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

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24.07.2022

Light /short day today.

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 4
80 x 3
85 x 2
90 x 1
95 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 kg x 1r
3 minutes rest.

[slowmotion]

23.07.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
123 x 1
128 x 1
133 kg x 1r
115 kg x 2r x 5s
2 minutes rest.
My knee felt all right again, no pain.

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.
This was all right.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
79 x 3
84 x 2
87 x 1
90 x 1
92 kg x 1r
80 x 1
82 x 1
84 x 1
86 x 1
88 kg x 1r
2 minutes rest.
This was okay.

Pretty good day.

[slowmotion]

21.07.2022

Squat:
No squat today. I woke up this morning with a painful left knee. I haven't a clue why. So I decided not to squat.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 4
80 x 3
85 x 2
90 x 1
95 kg x 1r
82 x 1
84 x 1
86 x 1
88 x 1
90 kg x 1r
This was all right.
2 - 3 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 kg x 1r
140 x 1
145 x 1
150 x 1
155 x 1
160 kg x 1r
3 minutes rest between sets.
This felt pretty good, not heavy.

So this was all right, not too bad.
And my knee will probably be better tomorrow.

[slowmotion]

20.07.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
123 x 1
128 x 1
133 kg x 1r
115 kg x 2r x 2s
3 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
50 kg x 2r x 2
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
79 x 3
84 x 2
87 x 1
90 x 1
92 kg x 1r
81 kg x 2r x 2s
2 minutes rest.

Everything felt good today.
A good day.

[slowmotion]

17.07.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
123 x 1
128 x 1
133 kg x 1r

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

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 4
79 x 3
84 x 2
87 x 1
90 x 1
92 kg x 1r

I had planned to just do a light day today, but then I realized that I didn't feel like it.
So once I got going I decided to just work up to an easy single
on each lift, with no back off sets, so that's what I did.
It was still a light day, just not what I had planned. It was okay.

[slowmotion]

16.07.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 1
123 x 1
128 x 1
132 x 1
134 kg x 1r
115 kg x 2r x 3s
3 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 4
80 x 3
85 x 2
90 x 1
95 kg x 1r x 3s
85 kg x 2r x 3s
3 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 3s
140 kg x 2r x 2s
3 minutes rest.

Not a bad day.

[slowmotion]

14.07.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x3
115 x 2
123 x 2
128 x 1
133 kg x 1r x 3s
115 kg x 2r x 2s
3 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 2
53 x 1
55 x 1
57 x 1
59 kg x 1r
52 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
79 x 4
84 x 3
87 x 2
90 kg x 1r x 3s
81 kg x 2r x 2s
2 minutes rest between sets.

Pretty good day.

[slowmotion]

13.07.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
123 x 2
128 x 1
132 kg x 1r x 3s
3 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 4
79 x 3
84 x 2
89 x 2
91 x 1
93 kg x 1r
3 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.

Everything felt heavy today,
so I made sure not to overdo it.
I guess that's what happens when old people like me
don't get to lift as often as we are used to!

[slowmotion]

12.07.2022

I didn't get to lift much during last week either, so this was the first time lifting for over a week again. Funny how that goes.

Anyway, this is what I did today:

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
123 x 2
128 x 1
132 kg x 1r x 3s
115 kg x 2r x 2s
2 - 3 minutes rest between sets.
This was okay, felt pretty good.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
57.5 kg x 1r
51 x 1
52.5 x 1
54 x 1
55.5 x 1
57 kg x 1r
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
79 x 4
84 x 3
87 x 2
90 kg x 1r x 3s
81 kg x 2r x 2s
2 - 3 minutes rest between sets.
This felt like it was slightly heavier than I expected.
Not too bad, tho.

All in all, a pretty good day!

[slowmotion]

04.07.2022

Just a light day today.

HBSQ:
20 kg x 5 x 5
50 x 5
70 x 4
90 kg x 3r x 3s
2 minutes rest.

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

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

That was all I did today.

[slowmotion]

03.07.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
123 x 1
128 x 1
133 x 1
135 kg x 1r
2 - 3 minutes rest between sets.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 kg x 2r
80 kg x 3r x 2s
2 - 3 minutes rest between sets.

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

[slowmotion]

02.07.2022

So I haven't lifted for about 10 days or so, because of life getting the way.
That's just the way it is sometimes.

So today I did:

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
123 x 1
128 x 1
132 x 1
135 kg x 1r
2 minutes rest.

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

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

Rows:
50 kg x 5
70 kg x 5r x 3
2 minutes rest.

Everything felt like it was very heavy today.

[slowmotion]

21.06.2022

I felt like I had no energy today, so I wasn't sure how it would go. Wasn't too bad, tho.

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
123 x 2
128 x 1
133 x 1
136 x 1
139 x 1
142 kg x 1r
128 kg x 2r x 2s
3 minutes rest.
Not too bad.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 x 2
93 x 1
95 x 1
97 x 1
99 kg x 1r
94 kg x 1r x 5s
3 minutes rest.
More "not too bad".

Deads:
50 kg x 5
80 x 5
100 x 3
120 x 2
140 x 2
150 x 1
160 x 1
170 x 1
180 kg x 1r
3 minutes rest.
Yeah, still not jumping around with energy, but it was okay.
Didn't feel like doing any back off sets, tho.

So all in all, not a bad day.

[slowmotion]

19.06.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
105 x 4
115 x 3
120 kg x 3r x 3s
2 minutes rest.
I did these with a very narrow stance, for no reason at all.

Overhead press:
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 kg x 5r x 3s
2 minutes rest.

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

[slowmotion]

18.06.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
123 x 2
128 x 1
133 x 1
136 x 1
139 x 1
142 kg x 1r
132 kg x 1r x 5s
2 minutes rest 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
92.5 x 1
95 x 1
97.5 kg x 1r
90 kg x 1r 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 x 1
170 x 1
180 kg x 1r
160 kg x 1r x 5s
3 minutes rest between sets.