training plan
Last updated: 1 month, 1 week ago
2026 goals: run a marathon, 8 perfect pull-ups, bench 185lb, improve flexibility, improve balance
Note
I've been working out consistently for 7+ years, but this is the first year I've decided to really get into sticking with a formal macro-, meso-, and micro-cycle. I'll have more to say on that later!
Current mesocycle:
Week 7/7 (deload)
Focus: Full-body strength building
| Workout A | Workout B | Workout C | Workout D |
|---|---|---|---|
| DB Bench Press | Barbell RDL | Pendlay Row | Underhand Lat Pulldown |
| DB Glute Bridge | Seated DB OH Press | Wall Sit | Cable Fly |
| Barbell Squat | Leg Raise | DB Glute Bridge | Standing Cable Leg Curl |
| DB Reverse Fly | Barbell Good Morning | DB Goblet Squat | Sumo Deadlift |
| Front Squat | DB Fly | Low-incline DB press | High Incline DB Bench Press |
| Overhand Cable Row | Lat Pulldown | Overhand Reverse Cable Fly |
Trying out a plan made with MacroFactor workouts, which I’ve been using since it was in beta. Cardio has been mixed, sometimes 4x a week sometimes 0x (except walking of course). Haven’t really decided how I feel about the app, next mesocycle I’ll probably try my own designed plan in it. Will do a whole write up after 3-4mo of using it.
In terms of strength building, this cycle has been great, I’ve seen some big gains in these lifts this cycle:
- DB bench: 45lb → 60lb
- Lat pull-down: 115lb → 160lb
- Goodmorning: 85lb → 105lb
- Cable row:
??→ 130lb not sure what my actual max historically is - Barbell squat:
??→ 265lb not sure what my actual max historically is - Goblet squat:
??→ 85lb not sure what my actual max historically is
Next mesocycle:
focus: flexibility, cardio, form
length: 8 weeks
Very excited for this, I plan to do a four 2 week cycles, encompassing yoga, Pilates, strength training, and running.
Looking ahead:
I plan to start my formal marathon training in April, so after my next mesocycle. This will give me a little over 4.5 months to train.
Training log
February 22nd, 2026
Took more days off than I planned. Back in the gym today. Decent lifts but total failure on 60lb DB bench today.
Worked on some accessory exercises (wrist curls, calf raises, pull-ups) today - excited to bring those into next mesocycle.
February 19th, 2026
Rest day before deload week.
February 18th, 2026
No PRs today. Back feels torched though.
Don’t think I’ll do paused sumo DLs again after this meso-cycle tbh
February 17th, 2026
Feel like any additional goblet squat gets dangerous (85lb). But now I want to max out the stack (100lb). No idea why those are so much harder than typical squats
Still hate Pendlay rows..
February 15th, 2026
Hit squat PR of 265lb. Not actually a PR, I think I’ve done 300lb in the past, but best in a very long while.
Very much looking forward to deload week.
Also looking forward to next cycle where I’ll focus on form.
Benching was a bit off today too, felt some weird shoulder stuff.