“Lifting for fun...” Jan's log.
Moderator: Chebass88
- slowmotion
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- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
20.05.2023
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 3
110 x 3
115 x 2
120 x 2
123 x 2
126 x 1
129 x 1
132 x 1
135 kg x 1r
3 minutes rest.
This felt like absolute crap today,
so I stopped at 135 kg before something silly happened.
Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
75 x 5
80 x 4
85 x 3
90 x 2
92.5 x 1
95 x 1
97.5 kg x 1r
2 minutes rest.
This felt pretty good today.
Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 x 1
165 x 1
170 kg x 1r
3 minutes rest.
This could have been better.
Could have been worse, too.
I'm still not well, but I'm getting better, it seems.
At least I hope so.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 3
110 x 3
115 x 2
120 x 2
123 x 2
126 x 1
129 x 1
132 x 1
135 kg x 1r
3 minutes rest.
This felt like absolute crap today,
so I stopped at 135 kg before something silly happened.
Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
75 x 5
80 x 4
85 x 3
90 x 2
92.5 x 1
95 x 1
97.5 kg x 1r
2 minutes rest.
This felt pretty good today.
Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 x 1
165 x 1
170 kg x 1r
3 minutes rest.
This could have been better.
Could have been worse, too.
I'm still not well, but I'm getting better, it seems.
At least I hope so.
- slowmotion
- Registered User
- Posts: 3182
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
23.05.2023
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 3s
110 kg x 2r x 3s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 3 ( should have been two reps, but I forgot to stop )
57.5 x 1
60 kg x 1r
61 kg x 1r
60 kg x 1r
57.5 kg x 2r x 3s
2 minutes rest.
Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 kg x 1r x 7s
2 minutes rest.
This was all right.
Not a bad day.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 3s
110 kg x 2r x 3s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 3 ( should have been two reps, but I forgot to stop )
57.5 x 1
60 kg x 1r
61 kg x 1r
60 kg x 1r
57.5 kg x 2r x 3s
2 minutes rest.
Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 kg x 1r x 7s
2 minutes rest.
This was all right.
Not a bad day.
- slowmotion
- Registered User
- Posts: 3182
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
24.05.2023
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 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
80 x 3
85 x 2
90 kg x 1r x 3s
2 minutes rest.
Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 kg x 1r x 3s
2 minutes rest.
Short/light day today, no back-off sets on anything.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 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
80 x 3
85 x 2
90 kg x 1r x 3s
2 minutes rest.
Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 kg x 1r x 3s
2 minutes rest.
Short/light day today, no back-off sets on anything.
- slowmotion
- Registered User
- Posts: 3182
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
25.05.2023
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 5s
2 minutes rest.
Press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 x 1
60 kg x 1r x 5s
2 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
95 kg x 1r x 3s
85 kg x 2r x 2s
2 minutes rest.
Barbell rows (from floor):
50 kg x 5
70 x 5
80 kg kg x 5r
2 minutes rest.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 5s
2 minutes rest.
Press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 x 1
60 kg x 1r x 5s
2 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
95 kg x 1r x 3s
85 kg x 2r x 2s
2 minutes rest.
Barbell rows (from floor):
50 kg x 5
70 x 5
80 kg kg x 5r
2 minutes rest.
- slowmotion
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- Age: 66
Re: “Lifting for fun...” Jan's log.
28.05.2023
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 3
100 x 3
110 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
100 kg x 2r
105 kg x 2r
110 kg x 2r
115 kg x 2r
120 kg x 2r
2 minutes rest.
This was all right.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5 x 2
50 x 3
55 x 2
57.5 x 1
60 x 1
61 x 1
62 kg x 1r
45 kg x 3r
50 kg x 3r
55 kg x 3r
2 minutes rest.
I woke up this morning with a weird feeling in my right
shoulder, but after pressing it felt much better.
So this was all right.
Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
87.5 kg x 2r x 3s
2 minutes rest.
Not too bad.
So this turned out better than I expected.
edit:
Next day, woke up this morning and right shoulder was weird again,
but I just moved my arm around a bit and now it is fine.
No problem.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 3
100 x 3
110 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
100 kg x 2r
105 kg x 2r
110 kg x 2r
115 kg x 2r
120 kg x 2r
2 minutes rest.
This was all right.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5 x 2
50 x 3
55 x 2
57.5 x 1
60 x 1
61 x 1
62 kg x 1r
45 kg x 3r
50 kg x 3r
55 kg x 3r
2 minutes rest.
I woke up this morning with a weird feeling in my right
shoulder, but after pressing it felt much better.
So this was all right.
Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
87.5 kg x 2r x 3s
2 minutes rest.
Not too bad.
So this turned out better than I expected.
edit:
Next day, woke up this morning and right shoulder was weird again,
but I just moved my arm around a bit and now it is fine.
No problem.
- slowmotion
- Registered User
- Posts: 3182
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
29.05.2023
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 3
100 x 3
110 x 2
120 x 2
125 x 1
130 kg x 1r
117.5 kg x 1r 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 3
85 x 2
90 kg x 1r x 3s
2 minutes rest.
Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 kg x 1r
145 kg x 1r x 2s
2 minutes rest.
Short/light day today.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 3
100 x 3
110 x 2
120 x 2
125 x 1
130 kg x 1r
117.5 kg x 1r 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 3
85 x 2
90 kg x 1r x 3s
2 minutes rest.
Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 kg x 1r
145 kg x 1r x 2s
2 minutes rest.
Short/light day today.
- slowmotion
- Registered User
- Posts: 3182
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
30.05.2023
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
125 x 1
130 x 1
135 kg x 1r
127.5 kg x 1r x 2s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 5 (was supposed to be 3 reps, but I forgot to stop)
55 x 2
57.5 x 1
60 x 1
61 x 1
62 kg x 1r
59 kg x 1r x 2s
55 kg x 2r x 2s
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 x 1
92.5 kg x 1r
87.5 kg x 1r x 2s
2 minutes rest.
Pretty good day.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
125 x 1
130 x 1
135 kg x 1r
127.5 kg x 1r x 2s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 5 (was supposed to be 3 reps, but I forgot to stop)
55 x 2
57.5 x 1
60 x 1
61 x 1
62 kg x 1r
59 kg x 1r x 2s
55 kg x 2r x 2s
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 x 1
92.5 kg x 1r
87.5 kg x 1r x 2s
2 minutes rest.
Pretty good day.
- slowmotion
- Registered User
- Posts: 3182
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
31.05.2023
So today I had planned to do a short/light day.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
125 x 1
130 x 1
135 kg x 1r
127.5 kg x 1r x 2s
2 minutes rest.
This was all right, I only went a little heavier than I had planned for.
Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
92.5 kg x 1r x 5s
2 minutes rest.
I had planned 2 back-off singles,
but ended up doing 5.
That probably wasn't necessary.
No big deal.
Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 kg x 1r
145 kg x 1r x 2s
2 minutes rest.
I followed the plan on deadlifts! hehe
Nice and easy.
Pretty good day.
So today I had planned to do a short/light day.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
125 x 1
130 x 1
135 kg x 1r
127.5 kg x 1r x 2s
2 minutes rest.
This was all right, I only went a little heavier than I had planned for.
Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
92.5 kg x 1r x 5s
2 minutes rest.
I had planned 2 back-off singles,
but ended up doing 5.
That probably wasn't necessary.
No big deal.
Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 kg x 1r
145 kg x 1r x 2s
2 minutes rest.
I followed the plan on deadlifts! hehe
Nice and easy.
Pretty good day.
- slowmotion
- Registered User
- Posts: 3182
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
01.06.2023
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
110 x 3
120 x 2
125 x 1
130 x 1
135 kg x 1r
127.5 kg x 1r x 3s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 4
55 x 3
57.5 x 2
60 x 1
62.5 kg x 1r
59 kg x 1r x 3
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 kg x 1r
87.5 kg x 1r x 3s
2 minutes rest.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
110 x 3
120 x 2
125 x 1
130 x 1
135 kg x 1r
127.5 kg x 1r x 3s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 4
55 x 3
57.5 x 2
60 x 1
62.5 kg x 1r
59 kg x 1r x 3
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 kg x 1r
87.5 kg x 1r x 3s
2 minutes rest.
- slowmotion
- Registered User
- Posts: 3182
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
03.06.2023
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
100 x 4
110 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
127.5 kg x 1r x 2s
2 minutes rest.
Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
75 x 5
80 x 4
85 x 3
90 x 2
92.5 x 1
95 x 1
97.5 kg x 1r
92.5 kg x 1r x 3s
2 minutes rest.
Deads:
50 kg x 5
80 x 5
100 x 5
120 x 4
140 x 3
150 x 2
160 x 1
170 x 1
180 kg x 1r
145 kg x 2r x 2s
2 minutes rest.
I didn't feel good before lifting today,
and the warm-up reps on the squat felt "really heavy".
But then I started to feel better, and
the day turned out to be pretty good after all.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
100 x 4
110 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
127.5 kg x 1r x 2s
2 minutes rest.
Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
75 x 5
80 x 4
85 x 3
90 x 2
92.5 x 1
95 x 1
97.5 kg x 1r
92.5 kg x 1r x 3s
2 minutes rest.
Deads:
50 kg x 5
80 x 5
100 x 5
120 x 4
140 x 3
150 x 2
160 x 1
170 x 1
180 kg x 1r
145 kg x 2r x 2s
2 minutes rest.
I didn't feel good before lifting today,
and the warm-up reps on the squat felt "really heavy".
But then I started to feel better, and
the day turned out to be pretty good after all.
- slowmotion
- Registered User
- Posts: 3182
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
04.06.2023
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
100 x 5
110 x 3
120 x 2
125 x 1
130 x 1
135 kg x 1r
127.5 kg x 1r x 2s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 4
55 x 3
57.5 x 2
60 kg x 1r
57.5 kg x 2r x 2s
2 minutes rest.
Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
75 kg x 4r x 2s
80 kg x 3r x 2s
85 kg x 2r x 3s
2 minutes rest.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
100 x 5
110 x 3
120 x 2
125 x 1
130 x 1
135 kg x 1r
127.5 kg x 1r x 2s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 4
55 x 3
57.5 x 2
60 kg x 1r
57.5 kg x 2r x 2s
2 minutes rest.
Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
75 kg x 4r x 2s
80 kg x 3r x 2s
85 kg x 2r x 3s
2 minutes rest.
- slowmotion
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- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
06.06.2023
Warm up was pushing the lawn mower for about 40 minutes.
Then:
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
100 x 5
110 x 3
120 x 2
125 x 1
130 x 1
135 kg x 1r @8
127.5 kg x 1r x 2s
2 minutes rest.
Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
75 x 5
80 x 5
85 x 5
90 x 3
92.5 x 2
95 x 1
97.5 x 1
100 kg x 1r @8.5 or so.
2 minutes rest.
Deads:
50 kg x 5
80 x 5
100 x 5
120 x 3
140 x 2
150 x 1
160 kg x 1r x 3s
2 minutes rest.
Pretty good day.
Warm up was pushing the lawn mower for about 40 minutes.
Then:
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
100 x 5
110 x 3
120 x 2
125 x 1
130 x 1
135 kg x 1r @8
127.5 kg x 1r x 2s
2 minutes rest.
Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
75 x 5
80 x 5
85 x 5
90 x 3
92.5 x 2
95 x 1
97.5 x 1
100 kg x 1r @8.5 or so.
2 minutes rest.
Deads:
50 kg x 5
80 x 5
100 x 5
120 x 3
140 x 2
150 x 1
160 kg x 1r x 3s
2 minutes rest.
Pretty good day.
- slowmotion
- Registered User
- Posts: 3182
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
07.06.2023
Warm up was pushing the lawn mower again.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
100 x 5
110 x 4
120 x 3
125 x 2
130 x 1
135 kg x 1s @8
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 4
55 x 3
57.5 x 2
60 kg x 1r @7.5 or so.
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 @7
2 minutes rest.
Warm up was pushing the lawn mower again.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
100 x 5
110 x 4
120 x 3
125 x 2
130 x 1
135 kg x 1s @8
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 4
55 x 3
57.5 x 2
60 kg x 1r @7.5 or so.
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 @7
2 minutes rest.
- slowmotion
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- Posts: 3182
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
10.06.2023
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
100 x 5
110 x 4
120 x 3
125 x 2
130 x 1
135 kg x 1r
122.5 kg x 1r x 2s
2 minutes rest.
This was not good, even the warm-ups
with the empty bar felt heavy today.
Oh well. Got it done anyway.
Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
75 x 4
80 x 5
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
2 minutes rest.
This was all right, tho. Weird.
Deads:
50 kg x 5
80 x 5
100 x 5
115 x 4
130 x 3
140 x 2
150 x 1
160 x 1
165 x 1
170 kg x 1r
2 minutes rest.
This felt better than the squat session,
but not by much.
One of those days.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
100 x 5
110 x 4
120 x 3
125 x 2
130 x 1
135 kg x 1r
122.5 kg x 1r x 2s
2 minutes rest.
This was not good, even the warm-ups
with the empty bar felt heavy today.
Oh well. Got it done anyway.
Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
75 x 4
80 x 5
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
2 minutes rest.
This was all right, tho. Weird.
Deads:
50 kg x 5
80 x 5
100 x 5
115 x 4
130 x 3
140 x 2
150 x 1
160 x 1
165 x 1
170 kg x 1r
2 minutes rest.
This felt better than the squat session,
but not by much.
One of those days.
- slowmotion
- Registered User
- Posts: 3182
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
11.06.2023
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 3
100 x 3
110 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
57.5 x 1
60 kg x 1r x 3s
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 3s
2 minutes rest.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 3
100 x 3
110 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
57.5 x 1
60 kg x 1r x 3s
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 3s
2 minutes rest.
- slowmotion
- Registered User
- Posts: 3182
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
13.06.2023
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 3
110 x 2
120 x 2
125 x 2
130 x 1
135 x 1
137.5 kg x 1r
140 kg x 1r
137.5 kg x 1r
2 minutes rest.
This was surprisingly easy today.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
57.5 x 1
60 kg x 1r
61 kg x 1r x 2s
60 kg x 1r
61 kg x 1r
2 minutes rest.
This was all right.
Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 kg x 2r
92.5 kg x 2r
95 kg x 2r
90 kg x 2r
92.5 kg x 2r
2 minutes rest.
Again, surprisingly easy.
Pretty good day.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 3
110 x 2
120 x 2
125 x 2
130 x 1
135 x 1
137.5 kg x 1r
140 kg x 1r
137.5 kg x 1r
2 minutes rest.
This was surprisingly easy today.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
57.5 x 1
60 kg x 1r
61 kg x 1r x 2s
60 kg x 1r
61 kg x 1r
2 minutes rest.
This was all right.
Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 kg x 2r
92.5 kg x 2r
95 kg x 2r
90 kg x 2r
92.5 kg x 2r
2 minutes rest.
Again, surprisingly easy.
Pretty good day.
- JohnHelton
- Registered User
- Posts: 4455
- Joined: Wed Apr 11, 2018 12:17 pm
- Location: Bozeman, MT
- Age: 51
- Contact:
Re: “Lifting for fun...” Jan's log.
Nice work, Jan.
- slowmotion
- Registered User
- Posts: 3182
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
Thanks, John. It was a very good day!
- slowmotion
- Registered User
- Posts: 3182
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
14.06.2023
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 3
110 x 2
120 x 2
125 x 2
130 x 1
135 x 1
137.5 x 1
140 kg x 1r
137.5 x 1
2 minutes rest.
I had planned to maybe stop at 130 kg today
and then do a couple of back-off sets, but I kept going up.
So this ended up being a repeat of yesterday.
Felt pretty good.
Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
95 x 1
97.5 x 1
100 kg x 1r
97.5 x 1
2 minutes rest.
This was all right.
Deads:
50 kg x 5
80 x 5
100 x 5
115 x 4
130 x 3
140 x 2
150 x 1
160 x 1
165 x 1
170 kg x 1r
160 kg x 1r x 2s
3 minutes rest.
Heavier than I thought it would be.
Not too bad, tho.
Another good day.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 3
110 x 2
120 x 2
125 x 2
130 x 1
135 x 1
137.5 x 1
140 kg x 1r
137.5 x 1
2 minutes rest.
I had planned to maybe stop at 130 kg today
and then do a couple of back-off sets, but I kept going up.
So this ended up being a repeat of yesterday.
Felt pretty good.
Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
95 x 1
97.5 x 1
100 kg x 1r
97.5 x 1
2 minutes rest.
This was all right.
Deads:
50 kg x 5
80 x 5
100 x 5
115 x 4
130 x 3
140 x 2
150 x 1
160 x 1
165 x 1
170 kg x 1r
160 kg x 1r x 2s
3 minutes rest.
Heavier than I thought it would be.
Not too bad, tho.
Another good day.
- slowmotion
- Registered User
- Posts: 3182
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
17.06.2023
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 3
110 x 2
120 x 2
125 x 2
130 x 1
135 x 1
137.5 x 1
140 x 1
142.5 kg x 1r
2 minutes rest.
This felt pretty good.
Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 x 1
100 kg x 1r
2 minutes rest.
Easier than I thought it would be.
Deads:
50 kg x 5
80 x 5
100 x 5
115 x 4
130 x 3
140 x 2
150 x 1
160 kg x 1r x 5s
2 minutes rest.
This was all right,
but I didn't feel like going any heavier.
Pretty good day again.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 3
110 x 2
120 x 2
125 x 2
130 x 1
135 x 1
137.5 x 1
140 x 1
142.5 kg x 1r
2 minutes rest.
This felt pretty good.
Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 x 1
100 kg x 1r
2 minutes rest.
Easier than I thought it would be.
Deads:
50 kg x 5
80 x 5
100 x 5
115 x 4
130 x 3
140 x 2
150 x 1
160 kg x 1r x 5s
2 minutes rest.
This was all right,
but I didn't feel like going any heavier.
Pretty good day again.