14.05.2021
Squat:
20 kg x 5 x 2
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
Felt pretty good.
No back off sets today.
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 kg x 2r x 5s
This was all right.
2 minutes rest.
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 3
80 kg x 2r x 6s
Nice and easy.
2 minutes rest.
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"The path is made by walking it..." Jan's log
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12.05.2021
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
125 kg x 2r x 3s
2 minutes rest.
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
100 kg x 1r
95 kg x 1r
90 kg x 2r x 3s
2 minutes rest.
Rows:
50 kg x 5
70 kg x 5r x 4s
2 min rest.
Another day done.
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11.05.2021
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
125 kg x 2r x 3s
The usual.
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
60 kg x 1r
55 kg x 2r
60 kg x 1r
55 kg x 2r
60 kg x 1r
Easier than expected.
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 kg x 3r x 5s
This was okay.
2 minutes rest between sets.
Felt good today.
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09.05.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
107.5 kg x 4r x 2s
120 kg x 3r x 3s
2 minutes rest.
Board press:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 5
85 x 3
90 x 2
95 kg x 2r x 5s
2 minutes rest between sets.
Rack pulls:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x3
155 kg x 2r
165 kg x 1r
155 kg x 2r
165 kg x 1r
155 kg x 2r
165 kg x 1r
2 minutes rest.
Rows:
50 kg x 5
70 kg x 5r x 4s
2 min rest.
Another good day.
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08.05.2021
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
125 kg x 2r x 3s
This was all right today.
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 kg x 3r x 8s
Very relaxing.
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 8s
This was okay too.
2 minutes rest between sets.
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06.05.2021
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
107.5 kg x 4r x 2s
120 kg x 3r x 3s
2 minutes rest between sets.
Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
80 x 3
85 x 2
90 x 2
95 kg x 1r x 3s
90 kg x 3r x 3s
Huh, that was almost easy! Weird!
2 minutes rest between sets.
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 3
140 x 2
160 kg x 2r x 6s
This was all right.
3 minutes rest between sets.
Pretty good day again, everything felt good.
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05.05.2021
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
125 kg x 2r x 3s
So this was a repeat of yesterday, but it felt better today.
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
52.5 x 2
55 x 1
57.5 x 1
60 kg x 1r x 3s
50 kg x 2r x 3s
This was all right.
2 minutes rest.
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
70 x 4
75 kg x 3r x 6s
2 minutes rest between sets.
Everything felt good today.
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Originally posted by mouse View PostHahaha it's a forced exodus of Exodus...
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"The path is made by walking it..." Jan's log
Hi all, so I'll be continuing my log here I guess, since the future over at Exodus is .... uncertain?
I'm a grumpy old geezer, 63 years old, and I have been lifting since 2015 or so.
Body weight right now is about 95 kg, down from 125 kg. The plan is to get below 90 kg eventually.
So yesterday I did:
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
125 kg x 2r x 3s
2 minutes rest.
Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
80 x 3
85 x 2
90 x 2
95 kg x 1
100 kg x 1
95 kg x 1
85 kg x 2r x 3s
2 minutes rest.
Rows:
50 kg x 5
70 kg x 5r x 4s
2 min rest.Last edited by slowmotion; 06122021, 04:38 PM.Tags: None
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