Forgot to log the rest of my training last week. Sorry about that.
Monday 11.24.25
Bench 142.5kg x 4, 152.5kg x 4, 142.5 x 4, 140 x 4 x 2
Chins + 45 x 8 x 4 supersetted with:
OHP 175 x 8 x 4
Triceps
30 min stairs
1 Like
Tuesday November 25, 2025
Squat 425 x 4, 500 x 4, 425 x 4 x 3
Snatch grip DL 365 x 6 x 4
Bulgarian Split Squat + 75’s x 10 x 4
Leg extensions
Back extensions
Friday November 28th, 2025
Deadlift 245kg x 4, 280kg x 4, 245 kg x 4 x 2 sets
Pendulum Squat 335 x 8 x 3
Front foot elevated split squat +100’s x 8 x 3
Leg curls
30 min row z1-2
Monday 12.1.2025
Bench 315 x 4 x 3 Deload “ish” week
Chins + 35 x 8 x 3
Press 165 x 8 x 3
LTE w/ ez bar
40 min bike
Tuesday 12.2.2025
Squat- 430 x 4 x 4
SLDL- 365 x 8 x 3
Bulgarian split squats +100 x 10 x 3
Leg extensions
30 min bike
Thursday 12.4.25
Larsen press- 285 x 4 x 4
DB Row 140 x 10,10,10,8
DB Press 65 x 15,14,12
Biceps curls (ez bar)
30 min stairs
Friday:
Deadlifts 530 x 4 x 3
Pendulum Squat 355 x 8 x 3
Front Foot Elevated Split Squat + 90’s x 8 x 3
Back extensions
45 min run/walk
2 Likes
Monday 12.8.2025
Bench press 320 x 4 x 5
Chins +45 x 8 x 4
Incline DB bench 105 x 10 x 4
3-0-0 tempo LTE’s
20 min stairs
Tuesday 12.9.2025
Squat 435 x 4 x 5 sets
SLDL 405 x 6 x 3
Belt squat, no hands 315 x 12 x 3
Leg extensions
Thursday 12.11.2025
Larsen press 290 x 6 x 4
1 arm row 145 x 10 x 3
DB OHP 80 x 12 x 3
Biceps curls (preacher)
30 min on bike + moving
Friday 12.12.2025
Deadlifts 540 x 4 x 3
Pendulum squat 365 x 8 x 3
Bulgarian Split Squat + 70’s x 12 x 3
1-leg hamstrings curls
30 min bike + more moving…
1 Like
Monday 12.15.2025
Bench 320 x 4 x 4
Weighted Chins + 45 x 8 x 4
OHP 185 x 8 x 4
triceps extensions
30 min stairs
Tuesday 12.16.2025
Squat- 440 x 4 x 4
RDL, 2-1-0 tempo 405 x 6 x 4
Bulgarian Split Squats + 65lbs x 10 x 4
Hamstring curls
20 min rower
Thursday 12.19.2025
Larsen press- 295 x 4 x 4
DB row 145 x 10 x 4
Machine incline chest press
Preacher curls
5 min z3 intervals , 2 min rest x 4 on ski erg
Friday 12.19.25
Deadlift 550 x 4 x 4
Pendulum squat 385 x 6 x 3, 365 x 6
Front Foot Elevated Split squats 100 x 8 x 3
Calf Raises
20 min stairs
Monday 12.22.2025
Bench 335 x 4 x 4. Not bad on ~ 5 hours sleep. Why? Oh, for no reason at all 
Chins 47,5 x 8 x 4
Seated OHP (DBs) 90 x 8 x 3, 85 x 8
Triceps press downs
40 min bike z1/2
Tuesday 12.23.25
Squat- 505 x 4 x 4
RDL 495 x 6 x 4
Bulgarian’s - 75 x 8 x 3
Leg extensions
30 min stairs
Friday 12.16.2025
Deadlifts 260kg x 4 x 4
Larsen Bench 140kg x 4 x 5 sets
1 arm DB row 145 x 10,9,7,7
Belt squat - 415 x 8 x 3
Curls
Kind of a hodge podge of lifts from Days 3 and 4.
Monday 12.29.25
Bench 330 x 4 x 5 sets
Chin ups, 45 x 8, 50 x 8 x 3, 45 x 8
Incline DB bench 120 x 8 x 3, x 6
Triceps pressdowns
30 min z1-2 bike
How are you determining weight & reps for each exercise? Double progression?
Tuesday 12.30.25
Squat 510 x 4 x 4
RDL - 455 x 6 x 3, 405 x 6
Belt squats (deep), paused 315 x 10, 10, 8,7
Leg curls
30 min bike z1 (don’t think I touched z2 this time around)
How are you determining weight & reps for each exercise? Double progression?
For the main lifts, I want my first set to feel like RPE 6, and then I do 3-5 more sets there depending on the lift. I usually judge the loading by the previous weeks to put me in the ballpark, then use the warm-ups to fine tune things.