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

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  • slowmotion
    replied
    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.

    Leave a comment:


  • slowmotion
    replied
    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.

    Leave a comment:


  • slowmotion
    replied
    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.

    Leave a comment:


  • slowmotion
    replied
    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.

    Leave a comment:


  • slowmotion
    replied
    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.

    Leave a comment:


  • slowmotion
    replied
    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.

    Leave a comment:


  • slowmotion
    replied
    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.

    Leave a comment:


  • slowmotion
    replied
    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.

    Leave a comment:


  • slowmotion
    replied
    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.

    Leave a comment:


  • slowmotion
    replied
    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.

    Leave a comment:


  • slowmotion
    replied
    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.

    Leave a comment:


  • slowmotion
    replied
    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.

    Leave a comment:


  • slowmotion
    replied
    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.

    Leave a comment:


  • slowmotion
    replied
    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.

    Leave a comment:


  • slowmotion
    replied
    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.

    Leave a comment:

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