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

[slowmotion]

14.09.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
120 kg x 2r x 2s
2 minutes rest.

OHP:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 x 1
57 kg x 1r x 8s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 kg x 2r x 2s
2 minutes rest.

[slowmotion]

15.09.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
120 kg x 2r x 2s
2 minutes rest.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 x 2
95 kg x 1r x 3s
85 kg x 3r x 2s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 kg x 2r x 8s
3 minutes rest.
I forgot to put the belt on for the fifth set,
but that didn't make any difference.
Maybe I should deadlift without the belt more often.

[slowmotion]

17.09.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
130 kg x 2r
130 kg x 3r
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r x 2s
57.5 kg x 1r x 5s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 kg x 2r x 3s
2 minutes rest.

Pretty good day.

[slowmotion]

20.09.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
130 kg x 2r x 2s
2 minutes rest.
I should probably have stopped at 140 kg today. Maybe.
Nah, it was all right.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r x 2s
57.5 kg x 1r x 5s
2 minutes rest.
This was all right.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 kg x 2r x 4s
2 minutes rest between sets.
This was easier than I expected today.

[slowmotion]

21.09.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
140 kg x 1r x 3s
2 minutes rest, 3 minutes for the top single.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 x 2
95 x 1
100 kg x 1r
95 kg x 1r x 3s
2 minutes rest.

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

It seems I had way too much to eat for lunch today,
and I felt a bit bloated at the start of the session.
It wasn't too bad, tho.

[slowmotion]

22.09.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r x 3s
130 kg x 3r x 2s
2 minutes rest.
I didn't feel too good during the warm ups today, so I didn't expect much.
But when I got to the top singles they were fairly easy today.
I haven't a clue why.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r x 3s
57.5 kg x 3r x 2s
2 minutes rest.
This felt pretty good today.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x3
90 kg x 2r x 5s
2 minutes rest between sets.
This was all right.

So this turned out to be a pretty good day after all.
I'm not complaining.

[slowmotion]

24.09.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
150 kg x 1r
145 kg x 1r
140 kg x 2r x 2s
2 minutes rest between sets.
Not too bad!

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 x 2
95 x 1
100 kg x 1r
97.5 kg x 1r x 5s
2 minutes rest.
This was all right.

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

Pretty good day.

[slowmotion]

25.09.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
140 kg x 1r
2 minutes rest.

OHP:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r
57.5 kg x 1r
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 kg x 2r x 2s
2 minutes rest between sets.

Just a short day today.

[slowmotion]

27.09.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
150 kg x 1r
145 kg x 1r
135 kg x 2r x 2s
2 minutes rest.
This felt pretty good today.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 x 2
95 kg x 1r x 3s
90 kg x 1r x 5s
2 minutes rest.
Not the best bench day,
but not too bad either.

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

Not the best day, not too bad either.
Squat was good, the rest was just okay.

[slowmotion]

28.09.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
145 kg x 1r
140 kg x 1r
2 minutes rest.

OHP:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 x 1
57.5 kg x 1r
60 kg x 1r
57.5 kg x 1r
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 kg x 2r x 2s
2 minutes rest between sets.

[slowmotion]

29.09.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
145 kg x 1r
150 kg x 1r
140 kg x 1r x 2s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 x 2
95 x 1
100 kg x 1r
95 kg x 1r x 5s
2 minutes rest.

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

Everything felt good today.

[slowmotion]

01.10.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 3
55 x 1
57.5 x 1
60 kg x 1r
55 kg x 1r x 5s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 kg x 2r x 2s
2 minutes rest.

More squat:
20 kg x 5
50 x 5
70 x 5
90 kg x 5r x 3s
2 minutes rest.

[slowmotion]

04.10.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
107.5 x 3
117.5 x 2
122.5 x 2
127.5 x 1
132.5 x 1
137.5 x 1
142.5 x 1
147.5 x 1
152.5 kg x 1r
115 kg x 3r x 3s
2 minutes rest, 3 minutes for the 2 - 3 top singles.
Not too bad.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
95 x 1
97.5 x 1
100 kg x 1r
95 kg x 1r x 5s
2 minutes rest.
This was all right.

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

Pretty good day.

[slowmotion]

05.10.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 x 1
150 kg x 1r
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r x 3s
55 kg x 2r x 3s
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 kg x 2r x 2s
2 minutes rest between sets.

Another good day.

[slowmotion]

06.10.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 x 1
150 kg x 1r
135 kg x 1r x 5s
2 minutes rest.
This was heavy but not difficult.
If that makes sense.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
95 x 1
100 kg x 1r
95 kg x 1r x 5s
2 minutes rest.
My left shoulder felt kind of weird during the warm ups,
but it went away when I got some weight on the bar.
I'll keep an eye on it.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
135 kg x 2r x 7s
3 minutes rest.
During the deadlift warm ups I realized that didn't feel like deadlifting heavy today,
so instead I did some doubles at about 70% of my training max.
That was okay.

So today didn't feel like the best day, but it wasn't too bad either.