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

[slowmotion]

29.06.2021

Light day.

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 kg x 3r x 3s

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 kg x 3r x 3s

Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 4
70 kg x 3r x 3s

Barbell rows:
50 kg x 5
70 kg x 5r x 3s

So this was first day of the deload week.
I have to admit I thought it felt kinda weird, like I didn't really do anything.
But that's sort of the point, I guess.

[slowmotion]

30.06.2021

Second deload day.

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
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 kg x 2r x 3s

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 kg x 2r x 3s

[slowmotion]

03.07.2021

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
115 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 2
90 x 1
95 kg x 1r x 3s
80 kg x 3r x 3s

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 3s

[slowmotion]

04.07.2021

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
120 kg x 2r x 5s

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

Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 4
75 kg x 3r x 7s

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

[slowmotion]

06.07.2021

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
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
62.5 kg x 1r
60 kg x 1r
52.5 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 minutes rest.

Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 7s
2 minutes rest between sets.

Pretty good day.

[slowmotion]

07.07.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
120 kg x 3r x 7s
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 3
90 x 2
95 x 1
100 x 1
105 kg x 1r
90 kg x 2r x 3s
2 minutes rest, 3 minutes for the top singles.

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 3s
3 minutes rest.

Another good day.

[slowmotion]

08.07.2021

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 3s

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

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

Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 7s

[slowmotion]

10.07.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 kg x 3r x 2s
120 kg x 2r x 5s

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 3s

Rack pulls:
50 kg x 5
80 x 4
100 x 4
120 x 4
140 x 4
157.5 kg x 3r x 4s

[slowmotion]

11.07.2021

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
122.5 kg x 2r x 3s

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
52.5 kg x 2r x 3s

Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 4
75 x 3
85 kg x 2r x 2s
80 x 3
70 x 5
60 x 10

Rows:
50 kg x 5
70 kg x 5r x 5s

[slowmotion]

13.07.2021

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
122.5 kg x 2r x 4s

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
52.5 kg x 2r x 5s

Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 kg x 3r x 5s

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

[slowmotion]

14.07.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
107.5 x 4
120 kg x 3r x 2s
127.5 kg x 2r x 4s
This was okay.

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 x 1
105 kg x 1r
90 kg x 2r x 3s
Not too bad.

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 kg x 1r
170 kg x 1r
160 kg x 1r
140 kg x 3r x 3s
This felt pretty good today.

Big thunderstorm going on while I was lifting,
making everything very humid.
All in all a pretty good day, tho.

[slowmotion]

15.07.2021

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
122.5 kg x 2r x 3s

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 x 1
65 kg x 1r
55 kg x 2r x 4s

Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 4
75 x 3
85 kg x 2r x 3s
90 kg x 2r x 2s
85 kg x 3r x 2s

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

[slowmotion]

17.07.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
94 x 4
107.5 x 3
120 x 2
125 x 1
135 kg x 1r x 3s
120 kg x 2r x 3s
This felt like it was very heavy today.
I didn't have any power in my legs at all.

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 x 3s
80 kg x 5r x 4s
This was all right.

Rack pulls:
50 kg x 5
90 x 4
110 x 4
130 x 4
150 kg x 3r x 2s
167.5 kg x 2r x 3s
This was all right too.

So squat felt completely off today, bench and rack pulls were okay.
Not the best day, but not the worst either.

[slowmotion]

18.07.2021

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
122.5 kg x 3r x 4s

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 x 1
65 kg x 1r
50 kg x 3r x 4s

Close grip bench:
20 kg x 5 x 5
40 x 5
55 x 5
65 x 4
75 x 3
85 kg x 2r x 3s
80 kg x 3r x 4s

[slowmotion]

20.07.2021

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
122.5 kg x 3r x 3s
This was supposed to be a light day, but I forgot.
So it ended up as a regular squat day.
It was all right.

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 4s
This felt pretty good.

Medium grip bench:
20 kg x 5 x 2
40 x 5
50 x 5
60 x 5
70 kg x 5r x 5s
Nice and easy.

Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 5s
I should probably increase the weight on these. Or do more sets.
We'll see.

I didn't feel too good when I started today,
but I feel much better now.
Lifting is good for you.