Monthly update: November 2025

I’ve had a bit more time recently (no business trips) so there’s an upward trend.

1. I’m still doing benchpress 3-4 times a week. At the moment i’m doing the week with 6x6x91, 7x5x96, 8x4x101 and 10x3x106. The only difference is that on each day I added sets of 3x>110 and a single rep above 120kg. I find that this small extra bit really keeps my motivation up.
2. I do 1 heavy powerlifting training per week.
   Yesterday I started with this set:
   10x56DL
   10x32SQ
   10×76 BP
   Then i did 7 more sets, adding 2-3kg here or there so that the final set looked like this:
   10x87DL
   10x46SQ
   10x90BP
   
   I was extremely pleased with this training, although it took more than 2 hours to finish, but I was a bit afraid how I’d feel the following day but today I feel great.
   
3. Lastly, I’ve connected my stationary bike again and I try to do a few kilometers whenever I have the time + 40 crunches every morning. I badly need to lose weight so I’ll be adding to this as well.
   
   All this is taking me about 8 hours a week and I think I can push it to 10-12 with some more time management and by adding 10-15 minutes to each training.
   Summing up, I’m quite happy with my progress this month.
   
   The goal for next month is to start losing weight slowly, 2kg every month. I just weighed myself and it was 150kg exactly. 2kg per month is less 500kcal every day, so 30minutes on the bike + no food after 4p.m I guess.