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

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05.06.2021

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 kg x 1r
140 kg x 1r x 2s
120 kg x 2r x 5s
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 5s
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 between sets.

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06.06.2021

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 kg x 1r x 3s
120 kg x 2r x 5s
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 2
90 x 1
95 kg x 1r x 3s
85 kg x 2r x 5s
2 minutes rest between sets.

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 5s
2 minutes rest between sets.

This was one of those days where everything felt really heavy,
but I still got everything done without problems.

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08.06.2021

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 x 2s
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 x 5s
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 3r x 7s
2 min rest.

Something has happened to my left thumb, I haven't a clue what. Kinda painful if I move it wrong. It didn't get in the way of the lifting too much, tho, so that's good. Hopefully it will fix itself in a day or two.

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12.06.2021

Squat:
20kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
120 x 2
125 x 2
130 x 1
135kg x 1r x 3s
120kg x 2r x 3s
2 minutes rest.

Bench:
20kg x 2 x 5
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 x 2
95 x 1
100kg x 1r x 2s
85kg x 2r x 5s
2 minutes rest.

Deads:
50kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 x 1
170kg x 1r x 2s
145kg x 2r x 3s
3 minutes rest.

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13.06.2021

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 2
130 x 1
135 x 1
140 kg x 1r x 2s
120 kg x 2r x 5s
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 x 1
62 kg x 1r x 2s
50 kg x 2r x 5s
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 between sets.

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15.06.2021

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 2
130 x 1
135 x 1
140 kg x 1r x 2s
120 kg x 2r x 5s
2 minutes rest, 3 - 4 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 x 1
62.5 kg x 1r x 2s
50 kg x 2r x 5s
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 between sets.

Weird day. I managed to eat way too much at lunch, and wasn't fully "recovered" before the squat session.
So I kinda felt like crap between lifts. By the time I got to the press I was feeling more normal, so then it was okay.
Got everything done, tho, so all in all it wasn't too bad.

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16.06.2021

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 5s
2 minutes rest, 3 minutes for the top singles.
Just practicing the squat.

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 2s
85 kg x 2r x 3s
2 minutes rest.
This was all right.

SGDL:
50 kg x 5
80 x 4
95 x 3
110 kg x 3r x 7s
2 minutes rest between sets.
I haven't done these in a good while.

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17.06.2021

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 kg x 1r x 3s
120 kg x 2r x 5s
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 2r x 5s
2 minutes rest.

Medium grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 3
85 kg x 2r x 7s
2 minutes rest between sets.

Everything was okay today, but nothing special. A nothing special day.

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19.06.2021

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 kg x 1r x 2s
120 kg x 2r x 5s
2 minutes rest between sets, 3 minutes for the 140 kg singles.
This was okay today.

Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 5
85 kg x 3
Board press:
90 kg x 3
95 x 2
100 x 1
105 x 1
110 kg x 1r x 2s
Bench:
85 kg x 2r x 5s
2 minutes rest.
This was all right.

Rack pulls:
50 kg x 5
80 x 4
100 x 3
120 x 3
140 x 2
160 x 1
175 kg x 1r x 2s
150 kg x 2r x 5s
2 minutes rest, but I should probably have rested 3 minutes before the second 175 kg single.
It was okay, tho.

Pretty good day.

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20.06.2021

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 5s
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 x 1
62.5 kg x 1r x 2s
50 kg x 2r x 5s
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 7s
2 minutes rest between sets.

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22.06.2021

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 2
130 x 1
135 x 1
140 kg x 1r x 3s
120 kg x 2r x 5s
2 minutes rest between sets,
3 minutes for the top singles.

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 3s
85 kg x 2r x 5s
2 minutes rest between sets,
3 minutes for the top singles.

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 x 1
170 kg x 1r x 3s
145 kg x 2r x 5s
3 minutes rest between sets.

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23.06.2021

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 2
130 x 1
135 x 1
140 kg x 1r x 3s
120 kg x 2r x 5s
2 min rest, 3 for the top singles, as usual on the squat.
This felt pretty good today, not too heavy.

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 3s
50 kg x 2r x 5s
2 minutes rest.
I usually hold the top singles for a five count at the top position
before lowering the bar slowly.
This was very relaxing today.

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
2 minutes rest.
This was okay.

Pretty good day.

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24.06.2021

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 2
130 x 1
135 x 1
140 kg x 1r x 5s
125 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 2r x 5s

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

Another good day.

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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.

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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.