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

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  • 06.01.2022

    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 kg x 1r x 3s
    105 x 5
    110 x 4
    115 x 3
    120 x 2
    Nothing too heavy today.
    This felt pretty good.
    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
    40 x 5
    45 x 4
    50 x 3
    55 x 2
    This was all right.
    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 x 3
    90 kg x 2r x 2s
    70 x 5
    75 x 4
    80 x 3
    85 x 2
    This was all right.
    2 minutes rest.

    Barbell rows ( from hang ):
    50 kg x 5
    70 kg x 5r x 7s
    I felt "something weird" going on in my right forearm when doing these,
    but then I found that gripping the bar harder made the weirdness go away.
    2 minutes rest between sets.

    All in all a pretty good day.

    Comment


    • 08.01.2022

      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 x 1
      145 kg x 1r
      130 kg x 2r x 2s

      Bench:
      20 kg x 5 x 2
      40 x 5
      55 x 5
      65 x 5
      Board press:
      77.5 x 5
      82.5 x 4
      87.5 x 3
      92.5 x 2
      97.5 x 1
      100 x 1
      102.5 x 1
      105 kg x 1r
      77.5 x 5
      82.5 x 4
      87.5 x 3
      92.5 kg x 2r

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

      Comment


      • 09.01.2022

        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 kg x 1r 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 x 5
        75 x 4
        85 kg x 3r x 2s
        90 kg x 2r x 2s

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

        Today was a light day. More or less.

        Comment


        • 12.01.2022

          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
          125 kg x 2r x 2s

          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
          85 kg x 2r x 2s

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

          That was one of those days when everything feels like it is way too heavy.

          Comment


          • 13.01.2022

            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 kg x 1r x 3s
            105 x 2
            110 x 2
            115 x 2
            120 kg x 2r
            This felt pretty good today.
            2 minutes rest between sets.

            OHP:
            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
            45 x 4
            50 x 3
            52.5 x 2
            55 kg x 2r
            This was all right.
            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 x 3
            90 kg x 2r x 2r
            70 x 5
            75 x 4
            80 x 3
            85 kg x 2r
            Not too bad, felt pretty good.
            2 minutes rest between sets.

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

            Pretty good day.

            Comment


            • 15.01.2022

              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
              125 kg x 2r x 2s
              This was not so good today. Not too heavy, but it didn't feel too good.
              The 90 kg warm-up set was pretty good, the rest was crap.
              Got it done, tho.

              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
              85 kg x 2r x 2s
              The top single was much heavier than expected today.
              The rest was okay.

              Deads:
              50 kg x 5
              80 x 4
              100 x 3
              120 x 2
              140 kg x 2r x 7s
              All reps fast up, slowly down.
              This was all right.

              Not the best day ever. Not the worst day either.

              Comment


              • 16.01.2022

                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 kg x 1r x 3s
                105 x 2
                110 x 2
                115 x 2
                120 x 2
                125 kg x 2r
                2 minutes rest between sets.
                This was all right, once I got going.

                OHP:
                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
                40 x 5
                45 x 4
                50 x 3
                52.5 x 2
                55 kg x 2r
                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 x 3
                90 kg x 2r x 2s
                70 x 5
                75 x 4
                80 x 3
                85 kg x 2r
                2 minutes rest between sets.

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

                Comment


                • 18.01.2022

                  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 kg x 1r x 3s
                  105 x 2
                  110 x 2
                  115 x 2
                  120 x 2
                  125 kg x 2r
                  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 2r
                  40 x 5
                  45 x 4
                  50 x 3
                  55 x 2
                  60 kg x 2r x 2s
                  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 x 3
                  90 kg x 2r x 2s
                  70 x 5
                  75 x 4
                  80 x 3
                  85 kg x 2r
                  2 minutes rest.

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

                  Pretty good day today.

                  Comment


                  • 19.01.2022

                    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 x 3s
                    130 kg x 1r x 2s
                    3 minutes rest between sets,
                    4 minutes for the top singles.

                    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 x 3s
                    90 kg x 2r x 2s
                    2 minutes rest between sets,
                    4 minutes for the top singles.

                    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.
                    All reps fast up, slowly down.

                    Another good day.

                    Comment


                    • 20.01.2022

                      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 kg x 1r x 3s
                      108 x 2
                      112 x 2
                      116 x 2
                      120 kg x 2r
                      2 minutes rest between sets.

                      OHP:
                      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
                      40 x 3
                      42 x 3
                      44 x 3
                      46 x 3
                      48 x 3
                      50 kg x 3r
                      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 x 3
                      90 kg x 2r x 2s
                      80 kg x 3r x 3s
                      2 minutes rest between sets.

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

                      I didn't feel like I had a lot of energy when I started lifting today,
                      but I feel pretty good now.

                      Comment


                      • 22.01.2022

                        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 x 3s
                        125 kg x 1r x 6s
                        3 minutes rest between sets.

                        Bench:
                        20 kg x 5 x 2
                        40 x 5
                        60 x 5
                        70 x 5
                        75 x 4
                        80 x 3
                        82 x 2
                        90 x 1
                        95 x 1
                        97.5 x 1
                        100 kg x 1r x 3s
                        85 kg x 1r x 7s
                        3 minutes rest between sets.

                        Deads:
                        50 kg x 5
                        80 x 4
                        100 x 3
                        120 x 2
                        140 x 2
                        160 kg x 1r x 7s
                        All reps fast up, slowly down.
                        3 minutes rest between sets.


                        Pretty good day.

                        Comment


                        • 23.01.2022

                          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 kg x 1r x 3s
                          115 kg x 2r x 5s
                          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
                          50 kg x 2r x 5s
                          2 minutes rest.

                          Close grip bench:
                          20 kg x 5 x 2
                          40 x 5
                          60 x 5
                          70 x 5
                          75 x 4
                          80 x 3
                          85 x 2
                          90 kg x 2r x 2s
                          80 kg x 2r x 5s
                          2 minutes rest between sets.

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

                          I thought I'd just do a short and light day today, but ended up with a couple more back-off sets than planned.
                          Everything felt pretty good today.

                          Comment


                          • 26.01.2022

                            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 kg x 1r x 3s
                            115 kg x 2r x 5s
                            2 minutes rest between sets.

                            OHP:
                            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
                            45 kg x 3r x 5s
                            2 minutes rest.

                            Close grip bench:
                            20 kg x 5 x 2
                            40 x 5
                            60 x 5
                            70 x 5
                            75 x 4
                            80 x 3
                            85 x 2
                            90 kg x 2r x 2s
                            80 kg x 2r x 5s
                            2 minutes rest.

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

                            Comment


                            • 27.01.2022

                              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
                              142.5 kg x 1r
                              140 kg x 1r
                              127.5 kg x 2r x 2s
                              2 minutes rest between sets,
                              4 minutes for the top singles.

                              Bench:
                              20 kg x 5 x 2
                              40 x 5
                              60 x 5
                              70 x 5
                              75 x 4
                              80 x 3
                              85 x 2
                              90 x 1
                              95 x 1
                              97.5 x 1
                              100 kg x 1r x 3s
                              90 kg x 2r x 2s
                              2 minutes rest between sets,
                              4 minutes for the top singles.

                              Deads:
                              50 kg x 5
                              80 x 4
                              100 x 3
                              120 x 2
                              140 kg x 2r x 7s
                              All reps fast up, slowly down.
                              3 minutes rest between sets.

                              Comment


                              • 29.01.2022

                                Squat:
                                20 kg x 5 x 5
                                50 x 5
                                70 x 5
                                90 x 4
                                105 x 3
                                115 x 2
                                120 x 2
                                125 x 1
                                130 x 1
                                135 x 1
                                140 kg x 1r
                                120 kg x 2r x 5s
                                2 minutes rest between sets,
                                3 minutes rest before the top single.
                                I had just planned a couple of 130 kg singles for the squat today,
                                but everything felt good, so I went a bit heavier.

                                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
                                50 kg x 2r x 3s
                                2 minutes rest between sets.
                                The 60 kg doubles felt really good today,
                                better than the back-off sets.

                                Close grip bench:
                                20 kg x 5 x 2
                                40 x 5
                                60 x 5
                                70 x 5
                                75 x 4
                                80 x 3
                                85 x 2
                                90 kg x 2r x 2s
                                80 kg x 3r x 3s
                                2 minutes rest between sets.
                                This was ok.


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

                                And as usual I ended the session with curls,
                                5 sets of 10 with the empty bar EMOM,
                                just to keep my elbows happy.

                                Today was a really good day.

                                Comment

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