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

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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.

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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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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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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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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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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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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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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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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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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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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.

[slowmotion]

30.05.2021

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
2 minutes rest between sets.
Something mildly unpleasant happened on the inside
on my left thigh during warm ups, so I made sure not to overdo it on squats today.
It's not painful, just slightly annoying.
Should be okay again in a few days I hope.

Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
Board press:
85 x 3
90 x 2
95 x 2
100 x 1
105 kg x 1r x 3s
90 kg x 2r x 5s
2 minutes rest between sets.
This was all right, felt pretty good.

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 3
140 x 2
150 kg x 2r x 7s
2 minutes rest between sets.
This felt almost easy today.
Or at least not very heavy.

So all in all it was a pretty good day, or at least not too bad.

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01.06.2021

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
140 kg x 1r
135 kg x 1r
120 kg x 2r x 5s
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 2
95 kg x 1r
100 kg x 1r
95 kg x 1r
85 kg x 2r x 5s
2 minutes rest.

Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 5s
2 min rest.

Another good day.

[slowmotion]

02.06.2021

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 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 4
75 kg x 3r x 7s
2 minutes rest between sets.

[slowmotion]

03.06.2021

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
120 kg x 2r x 3s
2 minutes rest, 3 minutes for the top singles.
This felt pretty good today.

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 x 1
100 kg x 1r x 2s
85 kg x 2r x 5s
2 minutes rest, 3 minutes for the top singles.
Not too bad.

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 kg x 1r x 3s
140 kg x 2r x 5s
3 minutes rest between sets.
This was kinda easy today.

Pretty good day.