Related: Training
These notes explain how the program changed. The current routine lives on the main Training page; earlier sessions should be read in the context of the plan used at the time.
Programming revisions
July 19, 2026
The defined set and repetition ranges, double-progression system, foundational calisthenics routine, and July 20-26 calibration week were introduced after the initial high-repetition endurance phase. They were not part of the system from the beginning; earlier session logs reflect the previous approach.
August 2, 2026
Programming moved from bodyweight-and-bands to external load. Trigger: the first full week (Jul 27 to Aug 2) ran seven for seven, and four movements hit the top of their ranges immediately — push-ups 3×12, glute bridges 3×15, chin-ups 3×6 strict, band rows 2×15. A program maxed out in one week has nothing left to give. Three changes: bands retired from main work and replaced by inverted rows, every leg movement now takes backpack load, and main push/pull/leg sets go from 3 to 4. Nutrition direction is unchanged. Adherence was never the problem, load was.
September 2, 2026
Inverted rows and backpack RDLs were removed from the main plan because the setup is not reliably available. Band rows and band good mornings are now permanent main-work substitutes. Keep pull-ups, chin-ups, split squats, and loaded push work where possible; use the bands for the horizontal pull and hinge slots.
September 6, 2026
Height set to 194 cm and current body weight recorded at 102.5 kg. Today was not a training day.
September 26, 2026
Bought NÜOBELL S 240 Black adjustable dumbbells (2–40 kg per hand, 2 kg steps). This removes the known ceiling of no heavy hinge and no heavy squat. Changes: in Strength A, feet-elevated push ups become dumbbell floor press, pike push ups become dumbbell overhead press, and Bulgarian split squats and single-leg glute bridges are loaded with dumbbells instead of the backpack. In Strength B, band rows become one-arm dumbbell rows and band good mornings become dumbbell Romanian deadlifts. In Strength C, reverse lunges become goblet squats. Pull-ups, chin-ups, tempo push ups, core work, band rows in Strength C, and the 3 strength + 2 light weekly structure stay the same. The backpack stays for pull-ups and chin-ups; bands and backpack lunges become the no-dumbbell and travel versions. Dumbbell load progresses by +2 kg per hand. Starting loads are estimates, so September 28 to October 4 is a dumbbell calibration week and the full routine starts Monday, October 5. Floor press assumes no bench; switch to bench press and chest-supported rows if a bench becomes available.
Original transition week
From July 20 through July 26, 2026, use a calibration and deload week:
- Perform only two sets per exercise
- Use the easiest listed variations
- Stop well before failure
- Record technique, stability, assistance, and discomfort
- Do not test maximum repetitions
Start the full routine on Monday, July 27, 2026.