“Lifting for fun...” Jan's log.

[slowmotion]

19.10.2023

Squat:
20 kg x 5 x 5
50 x 8
70 x 6
90 x 5
97.5 x 4
105 x 3
112.5 x 2
120 x 1
127.5 kg x 1r x 4s
2 minutes rest.

OHP:
20 kg x 5 x 2
30 x 8
35 x 6
40 x 5
45 x 4
48 x 3
51 x 2
54 x 1
56 x 1
58 kg x 1r
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 8
60 x 6
70 x 5
75 x 4
80 x 3
85 x 2
90 kg x 1r
87.5 kg x 1r x 2s
2 minutes rest.

[slowmotion]

21.10.2023

Squat:
20 kg x 5 x 5
50 x 8
70 x 8
90 x 6
97.5 x 4
105 x 3
112.5 x 2
120 x 1
125 x 1
130 kg x 1r
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 4
80 x 3
85 x 2
90 kg x 1
Board press:
95 kg x 1r
100 kg x 1r
2 minutes rest.

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

[slowmotion]

24.10.2023

Squat:
20 kg x 5 x 5
50 x 8
70 x 6
90 x 5
97.5 x 4
105 x 3
112.5 x 2
120 x 1
125 x 1
130 kg x 1r
2 minutes rest.

OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
48 x 3
51 x 2
54 x 1
56 x 1
58 kg x 1r
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 8
60 x 6
70 x 5
75 x 4
80 x 3
85 x 2
90 kg x 1r
2 minutes rest.

[slowmotion]

25.10.2023

Squat:
20 kg x 5 x 5
50 x 8
70 x 6
90 x 3
97.5 x 3
105 x 3
112.5 x 2
120 x 1
125 x 1
130 kg x 1r
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
2 minutes rest.

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

[slowmotion]

26.10.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
97.5 x 4
105 x 3
112.5 x 2
120 x 1
125 x 1
130 kg x 1r
2 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 x 5s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
70 kg x 4r x 2s
75 kg x 3r x 3s
2 minutes rest.

[slowmotion]

31.10.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
97.5 x 3
105 x 3
112.5 x 2
120 kg x 1r x 5s
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 kg x 2r x 5s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 kg x 2r x 5s
2 minutes rest.

[slowmotion]

01.11.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
97.5 x 4
105 x 3
112.5 x 2
120 x 1
125 x 1
130 kg x 1r
2 minutes rest.

Bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
70 x 5
75 x 4
80 x 3
85 x 2
90 kg x 1r
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 2
160 kg x 1r
2 minutes rest.

[slowmotion]

02.11.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
97.5 x 3
105 x 3
112.5 x 2
120 kg x 1r x 5s
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 kg x 2r x 5s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 kg x 2r x 5s
2 minutes rest.

[slowmotion]

04.11.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 4
90 x 3
100 x 3
110 x 2
120 x 2
125 x 1
130 x 1
135 kg x 1r
110 kg x 2r x 2s
2 minutes rest.

Bench:
20 kg x 10
40 x 8
50 x 7
60 x 5
70 x 4
75 x 3
80 x 2
85 x 1
90 kg x 1r
75 kg x 3r x 2s
2 minutes rest.

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

[slowmotion]

05.11.2023

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
110 kg x 2r x 2s
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 kg x 2r x 5s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 8
50 x 7
60 x 5
70 x 5
75 x 3
80 x 2
85 x 1
90 kg x 1r
75 kg x 3r x 2s
2 minutes rest.

[slowmotion]

07.11.2023

Squat:
20 kg x 5 x 5
50 x 8
70 x 6
90 x 5
100 x 4
110 x 3
120 x 2
127.5 kg x 1r x 3s
110 kg x 3r x 2s
3 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 3
50 kg x 2r x 6s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
70 x 5
75 x 4
80 x 3
85 x 2
90 kg x 1r
75 kg x 3r x 2s
2 minutes rest.

Pretty good day.

[slowmotion]

08.11.2023

Squat:
20 kg x 5 x 5
50 x 8
70 x 6
90 x 5
100 x 4
110 x 3
120 x 2
127.5 x 1r
3 minutes rest.

Bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
70 x 5
75 x 4
80 x 3
85 x 2
90 kg x 1r
2 minutes rest.

Rack pulls:
50 kg x 8
70 x 6
90 x 5
100 x 4
110 x 3
120 x 3
130 x 3
140 kg x 3r
3 minutes rest.

[slowmotion]

09.11.2023

Squat:
20 kg x 5 x 5
50 x 8
70 x 6
90 x 5
100 x 4
110 x 3
120 x 2
127.5 kg x 1r x 5s
3 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 kg x 2r x 6s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
70 x 5
75 x 4
80 x 3
85 x 2
90 kg x 1r
80 kg x 2r x 2s
2 minutes rest.

[slowmotion]

11.11.2023

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

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

Rows:
50 kg x 5
70 x 5
80 x 5
90 kg x 5r
2 minutes rest.

[slowmotion]

12.11.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
100 x 3
110 x 2
120 x 1
125 x 1
130 kg x 1r x 3s EMOM
2 minute rest, except for the top singles, EMOM.
Never tried that before, but it felt pretty good.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
54 x 1
57 kg x 1r
2 minutes rest.

Close grip bench:
20 kg x10
40 x 5
50 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 2
90 kg x 2r
2 minutes rest.
This was all right.

Not a bad day.

[slowmotion]

14.11.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
100 x 3
110 x 2
120 x 1
125 x 1
130 kg x 1r x 3s EMOM
2 minutes rest except for the top singles.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
54 x 1
57 kg x 1r
51 kg x 2r x 2s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 4
75 x 3
80 x 2
85 x 2
90 kg x 2r
81 kg x 2r x 2s
2 minutes rest.

[slowmotion]

16.11.2023

Squat:
20 kg x 5 x 5
50 x 8
70 x 6
90 x 4
100 x 3
110 x 2
120 x 1
125 x 1
130 kg x 1r
2 minutes rest.

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 x 1
90 kg x 1r
2 minutes rest.

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

[slowmotion]

18.11.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 3
100 x 2
110 x 2
120 x 1
123 x 1
126 x 1
129 kg x 1r
2 minutes rest.

OHP:
20 kg x 5 x 2
30 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
70 x 5
75 kg x 3r x 3s
2 minutes rest.

Everything felt bloody heavy today,
so I didn't lift too much.
Better than nothing, tho.

[slowmotion]

19.11.2023

Squat:
20 kg x 5 x 5
50 x 8
70 x 4r x 2s
90 x 3r x 2
105 x 2
115 kg x 2r x 3s
2 minutes rest.

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

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

[slowmotion]

21.11.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 3
90 x 2
105 x 2
115 x 2
120 x 1
125 x 1
130 kg x 1r
2 minutes rest between sets.
Then I did
115 kg x 1r x 5s EMOM.
It was all right.

Overhead press:
20 kg x 5 x 2
30 x 5
36 x 4
42 x 3
45 x 2
48 x 2
51 x 1
54 x 1
57 kg x 1r
50 kg x 2r x 3s
2 minutes rest.
This was all right.

Close grip bench:
20 kg x 5 x 2
40 x 5
50 x 5
60 x 5
70 x 4
75 x 3
80 kg x 2r x 4s
2 minutes rest.
This was not what I had planned on the bench,
but it's what I ended up doing.

Not the best day, but it's silly to complain.