29.05.2021
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
2 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 x 3s
50 kg x 2r x 5s
2 min rest.
Medium grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 kg x 2r x 7s
2 minutes rest between sets.
Not one of the best days, but not too bad either. It was okay.
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28.05.2021
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
This was all right.
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 2
90 x 1
95 kg x 1r x 3s
85 kg x 2r x 5s
This felt pretty good today.
2 minutes rest between sets.
That was all for today.
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27.05.2021
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 4s
2 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 x 3s
50 kg x 2r x 5s
2 minutes rest.
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 between set.
I felt like crap before lifting today, but now I feel pretty good.
Lifting is good for you.
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26.05.2021
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 3s
This felt pretty good.
2 minutes rest.
Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 2
90 x 1
95 kg x 1r x 3s
85 kg x 2r x 4s
This was all right.
2 minutes rest.
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 3
140 x 2
150 kg x 2r x 6s
This was all right.
2 minutes rest between sets.
So today was kind of like an almost heavy day, but not really heavy. Everything felt pretty good.
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24.05.2021
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 kg x 1r x 2s
130 kg x 2r x 2s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 kg x 2r x 6s
2 min rest.
Very relaxing as usual. I don't know what it is with the overhead press, but pressing always calms me down.
Medium grip 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
2 minutes rest.
Still feeling very relaxed after the press earlier.
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23.05.2021
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 kg x 1r
130 kg x 2r x 2s
2 minutes rest between sets.
I made sure not to overdo it on the squat today because of the rack pulls later.
Board press:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 x 3
95 x 2
100 x 2
105 x 2
110 kg x 1r x 2s
100 kg x 2r x 2s
2 minutes rest between sets.
This was a bit easier than I thought it would be.
I had only planned to go to 105 kg, but 110 kg felt pretty good so why not.
Rack pulls:
50 kg x 5
80 x 4
100 x 3
120 x 3
140 x 2
160 kg x 2r x 6s
2 minutes rest between sets.
This was okay.
So everything felt good today. A good day.
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22.05.2021
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 x 1
150 kg x 1r
130 kg x 2r x 2s
This felt pretty good today.
2 minutes rest between sets, 3 minutes rest for the two top singles.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 kg x 3r x 5s
Kinda light press today.
2 minutes rest between sets.
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 kg x 3r x 5s
This was all right.
2 minutes rest between sets.
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19.05.2021
I'm feeling much better again, so today was a more "normal" day regarding lifting.
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 2
130 x 1
135 x 1
140 kg x 1r x 6s
This felt pretty good today.
2 minutes rest.
Bench:
20 kg x 5 x 5
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 x 2
95 kg x 1r x 3s
90 kg x 2r x 2s
Not too bad.
2 minutes rest.
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 3
140 x 2
150 kg x 2r x 6s
This was all right.
2 minutes rest between sets.
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18.05.2021
I felt like crap today, so I decided on a light day, and just go to max 60% on the lifts.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 kg x 4r x 3s
OHP:
20 kg x 5 x 2
35 x 5
40 kg x 4r x 3s
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 kg x 4r x 3s
So that felt kinda weird, but I figured a light day is better than taking a nap on the couch, anyway.
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17.05.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
117.5 x 2
127.5 kg x 2r x 5s
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
90 x 2
95 kg x 1r x 3s
90 kg x 2r x 3s
2 minutes rest.
Rows:
50 kg x 5
70 kg x 5r x 4s
2 min rest.
SLRDL:
70 kg x 5
85 x 4
95 kg x 3r x 5s
2 minutes rest between sets.
No surprises today. Not the best day, but not a bad day either.
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16.05.2021
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 kg x 1r x 3s
130 kg x 2r x 2s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 kg x 2r x 5s
2 minutes rest.
Medium grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
80 x 3
85 kg x 2r x 5s
2 minutes rest between sets.
Leave a comment:

15.05.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
107.5 kg x 4r x 2s
120 kg x 3r x 2s
125 kg x 2r x 2s
130 kg x 2r x 2s
135 kg x 1r x 2s
140 kg x 1r x 2s
Not too bad, felt pretty good.
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
90 x 2
95 kg x 1r x 3s
90 kg x 2r x 3s
This was all right.
2 minutes rest.
Rack pulls:
50 kg x 5
80 x 4
100 x 3
120 x 3
140 kg x 3r x 2s
160 kg x 2r x 3s
I was starting to get tired now, for some weird reason.
But it was all right.
3 minutes rest between sets.
All in all a pretty good day.
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14.05.2021
Squat:
20 kg x 5 x 2
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 x 1
150 kg x 1r
Felt pretty good.
No back off sets today.
2 minutes rest, 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 kg x 2r x 5s
This was all right.
2 minutes rest.
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 3
80 kg x 2r x 6s
Nice and easy.
2 minutes rest.
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12.05.2021
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 kg x 1r x 3s
125 kg x 2r x 3s
2 minutes rest.
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
100 kg x 1r
95 kg x 1r
90 kg x 2r x 3s
2 minutes rest.
Rows:
50 kg x 5
70 kg x 5r x 4s
2 min rest.
Another day done.
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11.05.2021
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 kg x 1r x 3s
125 kg x 2r x 3s
The usual.
2 minutes rest.
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 1r
55 kg x 2r
60 kg x 1r
55 kg x 2r
60 kg x 1r
Easier than expected.
2 minutes rest.
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 5s
This was okay.
2 minutes rest between sets.
Felt good today.
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