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

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  • slowmotion
    replied
    05.10.2022

    Squat:
    20 kg x 5 x 5
    50 x 5 x 2
    70 x 3 x 2
    90 x 3
    105 x 3
    115 x 2
    120 x 2
    125 x 1
    130 x 1
    135 x 1
    140 x 1
    145 x 1
    150 kg x 1r
    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
    57.5 x 1
    60 kg x 1r x 3s
    55 kg x 2r 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 5
    85 x 3
    90 kg x 2r x 2s
    2 minutes rest between sets.

    Another good day.​

    Leave a comment:


  • slowmotion
    replied
    04.10.2022

    Squat:
    20 kg x 5 x 5
    50 x 5 x 2
    70 x 3 x 2
    90 x 3
    107.5 x 3
    117.5 x 2
    122.5 x 2
    127.5 x 1
    132.5 x 1
    137.5 x 1
    142.5 x 1
    147.5 x 1
    152.5 kg x 1r
    115 kg x 3r x 3s
    2 minutes rest, 3 minutes for the 2 - 3 top singles.
    Not too bad.

    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
    97.5 x 1
    100 kg x 1r
    95 kg x 1r x 5s
    2 minutes rest.
    This was all right.

    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.
    This was very relaxing.

    Pretty good day.

    Leave a comment:


  • slowmotion
    replied
    01.10.2022

    Squat:
    20 kg x 5 x 5
    50 x 5 x 2
    70 x 3 x 2
    90 x 3
    105 x 3
    115 x 2
    120 x 2
    125 x 1
    130 x 1
    135 x 1
    140 x 1
    145 kg x 1r
    2 minutes rest.

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

    Close grip bench:
    20 kg x 10
    40 x 5
    60 x 5
    70 x 5
    80 x 5
    85 x 3
    90 kg x 2r x 2s
    2 minutes rest.

    More squat:
    20 kg x 5
    50 x 5
    70 x 5
    90 kg x 5r x 3s
    2 minutes rest.​

    Leave a comment:


  • slowmotion
    replied
    29.09.2022

    Squat:
    20 kg x 5 x 5
    50 x 5 x 2
    70 x 3 x 2
    90 x 3
    105 x 3
    115 x 2
    120 x 2
    125 x 1
    130 x 1
    135 x 1
    140 kg x 1r
    145 kg x 1r
    150 kg x 1r
    140 kg x 1r x 2s
    2 minutes rest.

    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
    95 x 1
    100 kg x 1r
    95 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 kg x 1r
    180 kg x 1r
    170 kg x 1r x 2s
    3 minutes rest.

    Everything felt good today.​

    Leave a comment:


  • slowmotion
    replied
    28.09.2022

    Squat:
    20 kg x 5 x 5
    50 x 5 x 2
    70 x 3 x 2
    90 x 3
    105 x 3
    115 x 2
    120 x 2
    125 x 1
    130 x 1
    135 x 1
    140 kg x 1r
    145 kg x 1r
    140 kg x 1r
    2 minutes rest.

    OHP:
    20 kg x 5 x 2
    30 x 5
    40 x 4
    45 x 3
    50 x 2
    55 x 1
    57.5 kg x 1r
    60 kg x 1r
    57.5 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 4
    85 x 3
    90 kg x 2r x 2s
    2 minutes rest between sets.​

    Leave a comment:


  • slowmotion
    replied
    27.09.2022

    Squat:
    20 kg x 5 x 5
    50 x 5 x 2
    70 x 3 x 2
    90 x 3
    105 x 3
    115 x 2
    120 x 2
    125 x 1
    130 x 1
    135 x 1
    140 x 1
    145 kg x 1r
    150 kg x 1r
    145 kg x 1r
    135 kg x 2r x 2s
    2 minutes rest.
    This felt pretty good today.

    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
    95 kg x 1r x 3s
    90 kg x 1r x 5s
    2 minutes rest.
    Not the best bench day,
    but not too bad either.

    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
    3 minutes rest.
    This was all right.

    Not the best day, not too bad either.
    Squat was good, the rest was just okay.

    Leave a comment:


  • slowmotion
    replied
    25.09.2022

    Squat:
    20 kg x 5 x 5
    50 x 5 x 2
    70 x 3 x 2
    90 x 3
    105 x 3
    115 x 2
    120 x 2
    125 x 1
    130 x 1
    135 x 1
    140 x 1
    145 kg x 1r
    140 kg x 1r
    2 minutes rest.

    OHP:
    20 kg x 5 x 2
    30 x 5
    40 x 4
    45 x 3
    50 x 2
    55 x 1
    57.5 x 1
    60 kg x 1r
    57.5 kg x 1r
    2 minutes rest.

    Close grip bench:
    20 kg x 10
    40 x 5
    60 x 5
    70 x 5
    80 x 4
    85 x 3
    90 kg x 2r x 2s
    2 minutes rest between sets.

    Just a short day today.​

    Leave a comment:


  • slowmotion
    replied
    24.09.2022

    Squat:
    20 kg x 5 x 5
    50 x 5 x 2
    70 x 3 x 2
    90 x 3
    105 x 3
    115 x 2
    120 x 2
    125 x 1
    130 x 1
    135 x 1
    140 x 1
    145 kg x 1r
    150 kg x 1r
    145 kg x 1r
    140 kg x 2r x 2s
    2 minutes rest between sets.
    Not too bad!

    Bench:
    20 kg x 10
    40 x 5
    60 x 5
    70 x 5
    80 x 4
    85 x 3
    90 x 2
    95 x 1
    100 kg x 1r
    97.5 kg x 1r x 5s
    2 minutes rest.
    This was all right.

    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
    3 minutes rest.
    This was all right.

    Pretty good day.​

    Leave a comment:


  • slowmotion
    replied
    22.09.2022

    Squat:
    20 kg x 5 x 5
    50 x 5 x 2
    70 x 3 x 2
    90 x 3
    105 x 3
    115 x 2
    120 x 2
    125 x 1
    130 x 1
    135 x 1
    140 x 1
    145 kg x 1r x 3s
    130 kg x 3r x 2s
    2 minutes rest.
    I didn't feel too good during the warm ups today, so I didn't expect much.
    But when I got to the top singles they were fairly easy today.
    I haven't a clue why.

    Overhead press:
    20 kg x 5 x 2
    30 x 5
    40 x 4
    45 x 3
    50 x 2
    55 x 1
    57.5 x 1
    60 kg x 1r x 3s
    57.5 kg x 3r x 2s
    2 minutes rest.
    This felt pretty good today.

    Close grip bench:
    20 kg x 10
    40 x 5
    60 x 5
    70 x 5
    80 x 4
    85 x3
    90 kg x 2r x 5s
    2 minutes rest between sets.
    This was all right.

    So this turned out to be a pretty good day after all.​
    I'm not complaining.

    Leave a comment:


  • slowmotion
    replied
    21.09.2022

    Squat:
    20 kg x 5 x 5
    50 x 5 x 2
    70 x 3 x 2
    90 x 3
    105 x 3
    115 x 2
    120 x 2
    125 x 1
    130 x 1
    135 x 1
    140 x 1
    145 kg x 1r
    140 kg x 1r x 3s
    2 minutes rest, 3 minutes for the top single.

    Bench:
    20 kg x 10
    40 x 5
    60 x 5
    70 x 5
    80 x 4
    85 x 3
    90 x 2
    95 x 1
    100 kg x 1r
    95 kg x 1r x 3s
    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
    175 kg x 1r
    3 minutes rest.

    It seems I had way too much to eat for lunch today,
    and I felt a bit bloated at the start of the session.
    It wasn't too bad, tho.​
    Last edited by slowmotion; 09-21-2022, 06:07 PM.

    Leave a comment:


  • slowmotion
    replied
    20.09.2022

    Squat:
    20 kg x 5 x 5
    50 x 5 x 2
    70 x 3 x 2
    90 x 3
    105 x 3
    115 x 2
    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
    2 minutes rest.
    I should probably have stopped at 140 kg today. Maybe.
    Nah, it was all right.

    Overhead press:
    20 kg x 5 x 2
    30 x 5
    40 x 4
    45 x 3
    50 x 2
    55 x 1
    57.5 x 1
    60 kg x 1r x 2s
    57.5 kg x 1r x 5s
    2 minutes rest.
    This was all right.

    Close grip bench:
    20 kg x 10
    40 x 5
    60 x 5
    70 x 5
    80 x 4
    85 x 3
    90 kg x 2r x 4s
    2 minutes rest between sets.
    This was easier than I expected today.​

    Leave a comment:


  • slowmotion
    replied
    17.09.2022

    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 2
    125 x 1
    130 x 1
    135 x 1
    140 x 1
    145 kg x 1r
    130 kg x 2r
    130 kg x 3r
    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
    57.5 x 1
    60 kg x 1r x 2s
    57.5 kg x 1r x 5s
    2 minutes rest.

    Close grip bench:
    20 kg x 10
    40 x 5
    60 x 5
    70 x 5
    80 x 4
    85 x 3
    90 kg x 2r x 3s
    2 minutes rest.

    Pretty good day.​

    Leave a comment:


  • slowmotion
    replied
    15.09.2022

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

    Bench:
    20 kg x 10
    40 x 5
    60 x 5
    70 x 5
    80 x 4
    85 x 3
    90 x 2
    95 kg x 1r x 3s
    85 kg x 3r x 2s
    2 minutes rest.

    Deads:
    50 kg x 5
    80 x 5
    100 x 4
    120 x 3
    140 kg x 2r x 8s
    3 minutes rest.
    I forgot to put the belt on for the fifth set,
    but that didn't make any difference.
    Maybe I should deadlift without the belt more often.​

    Leave a comment:


  • slowmotion
    replied
    14.09.2022

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

    OHP:
    20 kg x 5 x 2
    30 x 5
    40 x 4
    45 x 3
    50 x 2
    55 x 1
    57 kg x 1r x 8s
    2 minutes rest.

    Close grip bench:
    20 kg x 10
    40 x 5
    60 x 5
    70 x 5
    80 x 4
    85 x 3
    90 kg x 2r x 2s
    2 minutes rest.​

    Leave a comment:


  • slowmotion
    replied
    13.09.2022

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 5
    105 x 4
    115 x 3
    120 x 2
    125 x 1
    130 x 1
    135 x 1
    140 x 1
    145 kg x 1r
    125 kg x 3r x 2s
    2 minutes rest.
    This felt like it was really heavy, but it wasn't really as heavy as it felt like.
    If that makes sense?
    Wasn't too bad, tho.

    Bench:
    20 kg x 10
    40 x 5
    60 x 5
    70 x 5
    80 x 4
    85 x 3
    90 x 2
    95 x 1
    100 kg x 1r x 3s
    80 kg x 5r x 2s
    2 minutes rest.
    This was all right.

    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
    3 minutes rest.
    Not too bad.
    I thought about doing some back off sets,
    but decided not to.
    I was done.​

    Leave a comment:

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