22.01.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 x 1
137.5 x 1
140 kg x 1r x 3s
125 kg x 1r x 6s
3 minutes rest between sets.
Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
75 x 4
80 x 3
82 x 2
90 x 1
95 x 1
97.5 x 1
100 kg x 1r x 3s
85 kg x 1r x 7s
3 minutes rest between sets.
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 kg x 1r x 7s
All reps fast up, slowly down.
3 minutes rest between sets.
Pretty good day.
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"The path is made by walking it..." Jan's log
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20.01.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 kg x 1r x 3s
108 x 2
112 x 2
116 x 2
120 kg x 2r
2 minutes rest between sets.
OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
60 kg x 1r x 3s
40 x 3
42 x 3
44 x 3
46 x 3
48 x 3
50 kg x 3r
2 minutes rest.
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 kg x 2r x 2s
80 kg x 3r x 3s
2 minutes rest between sets.
Rows:
50 kg x 5
70 kg x 5r x 7s
2 minutes rest.
I didn't feel like I had a lot of energy when I started lifting today,
but I feel pretty good now.
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19.01.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 x 1
137.5 x 1
140 kg x 1r x 3s
130 kg x 1r x 2s
3 minutes rest between sets,
4 minutes for the top singles.
Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 x 2
95 x 1
97.5 x 1
100 kg x 1r x 3s
90 kg x 2r x 2s
2 minutes rest between sets,
4 minutes for the top singles.
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 kg x 2r x 8s
3 minutes rest between sets.
All reps fast up, slowly down.
Another good day.
Leave a comment:

18.01.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 kg x 1r x 3s
105 x 2
110 x 2
115 x 2
120 x 2
125 kg x 2r
2 minutes rest between sets.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
60 kg x 2r
40 x 5
45 x 4
50 x 3
55 x 2
60 kg x 2r x 2s
2 minutes rest between sets.
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 kg x 2r x 2s
70 x 5
75 x 4
80 x 3
85 kg x 2r
2 minutes rest.
Rows:
50 kg x 5
70 kg x 5r x 7s
Pretty good day today.
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16.01.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 kg x 1r x 3s
105 x 2
110 x 2
115 x 2
120 x 2
125 kg x 2r
2 minutes rest between sets.
This was all right, once I got going.
OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
60 kg x 1r x 3s
40 x 5
45 x 4
50 x 3
52.5 x 2
55 kg x 2r
2 minutes rest.
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 kg x 2r x 2s
70 x 5
75 x 4
80 x 3
85 kg x 2r
2 minutes rest between sets.
Rows:
50 kg x 5
70 kg x 5r x 7s
2 minutes rest between sets.
Leave a comment:

15.01.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 x 1
137.5 x 1
140 kg x 1r
125 kg x 2r x 2s
This was not so good today. Not too heavy, but it didn't feel too good.
The 90 kg warmup set was pretty good, the rest was crap.
Got it done, tho.
Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 x 2
95 x 1
97.5 x 1
100 kg x 1r
85 kg x 2r x 2s
The top single was much heavier than expected today.
The rest was okay.
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 kg x 2r x 7s
All reps fast up, slowly down.
This was all right.
Not the best day ever. Not the worst day either.
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13.01.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 kg x 1r x 3s
105 x 2
110 x 2
115 x 2
120 kg x 2r
This felt pretty good today.
2 minutes rest between sets.
OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
60 kg x 1r x 3s
45 x 4
50 x 3
52.5 x 2
55 kg x 2r
This was all right.
2 minutes rest.
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 kg x 2r x 2r
70 x 5
75 x 4
80 x 3
85 kg x 2r
Not too bad, felt pretty good.
2 minutes rest between sets.
Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 7s
2 minutes rest.
Pretty good day.
Leave a comment:

12.01.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 x 1
140 kg x 1r
125 kg x 2r x 2s
Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 x 2
95 x 1
97.5 x 1
100 kg x 1r
85 kg x 2r x 2s
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 x 1
170 x 1
180 kg x 1r
145 kg x 2r x 3s
That was one of those days when everything feels like it is way too heavy.
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09.01.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 kg x 1r x 3s
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
60 kg x 1r x 3s
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 kg x 3r x 2s
90 kg x 2r x 2s
Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 7s
Today was a light day. More or less.
Leave a comment:

08.01.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
130 kg x 2r x 2s
Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
Board press:
77.5 x 5
82.5 x 4
87.5 x 3
92.5 x 2
97.5 x 1
100 x 1
102.5 x 1
105 kg x 1r
77.5 x 5
82.5 x 4
87.5 x 3
92.5 kg x 2r
Rack pulls:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 x 1
170 kg x 1r x 3s
150 kg x 3r x 3s
Leave a comment:

06.01.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 kg x 1r x 3s
105 x 5
110 x 4
115 x 3
120 x 2
Nothing too heavy today.
This felt pretty good.
2 minutes rest between sets.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
60 kg x 1r x 3s
40 x 5
45 x 4
50 x 3
55 x 2
This was all right.
2 minutes rest between sets.
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 kg x 2r x 2s
70 x 5
75 x 4
80 x 3
85 x 2
This was all right.
2 minutes rest.
Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 7s
I felt "something weird" going on in my right forearm when doing these,
but then I found that gripping the bar harder made the weirdness go away.
2 minutes rest between sets.
All in all a pretty good day.
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05.01.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 x 1
137.5 x 1
140 kg x 1r
105 x 2
110 x 2
115 x 2
120 x 2
125 kg x 2r
Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 x 2
95 x 1
97.5 x 1
100 kg x 1r
75 x 5
80 x 4
85 x 3
90 kg x 2r
Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 kg x 1r
170 kg x 1r
180 kg x 1r
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04.01.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 x 1
140 kg x 1r
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
60 kg x 1r
62.5 kg x 1r
60 kg x 1r
55 kg x 3r x 3s
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 kg x 2r x 2s
75 kg x 3r
80 kg x 3r
85 kg x 3r
Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 7s
Leave a comment:

02.01.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 kg x 1r x 2s
115 kg x 2r
120 kg x 2r
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
60 kg x 1r x 3s
55 kg x 2r x 3s
Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 kg x 2r x 2s
75 kg x 2r
80 kg x 2r
85 kg x 2r
Rows:
50 kg x 5
70 kg x 5r x 7s
Leave a comment:

01.01.2022
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 1
125 x 1
130 x 1
135 x 1
140 kg x 1r
115 kg x 2r
120 kg x 2r
125 kg x 2r
Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 x 2
95 x 1
97.5 x 1
100 kg x 1r
80 kg x 2r
85 kg x 2r
90 kg x 2r
Rack pulls:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 x 2
170 kg x 1r
180 kg x 1r
190 kg x 1r
150 kg x 2r
160 kg x 2r
This was another good day,
and the first session of the brand new year.
Sometimes I think about trying some other kind of programming,
but I guess it's just too late for me by now.
I've gotten used to doing it this way, and I enjoy the heavy singles and doubles.
So I'll just keep going with the squat and the bench five times a week, with small variations here and there just for fun.
Last edited by slowmotion; 01012022, 08:01 PM.
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