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  • #61
    21.07.2021

    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
    130 kg x 2r x 3s
    This felt like it was kinda heavy today.
    And my right knee felt sort of weird.

    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
    This felt like it was heavy too.
    Something going on with the gravity here maybe?

    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 2s
    140 kg x 3r x 3s
    But deadlift felt pretty good today.

    So today everything was heavy, except for the deadlifts.
    Weird.

    Comment


    • #62
      22.07.2021

      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 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
      55 kg x 3r x 4s

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

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

      Comment


      • #63
        24.07.2021

        Squat:
        20 kg x 5 x 5
        50 x 5
        70 x 5
        90 x 4
        107.5 x 3
        122.5 x 2
        130 x 1
        137.5 kg x 1r
        117.5 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
        85 kg x 2r x 3s

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

        I had planned to just do a light day today, but as usual I changed my mind a bit during lifting.
        But even tho I didn't really manage to keep all of it as light as I had planned,
        nothing felt like it was really heavy either.

        Comment


        • #64
          25.07.2021

          Squat:
          20 kg x 5 x 5
          50 x 5
          70 x 5
          90 x 4
          107.5 x 3
          122.5 x 2
          130 x 1
          137.5 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 kg x 1r x 3s
          51 kg x 2r x 3s

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

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

          Comment


          • #65
            27.07.2021

            Squat:
            20 kg x 5 x 5
            50 x 5
            70 x 5
            90 x 4
            107.5 x 3
            122.5 kg x 2r
            130 kg x 1r
            137.5 kg x 1r
            122.5 kg x 2r
            130 x kg 1r
            137.5 kg x 1r
            That was okay, not too bad.

            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 2r
            55 kg x 2r
            60 kg x 2r
            55 kg x 2r
            60 kg x 2r
            55 kg x 2r
            That was all right, felt pretty good.

            Close grip bench:
            20 kg x 5 x 2
            40 x 5
            55 x 5
            65 x 4
            75 kg x 7r x 3s
            I had planned 7 sets of 3 reps, but did 3 sets with 7 reps instead,
            just to save some time. Not too bad.

            Barbell rows ( from hang ):
            50 kg x 5
            70 kg x 5r x 7s
            This was all right.

            Comment


            • #66
              28.07.2021

              Squat:
              20 kg x 5 x 5
              50 x 5
              70 x 5
              90 x 4
              107.5 x 3
              122.5 x 2
              130 x 1
              137.5 x 1
              145 x 1
              150 kg x 1r
              122.5 kg x 2r x 3s
              This was all right.

              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
              85 kg x 2r x 5s
              This was okay.

              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
              145 kg x 2r x 3s
              I enjoyed that.

              So this week I started on a new series of 4 week cycles.
              There will be no big changes, since I enjoy doing it this way.
              I've increased the squat training max from 150 kg to 152.5 kg,
              and the deadlift training max from 185 kg to 195 kg.
              Bench training max is staying at 105 kg for now.

              Comment


              • #67
                29.07.2021

                Squat:
                20 kg x 5 x 5
                50 x 5
                70 x 5
                90 x 4
                107.5 x 3
                122.5 x 2
                130 x 1
                137.5 kg x 1r
                117.5 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 2
                65 kg x 1r
                55 kg x 2r 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 3s

                Barbell rows:
                50 kg x 5
                70 kg x 5r x 6s

                Pretty good day.

                Comment


                • #68
                  31.07.2021

                  Squat:
                  20 kg x 5 x 5
                  50 x 5
                  70 x 5
                  90 x 4
                  107.5 x 3
                  122.5 x 2
                  130 x 1
                  137.5 x 1
                  145 kg x 1r
                  122.5 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
                  92.5 x 2
                  97.5 kg x 1r
                  102.5 kg x 1r
                  97.5 kg x 1r
                  87.5 kg x 2r x 3s

                  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
                  145 kg x 2r x 3s

                  It took me a while to get going today, so the squat felt kinda heavy.
                  The bench and the deadlift felt pretty good, though.

                  Comment


                  • #69
                    01.08.2021

                    Squat:
                    20 kg x 5 x 5
                    50 x 5
                    70 x 5
                    90 x 4
                    107.5 x 3
                    122.5 x 2
                    130 x 1
                    137.5 kg x 1
                    145 kg x 1
                    137.5 kg x 1
                    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 1
                    65 kg x 1
                    62.5 kg x 1
                    55 kg x 2r x 3s

                    Close 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 3s

                    Barbell rows ( from hang ):
                    50 kg x 5
                    70 kg x 5r x 6s

                    Comment


                    • #70
                      03.08.2021

                      Squat:
                      20 kg x 5 x 5
                      50 x 5
                      70 x 5
                      90 x 4
                      107.5 x 3
                      122.5 x 2
                      130 x 1
                      137.5 kg x 1r x 3s
                      117.5 kg x 2r x 3s
                      This felt like it was very heavy today,
                      even though it really wasn't.
                      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
                      55 kg x 2r x 3s
                      Not too bad.
                      2 minutes rest.

                      Close 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 3s
                      This was okay.
                      2 minutes rest.

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

                      Not the best day. Not the worst day either.

                      Comment


                      • #71
                        04.08.2021

                        Squat:
                        20 kg x 5 x 5
                        50 x 5
                        70 x 5
                        90 x 4
                        107.5 x 3
                        122.5 x 2
                        130 x 1
                        137.5 kg x 1
                        145 kg x 1
                        137.5 kg x 1

                        Bench:
                        20 kg x 5 x 2
                        40 x 5
                        55 x 5
                        65 x 5
                        75 x 4
                        85 x 3
                        92.5 x 2
                        97.5 kg x 1
                        102.5 kg x 1
                        97.5 kg x 1
                        87.5 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 1
                        170 kg x 1
                        180 kg x 1
                        145 kg x 3r x 3s

                        Comment


                        • #72
                          09.08.2021

                          Squat:
                          20 kg x 5 x 5
                          50 x 5
                          70 x 5
                          90 x 5
                          107.5 x 4
                          122.5 kg x 5r
                          117.5 kg x 6r
                          Should probably have done a couple more squat sets, but didn't feel like it today.

                          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
                          55 kg x 2r x 3s
                          This was ok.

                          Close grip bench:
                          20 kg x 5 x 2
                          40 x 5
                          55 x 5
                          65 x 5
                          75 kg x 3r x 7s
                          Had planned five sets, but ended up doing seven.

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

                          Comment


                          • #73
                            10.08.2021

                            Squat:
                            20 kg x 5 x 5
                            50 x 5
                            70 x 5
                            90 x 4
                            107.5 x 3
                            122.5 x 2
                            130 x 1
                            137.5 kg x 1r x 3s
                            122.5 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
                            92.5 x 2
                            97.5 kg x 1r x 3s
                            85 kg x 2r x 3s

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

                            Comment


                            • #74
                              11.08.2021

                              Squat:
                              20 kg x 5 x 5
                              50 x 5
                              70 x 5
                              90 x 4
                              107.5 x 3
                              115 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
                              55 kg x 2r 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

                              Comment


                              • #75
                                14.08.2021

                                Squat:
                                20 kg x 5 x 5
                                50 x 5
                                70 x 4
                                90 x 3
                                107.5 x 2
                                122.5 x 1
                                130 x 1
                                137.5 kg x 1r
                                142.5 kg x 1r
                                117.5 kg x 2r x 5s
                                This felt pretty good today.

                                Bench:
                                20 kg x 5 x 2
                                40 x 5
                                55 x 5
                                65 x 4
                                75 x 3
                                85 x 2
                                92.5 x 1
                                97.5 kg x 1r
                                102.5 kg x 1r
                                97.5 kg x 1r
                                85 kg x 2r x 5s
                                This was all right.

                                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 2r x 5s
                                Not too bad.

                                Pretty good day.

                                Comment

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