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

Other Discussions Training Logs
161

30.12.2021

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 kg x 1r x 3s
115 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
55 x 2
60 kg x 1r x 3s
55 kg x 2r x 2s

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 3s

Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 7s

162

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.

163

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

164

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

165

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

166

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.

167

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

168

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.

169

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.

170

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.

171

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 warm-up 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.

172

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.

173

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.

174

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.

175

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.

176

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.

177

23.01.2022

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
115 kg x 2r x 5s
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
50 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 5
75 x 4
80 x 3
85 x 2
90 kg x 2r x 2s
80 kg x 2r x 5s
2 minutes rest between sets.

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

I thought I’d just do a short and light day today, but ended up with a couple more back-off sets than planned.
Everything felt pretty good today.

178

26.01.2022

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
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 1r x 3s
45 kg x 3r x 5s
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 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 between sets.

179

27.01.2022

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
142.5 kg x 1r
140 kg x 1r
127.5 kg x 2r x 2s
2 minutes rest between sets,
4 minutes for the top singles.

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 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 7s
All reps fast up, slowly down.
3 minutes rest between sets.

180

29.01.2022

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 x 1
135 x 1
140 kg x 1r
120 kg x 2r x 5s
2 minutes rest between sets,
3 minutes rest before the top single.
I had just planned a couple of 130 kg singles for the squat today,
but everything felt good, so I went a bit heavier.

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 3s
2 minutes rest between sets.
The 60 kg doubles felt really good today,
better than the back-off 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 2r x 2s
80 kg x 3r x 3s
2 minutes rest between sets.
This was ok.

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

And as usual I ended the session with curls,
5 sets of 10 with the empty bar EMOM,
just to keep my elbows happy.

Today was a really good day.