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

[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.

[slowmotion]

16.06.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
105 x 4
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
2 - 4 minutes rest between sets.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 kg x 3r x 7s
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
93 x 1
95 kg x 1r
90 kg x 1r x 5s
2 minutes rest between sets.

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

Everything felt good today.

[slowmotion]

15.06.2022

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 2r x 3s

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 3s

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

Kind of light day today.

[slowmotion]

14.06.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
105 x 4
115 x 3
123 x 2
128 x 1
133 x 1
136 x 1
139 x 1
142 kg x 1r
125 kg x 2r x 2s
This was all right.
3 minutes rest between sets.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 kg x 3r x 7s
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
93 x 1
95 kg x 1r
90 kg x 1r x 5s
2 minutes rest between sets.
This felt pretty good.

[slowmotion]

09.06.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
105 x 4
115 x 3
123 x 2
128 x 1
133 x 1
136 kg x 1r
3 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
92.5 x 1
95 x 1
97.5 x 1
100 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 x 1
180 kg x 1r
3 minutes rest.

Another good day.

[slowmotion]

08.06.2022

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

OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 kg x 4r x 2s
45 kg x 5r 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 x 2
92.5 x 1
95 kg x 1r
85 kg x 2r x 2s
3 minutes rest.

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

[slowmotion]

06.06.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
105 x 4
115 x 3
123 x 2
128 x 1
133 x 1
136 x 1
139 x 1
142 kg x 1r
124 kg x 2r x 2s
3 minutes rest.
This was all right.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
79 x 4
84 x 3
89 x 2
91 x 1
93 x 1
95 x 1
97 x 1
99 kg x 1r
89 kg x 2r x 2s
3 minutes rest.
This felt pretty good today.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 kg x 2r x 2s
150 kg x 2r x 2s
160 kg x 1r x 2s
3 minutes rest.
This wasn't what I had planned to do on the deadlift today,
but it was what I ended up doing.

Pretty good day.

[slowmotion]

05.06.2022

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

OHP:
20 kg x 5 x 2
30 x 5
40 x 4
45 kg x 3r x 7s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
79 x 4
84 x 3
89 x 2
91 x 1
93 kg x 1r
84 kg x 2r x 2s
2 minutes rest.

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

[slowmotion]

04.06.2022

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

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

Not a bad day.

[slowmotion]

02.06.2022

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
132 x 1
135 kg x 1r
120 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
55 x 1
57 x 1
59 kg x 1r
52 kg x 2r x 5s
2 minutes rest between sets.

Close grip 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
82 kg x 2r x 2s
2 minutes rest between sets.

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

[slowmotion]

01.06.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 3
105 x 3
115 x 2
123 x 2
128 x 2
132 x 1
135 kg x 1r
120 kg x 2r x 2s
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 2
93 x 2
95 x 1
97 x 1
99 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.

[slowmotion]

30.05.2022

I've not been feeling well, so I haven't lifted for a couple of days.
But now I feel better again, so today I did:

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
105 x 5
115 x 4
123 x 2
128 x 2
132 x 1
135 kg x 1r
120 kg x 2r x 2s
This felt like crap today.
3 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 kg x 3r x 7s
I don't know what to say.
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
89 x 2
91 x 1
93 kg x 1r
82 kg x 2r x 2s
Finally starting to feel okay!
2 minutes rest.

SLRDL:
50 kg x 5
70 x 5
90 kg x 5r x 3s
I haven't done these in a long time. Fairly easy.
2 minutes rest.

So today was not the best day, but I am glad I lifted. Tomorrow will be better.

[slowmotion]

26.05.2022

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

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
79 x 4
84 x 3
89 x 2
91 x 1
93 x 1
95 x 1
97 kg x 1r
85 kg x 2r x 2s
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 x 1
180 kg x 1r
160 kg x 2r x 2s
3 minutes rest.

Pretty good day.
The elbow held up well today,
slightly sore, but not painful.