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

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  • slowmotion
    replied
    Still lifting, just more of the same. Tomorrow is another year.

    Leave a comment:


  • slowmotion
    replied
    04.12.2022

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

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

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  • slowmotion
    replied
    01.12.2022

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

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

    Close grip bench:
    20 kg x 5 x 2
    40 x 5
    60 x 5
    70 x 5
    80 x 3
    85 x 2
    90 kg x 1r x 3s
    75 kg x 3r x 2s
    2 minutes rest.

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

    Leave a comment:


  • slowmotion
    replied
    30.11.2022

    Squat:
    20 kg x 5 x 5
    50 x 5 x 2
    70 x 3 x 2
    90 x 3
    110 x 2
    120 x 2
    125 x 1
    130 x 1
    135 x 1
    140 kg x 1r
    112.5 kg x 3r x 2s
    2 minutes rest.
    This felt much better than yesterday.
    I had decided to go no higher than 140 kg no matter what,
    so I stopped there. The back-off sets were easy.

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

    Deads:
    50 kg x 5
    80 x 5
    100 x 5
    120 x 3
    140 x 2
    150 x 1
    160 kg x 1r x 3s
    127.5 kg x 3r x 2s
    2 minutes rest.
    This was all right.​

    Leave a comment:


  • slowmotion
    replied
    29.11.2022

    Squat:
    20 kg x 5 x 5
    50 x 5 x 2
    70 x 3 x 2
    90 x 3
    110 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.
    This was not so good, everything felt bloody heavy.
    Something wrong with the gravity again? Seems to be a problem around here.
    But I got it done anyway. Tomorrow is another day.

    Overhead press:
    20 kg x 5 x 2
    30 x 5
    40 x 5
    45 x 3
    50 x 2
    55 x 1
    57.5 x 1
    60 kg x 1r x 5s
    55 kg x 3r
    2 minutes rest.
    This felt pretty good.
    Don't know why.

    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 x 2
    95 kg x 1r
    80 kg x 3r x 2s
    2 minutes rest.
    This felt pretty good as well.
    Very strange.

    Barbell rows ( from hang ):
    50 kg x 5
    70 x 5
    80 kg x 5r x 3s
    2 minutes rest.
    I had planned some 70 kg sets,
    but that was too easy, so
    I did some 80 kg sets instead.

    So today the squat was not so good,
    but the rest was not too bad.​

    Leave a comment:


  • slowmotion
    replied
    27.11.2022

    Squat:
    20 kg x 5 x 5
    50 x 5 x 2
    70 x 3 x 2
    90 x 3
    110 x 2
    120 x 2
    125 x 1
    130 x 1
    135 x 1
    140 kg x 1r
    112.5 kg x 3r x 2s
    2 minutes rest.
    I had planned to stop at 130 or 135 kg,
    but went up to 140 kg.
    It was all right.

    Bench:
    20 kg x 5 x 2
    40 x 5
    60 x 5
    70 x 5
    80 x 5
    85 x 5
    90 x 2
    95 x 1
    97.5 x 1
    100 kg x 1r
    80 kg x 3r x 2s
    2 minutes rest.
    This was a bit more than I had planned.
    It was okay, tho.

    Deads:
    50 kg x 5
    80 x 5
    100 x 4
    120 x 3
    140 x 2
    150 x 1
    160 kg x 1r
    127.5 kg x 3r x 2s
    2 minutes rest.
    This was all right.

    So this was supposed to be a light day,
    but ended up to be more of a medium day, I guess.
    So let's just call it a medium day.​

    Leave a comment:


  • slowmotion
    replied
    26.11.2022

    Squat:
    20 kg x 5 x 5
    50 x 5 x 2
    70 x 3 x 2
    90 x 3
    110 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 5s
    2 minutes rest.

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

    Barbell rows:
    50 kg x 5
    70 kg x 5r x 5s
    2 minutes rest.​

    Leave a comment:


  • slowmotion
    replied
    24.11.2022

    Squat:
    20 kg x 5 x 5
    50 x 5 x 2
    70 x 3 x 2
    90 x 3
    110 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 5s
    2 minutes rest.
    Not the best squat day.
    Not the worst either.

    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
    85 kg x 2r 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
    2 minutes rest.
    The 180 kg rep was noticeably slower than the 170 kg rep,
    so I stopped there.
    I didn't feel like doing any back-off sets either.​

    Leave a comment:


  • slowmotion
    replied
    23.11.2022

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

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

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

    Leave a comment:


  • slowmotion
    replied
    22.11.2022

    Squat:
    20 kg x 5 x 5
    50 x 5 x 2
    70 x 3 x 2
    90 x 3
    110 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 5s
    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
    97.5 x 1
    100 kg x 1r
    80 x 2
    85 x 2
    90 x 2
    95 x 1
    97.5 x 1
    100 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 x 1
    170 x 1
    180 kg x 1r
    150 kg x 2r x 3s
    2 minutes rest.

    Everything felt good today.​

    Leave a comment:


  • slowmotion
    replied
    20.11.2022

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

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

    Leave a comment:


  • slowmotion
    replied
    19.11.2022

    Squat:
    20 kg x 5 x 5
    50 x 5 x 2
    70 x 3
    90 x 3
    110 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 5s
    2 minutes rest.
    The top single felt kind of heavy,
    the back-off doubles were okay.

    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
    97.5 x 1
    100 kg x 1r
    85 kg x 2r x 5s
    2 minutes rest.
    This felt pretty good today.

    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
    2 minutes rest.
    Not what I had planned,
    but what I ended up doing.
    It was all right.​

    Leave a comment:


  • slowmotion
    replied
    17.11.2022

    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 2
    130 x 1
    135 x 1
    140 kg x 1r x 2s
    130 kg x 1r x 3s
    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
    57.5 kg x 1r
    57.5 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 4
    85 x 3
    90 x 2
    95 kg x 1r
    90 kg x 2r x 3s
    2 minutes rest.

    A day where I was weaker on the day
    ( or there was something wrong with the gravity, yeah, let's go for that )
    than I expected, and so reps and sets were adjusted accordingly.
    Not a bad day, tho.​

    Leave a comment:


  • slowmotion
    replied
    16.11.2022

    Short day today.

    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 2
    130 x 1
    135 x 1
    140 kg x 1r
    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
    97.5 x 1
    100 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 x 1
    170 x 1
    180 kg x 1r
    2 minutes rest.​

    Leave a comment:


  • slowmotion
    replied
    15.11.2022

    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 2
    130 x 1
    135 x 1
    140 kg x 1r
    130 kg x 1r
    130 kg x 2r
    130 kg x 1r
    130 kg x 2r
    2 minutes rest.
    This was all right.
    The weird 1 and 2 reps on the back off sets were not planned or anything,
    it just happened that way.

    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 5s
    2 minutes rest.
    This was okay, felt pretty good.

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

    Pretty good day.​

    Leave a comment:

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