Thanks man! Appreciate it!
“Lifting for fun...” Jan's log.
Moderator: Chebass88
- slowmotion
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- Age: 66
Re: “Lifting for fun...” Jan's log.
- slowmotion
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- Joined: Mon Sep 18, 2017 9:39 am
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- Age: 66
Re: “Lifting for fun...” Jan's log.
12.12.2023
Light day.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 kg x 2r x 2s
2 minutes rest.
OHP:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 4
45 kg x 3r x 3s
2 minutes rest.
Close grip bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 4
70 kg x 3r x 3s
2 minutes rest.
Light day.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 kg x 2r x 2s
2 minutes rest.
OHP:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 4
45 kg x 3r x 3s
2 minutes rest.
Close grip bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 4
70 kg x 3r x 3s
2 minutes rest.
- slowmotion
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- Posts: 3185
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
12.12.2023
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 2
100 x 2
110 x 2
115 x 1
120 kg x 1r
2 minutes rest.
Slowly working back up.
This felt pretty good.
Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 5
45 x 4
48 x 3
51 x 2
54 kg x 1r x 3s
2 minutes rest.
Close grip bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 x 2
85 kg x 2r x 2s
2 minutes rest.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 2
100 x 2
110 x 2
115 x 1
120 kg x 1r
2 minutes rest.
Slowly working back up.
This felt pretty good.
Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 5
45 x 4
48 x 3
51 x 2
54 kg x 1r x 3s
2 minutes rest.
Close grip bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 x 2
85 kg x 2r x 2s
2 minutes rest.
- slowmotion
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- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
13.12.2023
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 2
100 x 2
110 x 2
115 x 1
120 kg x 1r
2 minutes rest.
Some minor discomfort.
Bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 x 2
85 kg x 1r x 3s
2 minutes rest.
This was all right.
Deads:
50 kg x 5
80 x 5
100 x 4
115 x 3
130 x 2
140 x 1
150 kg x 1r x 3s
2 minutes rest.
This was heavier than I thought it would be,
but not really heavy.
If that makes sense at all.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 2
100 x 2
110 x 2
115 x 1
120 kg x 1r
2 minutes rest.
Some minor discomfort.
Bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 x 2
85 kg x 1r x 3s
2 minutes rest.
This was all right.
Deads:
50 kg x 5
80 x 5
100 x 4
115 x 3
130 x 2
140 x 1
150 kg x 1r x 3s
2 minutes rest.
This was heavier than I thought it would be,
but not really heavy.
If that makes sense at all.
- slowmotion
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- Age: 66
Re: “Lifting for fun...” Jan's log.
14.12.2023
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 kg x 3r x 4s
2 minutes rest.
This was all right.
Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 5
45 x 4
48 kg x 3r x 3s
2 minutes rest.
Close grip bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 kg x 3r x 3s
2 minutes rest.
Just a light day today.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 kg x 3r x 4s
2 minutes rest.
This was all right.
Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 5
45 x 4
48 kg x 3r x 3s
2 minutes rest.
Close grip bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 kg x 3r x 3s
2 minutes rest.
Just a light day today.
- slowmotion
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- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
16.12.2023
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3 x 2
100 x 2
110 x 1
115 x 1
120 kg x 1r
2 minutes rest.
I had planned a bunch of 90 kg triples
but that was too boring, so I did this instead.
Bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 x 2
85 x 1
90 kg x 1r
81 kg x 2r x 2s
2 minutes rest.
This was all right.
Rows ( from the floor) :
50 kg x 5
70 kg x 5r x 3s
2 minutes rest.
I had planned some light deadlifts,
but did rows instead.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3 x 2
100 x 2
110 x 1
115 x 1
120 kg x 1r
2 minutes rest.
I had planned a bunch of 90 kg triples
but that was too boring, so I did this instead.
Bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 x 2
85 x 1
90 kg x 1r
81 kg x 2r x 2s
2 minutes rest.
This was all right.
Rows ( from the floor) :
50 kg x 5
70 kg x 5r x 3s
2 minutes rest.
I had planned some light deadlifts,
but did rows instead.
- slowmotion
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- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
17.12.2023
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 kg x 3r x 5s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 5
45 x 3
48 x 2
51 x 1
54 kg x 1r
50 kg x 2r x 2s
2 minutes rest.
Close grip bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 x 2
85 kg x 1r
77.5 kg x 2r x 2s
2 minutes rest.
Everything felt good today.
Also, this morning my body weight was 88,9 kg, so I can finally say I am below 90 kg body weight.
That also means I've lost over 35 kg since I started lifting. I'm pleased with that.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 kg x 3r x 5s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 5
45 x 3
48 x 2
51 x 1
54 kg x 1r
50 kg x 2r x 2s
2 minutes rest.
Close grip bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 x 2
85 kg x 1r
77.5 kg x 2r x 2s
2 minutes rest.
Everything felt good today.
Also, this morning my body weight was 88,9 kg, so I can finally say I am below 90 kg body weight.
That also means I've lost over 35 kg since I started lifting. I'm pleased with that.
- slowmotion
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- Age: 66
Re: “Lifting for fun...” Jan's log.
19.12.2023
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 x 2
115 x 1
120 x 1
125 x 1
130 kg x 1r
2 minutes rest.
Again, I had planned a bunch of triples, but boring...
So instead I did this.
Knee was okay, but there was some back pain,
probably because I was concentrating too much on the knee.
I have decided everything is fine, tho.
Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 5
45 x 4
48 x 3
51 x 2
54 kg x 1r
50 kg x 2r x 2s
2 minutes rest.
This was okay, no problem.
Bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 x 2
85 x 1
90 kg x 1r
81 kg x 2r x 2s
2 minutes rest.
This was all right.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 x 2
115 x 1
120 x 1
125 x 1
130 kg x 1r
2 minutes rest.
Again, I had planned a bunch of triples, but boring...
So instead I did this.
Knee was okay, but there was some back pain,
probably because I was concentrating too much on the knee.
I have decided everything is fine, tho.
Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 5
45 x 4
48 x 3
51 x 2
54 kg x 1r
50 kg x 2r x 2s
2 minutes rest.
This was okay, no problem.
Bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 x 2
85 x 1
90 kg x 1r
81 kg x 2r x 2s
2 minutes rest.
This was all right.
- slowmotion
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- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
27.12.2023
I haven't lifted for about a week because of Christmas and stuff,
but I started up again today.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5 x 2
90 kg x 3r x 3s
2 minutes rest.
This felt like it was very heavy.
Bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
65 x 5
70 x 5
75 kg x 3r x 3s
2 minutes rest.
I was starting to get used to it again.
Deadlifts:
50 kg x 5
80 x 5
100 x 5
115 x 3
130 x 2
140 x 1
150 x 1
160 kg x 1r
2 minutes rest.
This felt pretty good.
I haven't lifted for about a week because of Christmas and stuff,
but I started up again today.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5 x 2
90 kg x 3r x 3s
2 minutes rest.
This felt like it was very heavy.
Bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
65 x 5
70 x 5
75 kg x 3r x 3s
2 minutes rest.
I was starting to get used to it again.
Deadlifts:
50 kg x 5
80 x 5
100 x 5
115 x 3
130 x 2
140 x 1
150 x 1
160 kg x 1r
2 minutes rest.
This felt pretty good.
- slowmotion
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- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
28.12.2023
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 x 1
115 x 1
120 kg x 1r
105 kg x 2r x 2s
2 minutes rest.
Just a week off from lifting
and everything feels bloody heavy.
Might be an age thing, tho.
Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 5
45 x 4
48 x 3
51 x 2
54 kg x 1r
47.5 kg x 2r x 2s
2 minutes rest.
This wasn't too bad.
Bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
65 x 5
70 x 4
75 x 3
80 x 2
85 kg x 1r
75 kg x 2r x 2s
2 minutes rest.
This was all right.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 x 1
115 x 1
120 kg x 1r
105 kg x 2r x 2s
2 minutes rest.
Just a week off from lifting
and everything feels bloody heavy.
Might be an age thing, tho.
Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 5
45 x 4
48 x 3
51 x 2
54 kg x 1r
47.5 kg x 2r x 2s
2 minutes rest.
This wasn't too bad.
Bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
65 x 5
70 x 4
75 x 3
80 x 2
85 kg x 1r
75 kg x 2r x 2s
2 minutes rest.
This was all right.
- slowmotion
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- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
30.12.2023
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 x 1
115 x 1
120 kg x 1r x 2s
105 kg x 2r x 2s
2 minutes rest.
This was ok, not heavy.
Knee seems to be good, but my back is still a bit weird.
I'm trying to be patient.
Bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
65 x 5
70 x 4
75 x 3
80 x 2
85 kg x 1r x 3s
2 minutes rest.
I had planned 3-4 sets with 75 kg triples,
but changed my mind.
Rack pulls:
50 kg x 5
80 x 5
100 x 4
115 x 3
130 kg x 3r x 3s
2 minutes rest.
I've sort of planned to try alternating rack pulls with deadlifts for a while,
doing heavy-ish singles on the deadlifts and lighter triples on the
rack pulls and working my way up very slowly.
We'll see.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 x 1
115 x 1
120 kg x 1r x 2s
105 kg x 2r x 2s
2 minutes rest.
This was ok, not heavy.
Knee seems to be good, but my back is still a bit weird.
I'm trying to be patient.
Bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
65 x 5
70 x 4
75 x 3
80 x 2
85 kg x 1r x 3s
2 minutes rest.
I had planned 3-4 sets with 75 kg triples,
but changed my mind.
Rack pulls:
50 kg x 5
80 x 5
100 x 4
115 x 3
130 kg x 3r x 3s
2 minutes rest.
I've sort of planned to try alternating rack pulls with deadlifts for a while,
doing heavy-ish singles on the deadlifts and lighter triples on the
rack pulls and working my way up very slowly.
We'll see.
- slowmotion
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- Posts: 3185
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
31.12.2023
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
115 x 2
120 kg x 1r x 3s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 4
45 x 3
48 x 2
51 kg x 2r x 3s
2 minutes rest.
Close grip bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 kg x 2r x 3s
2 minutes rest.
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
115 x 2
120 kg x 1r x 3s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 4
45 x 3
48 x 2
51 kg x 2r x 3s
2 minutes rest.
Close grip bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 kg x 2r x 3s
2 minutes rest.
- slowmotion
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- Posts: 3185
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
02.01.2024
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
100 x 4
110 x 3
115 x 2
120 kg x 1r x 3s
2 - 3 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
48 x 3
51 x 2
54 kg x 1r
52.5 kg x 1r x 2s
2 - 3 minutes rest.
Bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 kg x 4r x 4s
2 - 3 minutes rest.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
100 x 4
110 x 3
115 x 2
120 kg x 1r x 3s
2 - 3 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
48 x 3
51 x 2
54 kg x 1r
52.5 kg x 1r x 2s
2 - 3 minutes rest.
Bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 kg x 4r x 4s
2 - 3 minutes rest.
- slowmotion
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- Age: 66
Re: “Trying different stuff...” Jan's log.
03.01.2024
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3r x 3s
90 x 2
100 x 2
105 x 2
110 kg x 2r x 3s
2 minutes rest.
Bench:
20 kg x 10
40 x 5
50 x 3r x 3s
60 x 3
65 x 3
70 x 2
75 x 2
80 kg x 2r x 3s
2 minutes rest.
Deads:
50 kg x 5
70 x 5
90 x 3
110 x 2
120 x 2
130 x 2
140 kg x 2r x 3s
2 minutes rest.
Today ended up being a sort of light/medium day. Sort of.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3r x 3s
90 x 2
100 x 2
105 x 2
110 kg x 2r x 3s
2 minutes rest.
Bench:
20 kg x 10
40 x 5
50 x 3r x 3s
60 x 3
65 x 3
70 x 2
75 x 2
80 kg x 2r x 3s
2 minutes rest.
Deads:
50 kg x 5
70 x 5
90 x 3
110 x 2
120 x 2
130 x 2
140 kg x 2r x 3s
2 minutes rest.
Today ended up being a sort of light/medium day. Sort of.
- slowmotion
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- Age: 66
Re: “Lifting for fun...” Jan's log.
05.01.2024
Didn't get to lift yesterday,
so I lifted today instead.
No big deal.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 x 2
115 x 1
120 x 1
125 kg x 1r
105 kg x 2r x 2s
2 minutes rest.
This felt pretty good.
Overhead press:
20 kg x 5 x 3
30 x 5
35 x 4
40 x 3
45 x 3
48 x 2
51 x 1
54 kg x 1r
48 kg x 2r x 3s
2 minutes rest.
Close grip bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
65 x 5
70 kg x 4r x 4s
2 minutes rest.
Not a bad day.
Didn't get to lift yesterday,
so I lifted today instead.
No big deal.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 x 2
115 x 1
120 x 1
125 kg x 1r
105 kg x 2r x 2s
2 minutes rest.
This felt pretty good.
Overhead press:
20 kg x 5 x 3
30 x 5
35 x 4
40 x 3
45 x 3
48 x 2
51 x 1
54 kg x 1r
48 kg x 2r x 3s
2 minutes rest.
Close grip bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
65 x 5
70 kg x 4r x 4s
2 minutes rest.
Not a bad day.
- slowmotion
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- Posts: 3185
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
06.01.2024
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 x 2
115 x 1
120 kg x 1r
116.5 kg x 1r x 2s
2 minutes rest.
Bench:
20 kg x 5 x 2
40 x 4 x 2
50 x 3 x 2
60 x 3 x 2
65 x 3 x 2
70 x 2 x 2
75 x 2
80 x 2
85 kg x 1r
82.5 kg x 1r x 2s
2 minutes rest.
Rack Pulls:
50 kg x 5
70 x 5
90 x 5
110 x 4
130 kg x 3r x 4s
2 minutes rest.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 x 2
115 x 1
120 kg x 1r
116.5 kg x 1r x 2s
2 minutes rest.
Bench:
20 kg x 5 x 2
40 x 4 x 2
50 x 3 x 2
60 x 3 x 2
65 x 3 x 2
70 x 2 x 2
75 x 2
80 x 2
85 kg x 1r
82.5 kg x 1r x 2s
2 minutes rest.
Rack Pulls:
50 kg x 5
70 x 5
90 x 5
110 x 4
130 kg x 3r x 4s
2 minutes rest.
- slowmotion
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- Posts: 3185
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
07.01.2024
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 x 2
115 x 1
120 kg x 1r
117.5 kg x 1r x 2s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
35 x 4
40 x 3
45 x 2
48 x 2
51 x 1
54 kg x 1r
52.5 kg x 1r x 2s
2 minutes rest.
Close grip bench:
20 kg x 5 x 2
40 x 8
50 x 7
60 x 6
65 x 5
70 x 4
75 x 3
80 x 2
85 kg x 1r
82.5 kg x 1r x 2s
2 minutes rest.
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 2
110 x 2
115 x 1
120 kg x 1r
117.5 kg x 1r x 2s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
35 x 4
40 x 3
45 x 2
48 x 2
51 x 1
54 kg x 1r
52.5 kg x 1r x 2s
2 minutes rest.
Close grip bench:
20 kg x 5 x 2
40 x 8
50 x 7
60 x 6
65 x 5
70 x 4
75 x 3
80 x 2
85 kg x 1r
82.5 kg x 1r x 2s
2 minutes rest.
Pretty good day.
- slowmotion
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- Posts: 3185
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
08.01.2024
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 x 2
115 x 1
120 kg x 1r
2 minutes rest.
Bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
65 x 5
70 x 4
75 x 3
80 x 2
85 kg x 1r
82.5 kg x 1r x 2s
2 minutes rest.
Deads:
50 kg x 5
70 x 5
90 x 5
110 x 4
120 x 3
130 x 2
140 x 1
150 x 1
160 kg x 1r
2 minutes rest.
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 2
110 x 2
115 x 1
120 kg x 1r
2 minutes rest.
Bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
65 x 5
70 x 4
75 x 3
80 x 2
85 kg x 1r
82.5 kg x 1r x 2s
2 minutes rest.
Deads:
50 kg x 5
70 x 5
90 x 5
110 x 4
120 x 3
130 x 2
140 x 1
150 x 1
160 kg x 1r
2 minutes rest.
Another good day.
- slowmotion
- Registered User
- Posts: 3185
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
10.01.2024
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 x 2
115 x 1
120 kg x 1r
117.5 kg x 1r x 2s
2 minutes rest.
Overhead press:
20 kg x 5 x 3
30 x 5
35 x 5
40 x 3 x 2
45 x 2 x 2
48 x 2
51 x 1
54 kg x 1r
52.5 kg x 1r x 2s
2 minutes rest.
Close grip bench:
20 kg x 5 x 2
40 x 8
50 x 7
60 x 6
65 x 5
70 kg x 3r x 3s
2 minutes rest.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 x 2
115 x 1
120 kg x 1r
117.5 kg x 1r x 2s
2 minutes rest.
Overhead press:
20 kg x 5 x 3
30 x 5
35 x 5
40 x 3 x 2
45 x 2 x 2
48 x 2
51 x 1
54 kg x 1r
52.5 kg x 1r x 2s
2 minutes rest.
Close grip bench:
20 kg x 5 x 2
40 x 8
50 x 7
60 x 6
65 x 5
70 kg x 3r x 3s
2 minutes rest.
- slowmotion
- Registered User
- Posts: 3185
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
11.01.2024
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 x 2
115 x 1
120 x 1
125 kg x 1r
117.5 kg x 1r x 2s
2 minutes rest.
This felt pretty good.
Bench:
20 kg x 10
40 x 5
50 x 5
60 x 4
65 x 4
70 x 3
75 x 2
80 x 2
85 x 1
90 kg x 1r
87.5 kg x 1r x 2s
2 minutes rest.
Rack pulls:
50 kg x 5
70 x 5
90 x 5
110 x 4
130 x 3
140 x 2
150 x 1
160 kg x 1r
160 kg x 2r x 2s
2 minutes rest.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 x 2
115 x 1
120 x 1
125 kg x 1r
117.5 kg x 1r x 2s
2 minutes rest.
This felt pretty good.
Bench:
20 kg x 10
40 x 5
50 x 5
60 x 4
65 x 4
70 x 3
75 x 2
80 x 2
85 x 1
90 kg x 1r
87.5 kg x 1r x 2s
2 minutes rest.
Rack pulls:
50 kg x 5
70 x 5
90 x 5
110 x 4
130 x 3
140 x 2
150 x 1
160 kg x 1r
160 kg x 2r x 2s
2 minutes rest.