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

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    slowmotion
    Senior Member

  • slowmotion
    replied
    22.01.2022

    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
    137.5 x 1
    140 kg x 1r x 3s
    125 kg x 1r x 6s
    3 minutes rest between sets.

    Bench:
    20 kg x 5 x 2
    40 x 5
    60 x 5
    70 x 5
    75 x 4
    80 x 3
    82 x 2
    90 x 1
    95 x 1
    97.5 x 1
    100 kg x 1r x 3s
    85 kg x 1r x 7s
    3 minutes rest between sets.

    Deads:
    50 kg x 5
    80 x 4
    100 x 3
    120 x 2
    140 x 2
    160 kg x 1r x 7s
    All reps fast up, slowly down.
    3 minutes rest between sets.


    Pretty good day.

    Leave a comment:

  • slowmotion
    Senior Member

  • slowmotion
    replied
    20.01.2022

    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 kg x 1r x 3s
    108 x 2
    112 x 2
    116 x 2
    120 kg x 2r
    2 minutes rest between sets.

    OHP:
    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
    40 x 3
    42 x 3
    44 x 3
    46 x 3
    48 x 3
    50 kg x 3r
    2 minutes rest.

    Close grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    75 x 4
    85 x 3
    90 kg x 2r x 2s
    80 kg x 3r x 3s
    2 minutes rest between sets.

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

    I didn't feel like I had a lot of energy when I started lifting today,
    but I feel pretty good now.

    Leave a comment:

  • slowmotion
    Senior Member

  • slowmotion
    replied
    19.01.2022

    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
    137.5 x 1
    140 kg x 1r x 3s
    130 kg x 1r x 2s
    3 minutes rest between sets,
    4 minutes for the top singles.

    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
    97.5 x 1
    100 kg x 1r x 3s
    90 kg x 2r x 2s
    2 minutes rest between sets,
    4 minutes for the top singles.

    Deads:
    50 kg x 5
    80 x 4
    100 x 3
    120 x 2
    140 kg x 2r x 8s
    3 minutes rest between sets.
    All reps fast up, slowly down.

    Another good day.

    Leave a comment:

  • slowmotion
    Senior Member

  • slowmotion
    replied
    18.01.2022

    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 kg x 1r x 3s
    105 x 2
    110 x 2
    115 x 2
    120 x 2
    125 kg x 2r
    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
    40 x 5
    45 x 4
    50 x 3
    55 x 2
    60 kg x 2r x 2s
    2 minutes rest between sets.

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

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

    Pretty good day today.

    Leave a comment:

  • slowmotion
    Senior Member

  • slowmotion
    replied
    16.01.2022

    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 kg x 1r x 3s
    105 x 2
    110 x 2
    115 x 2
    120 x 2
    125 kg x 2r
    2 minutes rest between sets.
    This was all right, once I got going.

    OHP:
    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
    40 x 5
    45 x 4
    50 x 3
    52.5 x 2
    55 kg x 2r
    2 minutes rest.

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

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

    Leave a comment:

  • slowmotion
    Senior Member

  • slowmotion
    replied
    15.01.2022

    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
    137.5 x 1
    140 kg x 1r
    125 kg x 2r x 2s
    This was not so good today. Not too heavy, but it didn't feel too good.
    The 90 kg warm-up set was pretty good, the rest was crap.
    Got it done, 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
    97.5 x 1
    100 kg x 1r
    85 kg x 2r x 2s
    The top single was much heavier than expected today.
    The rest was okay.

    Deads:
    50 kg x 5
    80 x 4
    100 x 3
    120 x 2
    140 kg x 2r x 7s
    All reps fast up, slowly down.
    This was all right.

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

    Leave a comment:

  • slowmotion
    Senior Member

  • slowmotion
    replied
    13.01.2022

    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 kg x 1r x 3s
    105 x 2
    110 x 2
    115 x 2
    120 kg x 2r
    This felt pretty good today.
    2 minutes rest between sets.

    OHP:
    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
    45 x 4
    50 x 3
    52.5 x 2
    55 kg x 2r
    This was all right.
    2 minutes rest.

    Close grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    75 x 4
    85 x 3
    90 kg x 2r x 2r
    70 x 5
    75 x 4
    80 x 3
    85 kg x 2r
    Not too bad, felt pretty good.
    2 minutes rest between sets.

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

    Pretty good day.

    Leave a comment:

  • slowmotion
    Senior Member

  • slowmotion
    replied
    12.01.2022

    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 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
    97.5 x 1
    100 kg x 1r
    85 kg x 2r x 2s

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

    That was one of those days when everything feels like it is way too heavy.

    Leave a comment:

  • slowmotion
    Senior Member

  • slowmotion
    replied
    09.01.2022

    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 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 1r x 3s

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

    Barbell rows ( from hang ):
    50 kg x 5
    70 kg x 5r x 7s

    Today was a light day. More or less.

    Leave a comment:

  • slowmotion
    Senior Member

  • slowmotion
    replied
    08.01.2022

    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 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
    Board press:
    77.5 x 5
    82.5 x 4
    87.5 x 3
    92.5 x 2
    97.5 x 1
    100 x 1
    102.5 x 1
    105 kg x 1r
    77.5 x 5
    82.5 x 4
    87.5 x 3
    92.5 kg x 2r

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

    Leave a comment:

  • slowmotion
    Senior Member

  • slowmotion
    replied
    06.01.2022

    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 kg x 1r x 3s
    105 x 5
    110 x 4
    115 x 3
    120 x 2
    Nothing too heavy today.
    This felt pretty good.
    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 1r x 3s
    40 x 5
    45 x 4
    50 x 3
    55 x 2
    This was all right.
    2 minutes rest between sets.

    Close grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    75 x 4
    85 x 3
    90 kg x 2r x 2s
    70 x 5
    75 x 4
    80 x 3
    85 x 2
    This was all right.
    2 minutes rest.

    Barbell rows ( from hang ):
    50 kg x 5
    70 kg x 5r x 7s
    I felt "something weird" going on in my right forearm when doing these,
    but then I found that gripping the bar harder made the weirdness go away.
    2 minutes rest between sets.

    All in all a pretty good day.

    Leave a comment:

  • slowmotion
    Senior Member

  • slowmotion
    replied
    05.01.2022

    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
    137.5 x 1
    140 kg x 1r
    105 x 2
    110 x 2
    115 x 2
    120 x 2
    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
    97.5 x 1
    100 kg x 1r
    75 x 5
    80 x 4
    85 x 3
    90 kg x 2r

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

    Leave a comment:

  • slowmotion
    Senior Member

  • slowmotion
    replied
    04.01.2022

    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

    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
    62.5 kg x 1r
    60 kg x 1r
    55 kg x 3r x 3s

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

    Barbell rows ( from hang ):
    50 kg x 5
    70 kg x 5r x 7s

    Leave a comment:

  • slowmotion
    Senior Member

  • slowmotion
    replied
    02.01.2022

    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 x 2s
    115 kg x 2r
    120 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
    55 kg x 2r x 3s

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

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

    Leave a comment:

  • slowmotion
    Senior Member

  • slowmotion
    replied
    01.01.2022

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

    Rack pulls:
    50 kg x 5
    80 x 4
    100 x 3
    120 x 2
    140 x 2
    160 x 2
    170 kg x 1r
    180 kg x 1r
    190 kg x 1r
    150 kg x 2r
    160 kg x 2r

    This was another good day,
    and the first session of the brand new year.

    Sometimes I think about trying some other kind of programming,
    but I guess it's just too late for me by now.
    I've gotten used to doing it this way, and I enjoy the heavy singles and doubles.
    So I'll just keep going with the squat and the bench five times a week, with small variations here and there just for fun.
    slowmotion
    Senior Member
    Last edited by slowmotion; 01-01-2022, 08:01 PM.

    Leave a comment:

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