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

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  • 02.10.2021

    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 kg x 1r
    140 kg x 1r
    135 kg x 1r
    115 kg x 2r x 3s
    This felt very heavy today,
    but none of the reps were slow.
    Just one of those days, I guess.

    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 felt a bit heavy as well,
    but it was not difficult.

    Medium grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    75 kg x 4r x 2s
    80 kg x 3r x 4s
    This was all right.

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

    So not one of the best days, but not too bad either.

    Comment


    • 03.10.2021

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

      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 3r x 3s

      SLRDL:
      50 kg x 5
      80 x 4
      95 x 3
      105 kg x 3r x 3s

      Comment


      • 05.10.2021

        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 kg x 1r x 3s
        This felt like absolute crap 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 2r x 3s
        But this was all right.

        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 3r x 4s
        This felt pretty good.

        Barbell rows:
        50 kg x 5
        70 kg x 5r x 7s

        So I'm not sure what happened with the squat today.
        The rest was all right, tho.

        Comment


        • 06.10.2021

          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 kg x 1r
          140 kg x 1r
          135 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 3s
          90 kg x 3r x 3s

          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 3s
          150 kg x 2r
          140 kg x 3r x 2s

          Comment


          • 07.10.2021

            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 kg x 1r x 3s
            115 kg x 4r x 2s

            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 kg x 4r x 2s
            80 kg x 3r x 4s

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

            Pretty good day.

            Comment


            • 09.10.2021

              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 kg x 1r
              140 kg x 1r
              135 kg x 1r
              130 kg x 2r x 2s

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

              Rack pulls:
              50 kg x 5
              80 x 4
              100 x 3
              120 x 2
              140 x 2
              160 kg x 2r x 7s

              Comment


              • 12.10.2021

                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 kg x 1r 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 kg x 2r x 3s
                This felt pretty good today.

                Deads:
                50 kg x 5
                80 x 4
                100 x 3
                120 x 2
                140 x 2
                160 kg x 2r x 3s
                This felt kind of easy today.

                Comment


                • 13.10.2021

                  Squat:
                  20 kg x 5 x 5
                  50 x 5
                  70 x 5
                  90 x 4
                  105 x 3
                  120 kg x 2r x 5s
                  This was all right.
                  2 minutes rest between sets.

                  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
                  Easier than expected.
                  2 minutes rest between sets.

                  Close grip bench:
                  20 kg x 5 x 2
                  40 x 5
                  55 x 5
                  65 x 5
                  75 kg x 3r x 7s
                  Nothing much to say about this.
                  2 minutes rest.

                  Rows:
                  50 kg x 5
                  70 kg x 5r x 7s
                  2 minutes rest between sets.

                  Comment


                  • 14.10.2021

                    Squat:
                    20 kg x 5 x 5
                    50 x 5
                    70 x 5
                    90 x 4
                    105 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 2s

                    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 3s
                    90 kg x 2r x 2s

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

                    Everything felt good today.

                    Comment


                    • 16.10.2021

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

                      Overhead press:
                      20 kg x 5 x 2
                      30 x 5
                      40 x 5
                      45 x 4
                      50 x 3
                      50 x 2
                      60 kg x 1r x 3s
                      55 kg x 2r x 2s

                      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

                      Barbell rows ( from hang ):
                      50 kg x 5
                      70 kg x 6r x 2s
                      80 kg x 4r x 4s

                      Pretty good day again.

                      Comment


                      • 17.10.2021

                        Squat:
                        20 kg x 5 x 5
                        50 x 5
                        70 x 5
                        90 x 4
                        105 x 3
                        120 x 2
                        125 x 1
                        130 x 1
                        135 x 1
                        140 kg x 1r x 2s
                        120 kg x 2r x 2s
                        This was a repeat of yesterday.
                        It was okay.

                        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
                        100 kg x 1r
                        95 kg x 1r
                        90 kg x 2r x 2s
                        This was all right.

                        Deads:
                        50 kg x 5
                        80 x 4
                        100 x 3
                        120 x 2
                        140 x 2
                        160 kg x 2r x 3s
                        This felt pretty good today.

                        My lifting belt has been getting too loose again,
                        so yesterday I made two more holes in it.
                        Much better now.


                        Comment


                        • 19.10.2021

                          Squat:
                          20 kg x 5 x 5
                          50 x 5
                          70 x 5
                          90 x 4
                          105 x 3
                          120 x 2
                          125 x 1
                          130 x 1
                          135 x 1
                          140 kg x 1r 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 2r x 2s
                          60 kg x 1r
                          60 kg x 3r
                          I missed the second rep on the third set,
                          so I did a fourth set with 3 reps.

                          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

                          Barbell rows ( from hang ):
                          50 kg x 5
                          70 kg x 7r x 2s
                          80 kg x 5r x 4s
                          Last edited by slowmotion; 10-19-2021, 08:32 PM.

                          Comment


                          • 20.10.2021

                            Squat:
                            20 kg x 5 x 5
                            50 x 5
                            70 x 5
                            90 x 4
                            105 x 3
                            120 x 2
                            125 x 1
                            130 x 1
                            135 x 1
                            140 kg x 1r x 2s
                            130 kg x 2r x 2s
                            This was all right, felt pretty good.

                            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 3s
                            90 kg x 2r x 2s
                            This was all right as well.

                            Deads:
                            50 kg x 5
                            80 x 4
                            100 x 3
                            120 x 2
                            140 x 2
                            160 kg x 2r x 3s
                            140 kg x 3r x 3s
                            First thing I noticed during deadlift warm ups
                            was some discomfort in my right knee.
                            Which was kinda weird, since I didn't notice anything during squats.
                            Anyway, apart form that the deadlifts felt pretty good, so no big deal.

                            Dinner's almost ready, and life isn't so bad after all.

                            Comment


                            • 23.10.2021

                              Squat:
                              20 kg x 5 x 5
                              50 x 5
                              70 x 5
                              90 x 4
                              105 x 3
                              120 x 2
                              125 x 1
                              130 x 1
                              135 x 1
                              140 kg x 1r x 2s
                              120 kg x 2r x 2s
                              These were very slow today, probably
                              because I was paying too much attention
                              to how my right knee was doing.
                              It was all right, tho.

                              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
                              90 kg x 2r x 2s
                              This was all right.

                              Deads:
                              50 kg x 5
                              80 x 4
                              100 x 3
                              120 x 2
                              140 x 2
                              160 kg x 2r x 3s
                              140 kg x 3r x 3s
                              This was okay, no problem.

                              Comment


                              • 24.10.2021

                                Squat:
                                20 kg x 5 x 5
                                50 x 5
                                70 x 5
                                90 x 4
                                105 x 3
                                120 x 2
                                125 x 1
                                130 x 1
                                135 kg x 1r
                                140 kg x 1r
                                135 kg x 1r
                                This was all right.
                                Knee is much better.

                                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
                                Not too bad.

                                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
                                This was all right.

                                Rows:
                                50 kg x 5
                                70 kg x 5r x 7s
                                This was ok.

                                Comment

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