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

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  • 28.10.2022

    Light day today.

    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 2
    130 kg x 1r x 3s
    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
    55 kg x 1r x 5s
    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.​

    Comment


    • 29.10.2022

      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 2
      130 x 1
      135 x 1
      140 x 1
      145 kg x 1r
      130 kg x 2r x 3s
      2 minutes rest.

      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.

      Deads:
      50 kg x 5
      80 x 5
      100 x 4
      120 x 3
      140 x 2
      150 kg x 1r x 10s
      2 minutes rest.​

      Comment


      • 30.10.2022

        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 2
        130 kg x 2r x 2s
        2 minutes rest.

        OHP:
        20 kg x 5 x 2
        30 x 5
        40 x 5
        45 kg x 3r x 2s
        50 kg x 2r x 7s
        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.​

        Comment


        • 01.11.2022

          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 2
          130 x 1
          135 x 1
          140 x 1
          145 x 1
          150 kg x 1r
          115 kg x 2r x 3s
          2 minutes rest.
          I should probably have stopped at 145 kg today.
          The 150 kg rep must have been close to @9.63 or something like that.

          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
          85 kg x 2r x 5s
          2 minutes rest.
          This was fine.

          Deads:
          50 kg x 5
          80 x 5
          100 x 4
          120 x 3
          140 x 2
          150 kg x 1r x 8s
          2 minutes rest.
          I had planned 10 singles, but 8 was enough today.
          It was all right, tho.

          Comment


          • 02.11.2022

            Squat:
            20 kg x 5 x 6
            50 x 5 x 2
            70 x 3 x 2
            90 x 3
            105 x 3
            115 x 2
            120 x 2
            125 x 2
            130 kg x 1r x 5s
            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 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 4
            85 x 3
            90 kg x 2r x 2s
            2 minutes rest.

            Short/light day today.
            It was all right.​

            Comment


            • 04.11.20220

              I didn't lift yesterday, didn't feel up to it.
              Back at it today, tho.

              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 2
              130 kg x 1r x 3s
              2 minutes rest.
              Yeah, this felt like crap or something similar.
              Not really heavy, just not good.

              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 x 2s
              57.5 kg x 1r x 3s
              2 minutes rest.
              This was pretty good, tho. Weird.

              Close grip bench:
              20 kg x 10
              40 x 5
              60 x 5
              70 x 5
              80 x 5
              85 x 3
              90 x 2
              95 x 1
              97.5 kg x 1r
              95 kg x 1r x 3s
              2 minutes rest.
              This was pretty good too.

              So all in all not a bad day.​

              Comment


              • 05.11.2022

                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 2
                130 x 1
                135 x 1
                140 x 1
                145 x 1
                150 kg x 1r
                140 kg x 1r x 3s
                2 minutes rest.

                Bench:
                20 kg x 5 x 5
                40 x 5
                60 x 5
                70 x 5
                80 x 4
                85 x 3
                90 x 2
                95 x 1
                97.5 x 1
                100 x 1
                102.5 x 1
                105 kg x 1r
                97.5 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
                180 kg x 1r
                160 kg x 1r x 3s
                2 minutes rest.​

                Comment


                • 06.11.2022

                  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 2
                  130 x 1
                  135 x 1
                  140 kg x 1r
                  130 kg x 1r x 2s
                  2 minutes rest.
                  This felt pretty good today.

                  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 3s
                  2 minutes rest.
                  This was all right.

                  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.​

                  Comment


                  • 08.11.2022

                    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 2
                    130 x 1
                    135 x 1
                    140 kg x 1r
                    130 kg x 1r x 3s
                    2 minutes rest.

                    Bench:
                    20 kg x 5 x 2
                    40 x 5
                    60 x 5
                    70 x 5
                    80 x 5
                    85 x 5
                    90 x 2
                    95 x 1
                    97.5 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
                    180 kg x 1r
                    2 minutes rest.

                    I felt kind of low on energy through this session,
                    so I only did what I had planned, nothing more.
                    It was all right.​

                    Comment


                    • 09.11.2022

                      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 2
                      130 x 1
                      135 x 1
                      140 kg x 1r
                      130 kg x 1r x 2s
                      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
                      57.5 kg x 1r x 2s
                      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.​

                      Comment


                      • 10.11.2022

                        Squat:
                        20 kg x 5 x 5
                        50 x 5 x 2
                        70 x 5
                        90 x 5
                        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
                        130 kg x 1r x 2s
                        2 minutes rest, 3 minutes for the top single.

                        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 x 2s
                        97.5 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 kg x 1r x 2s
                        160 kg x 1r x 3s
                        2 minutes rest.

                        I kind of felt like crap today,
                        but that didn't seem to influence the lifting too much.
                        I'll probably sleep well tonight, tho.​

                        Comment


                        • 12.11.2022

                          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 2
                          130 x 1
                          135 x 1
                          140 kg x 1r
                          132.5 kg x 1r x 3s
                          2 minutes rest.
                          This was all right today, felt good.

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

                          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 x 2
                          95 kg x 1r
                          90 kg x 1r x 4s
                          2 minutes rest.
                          This was all right.

                          Everything felt good today.​

                          Comment


                          • 13.11.2022

                            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 2
                            130 x 1
                            135 x 1
                            140 kg x 1r
                            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
                            97.5 x 1
                            100 kg x 1r
                            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
                            180 kg x 1r
                            2 minutes rest.​

                            Comment


                            • 15.11.2022

                              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 2
                              130 x 1
                              135 x 1
                              140 kg x 1r
                              130 kg x 1r
                              130 kg x 2r
                              130 kg x 1r
                              130 kg x 2r
                              2 minutes rest.
                              This was all right.
                              The weird 1 and 2 reps on the back off sets were not planned or anything,
                              it just happened that way.

                              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 5s
                              2 minutes rest.
                              This was okay, felt pretty good.

                              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 x 2
                              95 kg x 1r x 2s
                              90 kg x 2r x 2s
                              2 minutes rest.
                              This was all right.

                              Pretty good day.​

                              Comment


                              • 16.11.2022

                                Short day today.

                                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 2
                                130 x 1
                                135 x 1
                                140 kg x 1r
                                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
                                97.5 x 1
                                100 kg x 1r
                                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
                                180 kg x 1r
                                2 minutes rest.​

                                Comment

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