“Lifting for fun...” Jan's log.

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18.05.2024

Squat:
20 kg x 5 x 5
50 x 3 x 2
70 x 2, 3
90 x 3
100 x 2
105 kg x 2r
110 kg x 2r x 2s @7
105 kg x 2r x 2s
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 kg x 2r
80 kg x 2r x 2s @7
75 kg x 2r x 2s
2 - 3 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 x 3s @8
135 kg x 3r x 2s
2 - 3 minutes rest.

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19.05.2024

Squat:
20 kg x 5 x 5
50 x 3 x 2
70 x 3 x 2
90 x 2 ( or 3 ? Not sure. )
100 x 2
110 x 2
120 x 1
125 x 1
130 kg x 1r @9 probably.
2 - 3 minutes rest.
120 kg felt very heavy,
but 125 and 130 didn't feel any worse.
Well, maybe a little. Anyway ...

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 kg x 2r @9
2 minutes rest.
This was all right.
Didn't plan for a double at 53 kg , it just happened.

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 x 2
85 kg x 2r x 2s @9 or so.
2 minutes rest.
I had sort of planned 5 sets of two at 75 kg,
but did this instead.

[JohnHelton]

I'm with @DanCR. I like your plan to add the sets of doubles.

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21.05.2024

Squat:
20 kg x 5 x 3
50 x 3 x 2
70 x 3 x 2
90 x 3
100 x 2
110 kg x 2r x 5s @7 or so
2 - 3 minutes rest.

Wide 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 x 2
85 x 1
90 kg x 1r @9
80 kg x 3r
85 kg x 2r
80 kg x 3r
2 - 3 minutes rest.
This was with max "legal" grip,
so a bit wider grip than I am used to.

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

[slowmotion]

I think that adding in this variation is a good plan.

I'm with DanCR. I like your plan to add the sets of doubles.

I think it will be fun to see what happens, or if anything happens at all.
Since I usually squat and bench four to five times a week I'm already
sort of on the edge of what I can comfortably recover from.
Will I get stronger? Will I crash and burn? Nobody knows!

[Clearwater47]

Will I get stronger? Will I crash and burn? Nobody knows!

Stay tuned for next week's episode of "Lifting for fun" where I see how far I can push myself without serious repercussions, lol.

This seems eerily familiar.... Unfortunately for me, I found that my limit is much less than yours seems to be. I'm jealous of your ability to consistently do SBD days.

I say if you're still recovering reasonably well, and you're seeing a benefit from pushing the envelope - keep pushing it.

[slowmotion]

22.05.2024

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
120 x 1
130 kg x 1r @9
125 kg x 1r x 3s
2 - 3 minutes rest.
The 130 kg rep felt like it was very heavy.
I was a bit surprised by the weight I think.
The 125 kg singles were easy.

Military 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 @9.5
2 - 3 minutes rest.
Just for fun I decided to try the military press today ( heels together )
instead of the regular overhead press I usually do.
No problem during the warm up sets,
but it got more difficult on the heavy singles.
I'll probably go back to the regular press next time.

Close grip bench:
20 kg x 5 x 2
40 x 4 x 2
50 x 3 x 2
60 x 3
70 x 3
75 x 2
80 kg x 2r x 5s @7
2 - 3 minutes rest.
This was all right.

Pretty good day.

[slowmotion]

Will I get stronger? Will I crash and burn? Nobody knows!

Stay tuned for next week's episode of "Lifting for fun" where I see how far I can push myself without serious repercussions, lol.

This seems eerily familiar.... Unfortunately for me, I found that my limit is much less than yours seems to be. I'm jealous of your ability to consistently do SBD days.

I say if you're still recovering reasonably well, and you're seeing a benefit from pushing the envelope - keep pushing it.

Sure, but I never do heavy sets of fives or anything like that. It's usually just heavy singles and doubles @8 or 9. And INOL is usually around 0.8 or less, rarely over 1. So it is not so bad.

[slowmotion]

26.05.2024

I haven't been feeling well, so I've taken a couple of says off from lifting.
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
100 x 2
110 x 2
120 x 1
125 kg x 1r @8
2 - 3 minutes rest.
This felt like it was much heavier than I expected it to be.

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
90 kg x 1r @8
2 - 3 minutes rest.
This was all right.

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 x 1
170 kg x 1r @7
2 - 3 minutes rest.
This was easy.

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28.05.2024

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 1
110 x 1
115 x 1
120 x 1
125 x 1
130 kg x 1r x 2s @8
110 kg x 2r
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 kg x 1r x 5s @8
2 - 3 minutes rest.

Bench:
20 kg x 5 x 2
40 x 4 x 2
52.5 x 3 x 2
62.5 x 3
67.5 x 3
72.5 x 3
Board press:
77.5 x 2
82.5 x 2
87.5 x 2
90 kg x 2r x 2s @8 ( or maybe @7.5 )
2 - 3 minutes rest.

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29.05.2024

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 x 1
130 kg x 1r
110 kg x 2r
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 kg x 2r
2 - 3 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 - 3 minutes rest.

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30.05.2024

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

Bench:
20 kg x 10
40 x 8
50 x 6
60 x 5
65 x 5
70 kg x 3r x 7s
2 minutes rest.

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31.05.2024

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

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

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01.06.2024

Squat:
20 kg x 5 x 3
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 x 2
120 x 1
125 kg x 1r @8
110 kg x 2r
2 - 3 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.

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 @8
2 - 3 minutes rest.