“Lifting for fun...” Jan's log.

[slowmotion]

14.02.2024

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
105 x 2
110 x 1
115 x 1
120 kg x 1r
100 kg x 2r x 2s
2 minutes rest.
That was okay, but I didn't feel like going any heavier.
I'm still a bit tired after the snow shoveling and lifting yesterday.

Bench:
20 kg x 10
40 x 8
50 x 5
60 x 3
65 x 3
70 x 3
75 x 2
80 x 2
85 kg x 1r
2 minutes rest.
I'm experimenting with grip width right now, so
this was a slightly closer grip than I am used to.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
130 x 2
140 x 1
150 x 1
160 kg x 1r
3 minutes rest.
150 kg is easy for me, 160 kg feels much heavier.
The 160 kg was probably @7 or @7.5 or so, so not bad.

Pretty good day.

[cole]

thats a lot of work Jan!

[slowmotion]

thats a lot of work Jan!

Thanks! Yeah, maybe. I try not to do too much, but it is easy to overdo things from time to time.

[slowmotion]

17.02.2024

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 3
105 x 2
110 x 1
115 x 1
120 kg x 1r x 5s @8 or so.
2 - 3 minutes rest.

Bench:
20 kg x 10
40 x 10
50 x 8
60 x 6
65 x 5
70 x 4
75 x 3
80 x 2
85 kg x 1r x 3s @7.5 or so.
2 minutes rest.

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

[slowmotion]

18.02.2024

Squat:
20 kg x 5 x5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
105 x 2
110 x 1
115 x 1
120 kg x 1r @7.5
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5 x 2
35 x 3 x 2
40 x 3
45 x 2
48 x 2
51 kg x 2r @8
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 8
50 x 7
60 x 5
65 x 4
70 kg x 3r x 3s
2 minutes rest.

[slowmotion]

20.02.2024

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 @8
100 kg x 2r x 2s
2 minutes rest.

Press:
20 kg x 5 x 2
30 x 5 x 2
35 x 3 x 2
40 x 3
45 x 2
48 x 2
51 x 1
54 kg x 1r @8
50 x 1
51 x 1
52 x 1
53 x 1
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5 x 2
50 x 3 x 2
60 x 3
65 x 3
70 x 3
75 x 2
80 x 1
85 kg x 1r @8
75 kg x 3r x 2s
2 minutes rest.

[slowmotion]

21.02.2024

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 1
115 x 1
120 kg x 1r @7 or so.
2 minutes rest.

Bench:
20 kg x 10
40 x 5
50 x 5
60 x 3
65 x 3
70 x 3
75 x 2
80 x 2
85 kg x 2r @8
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
130 x 2
140 x 1
150 x 1
160 kg x 1r @8
2 minutes rest.

Short day today, no back-off sets on anything.
Today felt better than yesterday.

[slowmotion]

22.02.2024

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 1
115 x 1
120 x 1
125 kg x 1r @8
100 kg x 3r x 2s
2 minutes rest.

Press:
20 kg x 5 x 2
30 x 5 x 2
35 x 3 x 2
40 x 3
45 x 2
48 x 2
51 kg x 2r x 3s @8
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5 x 2
50 x 3 x 2
60 x 3
65 x 3
70 x 3
75 x 2
80 x 2
85 x 1
90 kg x 1r @8
72.5 kg x 3r x 2s
2 minutes rest.

Pretty good day.

[slowmotion]

24.02.2024

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 1
115 x 1
120 x 1
125 kg x 1r @8 or so.
105 kg x 2r x 2s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
50 x 5
60 x 5
65 x 4
70 x 3
75 x 2
80 x 2
85 x 1
90 kg x 1r @8.5. Probably.
81 kg x 2r x 2s
2 minutes rest.

Rack pulls:
50 kg x 5
80 x 5
100 x 4
120 x 3
130 x 2
140 x 2
150 x 1
160 kg x 1r @7
145 kg x 2r x 2s
2 minutes rest.

I've used a system similar to RPE for some years now,
but I have gone by how a lift feels instead of putting a number on it.
So writing down numbers on each lift is new to me.
I'll probably get better at it after a while.
Maybe.

[slowmotion]

25.02.2024

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 @7
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5 x 2
35 x 3 x 2
40 x 3
45 x 2
48 kg x 2r x 3s @7
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
50 x 5
60 x 5
65 x 4
70 x 3
75 x 2
80 x 2
85 kg x 1r @7
75 kg x 2r
2 minutes rest.

Short day today.

[slowmotion]

27.02.2024

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 @8
110 kg x 2r x 2s
2 - 3 minutes rest.

Press:
20 kg x 5 x 2
30 x 5 x 2
35 x 3 x 2
40 x 3
45 x 2
48 x 2
51 kg x 2r @7
48 kg x 2r x 2s
2 minutes rest.

Bench:
20 kg x 5
40 x 5
50 x 5
60 x 5
65 x 5
70 x 3
75 x 2
80 kg x 2r @8
72.5 kg x 3r x 2s
2 minutes rest.

[slowmotion]

28.02.2024

Squat:
20 kg x 5 x 5
50 x 3 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
2 - 3 minutes rest.

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

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
130 x 2
140 x 1
150 x 1
160 kg x 1r
2 minutes rest.

[slowmotion]

02.03.2024

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 3
90 x 2
100 kg x 2r x 3s
2 minutes rest.

Press:
20 kg x 5 x 2
30 x 5 x 2
35 x 3 x 2
40 x 3
45 x 2
48 kg x 2r x 3s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 8
50 x 7
60 x 5
65 x 4
70 kg x 3r x 3s
2 minutes rest.

[slowmotion]

03.03.2024

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 3
90 x 3
100 x 2
110 x 2
115 x 1
120 kg x 1r @7
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5 x 2
50 x 5 x 2
60 x 4
65 x 4
70 x 3
75 x 2
80 x 2
85 kg x 2r @8
2 minutes rest.

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

[slowmotion]

05.03.2024

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 @8
100 kg x 3r x 2s
2 minutes rest.
That felt like it was much heavier than it really was.

Press:
20 kg x 5 x 2
30 x 5 x 2
35 x 3 x 2
40 x 3
45 x 2
48 x 2
51 x 1
53 x 1
55 kg x 1r @8
48 kg x 2r x 2s
2 minutes rest.
But that felt pretty good.

Close grip bench:
20 kg x 10
40 x 10
50 x 7
60 x 5
65 x 4
70 x 3
75 x 2
80 x 2
85 kg x 1r x 3s @8 ( last single )
2 minutes rest.
That was all right.

Not a bad day after all.

[Clearwater47]

That felt like it was much heavier than it really was.

I really could (and possibly should) simplify my notes on every exercises every day to just this, lol.

Looks like a productive session.

[slowmotion]

That felt like it was much heavier than it really was.

I really could (and possibly should) simplify my notes on every exercises every day to just this, lol.

Looks like a productive session.

Apparently it's supposed to be heavy.

[slowmotion]

06.03.2024

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 1
120 x 1
125 x 1
130 kg x 1r @8
2 minutes rest.
This was 10 kg heavier than yesterday,
but felt about the same.

Bench:
20 kg x 10
40 x 8
50 x 6
60 x 5
65 x 4
70 x 3
75 x 2
80 x 2
85 kg x 1r @8
2 minutes rest.
This was all right.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
130 x 2
140 x 1
150 x 1
160 kg x 1r @8
2 minutes rest.
Not too bad.

[slowmotion]

07.03.2024

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 @7
2 minutes rest.

Press:
20 kg x 5 x 2
30 x 5 x 2
35 x 3 x 2
40 x 3
45 x 2
48 x 2
51 kg x 2r @7 or 8
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 @ easy
2 minutes rest.

Sort of a light/medium day.

[slowmotion]

09.03.2024

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 1
120 x 1
125 kg x 1r @8
2 minutes rest.

Bench:
20 kg x 10
40 x 8
50 x 7
60 x 5
65 x 4
70 x 3
75 x 2
80 kg x 2r x 3s @8
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
130 x 2
140 x 1
150 x 1
160 kg x 1r @8
2 minutes rest.