“Lifting for fun...” Jan's log.

[slowmotion]

30.10.2022

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

OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 kg x 3r x 2s
50 kg x 2r x 7s
2 minutes rest.

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

[slowmotion]

01.11.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 2
130 x 1
135 x 1
140 x 1
145 x 1
150 kg x 1r
115 kg x 2r x 3s
2 minutes rest.
I should probably have stopped at 145 kg today.
The 150 kg rep must have been close to @9.63 or something like that.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
95 x 1
97.5 x 1
100 kg x 1r
85 kg x 2r x 5s
2 minutes rest.
This was fine.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 kg x 1r x 8s
2 minutes rest.
I had planned 10 singles, but 8 was enough today.
It was all right, tho.

[slowmotion]

02.11.2022

Squat:
20 kg x 5 x 6
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 2
130 kg x 1r x 5s
2 minutes rest.

OHP:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r
57.5 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 4
85 x 3
90 kg x 2r x 2s
2 minutes rest.

Short/light day today.
It was all right.

[slowmotion]

04.11.20220

I didn't lift yesterday, didn't feel up to it.
Back at it today, tho.

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 2
130 kg x 1r x 3s
2 minutes rest.
Yeah, this felt like crap or something similar.
Not really heavy, just not good.

OHP:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r x 2s
57.5 kg x 1r x 3s
2 minutes rest.
This was pretty good, tho. Weird.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
95 x 1
97.5 kg x 1r
95 kg x 1r x 3s
2 minutes rest.
This was pretty good too.

So all in all not a bad day.

[slowmotion]

05.11.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 2
130 x 1
135 x 1
140 x 1
145 x 1
150 kg x 1r
140 kg x 1r x 3s
2 minutes rest.
This was easier than expected,
the reps certainly felt much better than yesterday.

Bench:
20 kg x 5 x 5
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 x 2
95 x 1
97.5 x 1
100 x 1
102.5 x 1
105 kg x 1r
97.5 kg x 1r x 3s
2 minutes rest.
Don't know what happened here.
I had planned a 100 kg max, but that was easy so I kept going to 105 kg.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 x 1
170 x 1
180 kg x 1r
160 kg x 1r x 3s
2 minutes rest.
This was what I had planned, so
nothing special.

[slowmotion]

06.11.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 2
130 x 1
135 x 1
140 kg x 1r
130 kg x 1r x 2s
2 minutes rest.
This felt pretty good today.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r x 2s
57.5 kg x 1r x 3s
2 minutes rest.
This was all right.

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 kg x 2r x 2s
2 minutes rest.
The usual.

[slowmotion]

08.11.2022

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

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 5
90 x 2
95 x 1
97.5 x 1
100 kg x 1r
95 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 x 1
170 x 1
180 kg x 1r
2 minutes rest.

I felt kind of low on energy through this session,
so I only did what I had planned, nothing more.
It was all right.

[slowmotion]

09.11.2022

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

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r x 3s
57.5 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 4
85 x 3
90 kg x 2r x 2s
2 minutes rest.

[slowmotion]

10.11.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 x 1
150 kg x 1r
130 kg x 1r x 2s
2 minutes rest, 3 minutes for the top single.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
95 x 1
97.5 x 1
100 kg x 1r x 2s
97.5 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 x 1
170 kg x 1r x 2s
160 kg x 1r x 3s
2 minutes rest.

I kind of felt like crap today,
but that didn't seem to influence the lifting too much.
I'll probably sleep well tonight, tho.

[slowmotion]

12.11.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 2
130 x 1
135 x 1
140 kg x 1r
132.5 kg x 1r x 3s
2 minutes rest.
This was all right today, felt good.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r x 4s
57.5 kg x 1r
2 minutes rest.
Very relaxing.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
95 kg x 1r
90 kg x 1r x 4s
2 minutes rest.
This was all right.

Everything felt good today.

[slowmotion]

13.11.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 2
130 x 1
135 x 1
140 kg x 1r
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 x 1
97.5 x 1
100 kg x 1r
2 minutes rest.

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

[slowmotion]

15.11.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 2
130 x 1
135 x 1
140 kg x 1r
130 kg x 1r
130 kg x 2r
130 kg x 1r
130 kg x 2r
2 minutes rest.
This was all right.
The weird 1 and 2 reps on the back off sets were not planned or anything,
it just happened that way.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r x 5s
2 minutes rest.
This was okay, felt pretty good.

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
95 kg x 1r x 2s
90 kg x 2r x 2s
2 minutes rest.
This was all right.

Pretty good day.

[slowmotion]

16.11.2022

Short day today.

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 2
130 x 1
135 x 1
140 kg x 1r
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 x 1
97.5 x 1
100 kg x 1r
2 minutes rest.

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

[slowmotion]

17.11.2022

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

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r
57.5 kg x 1r
57.5 kg x 2r 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 4
85 x 3
90 x 2
95 kg x 1r
90 kg x 2r x 3s
2 minutes rest.

A day where I was weaker on the day
( or there was something wrong with the gravity, yeah, let's go for that )
than I expected, and so reps and sets were adjusted accordingly.
Not a bad day, tho.

[slowmotion]

19.11.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3
90 x 3
110 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
120 kg x 2r x 5s
2 minutes rest.
The top single felt kind of heavy,
the back-off doubles were okay.

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 x 1
97.5 x 1
100 kg x 1r
85 kg x 2r x 5s
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
170 x 1
180 kg x 1r
2 minutes rest.
Not what I had planned,
but what I ended up doing.
It was all right.

[slowmotion]

20.11.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
110 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
120 kg x 2r x 2s
2 minutes rest.

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

[slowmotion]

22.11.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
110 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
120 kg x 2r 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 x 1
97.5 x 1
100 kg x 1r
80 x 2
85 x 2
90 x 2
95 x 1
97.5 x 1
100 kg x 1r
2 minutes rest.

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

Everything felt good today.

[Wilhelm]

Does it feel like Winter there yet there, Jan?

We've had one decent snowfall, and have been down to -10c so far this late autumn.

[slowmotion]

There's snow on the ground, but not much. And it's probably going to rain tomorrow. Kind of windy, tho, so it feels a lot colder than it is.

[slowmotion]

23.11.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
110 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
120 kg x 2r x 2s
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r
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
80 x 4
85 x 3
90 kg x 2r x 2s
2 minutes rest.

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

I've sort of decided that I will try to be better at
doing 3 "heavier days" and 2 "lighter days" each week,
a sort of H-L-H-H-L, if that makes sense.
So this was a light day, sort of.