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

[slowmotion]

17.10.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r x 2s
120 kg x 2r x 2s
This was a repeat of yesterday.
It was okay.

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

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 kg x 2r x 3s
This felt pretty good today.

My lifting belt has been getting too loose again,
so yesterday I made two more holes in it.
Much better now.

[slowmotion]

16.10.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r x 2s
120 kg x 2r x 2s

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
50 x 2
60 kg x 1r x 3s
55 kg x 2r x 2s

Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 kg x 4r x 2s
85 kg x 2r x 4s

Barbell rows ( from hang ):
50 kg x 5
70 kg x 6r x 2s
80 kg x 4r x 4s

Pretty good day again.

[slowmotion]

14.10.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
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

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
100 kg x 1r x 3s
90 kg x 2r x 2s

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 kg x 2r
150 kg x 2r
160 kg x 2r
150 kg x 2r
140 kg x 2r

Everything felt good today.

[slowmotion]

13.10.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
120 kg x 2r x 5s
This was all right.
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 x 3s
Easier than expected.
2 minutes rest between sets.

Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 kg x 3r x 7s
Nothing much to say about this.
2 minutes rest.

Rows:
50 kg x 5
70 kg x 5r x 7s
2 minutes rest between sets.

[slowmotion]

12.10.2021

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 3s
This was all right.

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 kg x 2r x 3s
This felt pretty good today.

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 kg x 2r x 3s
This felt kind of easy today.

[slowmotion]

09.10.2021

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
140 kg x 1r
135 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
75 x 4
85 x 3
Board press:
90 kg x 3r x 2s
95 kg x 2r x 2s
100 kg x 2r x 3s
90 kg x 3r x 3s

Rack pulls:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 kg x 2r x 7s

[slowmotion]

07.10.2021

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 3s
115 kg x 4r x 2s

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

Medium grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 kg x 4r x 2s
80 kg x 3r x 4s

Rows:
50 kg x 5
70 kg x 5r x 7s

Pretty good day.

[slowmotion]

06.10.2021

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
140 kg x 1r
135 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
100 kg x 1r x 3s
90 kg x 3r x 3s

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
150 x 2
160 kg x 1r x 3s
150 kg x 2r
140 kg x 3r x 2s

[slowmotion]

05.10.2021

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 3s
This felt like absolute crap today.

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 x 3s
But this was all right.

Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 kg x 4r x 2s
85 kg x 3r x 4s
This felt pretty good.

Barbell rows:
50 kg x 5
70 kg x 5r x 7s

So I'm not sure what happened with the squat today.
The rest was all right, tho.

[slowmotion]

03.10.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
122.5 kg x 3r x 3s

Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 kg x 4r x 2s
85 kg x 3r x 3s

SLRDL:
50 kg x 5
80 x 4
95 x 3
105 kg x 3r x 3s

[slowmotion]

02.10.2021

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
140 kg x 1r
135 kg x 1r
115 kg x 2r x 3s
This felt very heavy today,
but none of the reps were slow.
Just one of those days, I guess.

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
This felt a bit heavy as well,
but it was not difficult.

Medium grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 kg x 4r x 2s
80 kg x 3r x 4s
This was all right.

Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 7s
This was easy.

So not one of the best days, but not too bad either.

[slowmotion]

30.09.2021

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
100 kg x 1r
105 kg x 1r
100 kg x 1r
80 kg x 2r
85 kg x 2r
90 kg x 2r

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
150 x 2
160 kg x 1r
170 kg x 1r x 2s
145 kg x 2r x 3s

[slowmotion]

28.09.2021

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
120 kg x 2r x 2s
2 minutes rest between sets, 3 minutes for the two top singles.
Warm ups felt really good today, the rest was as expected.

Overhead press:
20 kg x 5 x2
30 x 5
40 x 5
45 x 4
50 kg x 3
55 kg x 2
60 kg x 1
50 kg x 3
55 kg x 2
60 kg x 1
50 kg x 3
55 kg x 2
60 kg x 1
2 minutes rest between sets.
This slightly weird setup was just for variation, I decided to try it and see how it felt.
It wasn't too bad, but the last 60 kg single felt kinda heavy.

Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 4
75 kg x 3r x 7s
2 minutes rest between sets.
This was all right.

Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 7s
2 minutes rest between sets.

[slowmotion]

26.09.2021

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

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 x 3s

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 kg x 1r x 3s
85 kg x 2r x 2s

That was all I did today.

[slowmotion]

25.09.2021

I decided to end the deload week a couple of days early. It seems deload weeks is not really my thing.

So instead I did:

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

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
100 kg x 1r
102.5 kg x 1r
100 kg x 1r
87.5 kg x 2r x 3r

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
150 x 2
160 kg x 1r x 3
150 kg x 2r x 5s

So this turned out to be a pretty good day after all.