04.05.2022
I was supposed to do some overhead pressing today, but decided not to because of my shoulder. There's still some discomfort when I raise my arms overhead.
Instead I did:
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
123 x 1
128 x 1
132 x 1
135 kg x 1r
3 minutes rest between sets.
This was all right.
Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
75 x 4
80 x 3
84 x 2
87 x 1
90 kg x 1r
Shoulder was fine during bench, but I still decided to stop after the 90 kg single.
Patience is a virtue. Or something.
3 minutes rest.
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 x 1
170 kg x 1r
Yesterday I could feel some pain in my shoulder at 160 kg,
today 170 kg was fine, no pain.
3 minutes rest.
All in all, a pretty good day!
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03.05.2022
Well, the last couple of days my left shoulder has been screaming at me in displeasure, to the point that it was very difficult for me to get any sleep on the night before Monday. Looking back it is probably because I was doing some work on my house on Wednesday which involved forcing my body, and especially my left arm, into tight spots and uncomfortable positions. I didn't think much of it at the time, but I got some bruising on my arm as well, so that was probably it. I thought about taking a break from lifting for a couple of days, but it is much better today, so I decided to lift and see what happened.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
122.5 x 1
127.5 x 1
132.5 x 1
135 x 1
137.5 kg x 1r
124 kg x 2r x 2s
This was all right, no discomfort in my shoulder.
3 minutes rest.
Bench:
20 kg x 5 x 2
40 x 5
50 x 5
60 x 5
70 x 5
75 x 4
80 kg x 3r x 3s
Some slight discomfort at 80 kg, so I didn't go any heavier than that.
2 minutes rest.
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 kg x 1r
140 kg x 2r x 2s
140 kg was fine, 160 kg was slightly "uncomfortable".
So I backed off and did some 140 kg doubles and stopped for the day.
3 minutes rest.
All in all a pretty good session, I think.
Shoulder feels pretty good, so I'm happy.
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30.04.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
123 x 1
128 x 1
132 x 1
135 x 1
138 x 1
141 kg x 1r
127 kg x 2r x 2s
3 minutes rest between sets.
OHP:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 x 1
58 x 1
60 x 1
61 kg x 1r
50 x 1
52 x 1
54 x 1
56 x 1
58 kg x 1r
3 minutes rest.
Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
77 x 4
82 x 3
87 x 2
90 x 1
92 kg x 1r
83 kg x 1r x 5s
2 minutes rest between sets.
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27.04.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
122.5 x 1
127.5 x 1
132.5 x 1
137.5 x 1
142.5 kg x 1r
3 minutes rest.
OHP:
20 kg x 10
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
57.5 kg x 2r x 2s
2 minutes rest.
Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
77.5 x 4
82.5 x 3
87.5 x 2
90 x 1
92.5 kg x 1r
82.5 kg x 1r x 5s
2 minutes rest, 3 minutes for the top single.
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26.04.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
122.5 x 1
127.5 x 1
132.5 x 1
137.5 kg x 1r x 2s @9
122.5 kg x 1r x 5s @8 or maybe 7.5
3 minutes rest.
Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
77.5 x 4
82.5 x 3
87.5 x 2
90 x 1
92.5 x 1
95 kg x 1r @8.5
85 x 1
87.5 x 1
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r @9
3 minutes rest.
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 x 1
170 x 1
180 kg x 1r @9
3 minutes rest.
Knee raises, curls.
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24.04.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
122.5 x 1
127.5 x 1
132.5 x 1
137.5 kg x 1r
3 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
3 minutes rest.
Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
77.5 x 4
82.5 x 3
87.5 x 2
92.5 kg x 1r
2 minutes rest.
Pendlay rows, knee raises, curls.
This was a sort of light, low volume day.
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23.04.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
122.5 x 1
127.5 x 1
132.5 x 1
137.5 x 1
140 kg x 1r
3 minutes rest.
Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
77.5 x 4
82.5 x 3
87.5 x 2
90 x 1
92.5 x 1
95 kg x 1r
85 x 1
87.5 x 1
90 x 1
92.5 x 1
95 kg x 1r
3 minutes rest.
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
157.5 x 1
167.5 x 1
177.5 kg x 1r
3 minutes rest.
This felt pretty good today.
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21.04.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
122.5 x 1
127.5 x 1
132.5 x 1
137.5 x 1
142.5 x 1
145 kg x 1r
130 kg x 1r x 5s
3 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
52.5 kg x 2r x 3s
2 minutes rest.
Medium grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
77.5 x 4
82.5 x 3
87.5 x 2
90 x 1
92.5 x 1
95 kg x 1r
85 kg x 1r x 5s
2  3 minutes rest.
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20.04.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 x 1
140 kg x 1r
127.5 kg x 2r x 2s
3 minutes rest.
Bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 1
90 x 1
95 kg x 1r x 3s
2 minutes rest.
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
157.5 x 1
167.5 x 1
177.5 kg x 1r
3 minutes rest.
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19.04.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 x 1
140 kg x 1r
127.5 kg x 2r x 2s
3 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 4
55 x 2
60 kg x 1r
52.5 kg x 1r x 5s
2 minutes rest.
Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 2
90 kg x 1r x 3s
85 kg x 2r
85 kg x 4r
2 minutes rest.
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17.04.2022
Squat:
20 kg x 5 x 5
50 x 5
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 kg x 1r
3 minutes rest.
Bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 2
90 x 1
95 kg x 1r x 3s
85 kg x 2r x 2s
3 minutes rest.
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
157.5 x 1
167.5 kg x 1r x 2s
3 minutes rest.
Everything felt good today. A good day.
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14.04.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 kg x 1r
125 kg x 1r x 6s
3 minutes rest.
OHP:
20 kg x 10
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
60 kg x 1r
52.5 kg x 1r x 5s
2 minutes rest.
Medium grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 2
90 kg x 1r
82.5 kg x 2r x 3s
2 minutes rest between sets.
 Likes 1
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13.04.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 kg x 1r
125 kg x 1r x 5s
2 minutes rest,
Bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 2
90 x 1
95 kg x 1r
85 kg x 1r x 5s
77.5 kg x 3r x 2s
2 minutes rest.
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
157.5 kg x 1r x 5s
3 minutes rest between sets.
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I haven't lifted for a week, for various reasons, but now I am back at it. So today I did:
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 kg x 1r x 2s
121.5 kg 2r x 2s
3 minutes rest between sets.
Overhead press:
20 kg x 10
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
60 kg x 1r
52.5 kg x 1r x 5s
50 kg x 2r
2 minutes rest between sets.
Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 1
90 kg x 1r
81 kg x 1r x 7s
2 minutes rest between sets.
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05.04.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 kg x 1r
120 kg x 2r x 2s
3 minutes rest between sets.
This felt really heavy today.
Bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 1
90 x 1
92.5 x 1
95 kg x 1r
87.5 x 1
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
3 minutes rest.
This felt better, not as heavy.
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 x 1
180 kg x 1r
157.5 kg x 2r x 2s
3 minutes rest.
This actually felt pretty good.
Weird day.
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