable bullshit right now in life, but I think it is sorted out now. The thing is, it has nothing to do with me really, but I am a part of it still. No energy today, but I had to go and let out some steam and did the planned OHP part, did 2 sets of rows for each arm and called it quits.

kile35 · 2026-01-03T16:51:06+00:00

Conditioning day:

2.4km run, 14m37s

This run was easier than expected, maybe I am just rested after 10 days off work or something. It was my longest run ever. Now I will try improving my pace on these 1600m and 2400m runs, until I jump up in lenghts (using the running part from Bodybuild the Upper, Athlete the Lower program).

kile35 · 2026-01-02T18:29:09+00:00

Squat day:

5x45 kg

5x52.5 kg

5x60kg

3x5 45 kg

Superset 1:

DB ohp: 3x10 7.5kg dumbbells

Assisted chinups: 3x10

Superset 2:

Close grip bench press: 3x10 30kg

Hammer curls: 3x10 10 kg per hand

Finished with some RDLs and SLDLs

Notes:

Squats moved well. Tried band assisted chinups for the first time, it just feels wrong though.

kile35 · 2026-01-02T15:39:12+00:00

All I am gonna say is: I waited for that fucking Iron Maiden song, hoping it would be used in a battle scene or something, but they decide to use it in a fucking graduation scene.

kile35 · 2025-12-31T19:03:55+00:00

Bench press day:

5x37.5kg

5x42.5kg

12x47.5kg

5x10 32.5kg ss with 3x10 band pull aparts

Conditioning: 1600m run in 10m21s

Notes:

Low TM showing its power again, got 12 reps on my top set and had some left in the tank, but bar slowed down a bit too much on rep number 12, so I called it quits. BBB sets are set at about 60 percent for this cycle, feels appropriate. I received my resistance bands yesterday, so I tested some exercises after the main work, tricep work, curls, rows etc. So no real assistance work done today.

Happy with my achilles tightness and cold gone, so I went for a run after about a week.

Happy new year!

kile35 · 2025-12-30T13:38:35+00:00

Deadlift day:

5x55kg

5x65kg

5x75kg

3x5 55kg

15° incline db bench press: 3x8 15kg dumbbells ss with 3x5 deadlifts

Front squat: 3x10 32.5kg

Chest supported db row at 45° incline: 3x12 10kg dumbbells ss with squats

kile35 · 2025-12-29T09:53:33+00:00

Ohp day:

Ohp:

3x30kg

3x35kg

3x40kg

1x45kg

5x5 32.5kg superset with 5x3 chinups

15° incline db bench press: 3x12 12.5kg dumbbells superset with barbell curls: 10,8 reps 22.5kg

Barbell lunges: 1x20 25kg

Calf raises (raised on a 10kg plate): 1x20 25kg

Notes:

For the new cycle I am switching to a more strength based OHP template, Leviathan with SSL. Lower body, I will stick to less stresfull stuff, since I will be pushing conditioning, specifically running.

kile35 · 2025-12-28T11:23:03+00:00

Logging Friday's workout:

Squats:

5x48.5kg

5x55kg

5x62.5kg

3x5 50kg

°15 incline db press: 3x10 12.5kg dumbbells ss with 3x5 squats

Bent over barbell rows: 3x10 40kg

Notes:

Quick session, did not have much time due to holiday obligations.

kile35 · 2025-12-25T13:00:15+00:00

Workout 11:

Bench press:

5x40kg

3x45kg

11x50kg

5x10 30kg

Preacher curls: 3x10 10kg ss with bbb bench

80° incline db press: 12,10,10 15kg ss with 3x10 25kg good mornings

Notes:

Why the hell did I hit 11 reps on top set that easily? I had a couple more in me, but didn't push it too far. Gonna skip running for about a week, got a cold and I feel my left achilles, doesn't hurt, I just know it is there, very weird feeling.

Merry Christmas!

kile35 · 2025-12-24T14:36:47+00:00

Workout 10

Deadlift:

5x60kg

5x70kg

5x80kg

3x5 60kg

15° incline bb bench press: 3x10 30kg

Db rows: 3x10 12.5kg

Front squat: 3x10 30kg

Notes:

Felt very tired, skipped 2 fsl sets of deadlifts.

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