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  • slowmotion
    replied
    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.

    Leave a comment:


  • slowmotion
    replied
    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:


  • slowmotion
    replied
    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:


  • slowmotion
    replied
    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:


  • slowmotion
    replied
    11.07.2021

    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 kg x 1r x 2s
    52.5 kg x 2r x 3s

    Bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 4
    75 x 3
    85 kg x 2r x 2s
    80 x 3
    70 x 5
    60 x 10

    Rows:
    50 kg x 5
    70 kg x 5r x 5s

    Leave a comment:


  • slowmotion
    replied
    10.07.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 4
    107.5 kg x 3r x 2s
    120 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 x 3
    90 x 2
    95 x 1
    100 kg x 1r x 2s
    90 kg x 2r x 3s

    Rack pulls:
    50 kg x 5
    80 x 4
    100 x 4
    120 x 4
    140 x 4
    157.5 kg x 3r x 4s

    Leave a comment:


  • slowmotion
    replied
    08.07.2021

    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 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
    50 kg x 3r 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 7s

    Barbell rows ( from hang ):
    50 kg x 5
    70 kg x 5r x 7s

    Leave a comment:


  • slowmotion
    replied
    07.07.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 4
    107.5 x 3
    120 kg x 3r x 7s
    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 x 1
    100 x 1
    105 kg x 1r
    90 kg x 2r x 3s
    2 minutes rest, 3 minutes for the top singles.

    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 3s
    3 minutes rest.

    Another good day.

    Leave a comment:


  • slowmotion
    replied
    06.07.2021

    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
    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 x 2
    60 kg x 1r
    62.5 kg x 1r
    60 kg x 1r
    52.5 kg x 3r x 3s
    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.

    Barbell rows ( from hang ):
    50 kg x 5
    70 kg x 5r x 7s
    2 minutes rest between sets.

    Pretty good day.

    Leave a comment:


  • slowmotion
    replied
    04.07.2021

    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 kg x 1r
    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
    50 kg x 3r x 3s

    Close grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 4
    75 kg x 3r x 7s

    Barbell rows ( from hang ):
    50 kg x 5
    70 kg x 5r x 5s

    Leave a comment:


  • slowmotion
    replied
    03.07.2021

    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
    115 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 2
    90 x 1
    95 kg x 1r x 3s
    80 kg x 3r x 3s

    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 3s

    Leave a comment:


  • slowmotion
    replied
    30.06.2021

    Second deload day.

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 4
    107.5 x 3
    120 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 kg x 2r x 3s

    Deads:
    50 kg x 5
    80 x 4
    100 x 3
    120 x 2
    140 kg x 2r x 3s

    Leave a comment:


  • slowmotion
    replied
    29.06.2021

    Light day.

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 4
    107.5 kg x 3r x 3s

    Overhead press:
    20 kg x 5 x 2
    30 x 5
    40 x 4
    45 kg x 3r x 3s

    Close grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 4
    70 kg x 3r x 3s

    Barbell rows:
    50 kg x 5
    70 kg x 5r x 3s

    So this was first day of the deload week.
    I have to admit I thought it felt kinda weird, like I didn't really do anything.
    But that's sort of the point, I guess.

    Leave a comment:


  • slowmotion
    replied
    27.06.2021

    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 kg x 1r
    120 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
    105 kg x 1r
    100 kg x 1r
    85 kg x 3r x 3s

    Barbell rows ( from hang ):
    50 kg x 5
    70 kg x 5r x 5s

    SLRDL:
    70 kg x 5
    90 kg x 3r x 7s

    Nice day.

    Leave a comment:


  • slowmotion
    replied
    26.06.2021

    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 kg x 1r x 3s
    120 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 x 2
    60 kg x 1r x 3s
    50 kg x 3r x 3s
    2 minutes rest.

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

    So it was kind of a light-ish day today.

    I'm not sure how much lifting I will have time and energy to do next week,
    since it seems I'm going to be kinda busy at work.
    So I'm going to treat it as a deload for a week or two, and see how it goes. No big deal.

    Leave a comment:

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