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

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 backoff sets either.
Leave a comment:

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:

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.
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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:

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 backoff 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:

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:

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:

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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