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

[slowmotion]

Gotcha. I just got down to 100 kg this morning - that's the lightest I've been since I was in the Marines 40 years ago. I'm a little over 6' 3" so its easy to blow past 100 kg!

Well done getting down to 100 kg! Yeah, it's like a never ending story, isn't it. Right now I'm just happy that i haven't gained more and that I'm still at 95 kg.

[slowmotion]

15.03.2022

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 2
130 x 1
135 kg x 1r x 3s
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
57.5 kg x 2r x 4s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
75 x 4
80 x 3
85 x 2
90 kg x 2r x 2s
2 minutes rest between sets.

[slowmotion]

16.03.2022

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 2
130 x 1
135 kg x 1r x 3s
120 kg x 2r x 2s
3 minutes rest.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
75 x 4
80 x 3
85 x 2
90 x 2
95 kg x 1r x 4s
3 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
157.5 x 1
167.5 kg x 1r x 3s
3 minutes rest between sets.

[slowmotion]

17.03.2022

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.

OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 4
55 x 3
60 kg x 2r x 2s
55 kg x 2r x 3s
50 kg x 3r x 2s
2 minutes rest.

Paused close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 4
75 x 3
80 kg x 2r x 4s
All work reps paused for a 3 count.
2 minutes rest between sets.

Barbell rows ( from floor ):
50 kg x 5
70 x 5
80 x 4
90 kg x 3r x 3s
2 minutes rest.

[slowmotion]

19.03.2022

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
127.5 kg x 2r x 2s
The warm up sets felt f***ing heavy today,
but when I got to the single reps it was okay.
The back off doubles were okay too. No clue why.
2 minutes rest between sets.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 2
90 x 1
95 x 1
100 x 1
102.5 kg x 1r
92.5 kg x 2r x 2s
Bench was all right today.
All reps paused.
3 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
157.5 x 1
167.5 x 1
172.5 kg x 1r
This was all right.
3 minutes rest.

So today didn't start so good,
but once I got going it was all right.

[slowmotion]

20.03.2022

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 kg x 1r x 2s
117.5 kg x 2r x 3s
2 minutes rest between sets.
Warm ups felt good, work sets were slightly heavier than expected.

OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
60 x 1
62.5 kg x 1r
57.5 kg x 2r x 2s
2 minutes rest.
This was okay.

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 x 1
95 kg x 1r
85 kg x 2r x 2s
2 minutes rest between sets.
This was all right.
95 kg is a PR on close grip bench for me.

Pretty good day.

[slowmotion]

22.03.2022

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 2
130 x 1
135 x 1
140 kg x 1r
127.5 kg x 2r
3 minutes rest.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 2
90 x 1
95 kg x 1r x 5s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
157.5 x 1
167.5 x 1
172.5 kg x 1r
3 minutes rest between sets.

Everything felt pretty good today.

[slowmotion]

23.03.2022

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
127.5 kg x 1r x 2s
115 kg x 2r x 3s
105 kg x 3r x 2s
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
60 kg x 1r
60 kg x 2r
57.5 kg x 2r x 2s
2 minutes rest.

Close grip bench:
20 kg x 10
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 2s
2 minutes rest between sets.

[slowmotion]

24.03.2022

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
127.5 kg x 2r x 2s
3 minutes rest between sets.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 2
90 x 1
95 kg x 1r x 3s
85 kg x 2r x 2s
2 minutes rest between sets.

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
157.5 kg x 1r
167.5 kg x 1r
172.5 kg x 1r
147.5 kg x 2r x 2s
3 minutes rest between sets.

[slowmotion]

26.03.2022

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

Overhead press:
20 kg x 10
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
60 x 1
62.5 kg x 1r
57.5 kg x 2r x 3s
50 kg x 3r x 2s
The top single ended up being a classic grind that felt like it lasted for about half an eternity.
Or maybe two seconds or so.
The back off sets were fine.
2 minutes rest between sets.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 2
90 kg x 2r x 2s
85 kg x 2r x 3s
80 kg x 3r x 2s
This was all right.
2 minutes rest between sets.

Another good day.

[slowmotion]

27.03.2022

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

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 3
75 x 2
80 x 2
85 x 2
90 x 1
95 x 1
100 kg x 1r
2 minutes rest between sets.

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
157.5 x 1
167.5 x 1
177.5 kg x 1r
3 minutes rest.

[slowmotion]

29.03.2022

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

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 3
75 x 2
80 x 2
85 x 2
90 kg x 2r x 2s
2 minutes rest between sets.

[slowmotion]

30.03.2022

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

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 3
75 x 2
80 x 2
85 x 2
90 x 1
95 x 1
100 kg x 1r
87.5 kg x 2r x 3s
82.5 kg x 3r x 2s
3 minutes rest.

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
157.5 x 1
167. 5 kg x 1r x 3s
3 minutes rest.

Not the best day. Not the worst day either.

[mjwurtz]

30.03.2022

Not the best day. Not the worst day either.

As long as you get the work in!

[slowmotion]

As long as you get the work in!

Thanks! Yeah, there will always be days like that. I'll just keep going.