17.08.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 x 1
140 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 4
45 x 3
50 x 2
55 x 1
57 x 1
59 kg x 1r
55 kg x 2r x 3s
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 x 1
95 kg x 1r
85 kg x 2r
87.5 kg x 2r
90 kg x 2r
2 minutes rest between sets.
Not a bad day.
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16.08.2022
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
105 x 3
115 x 2
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 between sets.
140 kg felt kinda easy, so I decided
to try 145 kg, and that was okay too.
Felt pretty good.
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
80 kg x 3r x 3s
2 minutes rest between sets.
This was all right, didn't feel heavy 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 kg x 1r
3 minutes rest between sets.
I tried hook grip again, up to 160 kg,
but switched to mixed grip for 170 kg.
Not too bad.
Pretty good day.
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12.08.2022
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
130 kg x 2r x 2s
2 minutes rest.
Overhead press:
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 kg x 1r
55 kg x 2r x 2s
2 minutes rest.
Close grip 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 kg x 1r
90 kg x 2r x 2s
2 minutes rest.
Everything felt good today.
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10.08.2022
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 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
95 kg x 1r
85 kg x 1r x 2s
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
3 minutes rest.
I decided to try hook grip today, for no reason at all.
It was okay.
Another good day.
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09.08.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 x 1
140 kg x 1r
130 kg x 2r x 2s
This felt pretty good today.
2 minutes rest between sets.
Overhead press:
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 kg x 1r
53 kg x 3r x 2s
2 minutes rest.
Close grip 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 kg x 1r
90 kg x 2r
85 kg x 3r x 2s
2 minutes rest between sets.
This was okay.
A good day.
Leave a comment:

07.08.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1r x 3s
2 minutes rest between sets.
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 kg x 1r
85 kg x 1r x 2s
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
3 minutes rest.
Light/short day today.
Leave a comment:

06.08.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 x 1
140 kg x 1r
125 kg x 1r x 2s
2 minutes rest between sets.
This felt pretty good today.
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 kg x 1r
51 kg x 2r x 2s
2 minutes rest.
This was all right.
Close grip 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 kg x 1r
85 kg x 1r x 5s
2 minutes rest between sets.
This was almost easy today.
At least it felt like it was.
A good day.
Leave a comment:

04.08.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 x 1
140 kg x 1r
115 kg x 2r x 3s
2 minutes rest between sets.
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 kg x 1r x 3s
90 kg x 1r x 5s
2 minutes rest between sets.
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 2r x 3s
3 minutes rest between sets.
I felt kind of "weird" when lifting today, like I was a bit tired, even though I wasn't really tired. Or something.
And it's raining outside. Might have something to do with it.
Leave a comment:

03.08.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 kg x 1r
115 kg x 2r x 2s
2 minutes rest between sets.
My legs were a bit tired after yesterday, but no big deal.
This was okay.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 kg x 3r x 7s
2 minutes rest between sets.
This was all right, not heavy.
Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 kg x 1r
80 kg x 3r x 3s
2 minutes rest between sets.
This was okay.
Another good day.
Leave a comment:

02.08.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 x 1
140 kg x 1r
115 kg x 3r x 5s
2  3 minutes between sets.
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
80 kg x 3r x 4s
2 minutes rest between sets.
Rack pulls:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
160 x 1
170 x 1
180 x 1
190 kg x 1r
167.5 kg x 2r x 3s
3 minutes rest between sets.
Pretty good day.
Now I am hungry.
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31.07.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 kg x 1r
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 3
85 x 2
90 kg x 1r
80 kg x 3r x 3s
2 minutes rest.
Leave a comment:

30.07.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 kg x 1r
115 kg x 3r x 4s
2 minutes rest between sets.
This was all right.
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 kg x 1r
Board press:
95 kg x 1r
97.5 x 1
100 x 1
102.5 x 1
105 kg x 1r
Bench:
80 kg x 3r x 4s
2 minutes rest between sets.
I haven't done board presses in a long time.
They are fun, though!
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 x 2
145 x 2
150 x 2
155 x 2
160 kg x 2r
3 minutes rest between sets.
This was all right, felt pretty good.
Leave a comment:

28.07.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 x 1
140 kg x 1r
115 kg x 2r x 3s
This felt pretty good today.
2 minutes rest between sets.
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 kg x 1r
50 kg x 2, 3, 1, 5, 4.
2 minutes rest between sets.
This was all right.
Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
87.5 x 1
90 x 1
92.5 kg x 1r
82.5 kg x 3r x 3s
Not too bad.
2 minutes rest.
Leave a comment:

27.07.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 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
97.5 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
140 x 1
145 x 1
150 x 1
155 x 1
160 kg x 1r
3 minutes rest.
Pretty good day.
No back off sets today,
but I ended up doing some more deadlift singles than I had planned.
 Likes 1
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26.07.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 kg x 1r
115 kg x 2r x 3s
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 kg x 1r
50 x 1
52 x 1
54 x 1
56 x 1
58 kg x 1r
2 minutes rest.
Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
87.5 x 1
90 x 1
92.5 kg x 1r
82.5 kg x 3r x 5s
2 minutes rest.
Leave a comment:
Leave a comment: