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

[slowmotion]

25.10.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
105 x 4
115 x 3
120 x 2
125 x 2
130 x 1
135 x 1
140 kg x 1r
130 kg x 2r
2 minutes rest.
This felt kind of heavy today.
And form was off.

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 2
97.5 x 1
100 kg x 1r
95 kg x 1r x 5s
2 minutes rest.
This felt pretty good today.

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 x 1
190 kg x 1r
2 minutes rest.
This was all right.
I don't remember the last time I did a 190 kg deadlift. Must have been a while.

So all in all a pretty good day.

[slowmotion]

23.10.2022

Squat:
50 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
105 x 4
115 x 3
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 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 4
85 kg x 3r x 3s
2 minutes rest.

[slowmotion]

22.10.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
105 x 4
115 x 3
120 x 2
125 x 2
130 x 1
135 x 1
140 x 1
145 x 1
150 kg x 1
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
97.5 x 1
100 kg x 1r
90 kg x 2r
2 minutes rest.

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

Everything felt good today.

[slowmotion]

21.10.2022

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 3
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 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 4
85 kg x 2r x 3s
2 minutes rest.

Barbell rows ( from floor ):
50 kg x 5
70 kg x 5r x 3s
2 minute rest.

[slowmotion]

20.10.2022

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 3
120 x 2
125 x 2
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 3
90 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 x 1
160 kg x 1r x 3s
2 minutes rest.

[slowmotion]

19.10.2022

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

Medium grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 4
85 kg x 2r x 3s
2 minutes rest.

Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 3s
2 minutes rest.

[slowmotion]

18.10.2022

So I finally got going on the deload.
The plan now is to take it easy for a week or two, and then slowly work back up.
So today I did:

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 3
120 x 2
125 x 2
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 3
90 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 kg x 1r x 3s
2 minutes rest.

Nice easy day.

[slowmotion]

16.10.2022

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

OHP:
20 kg x 5 x 2
30 x 5
40 x 4
45 kg x 3r 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 kg x 3r x 2s
90 kg x 2r x 2s
2 minutes rest.

Kind of a short/light day today.

[slowmotion]

15.10.2022

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 3
120 x 2
125 x 2
130 x 1
135 x 1
140 x 1
145 kg x 1r
137.5 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 3
90 x 2
95 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 kg x 1r x 10s
3 minutes rest.

[slowmotion]

13.10.2022

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 3
120 x 2
125 x 2
130 x 1
135 kg x 1r x 3s
120 kg x 3r x 2s
2 minutes rest.
That felt bloody heavy today.
Must be something wrong with the gravity here.

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
57.5 kg x 1r x 5s
2 minutes rest.
This was fine, no problem.

Medium grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 4
90 kg x 3r x 3s
2 minutes rest.
This felt pretty good.

Not a bad day.

[slowmotion]

12.10.2022

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 3
120 x 2
125 x 2
130 x 1
135 x 1
140 x 1
145 x 1
150 kg x 1r
130 x 1
135 x 1
140 kg x 1r
2 - 3 minutes rest.
I didn't plan for 150 kg today, it just happened.
Can't complain.

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 x 5s
2 minutes rest.
Not much to say about this.

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
3 minutes rest.
This was all right.

[slowmotion]

11.10.2022

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 3
120 x 2
125 x 1
130 x 1
135 kg x 1r x 3s
115 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 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.

Barbell rows:
50 kg x 5
70 kg x 5r x 3s
2 minutes rest.

[slowmotion]

08.10.2022

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

Medium 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
70 kg x 4r x 4s
2 minutes rest.

[slowmotion]

06.10.2022

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 1
130 x 1
135 x 1
140 x 1
145 x 1
150 kg x 1r
135 kg x 1r x 5s
2 minutes rest.
This was heavy but not difficult.
If that makes sense.

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.
My left shoulder felt kind of weird during the warm ups,
but it went away when I got some weight on the bar.
I'll keep an eye on it.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
135 kg x 2r x 7s
3 minutes rest.
During the deadlift warm ups I realized that didn't feel like deadlifting heavy today,
so instead I did some doubles at about 70% of my training max.
That was okay.

So today didn't feel like the best day, but it wasn't too bad either.

[slowmotion]

05.10.2022

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 1
130 x 1
135 x 1
140 x 1
145 x 1
150 kg x 1r
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
55 kg x 2r 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 5
85 x 3
90 kg x 2r x 2s
2 minutes rest between sets.

Another good day.