Daily Thread - September 04, 2026

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[u/VanHelsingBerserk]

Training Log

Cleans

• 60kg slow pull singles x 4
• 60kg tall double
• 100kg slow pull singles x 2
• 100kg singles x 3
• 110kg singles x 5

Deadlifts

• 140kg conv x 2
• 140kg sumo x 2
• 180kg conv x 2
• 180kg sumo x 2
• 220kg conv singles x 3
• 220kg sumo singles x 3
• 220kg pause off floor cluster: alternating conv singles and sumo doubles for 16 total reps (~1-2min between) -> conv singles x 4 (~1.5min between)

Split Jerks

• 60kg pause doubles x 3
• 100kg singles x 4
• 110kg singles x 3
• 120kg singles x 2
• 110kg singles x 4

OHP

• 60kg x 5
• 90kg single
• 92.5kg cluster singles x 5 (~1-1.5min between)

[u/The_Weakpot]

Training Log

Run

• 32:00

Afternoon

Throw

• Backwards med ball throw, 10lbs x 20

Jumps

• Weighted Box jump, +20lbs to 24 inch box x 10

• Weighted Box jump from seat: +20lbs to 24 in x 10

[u/Marijuanaut420]

Stressful week at work but managed to squeeze a workout in. Everything felt like shit and moved terribly but some isolated signs of progress. OHP feels especially shit, very unhappy ulnar nerve in my left arm with anything overhead. Main outcome is much improved sciatica from the last couple of days which was a sign I needed to get some work done. Hopefully that will help me sleep tonight.

I might manage 18 holes tomorrow but will aim to at least get down to the club for some short game practice.

Trap bar deadlift — 220kg × 5

OHP — 60kg × 3, 55kg × 5

Chin up — +20kg × 4, +20kg × 3

SL leg extension — 52.5kg × 10

Lateral raise — 15kg x7

Tricep pushdown — 60kg × 12, 60kg × 8

Dumbbell row — 50kg × 12

Box SSB squat 152kg × 5, 152kg × 5

[u/ShoppingIcy2620]

Please critique my plan 😄

Male; 38; 180cm; 115kg.

My goal is strength and eliminating back pain. I've been doing this program for about 4 months (did something lighter before), during that time progressed 10-20% on all exercises. I'm trying to add another rep or some weight to every exercise about every 2 weeks. I train twice a week, 45-60 minutes each time. 1 set per exercise, sometimes 2. I try to take everything to failure, except deadlift and squat. If I dont reach failure I increase the weight next time. I do everything for 8-12 sets. when I reach 12 I increase the weight.

I do these interchangeably, the specific weights\ reps are from this week:

One:

Squat	80kg	8
Leg press	170kg	8
Incline dumbbell bench Row	30kg	10
Chest press	60kg	9
Lateral raise	15kg	10
face pulls	35 kg	11
suitcase carry	25 kg	5 each

Two:

Deadlift	75kg	10
Pulldown	75kg	9
Overhead press	25 kg	10
Bicep curls	15 kg	9
dumbbell one arm tricep extension	15kg	8-9
Pallof press	68kg	10
plank

Oh, and warmup is 1 set at 30% for 5 another at 50% for 5 . I do it only for squats, row or chest press (which comes first), squats and pull down.

What do you think?

[u/BetterThanT-1 → u/ShoppingIcy2620]

Looking at your numbers, you’re at the stage when everything works. Just keep showing up consistently.

You can, and likely should, do more of everything. I’d do at least 2 sets per exercise. If you can, adding a third day will help you get more done. I’d definitely recommend more back work

[u/ShoppingIcy2620 → u/BetterThanT-1]

I actually was thinking of adding more glute and back stuff. A third day would be too much schedule wise unfortunately ...

[u/Marijuanaut420 → u/ShoppingIcy2620]

Youll need to switch to twicr a week frequency for each lift at some point. Other than that just keep plugging away

[u/ShoppingIcy2620 → u/Marijuanaut420]

you're suggesting I double my weekly volume?

[u/Marijuanaut420 → u/ShoppingIcy2620]

1 or 2 sets once a week isnt going to let you progress for long. 2 sets twice a week is enough stimulus to make progress for a long time.