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

12.09.2021
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
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 8s
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 2r x 4s
Rows:
50 kg x 5
70 kg x 5r x 7s
Leave a comment:

11.09.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4r x 2s
105 x 3r x 2s
115 x 2r x 2s
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 x 2s
85 kg x 2r x 8s
Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 kg x 2r x 8s
Leave a comment:

09.09.2021
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 x 2
120 x 2
125 x 2
130 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 1r x 3s
50 kg x 3r x 4s
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
Pretty good day again.
Leave a comment:

08.09.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
122.5 x 2
130 x 1
137.5 kg x 1r x 3s
117.5 kg x 2r x 2s
This felt pretty good today.
2 minutes rest between sets.
Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
92.5 kg x 2
97.5 kg x 1r x 3s
82.5 kg x 4r x 2s
This was all right.
2 minutes rest between sets.
Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
160 kg x 1r x 5s
140 kg x 4r x 2s
This felt pretty good, so
I ended up doing a few more reps than I had planned.
3 minutes rest between set.
Another good day.
Leave a comment:

07.09.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
122.5 x 2
130 kg x 2r x 3s
This was all right.
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 x 3s
Not too bad.
2 minutes rest between sets.
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 4
75 kg x 3r x 7s
Nice and easy.
2 minutes rest.
Rows:
50 kg x 5
70 kg x 7r x 5s
2 minutes rest.
Everything felt good today.
Leave a comment:

02.09.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
122.5 x 2
130 x 1
137.5 kg x 1r x 3s
115 kg x 2r x 2s
Two minutes rest between sets.
Overhead press:
20 kg x 5 x 2
32.5 x 5
42.5 x 5
47.5 x 4
52.5 x 3
57.5 x 2
62.5 kg x 1r x 3s
52.5 kg x 2r x 2s
Two minutes rest.
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
Two minutes rest.
Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 7s
Two minutes rest between sets.
Everything felt pretty good today. Weird.Last edited by slowmotion; 09022021, 04:17 PM.
Leave a comment:

01.09.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
122.5 x 2
130 x 1
137.5 kg x 1r x 3s
This was all right.
I had planned a couple of back off sets as well,
but then I forgot to do them!?! Huh? Well, no harm done.
Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
92.5 x 2
97.5 kg x 1r
102.5 kg x 1r
97.5 kg x 1r
92.5 kg x 1r x 2s
I might have done the 65 kg set twice? Not sure.
At least I remembered the back off sets on the bench.
It was just two singles, though, so it wasn't much.
Deads:
50 kg x 5
80 x 4
105 x 3
125 x 2
135 x 2 ( wrong load )
145 x 1
165 kg x 1r x 3s
145 kg x 1r x 2s
So I loaded the bar wrong because of deadliftbrain.
Doesn't matter.
So clearly my brain was elsewhere today at least for parts of the lifting session.
I can't blame it on the deadliftbrain for all the lifts, tho.
Leave a comment:

31.08.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
122.5 x 2
130 x 1
137.5 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 2r x 3s
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 4
75 kg x 3r x 2s
85 kg x 2r x 4s
Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 7s
Leave a comment:

29.08.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
117.5 kg x 2r x 4s
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 kg x 4r x 2s
50 kg x 3r x 3s
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 4
75 kg x 3r x 2s
85 kg x 2r x 4s
Rows:
50 kg x 5
70 kg x 5r x 7s
Leave a comment:
Leave a comment: