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

[slowmotion]

02.04.2022

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.

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 1
95 kg x 1r
85 x 1
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
2 minutes rest.

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

Pretty good day.

[slowmotion]

03.04.2022

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
2 min rest.

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
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 1
90 kg x 1r
2 minutes rest between sets.

Short medium day today.

[slowmotion]

05.04.2022

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
120 kg x 2r x 2s
3 minutes rest between sets.
This felt really heavy today.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 1
90 x 1
92.5 x 1
95 kg x 1r
87.5 x 1
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
3 minutes rest.
This felt better, not as heavy.

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 x 1
180 kg x 1r
157.5 kg x 2r x 2s
3 minutes rest.
This actually felt pretty good.

Weird day.

[slowmotion]

I haven't lifted for a week, for various reasons, but now I am back at it. So today 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 2
125 x 1
130 x 1
135 kg x 1r x 2s
121.5 kg 2r x 2s
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 kg x 1r
52.5 kg x 1r x 5s
50 kg x 2r
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 1
90 kg x 1r
81 kg x 1r x 7s
2 minutes rest between sets.

[slowmotion]

13.04.2022

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
125 kg x 1r x 5s
2 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
85 kg x 1r x 5s
77.5 kg x 3r x 2s
2 minutes rest.

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

[slowmotion]

14.04.2022

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

OHP:
20 kg x 10
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
60 kg x 1r
52.5 kg x 1r x 5s
2 minutes rest.

Medium 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 1r
82.5 kg x 2r x 3s
2 minutes rest between sets.

[slowmotion]

17.04.2022

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
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 3s
85 kg x 2r 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 2s
3 minutes rest.

Everything felt good today. A good day.

[slowmotion]

19.04.2022

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

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 4
55 x 2
60 kg x 1r
52.5 kg x 1r x 5s
2 minutes rest.

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 1r x 3s
85 kg x 2r
85 kg x 4r
2 minutes rest.

[slowmotion]

20.04.2022

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
127.5 kg x 2r x 2s
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 1
90 x 1
95 kg x 1r x 3s
2 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 x 1
177.5 kg x 1r
3 minutes rest.

[slowmotion]

21.04.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
122.5 x 1
127.5 x 1
132.5 x 1
137.5 x 1
142.5 x 1
145 kg x 1r
130 kg x 1r x 5s
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
52.5 kg x 2r x 3s
2 minutes rest.

Medium grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
77.5 x 4
82.5 x 3
87.5 x 2
90 x 1
92.5 x 1
95 kg x 1r
85 kg x 1r x 5s
2 - 3 minutes rest.

[slowmotion]

23.04.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
122.5 x 1
127.5 x 1
132.5 x 1
137.5 x 1
140 kg x 1r
3 minutes rest.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
77.5 x 4
82.5 x 3
87.5 x 2
90 x 1
92.5 x 1
95 kg x 1r
85 x 1
87.5 x 1
90 x 1
92.5 x 1
95 kg x 1r
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 x 1
177.5 kg x 1r
3 minutes rest.

This felt pretty good today.

[slowmotion]

24.04.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
122.5 x 1
127.5 x 1
132.5 x 1
137.5 kg x 1r
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
3 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
77.5 x 4
82.5 x 3
87.5 x 2
92.5 kg x 1r
2 minutes rest.

Pendlay rows, knee raises, curls.

This was a sort of light, low volume day.

[slowmotion]

26.04.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
122.5 x 1
127.5 x 1
132.5 x 1
137.5 kg x 1r x 2s @9
122.5 kg x 1r x 5s @8 or maybe 7.5
3 minutes rest.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
77.5 x 4
82.5 x 3
87.5 x 2
90 x 1
92.5 x 1
95 kg x 1r @8.5
85 x 1
87.5 x 1
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r @9
3 minutes rest.

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 @9
3 minutes rest.

Knee raises, curls.

[slowmotion]

27.04.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
122.5 x 1
127.5 x 1
132.5 x 1
137.5 x 1
142.5 kg x 1r
3 minutes rest.

OHP:
20 kg x 10
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
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
77.5 x 4
82.5 x 3
87.5 x 2
90 x 1
92.5 kg x 1r
82.5 kg x 1r x 5s
2 minutes rest, 3 minutes for the top single.

[slowmotion]

30.04.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
123 x 1
128 x 1
132 x 1
135 x 1
138 x 1
141 kg x 1r
127 kg x 2r x 2s
3 minutes rest between sets.

OHP:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 x 1
58 x 1
60 x 1
61 kg x 1r
50 x 1
52 x 1
54 x 1
56 x 1
58 kg x 1r
3 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
77 x 4
82 x 3
87 x 2
90 x 1
92 kg x 1r
83 kg x 1r x 5s
2 minutes rest between sets.