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

[slowmotion]

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

[slowmotion]

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.

[slowmotion]

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

[slowmotion]

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.

[slowmotion]

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.

[slowmotion]

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.

[slowmotion]

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.

[slowmotion]

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

[slowmotion]

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.

[slowmotion]

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.

[slowmotion]

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

[slowmotion]

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.

[slowmotion]

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

[slowmotion]

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

[slowmotion]

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