“Lifting for fun...” Jan's log.
Moderator: Chebass88
- 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.
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.
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.
-
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Re: “Lifting for fun...” Jan's log.
thats a lot of work Jan!
- slowmotion
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- slowmotion
- Registered User
- Posts: 3182
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
17.02.2024
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.
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
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- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
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- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
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- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
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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.
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.
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
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- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
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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.
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.
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
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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.
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.
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
- Registered User
- Posts: 3182
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
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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.
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.
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
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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.
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.
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
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- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
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- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
Re: “Lifting for fun...” Jan's log.
I really could (and possibly should) simplify my notes on every exercises every day to just this, lol.
Looks like a productive session.
- slowmotion
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- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
Apparently it's supposed to be heavy.Clearwater47 wrote: ↑Tue Mar 05, 2024 9:32 amI really could (and possibly should) simplify my notes on every exercises every day to just this, lol.
Looks like a productive session.
- slowmotion
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- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
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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.
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.
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
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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.
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.
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.