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

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  • 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.

    Comment


    • 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.

      Comment


      • 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.

        Comment


        • 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.

          Comment


          • 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.

            Comment


            • 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.

              Comment


              • 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.

                Comment


                • 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.

                  Comment


                  • 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.

                    Comment


                    • 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.

                      Comment


                      • 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.

                        Comment


                        • 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.

                          Comment


                          • 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.

                            Comment


                            • 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.

                              Comment


                              • 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.

                                Comment

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