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

[slowmotion]

10.09.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
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 x 1
145 kg x 1r
120 kg x 3r x 2s
2 minutes rest.
This was all right.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 x 2
95 x 1
100 x 1
105 kg x 1r
80 kg x 5r x 2s
2 minutes rest.
100 kg felt pretty good, so I tried 105 kg as well, not too bad.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 x 1
170 kg x 1r
140 kg x 3r x 2s
3 minutes rest.
This was all right.

[slowmotion]

08.09.2022

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

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 3
50 x 2
53 x 1
55 x 1
57 x 1
59 kg x 1r
50 kg x 3r x 2s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 kg x 2r x 3s
2 minutes rest between sets.

SLRDL:
50 kg x 5
70 x 5
90 kg x 5r x 3s
2 minutes rest.

Not the best day, but it wasn't too bad either.

[slowmotion]

07.09.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
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 x 1
145 kg x 1r
120 kg x 2r x 2s
2 minutes rest.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 x 2
94 x 1
96 x 1
98 x 1
100 kg x 1r
2 minutes rest.

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
3 minutes rest.

[slowmotion]

06.09.2022

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

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
46 kg x 5r x 5s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 kg x 2r x 3s
2 minutes rest.

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

I didn't feel like I had a lot of energy today,
but after the squat warm up sets it was all right.
All in all it was a pretty good day.

[slowmotion]

04.09.2022

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
138 kg x 1r
120 kg x 2r x 2s
2 minutes rest.

OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 3
50 x 2
53 x 1
55 x 1
57 x 1
59 kg x 1r
50 kg x 2r x 2s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 kg x 2r x 3s
2 minutes rest.

SLRDL:
50 kg x 5
70 x 5
90 kg x 5r x 3s
2 minutes rest.

[slowmotion]

01.09.2022

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
138 x 1
140 kg x 1r
120 kg x 2r x 5s
2 minutes rest.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 x 2
94 x 1
96 x 1
98 kg x 1r x 3s
90 kg x 2r x 3s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 kg x 2r x 8s
3 minutes rest.

Everything felt good today.

[slowmotion]

31.08.2022

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
138 x 1
140 kg x 1r
120 kg x 2r x 2s
2 minutes rest.

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

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 kg x 2r x 3s
2 minutes rest.

SLRDL:
50 kg x 5
70 x 5
90 kg x 5r x 5s
2 minutes rest.

Everything felt good today.

[slowmotion]

30.08.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
138 x 1
140 kg x 1r
120 kg x 2r x 5s
2 minutes rest between sets.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
94 x 1
96 x 1
98 kg x 1r x 3s
80 kg x 2r 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 8s
3 minutes rest.

[slowmotion]

28.08.2022

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

OHP:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
53 x 1
55 x 1
57 x 1
59 kg x 1r
53 kg x 2r x 2s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 kg x 2r x 2s
2 minutes rest.

[slowmotion]

27.08.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
138 x 1
140 x 1
142 x 1
144 kg x 1r
130 kg x 2r x 2s
2 minutes rest.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
95 x 1
97.5 kg x 1r
100 kg x 1r
97.5 kg x 1r
90 kg x 2r 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 x 1
170 kg x 1r
175 kg x 1r
170 kg x 1r
160 kg x 1r x 5s
3 minutes rest.

I took me a while to get going today, but after that it was okay.
Pretty good day.

[slowmotion]

25.08.2022

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 2
130 kg x 2r x 2s
117.5 kg x 2r
121 kg x 2r
125 kg x 2r
2 minutes rest between sets.
This was all right.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 kg x 3r x 8s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 kg x 2r x 2s
81 kg x 2r
84 kg x 2r
87 kg x 2r
2 minutes rest.
Easier than I expected.

Barbell curls :
20 kg x 8r x 8s - EMOM.
I do this at the end of every session while
putting away plates and so on.

Pretty good day.

[slowmotion]

24.08.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
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
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
95 x 1
100 kg x 1r
2 minutes rest.

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

Not the best day ever. Not the worst day either.

[slowmotion]

23.08.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 kg x 1r
140 kg x 1r
135 kg x 1r
125 kg x 2r x 2s
2 minutes rest between sets.

OHP:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
53 x 1
55 x 1
57 x 1
59 kg x 1r
53 kg x 2r x 2s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 kg x 2r x 2s
81 kg x 2r
84 kg x 2r
87 kg x 2r
2 minutes rest.

Everything felt pretty good today.

[slowmotion]

21.08.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 kg x 1r x 3s
105 kg x 5r 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 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 kg x 2r x 2s
80 kg x 3r x 3s
2 minutes rest between sets.

[slowmotion]

18.08.2022

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 1
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
130 kg x 2r x 2s
2 minutes rest.
I should probably have stopped at 140 kg today, the 145 kg single was kinda slow.
On the other hand the back off doubles felt pretty good.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
95 x 1
100 kg x 1r
90 kg x 2r x 2s
2 minutes rest.
This was all right.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 x 1
170 kg x 1r
3 minutes rest.
I had planned some back off sets, but I ran out of steam.