Announcement

Collapse
No announcement yet.

"The path is made by walking it..." Jan's log

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • 05.12.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 4
    105 x 3
    120 kg x 2r x 7s

    Overhead press:
    20 kg x 5 x 2
    30 x 5
    40 x 5
    45 x 4
    50 x 3
    55 x 2
    60 kg x 2r x 3s

    Close grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    70 kg x 3r x 7s

    Rows:
    50 kg x 5
    70 kg x 5r x 7s

    Comment


    • 07.12.2021

      Squat:
      20 kg x 5 x 5
      50 x 5
      70 x 5
      90 x 4
      105 x 3
      112.5 x 3
      120 kg x 2r x 5s
      2 minutes rest between sets.

      Bench:
      20 kg x 5 x 2
      40 x 5
      55 x 5
      65 x 5
      75 x 4
      85 x 3
      90 x 2
      95 kg x 1r x 3s
      85 kg x 2r x 3s
      3 minutes rest because I got lazy.

      Paused deads:
      50 kg x 5
      80 x 4
      100 x 3
      120 x 3
      135 x 3
      145 kg x 2r x 5s
      I haven't done paused deadlifts for a good while, and now I remember why.
      It's just they have no flow like regular deadlifts because you have to stop for a second or two.
      It was all right, tho.
      3 minutes rest between sets.

      Comment


      • 08.12.2021

        Squat:
        20 kg x 5 x 5
        50 x 5
        70 x 5
        90 x 4
        105 x 3
        120 kg x 2r x 7s

        Overhead press:
        20 kg x 5 x 2
        30 x 5
        40 x 5
        45 x 4
        50 x 3
        55 x 2
        60 kg x 1r x 4s
        55 kg x 2r x 5s

        Close grip bench:
        20 kg x 5 x 2
        40 x 5
        55 x 5
        65 x 5
        75 kg x 4r x 2s
        85 kg x 3r x 2s
        90 kg x 2r x 2s

        Rows:
        50 kg x 5
        70 kg x 5r x 7s

        Comment


        • I haven't lifted for a couple of days because of life getting in the way,
          but that's just the way it is sometimes.

          14.12.2021
          Squat:
          20 kg x 5 x 5
          50 x 5
          70 x 5
          90 x 4
          105 x 3
          115 x 2
          120 x 1
          125 x 1
          130 x 1
          135 kg x 1r x 5s
          This was all right, once I got going.
          2 minutes rest between sets.

          Overhead press:
          20 kg x 5 x 2
          30 x 5
          40 x 5
          45 x 4
          50 x 3
          55 x 2
          60 kg x 1r x 3s
          55 kg x 2r x 3s
          This felt a bit heavier than I expected.
          2 minutes rest.

          Close grip bench:
          20 kg x 5 x 2
          40 x 5
          55 x 5
          65 x 5
          75 x 4
          85 kg x 3r x 2s
          90 kg x 2r x 2s
          This was okay.
          2 minutes rest.

          Rows:
          50 kg x 5
          70 kg x 5r x 7s
          2 minutes rest.

          Comment


          • 15.12.2021

            Squat:
            20 kg x 5 x 5
            50 x 5
            70 x 5
            90 x 4
            105 x 3
            115 x 2
            120 x 1
            125 x 1
            130 x 1
            135 kg x 1r x 3s
            120 kg x 2r x 2s
            3 minutes rest between sets.

            Bench:
            20 kg x 5 x 2
            40 x 5
            55 x 5
            65 x 5
            75 x 4
            85 x 3
            90 x 2
            95 x 1
            100 kg x 1r x 3s
            85 kg x 2r x 3s
            3 minutes rest.

            Deads:
            50 kg x 5
            80 x 4
            100 x 3
            120 x 2
            140 kg x 2r x 8s
            3 minutes rest between sets.

            Pretty good day.

            Comment


            • 16.12.2021

              Squat:
              20 kg x 5 x 5
              50 x 5
              70 x 5
              90 x 4
              105 x 3
              115 x 2
              120 kg x 2r x 4s
              2 minutes rest.

              Overhead press:
              20 kg x 5 x 2
              30 x 5
              40 x 5
              45 x 4
              50 x 3
              55 x 2
              60 kg x 1r x 3s
              55 kg x 2r x 2s
              2 minutes rest between sets.

              Medium grip bench:
              20 kg x 5 x 2
              40 x 5
              55 x 5
              65 x 5
              75 kg x 4r x 2s
              80 kg x 3r x 3s
              2 minutes rest.

              Rows:
              50 kg x 5
              70 kg x 5r x 7s
              2 minutes rest.

              So there was nothing too heavy today.

              Comment


              • 18.12.2021

                Squat:
                20 kg x 5 x 5
                50 x 5
                70 x 4
                90 x 3
                105 x 2
                120 x 1
                125 x 1
                130 x 1
                135 x 1
                140 kg x 1r x 2s
                120 kg x 2r x 2s

                Bench:
                20 kg x 5 x 2
                40 x 5
                55 x 5
                65 x 4
                75 x 3
                85 x 2
                90 x 1
                95 x 1
                100 kg x 1r x 2s
                90 kg x 2r x 2s

                Rack pulls:
                50 kg x 5
                80 x 4
                100 x 3
                120 x 2
                140 x 2
                160 x 2
                180 kg x 2r x 3s

                Not a bad day.

                Comment


                • 23.12.2021

                  Well, I haven't lifted for a couple of days, life getting in the way again.
                  But I got to do some lifting today, so that felt good.

                  Squat:
                  20 kg x 5 x 5
                  50 x 5
                  70 x 5
                  90 x 4
                  105 x 3
                  115 x 2
                  120 x 1
                  125 x 1
                  130 x 1
                  135 x 1
                  140 kg x 1r
                  135 x 1
                  130 x 1
                  125 x 2
                  120 kg x 2r x 2s

                  Overhead press:
                  20 kg x 5 x 2
                  30 x 5
                  40 x 5
                  45 x 4
                  50 x 3
                  55 x 2
                  60 kg x 1r x 3s
                  55 kg x 2r x 2s
                  50 kg x 3r x 2s

                  Close grip bench:
                  20 kg x 5 x 2
                  40 x 5
                  55 x 5
                  65 x 5
                  75 x 4
                  85 kg x 3r x 2s
                  90 kg x 2r x 3s

                  Rows:
                  50 kg x 5
                  70 kg x 5r x 7s

                  Comment


                  • 28.12.2021

                    Squat:
                    20 kg x 5 x 5
                    50 x 5
                    70 x 5
                    90 x 4
                    105 x 3
                    115 x 2
                    120 x 1
                    125 x 1
                    130 x 1
                    135 x 1
                    140 kg x 1r
                    135 x 1
                    130 x 1
                    125 kg x 2r x 2s
                    This was all right.
                    2 minutes rest between sets, 3 minutes for the 140 kg single.


                    Overhead press:
                    20 kg x 5 x 2
                    30 x 5
                    40 x 5
                    45 x 4
                    50 x 3
                    55 x 2
                    60 kg x 2r x 2s
                    60 kg x 1r , 0r
                    55 kg x 3r x 2s
                    I had planned for 60 kg singles, but the bar was moving pretty good so I tried for doubles instead.
                    And then the bar stopped during the second rep of the third set. Crap.
                    2 minutes rest between sets.

                    Close grip bench:
                    20 kg x 5 x 2
                    40 x 5
                    55 x 5
                    65 x 5
                    75 x 4
                    85 kg x 3r x 2s
                    90 kg x 2r x 2s
                    85 kg x 3r x 2s
                    This was all right.
                    2 minutes rest between sets.

                    Rows:
                    50 kg x 5
                    70 kg x 5r x 7s
                    2 minutes rest.

                    Comment


                    • 29.12.2021

                      Squat:
                      20 kg x 5 x 5
                      50 x 5
                      70 x 5
                      90 x 4
                      105 x 3
                      115 x 2
                      120 x 1
                      125 x 1
                      130 x 1
                      135 x 1
                      140 kg x 1r
                      135 kg x 1r
                      130 kg x 1r

                      Bench:
                      20 kg x 5 x 2
                      40 x 5
                      55 x 5
                      65 x 5
                      75 x 4
                      85 x 3
                      90 x 2
                      95 x 1
                      100 kg x 1r
                      95 kg x 1r
                      90 kg x 1r x 2s

                      Deads:
                      50 kg x 5
                      80 x 4
                      100 x 3
                      120 x 2
                      140 x 2
                      160 kg x 1r x 3s

                      Pretty good day.

                      Comment


                      • 30.12.2021

                        Squat:
                        20 kg x 5 x 5
                        50 x 5
                        70 x 5
                        90 x 4
                        105 x 3
                        115 x 2
                        120 x 1
                        125 x 1
                        130 kg x 1r x 3s
                        115 kg x 2r x 2s

                        Overhead press:
                        20 kg x 5 x 2
                        30 x 5
                        40 x 5
                        45 x 4
                        50 x 3
                        55 x 2
                        60 kg x 1r x 3s
                        55 kg x 2r x 2s

                        Medium grip bench:
                        20 kg x 5 x 2
                        40 x 5
                        55 x 5
                        65 x 5
                        75 kg x 4r x 2s
                        80 kg x 3r x 3s

                        Barbell rows ( from hang ):
                        50 kg x 5
                        70 kg x 5r x 7s

                        Comment


                        • 01.01.2022

                          Squat:
                          20 kg x 5 x 5
                          50 x 5
                          70 x 5
                          90 x 4
                          105 x 3
                          115 x 2
                          120 x 1
                          125 x 1
                          130 x 1
                          135 x 1
                          140 kg x 1r
                          115 kg x 2r
                          120 kg x 2r
                          125 kg x 2r

                          Bench:
                          20 kg x 5 x 2
                          40 x 5
                          55 x 5
                          65 x 5
                          75 x 4
                          85 x 3
                          90 x 2
                          95 x 1
                          97.5 x 1
                          100 kg x 1r
                          80 kg x 2r
                          85 kg x 2r
                          90 kg x 2r

                          Rack pulls:
                          50 kg x 5
                          80 x 4
                          100 x 3
                          120 x 2
                          140 x 2
                          160 x 2
                          170 kg x 1r
                          180 kg x 1r
                          190 kg x 1r
                          150 kg x 2r
                          160 kg x 2r

                          This was another good day,
                          and the first session of the brand new year.

                          Sometimes I think about trying some other kind of programming,
                          but I guess it's just too late for me by now.
                          I've gotten used to doing it this way, and I enjoy the heavy singles and doubles.
                          So I'll just keep going with the squat and the bench five times a week, with small variations here and there just for fun.
                          Last edited by slowmotion; 01-01-2022, 08:01 PM.

                          Comment


                          • 02.01.2022

                            Squat:
                            20 kg x 5 x 5
                            50 x 5
                            70 x 5
                            90 x 4
                            105 x 3
                            115 x 2
                            120 x 1
                            125 x 1
                            130 x 1
                            135 kg x 1r x 2s
                            115 kg x 2r
                            120 kg x 2r

                            Overhead press:
                            20 kg x 5 x 2
                            30 x 5
                            40 x 5
                            45 x 4
                            50 x 3
                            55 x 2
                            60 kg x 1r x 3s
                            55 kg x 2r x 3s

                            Close grip bench:
                            20 kg x 5 x 2
                            40 x 5
                            55 x 5
                            65 x 5
                            75 x 4
                            85 x 3
                            90 kg x 2r x 2s
                            75 kg x 2r
                            80 kg x 2r
                            85 kg x 2r

                            Rows:
                            50 kg x 5
                            70 kg x 5r x 7s

                            Comment


                            • 04.01.2022

                              Squat:
                              20 kg x 5 x 5
                              50 x 5
                              70 x 5
                              90 x 4
                              105 x 3
                              115 x 2
                              120 x 1
                              125 x 1
                              130 x 1
                              135 x 1
                              140 kg x 1r

                              Overhead press:
                              20 kg x 5 x 2
                              30 x 5
                              40 x 5
                              45 x 4
                              50 x 3
                              55 x 2
                              60 kg x 1r
                              62.5 kg x 1r
                              60 kg x 1r
                              55 kg x 3r x 3s

                              Close grip bench:
                              20 kg x 5 x 2
                              40 x 5
                              55 x 5
                              65 x 5
                              75 x 4
                              85 x 3
                              90 kg x 2r x 2s
                              75 kg x 3r
                              80 kg x 3r
                              85 kg x 3r

                              Barbell rows ( from hang ):
                              50 kg x 5
                              70 kg x 5r x 7s

                              Comment


                              • 05.01.2022

                                Squat:
                                20 kg x 5 x 5
                                50 x 5
                                70 x 5
                                90 x 4
                                105 x 3
                                115 x 2
                                120 x 1
                                125 x 1
                                130 x 1
                                135 x 1
                                137.5 x 1
                                140 kg x 1r
                                105 x 2
                                110 x 2
                                115 x 2
                                120 x 2
                                125 kg x 2r

                                Bench:
                                20 kg x 5 x 2
                                40 x 5
                                55 x 5
                                65 x 5
                                75 x 4
                                85 x 3
                                90 x 2
                                95 x 1
                                97.5 x 1
                                100 kg x 1r
                                75 x 5
                                80 x 4
                                85 x 3
                                90 kg x 2r

                                Deads:
                                50 kg x 5
                                80 x 4
                                100 x 3
                                120 x 2
                                140 x 2
                                160 kg x 1r
                                170 kg x 1r
                                180 kg x 1r

                                Comment

                                Working...
                                X