01.08.2021
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 1
145 kg x 1
137.5 kg x 1
122.5 kg x 2r 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 x 1
62.5 kg x 1
65 kg x 1
62.5 kg x 1
55 kg x 2r x 3s
Close 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 3s
Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 6s
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"The path is made by walking it..." Jan's log
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31.07.2021
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 x 1
145 kg x 1r
122.5 kg x 2r x 3s
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
87.5 kg x 2r x 3s
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
145 kg x 2r x 3s
It took me a while to get going today, so the squat felt kinda heavy.
The bench and the deadlift felt pretty good, though.
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29.07.2021
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
117.5 kg x 2r 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 x 2
65 kg x 1r
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 3s
Barbell rows:
50 kg x 5
70 kg x 5r x 6s
Pretty good day.
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28.07.2021
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 x 1
145 x 1
150 kg x 1r
122.5 kg x 2r x 3s
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
85 kg x 2r x 5s
This was okay.
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
145 kg x 2r x 3s
I enjoyed that.
So this week I started on a new series of 4 week cycles.
There will be no big changes, since I enjoy doing it this way.
I've increased the squat training max from 150 kg to 152.5 kg,
and the deadlift training max from 185 kg to 195 kg.
Bench training max is staying at 105 kg for now.
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27.07.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
122.5 kg x 2r
130 kg x 1r
137.5 kg x 1r
122.5 kg x 2r
130 x kg 1r
137.5 kg x 1r
That was okay, not too bad.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 kg x 2r
60 kg x 2r
55 kg x 2r
60 kg x 2r
55 kg x 2r
60 kg x 2r
55 kg x 2r
That was all right, felt pretty good.
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 4
75 kg x 7r x 3s
I had planned 7 sets of 3 reps, but did 3 sets with 7 reps instead,
just to save some time. Not too bad.
Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 7s
This was all right.
Leave a comment:

25.07.2021
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 x 1
145 kg x 1r
122.5 kg x 2r 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 1r x 3s
51 kg x 2r x 3s
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 4
75 x 3
85 kg x 2r x 5s
Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 7s
Leave a comment:

24.07.2021
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
117.5 kg x 2r x 3s
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
85 kg x 2r x 3s
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 x 1
170 kg x 1r
145 kg x 2r x 3s
I had planned to just do a light day today, but as usual I changed my mind a bit during lifting.
But even tho I didn't really manage to keep all of it as light as I had planned,
nothing felt like it was really heavy either.
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22.07.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
120 x 2
125 x 1
130 x 1
135 kg x 1r x 3s
120 kg x 2r x 5s
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
55 kg x 3r x 4s
Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 kg x 2r x 3s
85 kg x 3r x 4s
Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 5s
Leave a comment:

21.07.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
130 kg x 2r x 3s
This felt like it was kinda heavy today.
And my right knee felt sort of weird.
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 x 1
105 kg x 1r
90 kg x 2r x 3s
This felt like it was heavy too.
Something going on with the gravity here maybe?
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 x 1
170 kg x 1r x 2s
140 kg x 3r x 3s
But deadlift felt pretty good today.
So today everything was heavy, except for the deadlifts.
Weird.
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20.07.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
122.5 kg x 3r x 3s
This was supposed to be a light day, but I forgot.
So it ended up as a regular squat day.
It was all right.
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 5s
50 kg x 3r x 4s
This felt pretty good.
Medium grip bench:
20 kg x 5 x 2
40 x 5
50 x 5
60 x 5
70 kg x 5r x 5s
Nice and easy.
Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 5s
I should probably increase the weight on these. Or do more sets.
We'll see.
I didn't feel too good when I started today,
but I feel much better now.
Lifting is good for you.
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18.07.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
122.5 kg x 3r x 4s
Overhead press:
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 x 1
65 kg x 1r
50 kg x 3r x 4s
Close grip bench:
20 kg x 5 x 5
40 x 5
55 x 5
65 x 4
75 x 3
85 kg x 2r x 3s
80 kg x 3r x 4s
Leave a comment:

17.07.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
94 x 4
107.5 x 3
120 x 2
125 x 1
135 kg x 1r x 3s
120 kg x 2r x 3s
This felt like it was very heavy today.
I didn't have any power in my legs at all.
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 kg x 1r x 3s
80 kg x 5r x 4s
This was all right.
Rack pulls:
50 kg x 5
90 x 4
110 x 4
130 x 4
150 kg x 3r x 2s
167.5 kg x 2r x 3s
This was all right too.
So squat felt completely off today, bench and rack pulls were okay.
Not the best day, but not the worst either.
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15.07.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
122.5 kg x 2r 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 x 1
62.5 x 1
65 kg x 1r
55 kg x 2r x 4s
Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 4
75 x 3
85 kg x 2r x 3s
90 kg x 2r x 2s
85 kg x 3r x 2s
Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 5s
Leave a comment:

14.07.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
107.5 x 4
120 kg x 3r x 2s
127.5 kg x 2r x 4s
This was okay.
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 x 1
105 kg x 1r
90 kg x 2r x 3s
Not too bad.
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 kg x 1r
170 kg x 1r
160 kg x 1r
140 kg x 3r x 3s
This felt pretty good today.
Big thunderstorm going on while I was lifting,
making everything very humid.
All in all a pretty good day, tho.
Leave a comment:

13.07.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
122.5 kg x 2r x 4s
Overhead press:
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 x 2s
52.5 kg x 2r x 5s
Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 kg x 3r x 5s
Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 5s
Leave a comment:
Leave a comment: