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

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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.
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