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

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  • 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.​

    Comment


    • 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.​

      Comment


      • 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.​

        Comment


        • 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.​

          Comment


          • 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.​
            Last edited by slowmotion; 09-21-2022, 06:07 PM.

            Comment


            • 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.

              Comment


              • 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.​

                Comment


                • 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.​

                  Comment


                  • 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.

                    Comment


                    • 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.​

                      Comment


                      • 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.​

                        Comment


                        • 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.​

                          Comment


                          • 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.

                            Comment


                            • 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.​

                              Comment


                              • 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.​

                                Comment

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