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

Other Discussions Training Logs
181

30.01.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 kg x 1r x 3s
115 kg x 2r x 3s
2 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
85 x 2
90 x 1
95 kg x 1r x 3s
85 kg x 2r x 3s
2 minutes rest between sets.

SLRDL:
50 kg x 5
80 x 5
95 x 4
105 kg x 3r x 3s
2 minutes rest between sets.

So today was a sort of medium medium day.
It was ok.

182

02.02.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
115 kg x 2r x 8s
2 minutes rest between sets,
3 minutes for the top singles.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 2
90 x 2
95 x 1
100 kg x 1r
80 kg x 2r x 8s
2 minutes rest between sets,
3 minutes for the top singles.

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 x 2
160 x 2
170 x 1
180 kg x 1r
150 kg x 2r x 4s
3 minutes rest between sets.

Everything felt good today.

183

03.02.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
115 kg x 2r x 7s
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 2r x 2s
50 kg x 2r x 7s
2 minutes rest between sets.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 2
90 kg x 2r x 2s
80 kg x 2r x 4s
2 minutes rest.

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

184

04.02.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
130 kg x 1r x 2s
2 minutes rest between sets.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 2
90 x 2
95 x 1
100 kg x 1r
90 kg x 1r x 2s
2 minutes rest.

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 kg x 2r x 7s
2 minutes rest between sets.

185

05.02.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 kg x 1r x 5s
115 kg x 2r x 5s
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 2r
50 x 3
55 x 2
60 kg x 2r
50 x 3
55 x 2
60 kg x 2r
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 3
85 x 2
90 kg x 2r x 2s
80 kg x 2r x 5s
2 minutes rest.

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

186

09.02.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 kg x 1r x 2s
115 kg x 2r x 7s
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 2s
50 kg x 2r x 4s
55 kg x 2r x 3s
2 minutes rest between sets.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
75 x 4
80 x 3
85 x 2
90 kg x 1r x 3s
80 kg x 3r x 2s
2 minutes rest.

Barbell rows:
50 kg x 5
70 kg x 5r x 2s
80 kg x 4r x 2s
90 kg x 3r x 2s
2 minutes rest between sets.

187

10.02.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 kg x 1r x 2s
120 kg x 2r x 2s
2 minutes rest between sets.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 2
90 x 1
95 kg x 1r x 2s
85 kg x 2r x 2s
2 minutes rest.

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
140 kg x 2r x 7s
All reps fast up, slow down.
3 minutes rest between sets.

Today was a sort of medium light day, nothing heavy.

188

12.02.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 kg x 1r x 2s
120 kg x 2r x 2s
2 minutes rest between sets.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
72.5 x 4
77.5 x 3
82.5 x 2
87.5 x 2
92.5 x 1
95 x 1
97.5 kg x 1r x 2s
82.5 kg x 3r x 3s
2 minutes rest.

Rack pulls:
50 kg x 5
70 x 5
90 x 4
110 x 3
130 x 2
150 x 2
170 kg x 2r x 2s
150 kg x 3r x 2s
3 minutes rest between sets.

Everything felt good today.

189

13.02.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 kg x 1r x 3s
120 kg x 2r x 2s
2 minutes rest.

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

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 kg x 2r x 5s
2 minutes rest between sets.

Everything felt really heavy today,
so this was all I did today.
Better than doing nothing.

190

15.02.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 2
130 x 1
135 kg x 1r x 2s
120 kg x 2r x 3s
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
50 x 3
55 x 2
60 kg x 2r
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 4
75 x 3
80 x 3
85 kg x 2r x 2s
90 kg x 2r x 2s
85 kg x 2r x 2s
2 minutes rest between sets.

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

191

So I’ve been thinking about it for a couple of weeks, and it has become clear to me that it is time for me to take a deload and to start over.
The plan right now is to just take it very easy for a week or two, and then to sloooowly move forwards.
We all know what happens to plans and so on and so forth … so we will see how it goes, I guess.

17.02.2022

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
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 2
90 kg x 1r
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 kg x 2r x 3s
3 minutes rest between sets.

So that was all I did today.

192

18.02.2022

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
110 kg x 2r x 2s
2 minutes rest.

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
50 kg x 5r
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 kg x 2r
2 minutes rest between sets.

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

I didn’t do that much today either.

193

19.02.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 kg x 1r x 2s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 4
75 x 3
80 x 3
85 x 2
90 kg x 2r
75 kg x 8r
2 minutes rest between sets.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
157.5 kg x 1r x 2s
2 minutes rest.

194

20.02.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 2
130 kg x 1r x 2s
2 minutes rest.

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
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 2
90 kg x 2r
75 kg x 5r
2 minutes rest between sets.

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

195

22.02.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 kg x 1r x 3s
2 minutes rest.

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
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 2
90 kg x 1r x 3s
2 minutes rest.

196

23.02.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
120 x 1
125 x 1
130 kg x 1r x 4s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 1
90 kg x 1r x 4s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 kg x 2r x 4s
3 minutes rest between sets.

197

24.02.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
105 x 5
115 kg x 5r
105 x 5
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 4s

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
75 kg x 5r
70 x 5
2 minutes rest.

198

26.02.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 kg x 1r x 5s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
75 x 4
80 x 3
85 x 2
90 kg x 1r x 5s
2 minutes rest.

Rack pulls:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
160 kg x 2r x 3s
2 minutes rest between sets.

Pretty good day.

199

27.02.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 kg x 1r x 3s
2 minutes rest.

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
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
75 x 4
80 x 3
85 x 2
90 kg x 1r x 3s
2 minutes rest.

200

01.03.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
105 x 3
115 x 2
120 x 2
125 x 1
130 kg x 1r x 3s
2 minutes rest.

OHP:
20 kg x 10
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
60 kg x 1r x 4s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
75 x 4
80 x 3
85 x 2
90 kg x 1r x 4s
2 minutes rest.