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

[slowmotion]

09.09.2021

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 x 2
120 x 2
125 x 2
130 kg x 2r

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 4s

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

Pretty good day again.

[slowmotion]

11.09.2021

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

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
85 kg x 2r x 8s

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

[slowmotion]

12.09.2021

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
120 kg x 2r
125 kg x 2r
130 kg x 2r

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 2r x 8s

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

Rows:
50 kg x 5
70 kg x 5r x 7s

[slowmotion]

14.09.2021

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
120 kg x 2r
125 kg x 2r
This felt pretty good today.
2 minutes rest between sets,
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 2r x 3s
55 kg x 2r x 3s
2 minutes rest between sets.
This was much easier than expected.

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.
Nice and easy.

Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 7s
2 minutes rest.
I've thought about increasing the weight on the bar for these,
but I think I'll just leave it at 70 kg for now, since I only do them to help keep my shoulders healthy.

And as usual I finish every session with curls, 5 sets of eight with the empty bar.
I don't feel the need to go any heavier with those either, but they really help with keeping my elbows happy.

[slowmotion]

15.09.2021

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
120 kg x 2r
125 kg x 2r
130 kg x 2r
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 x 2s
85 kg x 3r x 4s
Felt good.

Rack pulls:
50 kg x 5
80 x 4
100 x 4
120 x 4
140 x 4
160 kg x 3r x 2s
180 kg x 2r x 3s
I haven't done rack pulls in a while,
but this was all right.

[slowmotion]

16.09.2021

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
120 kg x 2r
125 kg x 2r

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 2r 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

Rows:
50 kg x 5
70 kg x 5r x 7s

[slowmotion]

18.09.2021

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
120 kg x 2r
125 kg x 2r
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
80 kg x 2r
85 kg x 2r
90 kg x 2r
This didn't feel heavy today.

Sumo deads:
50 kg x 5
70 x 5
90 x 4
110 kg x 3r x 3s
This was interesting.
I have no experience with sumo deads,
just felt like trying it and see.
So I decided to take it very easy.
Maybe I'll alternate sumo with conventional for a while?
Or maybe I'll just stick to conventional. Time will show.

[slowmotion]

19.09.2021

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
120 kg x 2r
125 kg x 2r

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 2r 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 5
75 kg x 3r x 7s

Rows:
50 kg x 5
70 kg x 5r x 7s

[slowmotion]

21.09.2021

Deload week.

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

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

Close grip bench:
20 kg x 5 x 2
40 x 5
50 x 5
60 kg x 4r x 3s

Rows:
50 kg x 5
70 kg x 5r x 3s

This felt kinda weird.

[slowmotion]

22.09.2021

Deload week, day 2.

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 kg x 1r x 3s

Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 4
75 x 3
82 x 2
90 kg x 1r x 3s

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

[slowmotion]

23.09.2021

Deload week, day 3.

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 kg x 4r 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

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

Rows:
50 kg x 5
70 kg x 5r x 4s

[slowmotion]

25.09.2021

I decided to end the deload week a couple of days early. It seems deload weeks is not really my thing.

So instead I did:

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
120 kg x 2r

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
102.5 kg x 1r
100 kg x 1r
87.5 kg x 2r x 3r

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

So this turned out to be a pretty good day after all.

[slowmotion]

26.09.2021

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
120 kg x 2r
125 kg x 2r

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 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 kg x 1r x 3s
85 kg x 2r x 2s

That was all I did today.

[slowmotion]

28.09.2021

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
120 kg x 2r x 2s
2 minutes rest between sets, 3 minutes for the two top singles.
Warm ups felt really good today, the rest was as expected.

Overhead press:
20 kg x 5 x2
30 x 5
40 x 5
45 x 4
50 kg x 3
55 kg x 2
60 kg x 1
50 kg x 3
55 kg x 2
60 kg x 1
50 kg x 3
55 kg x 2
60 kg x 1
2 minutes rest between sets.
This slightly weird setup was just for variation, I decided to try it and see how it felt.
It wasn't too bad, but the last 60 kg single felt kinda heavy.

Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 4
75 kg x 3r x 7s
2 minutes rest between sets.
This was all right.

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

[slowmotion]

30.09.2021

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
120 kg x 2r
125 kg x 2r

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
105 kg x 1r
100 kg x 1r
80 kg x 2r
85 kg x 2r
90 kg x 2r

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