“Lifting for fun...” Jan's log.

[slowmotion]

03.04.2024

Short/light day

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 x 1
125 kg x 1r @8.5
2 - 3 minutes rest.

Press:
20 kg x 5 x 2
30 x 3 x 2
35 x 3 x 2
40 x 3
45 x 2
48 x 2
51 x kg x 2r @ 7.5
2 minutes rest.

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

[slowmotion]

04.04.2024

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

Bench:
20 kg x 5 x 2
40 x 4 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
87.5 x 1
90 kg x 1r @8
2 - 3 minutes rest.

Rack pulls:
50 kg x 5
70 x 5
90 x 4
110 x 3
130 x 2
140 x 2
150 x 1
160 x 1
170 x 1
180 kg x 1r @9
2 - 3 minutes rest.

Pretty good day.

[slowmotion]

06.04.2024

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

Overhead press:
20 kg x 5 x 2
30 x 3 x 2
35 x 3 x 2
40 x 3
45 x 2
48 x 2
51 x 2
53 x 1
55 kg x 1r
48 kg x 3r
2 - 3 minutes rest.

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

[slowmotion]

07.04.2024

Today was a short / light day.

Squat:
20 kg x 5 x 5
50 x 3 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
2 - 3 minutes rest.
Thought about doing some back-off sets,
but decided not to, since this was a light day.

Bench with wide grip, index fingers on rings:
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 kg x 2r @8 ( or maybe @7 )
2 minutes rest.
This is really a too wide bench grip for me,
but it's a nice variation.

Rows ( from hang ):
50 kg x 5
70 kg x 5r x 3s @ easy
2 minutes rest.

[slowmotion]

09.04.2024

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 kg x 2r x 5s
100 kg x 3r
2 - 3 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 x 1
53 x 1
55 kg x 1r @8
45 kg x 3r x 2s
2 - 3 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 8
50 x 8
60 x 7
65 x 6
70 x 5
75 x 4
80 kg x 3r @8
2 - 3 minutes rest.

[slowmotion]

10.04.2024

Squat:
20 kg x 5 x 5
50 x 3 x 2
70 x 3 x 2
90 x 3
105 x 2
115 x 1
125 kg x 1r @8
2 - 3 minutes rest.
That was all right,
but I felt "something" in the right side of my lower back
going up on the last rep. ok ....

Bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 4
70 x 3
75 x 2
80 x 1
85 kg x 1r @7.5
2 - 3 minutes rest.
This was okay.

Rack pulls:
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 @7
2 minutes rest.
I had planned to do deadlifts today,
but because of that "something" in my back
during squats I decided to do rack pulls instead.
It was all right, no problems.

[slowmotion]

12.04.2024

So I hadn't planned to lift today, but after a very stressful day at work
I decided to lift anyway, since lifting is very relaxing for me.
It almost worked too, mostly.

So today I did:

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 kg x 2r x 5s
100 kg x 4r
2 - 3 minutes rest.
All squats paused for a moment in the bottom position.
I could still feel "that ting" in my lower back,
but it wasn't too bad. Maybe a 2 on the scale?
So all in all it felt pretty good.

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 x 2s @8 or so.
2 - 3 minutes rest.
Nothing much to say about this.

Close grip bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 4
70 x 3
75 x 2
80 kg x 2r x 2s @8
2 - 3 minutes rest.
By now I was getting hungry,
so I didn't do any back-off sets or anything.
But this felt pretty good.

[slowmotion]

13.04.2024

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

Bench:
20 kg x 5 x 2
50 x 5 x 2
60 x 3 x 2
65 x 3
70 x 3
75 kg x 2r x 5s @7
70 kg x 4r
2 - 3 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 2
160 kg x 2r x 2s @7
2 - 3 minutes rest.

[slowmotion]

16.04.2024

Squat:
20 kg x 5 x 5
50 x 3 x 2
70 x 3 x 2
90 x 3
105 x 2
110 x 1
115 x 1
120 x 1
125 kg x 1r @8
107.5 kg x 4r
2 - 3 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5 x 2
35 x 3 x 2
40 x 3
45 kg x 2r x 5s
42.5 kg x 4r
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 kg x 2r x 2s
70 kg x 5r
2 - 3 minutes rest.

[slowmotion]

17.04.2024

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 @8 or so
107.5 kg x 3r
2 - 3 minutes rest.
This felt like it was very heavy today.
Much heavier than it really was.

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
77 kg x 3r
2 - 3 minutes rest.
This felt pretty good.

Deads:
50 kg x 5
70 x 5
90 x 4
110 x 3
120 kg x 2r x 5s @ easy
105 kg x 6r
2 minutes rest between sets.

[slowmotion]

18.04.2024

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
120 x 1
130 kg x 1r @ 8.5 or so.
110 kg x 3r
2 - 3 minutes rest.
This felt pretty good today.

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 x 1
53 x 1
55 kg x 1r @9
47 kg x 3r
2 - 3 minutes rest.
53 kg was easy today, 55 kg felt much heavier.
It was all right tho.

Close grip bench:
20 kg x 10
40 x 4 x 2
50 x 4 x 2
60 x 4
65 x 3
70 x 3
85 x 2
80 kg x 2r x 2s @7 probably.
2 - 3 minutes rest between sets.
This was okay.

[DCR]

18.04.2024

Squat:
…
130 kg x 1r @ 8.5 or so.
…
This felt pretty good today

There it is! I’ve been watching and waiting for you to up that top single. Glad that it felt good.

[slowmotion]

18.04.2024

Squat:
…
130 kg x 1r @ 8.5 or so.
…
This felt pretty good today

There it is! I’ve been watching and waiting for you to up that top single. Glad that it felt good.

Thank you very much!

Thinking about it now the day after, it was easier than I thought it would be. So there is more there I guess.

[slowmotion]

20.04.2024

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
120 x 1
130 kg x 1r @9, I think.
110 kg x 3r
2 - 3 minutes rest.
This was a repeat of the last squat session.
Warm ups felt really good today, the top single felt a bit heavy.
It was all right, tho.

Bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
65 x 5
70 x 4
75 kg x 3r x 4s @7 or so.
70 kg x 6r
2 - 3 minutes rest.
This felt heavier than I expected.

Deads:
50 kg x 5
70 x 5
90 x 4
110 x 3
120 kg x 2r x 7r @easy
Nothing much to say about his, I guess.


Pretty good day.

[slowmotion]

21.04.2024

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
120 x 2
125 x 1
130 kg x 1r @8
110 kg x 3r
2 - 3 minutes rest.
This felt really good today.

Press:
20 kg x 5 x 2
30 x 4 x 2
35 x 3 x 2
40 x 2
45 x 2
48 x 2
51 x 2
53 kg x 2r @ 8 or so
2 - 3 minutes rest.
This was all right.

Close grip bench:
20 kg x 5 x 2
40 x 4 x 2
50 x 3 x 2
60 x 3
65 x 3
70 x 3
75 x 2
80 kg x 2r x 2s @7
2 minutes rest.
I thought about doing a third double,
but decided not to.
I was done.

[slowmotion]

23.04.2024

Squat:
20 kg x 5 x 3
50 x 3 x 2
70 x 3 x 2
90 x 2
100 x 2
110 x 2
120 x 2
125 x 1
130 kg x 1r @8
120 kg x 2r
2 - 3 minutes rest.
Squat today didn't really feel too good,
but it wan't that bad either.
Some problems with form today.

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 x 1
90 kg x 1r @9
80 kg x 4r
2 - 3 minutes rest.
The 90 kg single was a bit too slow, so
I should probably have stopped at 85 kg today.
On the other hand, the 80 kg back-off set was okay, so who knows.
No big deal.

Deads:
50 kg x 5
70 x 5
90 x 4
110 x 3
120 x 2
130 x 1
140 x 1
150 x 1
160 kg x 1r @7
2 - 3 minutes rest.
This was all right.
Somehow deadlifts often makes me feel better.

Not the best day, but not too bad either.

[slowmotion]

24.04.2024

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
120 x 1
125 kg x 1r @9
2 - 3 minutes rest.
There must have been something wrong with the local gravity here today,
because this was heavy as hell.
I can't think of any other reason it was so difficult...

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 1tr @9
2 minutes rest.
53 kg was easy, 55 kg was a slow grind.
I'm blaming gravity again.

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 kg x 2r x 2s @7
2 minutes rest.
This was fairly easy. Huh.

One of those days.
At least I got some lifting done.

[Clearwater47]

Gravity - our mortal enemy!!!

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Heh!

[slowmotion]

25.04.2024

Squat:
20 kg x 5 x 3
50 x 3 x 2
70 x 2 x 2
90 x 2
100 x 2
110 x 2
120 x 1
125 x 1
130 kg x 1r @8
110 kg x 2r x 2s
2 - 3 minutes rest.
This felt pretty good today.

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 x 1
90 kg x 1r @8.5 or so
77.5 kg x 2r x 2s
2 - 3 minutes rest.
This was all right.

Deads:
50 kg x 5
70 x 5
90 x 4
110 x 3
122.5 kg x 2r x 5s @easy