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

[slowmotion]

03.05.2022

Well, the last couple of days my left shoulder has been screaming at me in displeasure, to the point that it was very difficult for me to get any sleep on the night before Monday. Looking back it is probably because I was doing some work on my house on Wednesday which involved forcing my body, and especially my left arm, into tight spots and uncomfortable positions. I didn't think much of it at the time, but I got some bruising on my arm as well, so that was probably it. I thought about taking a break from lifting for a couple of days, but it is much better today, so I decided to lift and see what happened.

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
135 x 1
137.5 kg x 1r
124 kg x 2r x 2s
This was all right, no discomfort in my shoulder.
3 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
50 x 5
60 x 5
70 x 5
75 x 4
80 kg x 3r x 3s
Some slight discomfort at 80 kg, so I didn't go any heavier than that.
2 minutes rest.

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 kg x 1r
140 kg x 2r x 2s
140 kg was fine, 160 kg was slightly "uncomfortable".
So I backed off and did some 140 kg doubles and stopped for the day.
3 minutes rest.

All in all a pretty good session, I think.
Shoulder feels pretty good, so I'm happy.

[slowmotion]

04.05.2022

I was supposed to do some overhead pressing today, but decided not to because of my shoulder. There's still some discomfort when I raise my arms overhead.
Instead I did:

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 kg x 1r
3 minutes rest between sets.
This was all right.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
75 x 4
80 x 3
84 x 2
87 x 1
90 kg x 1r
Shoulder was fine during bench, but I still decided to stop after the 90 kg single.
Patience is a virtue. Or something.
3 minutes rest.

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 x 1
170 kg x 1r
Yesterday I could feel some pain in my shoulder at 160 kg,
today 170 kg was fine, no pain.
3 minutes rest.

All in all, a pretty good day!

[slowmotion]

05.05.2022

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.
This was all right.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 kg x 3r x 3s
2 minutes rest.
I was really careful here,
but there was no pain or discomfort in my shoulder.
So I'm happy about that!

Close grip bench:
20 kg x 5 x 2
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.
This was okay.

Another good day.

[slowmotion]

07.05.2022

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 x 1
143 kg x 1r
128 kg x 2r x 2s
3 - 4 minutes rest between sets.
This was okay.

Bench:
20 kg x 5 x 2
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 x 1
94 x 1
96 kg x 1r
86.5 kg x 1r x 5s
2 - 3 minutes rest between sets.
This was all right.

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
3 - 4 minutes between sets.
I thought about doing a couple of back off sets,
but decided not to.
I felt like I was done for today.

[slowmotion]

08.05.2022

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 kg x 1r
2 - 3 minutes between sets.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 kg x 3r x 4s
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
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 kg x 1r
2 - 3 minutes between sets.

Nice, easy day.

[slowmotion]

10.05.2022

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 x 1
143 kg x 1r
128.5 kg x 2r x 2s
This felt pretty good today.
2 - 3 minutes rest between sets.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 kg x 3r x 5s
This was all right.
2 minutes rest between sets.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
77.5 x 4
82.5 x 3
87.5 x 2
90 kg x 1r x 3s
81 kg x 2r x 2s
Not what I had planned, but that doesn't matter.
2 - 3 minutes rest between sets.

[slowmotion]

11.05.2022

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
125 kg x 2r x 2s
2 - 3 minutes rest between sets.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
78 x 4
84 x 3
89 x 2
92 x 1
94 x 1
96 x 1
98 kg x 1r
2 - 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
3 minutes rest.

[slowmotion]

12.05.2022

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
124 kg x 2r
126 kg x 2r
128 kg x 2r
2 - 3 minutes rest between sets.
This was all right.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 kg x 3r x 5s
2 minutes rest.
Felt pretty good.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
77.5 x 4
82.5 x 3
87.5 x 2
90 kg x 1r
85 kg x 1r x 5s
This was all right.
2 minutes rest between sets.

Pretty good day.

[slowmotion]

14.05.2022

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
110 kg x 4r x 4s
This was all right.
2 - 3 minutes rest between sets.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 4
77.5 x 3
82.5 x 2
87.5 x 1
90 x 1
92.5 x 1
95 x 1r
97.5 kg x 1r
75 kg x 4r x 4s
This was all right.
2 - 3 minutes rest between sets.

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
150 x 1
160 x 1
170 kg x 1r
140 kg x 3r x 4s
This was okay.
3 minutes rest.

[slowmotion]

15.05.2022

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 kg x 1r x 3s
2 - 3 minutes rest.

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

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

Rows:
50 kg x 5
70 kg x 5r x 3s
2 minutes rest between sets.

Nice easy day.

[slowmotion]

17.05.2022

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
110 kg x 2r x 7s
This was all right.
2 - 3 minutes rest between sets.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
77.5 x 3
82.5 x 2
87.5 x 2
90 x 1
92 x 1
94 x 1
96 x 1
98 kg x 1r
86 kg x 2r x 7s
2 - 3 minutes rest.
This felt pretty good today. Surprise.

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
150 x 1
160 kg x 1r x 3s
140 kg x 3r x 3s
3 minutes rest between sets.
I thought about doing four back off sets,
but stopped after 3.
Enough for today.

[slowmotion]

18.05.2022

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 kg x 1r
122.5 kg x 2r x 2s
2 - 3 minutes rest between sets.

OHP:
20 kg x 5 x 2
30 x 5
40 x 4
45 kg x 3r x 7s
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
79 x 4
84 x 3
89 x 2
91 x 1
93 x 1
95 kg x 1r
2 minutes rest.

[slowmotion]

19.05.2022

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 x 1
143 kg x 1r
123 x 1
128 x 1
132 x 1
135 x 1
138 kg x 1r
2 - 3 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 4
79 x 3
84 x 2
89 x 2
91 x 1
93 x 1
95 x 1
97 x 1
99 kg x 1r
89 kg x 1r x 5s
2 - 3 minutes between sets.

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

Everything felt good today.

[slowmotion]

21.05.2022

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
120 kg x 2r x 5s
2 - 3 minutes rest between sets.

OHP:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
53 x 1
55 x 1
57 x 1
59 x 1
61 kg x 1r
55 kg x 2r x 5s
2 - 3 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
79 x 4
84 x 3
89 x 2
91 x 1
93 kg x 1r
82 kg x 2r x 5s
2 minutes rest between sets.

Another good day.

[slowmotion]

22.05.2022

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 kg x 1r
123 kg x 2r x 2s
2 - 3 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
79 x 4
84 x 3
89 x 2
91 x 1
93 kg x 1r
84 kg x 2r x 2s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 3
120 x 2
140 x 2
150 x 1
160 x 1
170 kg x 1r
3 minutes rest.

Nice easy day.