Announcement

Collapse
No announcement yet.

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

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

  • slowmotion
    replied
    05.10.2021

    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
    This felt like absolute crap today.

    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
    But this was all right.

    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 4s
    This felt pretty good.

    Barbell rows:
    50 kg x 5
    70 kg x 5r x 7s

    So I'm not sure what happened with the squat today.
    The rest was all right, tho.

    Leave a comment:


  • slowmotion
    replied
    03.10.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 4
    107.5 x 3
    122.5 kg x 3r x 3s

    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 3s

    SLRDL:
    50 kg x 5
    80 x 4
    95 x 3
    105 kg x 3r x 3s

    Leave a comment:


  • slowmotion
    replied
    02.10.2021

    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
    140 kg x 1r
    135 kg x 1r
    115 kg x 2r x 3s
    This felt very heavy today,
    but none of the reps were slow.
    Just one of those days, I guess.

    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 heavy as well,
    but it was not difficult.

    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 4s
    This was all right.

    Barbell rows ( from hang ):
    50 kg x 5
    70 kg x 5r x 7s
    This was easy.

    So not one of the best days, but not too bad either.

    Leave a comment:


  • slowmotion
    replied
    30.09.2021

    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
    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
    100 kg x 1r
    105 kg x 1r
    100 kg x 1r
    80 kg x 2r
    85 kg x 2r
    90 kg x 2r

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

    Leave a comment:


  • slowmotion
    replied
    28.09.2021

    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
    120 kg x 2r x 2s
    2 minutes rest between sets, 3 minutes for the two top singles.
    Warm ups felt really good today, the rest was as expected.

    Overhead press:
    20 kg x 5 x2
    30 x 5
    40 x 5
    45 x 4
    50 kg x 3
    55 kg x 2
    60 kg x 1
    50 kg x 3
    55 kg x 2
    60 kg x 1
    50 kg x 3
    55 kg x 2
    60 kg x 1
    2 minutes rest between sets.
    This slightly weird setup was just for variation, I decided to try it and see how it felt.
    It wasn't too bad, but the last 60 kg single felt kinda heavy.

    Close grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 4
    75 kg x 3r x 7s
    2 minutes rest between sets.
    This was all right.

    Barbell rows ( from hang ):
    50 kg x 5
    70 kg x 5r x 7s
    2 minutes rest between sets.

    Leave a comment:


  • slowmotion
    replied
    26.09.2021

    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
    115 kg x 2r
    120 kg x 2r
    125 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 2r x 3s

    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 2s

    That was all I did today.

    Leave a comment:


  • slowmotion
    replied
    25.09.2021

    I decided to end the deload week a couple of days early. It seems deload weeks is not really my thing.

    So instead I did:

    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

    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
    102.5 kg x 1r
    100 kg x 1r
    87.5 kg x 2r x 3r

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

    So this turned out to be a pretty good day after all.

    Leave a comment:


  • slowmotion
    replied
    23.09.2021

    Deload week, day 3.

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 kg x 4r x 3s

    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

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

    Rows:
    50 kg x 5
    70 kg x 5r x 4s

    Leave a comment:


  • slowmotion
    replied
    22.09.2021

    Deload week, day 2.

    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

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

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

    Leave a comment:


  • slowmotion
    replied
    21.09.2021

    Deload week.

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 kg x 4r x 3s

    Overhead press:
    20 kg x 5 x 2
    30 x 5
    40 kg x 4r x 3s

    Close grip bench:
    20 kg x 5 x 2
    40 x 5
    50 x 5
    60 kg x 4r x 3s

    Rows:
    50 kg x 5
    70 kg x 5r x 3s

    This felt kinda weird.

    Leave a comment:


  • slowmotion
    replied
    19.09.2021

    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
    115 kg x 2r
    120 kg x 2r
    125 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 2r x 3s
    50 kg x 3r x 3s

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

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

    Leave a comment:


  • slowmotion
    replied
    18.09.2021

    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
    115 kg x 2r
    120 kg x 2r
    125 kg x 2r
    This was all right.

    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
    80 kg x 2r
    85 kg x 2r
    90 kg x 2r
    This didn't feel heavy today.

    Sumo deads:
    50 kg x 5
    70 x 5
    90 x 4
    110 kg x 3r x 3s
    This was interesting.
    I have no experience with sumo deads,
    just felt like trying it and see.
    So I decided to take it very easy.
    Maybe I'll alternate sumo with conventional for a while?
    Or maybe I'll just stick to conventional. Time will show.

    Leave a comment:


  • slowmotion
    replied
    16.09.2021

    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
    115 kg x 2r
    120 kg x 2r
    125 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 2r x 3s
    55 kg x 2r x 3s

    Medium grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    75 x 4
    80 kg x 3r x 7s

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

    Leave a comment:


  • slowmotion
    replied
    15.09.2021

    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
    115 kg x 2r
    120 kg x 2r
    125 kg x 2r
    130 kg x 2r
    This was all right.

    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 2s
    85 kg x 3r x 4s
    Felt good.

    Rack pulls:
    50 kg x 5
    80 x 4
    100 x 4
    120 x 4
    140 x 4
    160 kg x 3r x 2s
    180 kg x 2r x 3s
    I haven't done rack pulls in a while,
    but this was all right.

    Leave a comment:


  • slowmotion
    replied
    14.09.2021

    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
    115 kg x 2r
    120 kg x 2r
    125 kg x 2r
    This felt pretty good today.
    2 minutes rest between sets,
    3 minutes for the top singles.

    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
    55 kg x 2r x 3s
    2 minutes rest between sets.
    This was much easier than expected.

    Close grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    75 kg x 3r x 7s
    2 minutes rest.
    Nice and easy.

    Barbell rows ( from hang ):
    50 kg x 5
    70 kg x 5r x 7s
    2 minutes rest.
    I've thought about increasing the weight on the bar for these,
    but I think I'll just leave it at 70 kg for now, since I only do them to help keep my shoulders healthy.

    And as usual I finish every session with curls, 5 sets of eight with the empty bar.
    I don't feel the need to go any heavier with those either, but they really help with keeping my elbows happy.

    Leave a comment:

Working...
X