“Lifting for fun...” Jan's log.
Moderator: Chebass88
- slowmotion
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- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
24.11.2022
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.
Not the best squat day.
Not the worst either.
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 all right.
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.
The 180 kg rep was noticeably slower than the 170 kg rep,
so I stopped there.
I didn't feel like doing any back-off sets either.
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.
Not the best squat day.
Not the worst either.
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 all right.
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.
The 180 kg rep was noticeably slower than the 170 kg rep,
so I stopped there.
I didn't feel like doing any back-off sets either.
- slowmotion
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- Posts: 3157
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
26.11.2022
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.
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
55 kg x 3r 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
85 kg x 2r x 5s
2 minutes rest.
Barbell rows:
50 kg x 5
70 kg x 5r x 5s
2 minutes rest.
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.
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
55 kg x 3r 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
85 kg x 2r x 5s
2 minutes rest.
Barbell rows:
50 kg x 5
70 kg x 5r x 5s
2 minutes rest.
- slowmotion
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- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
27.11.2022
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
112.5 kg x 3r x 2s
2 minutes rest.
I had planned to stop at 130 or 135 kg,
but went up to 140 kg.
It was all right.
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
80 kg x 3r x 2s
2 minutes rest.
This was a bit more than I had planned.
It was okay, tho.
Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 kg x 1r
127.5 kg x 3r x 2s
2 minutes rest.
This was all right.
So this was supposed to be a light day,
but ended up to be more of a medium day, I guess.
So let's just call it a medium day.
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
112.5 kg x 3r x 2s
2 minutes rest.
I had planned to stop at 130 or 135 kg,
but went up to 140 kg.
It was all right.
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
80 kg x 3r x 2s
2 minutes rest.
This was a bit more than I had planned.
It was okay, tho.
Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 kg x 1r
127.5 kg x 3r x 2s
2 minutes rest.
This was all right.
So this was supposed to be a light day,
but ended up to be more of a medium day, I guess.
So let's just call it a medium day.
- slowmotion
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- Posts: 3157
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
29.11.2022
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
130 kg x 2r x 2s
2 minutes rest.
This was not so good, everything felt bloody heavy.
Something wrong with the gravity again? Seems to be a problem around here.
But I got it done anyway. Tomorrow is another day.
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 5s
55 kg x 3r
2 minutes rest.
This felt pretty good.
Don't know why.
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
80 kg x 3r x 2s
2 minutes rest.
This felt pretty good as well.
Very strange.
Barbell rows ( from hang ):
50 kg x 5
70 x 5
80 kg x 5r x 3s
2 minutes rest.
I had planned some 70 kg sets,
but that was too easy, so
I did some 80 kg sets instead.
So today the squat was not so good,
but the rest was not too bad.
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
130 kg x 2r x 2s
2 minutes rest.
This was not so good, everything felt bloody heavy.
Something wrong with the gravity again? Seems to be a problem around here.
But I got it done anyway. Tomorrow is another day.
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 5s
55 kg x 3r
2 minutes rest.
This felt pretty good.
Don't know why.
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
80 kg x 3r x 2s
2 minutes rest.
This felt pretty good as well.
Very strange.
Barbell rows ( from hang ):
50 kg x 5
70 x 5
80 kg x 5r x 3s
2 minutes rest.
I had planned some 70 kg sets,
but that was too easy, so
I did some 80 kg sets instead.
So today the squat was not so good,
but the rest was not too bad.
- slowmotion
- Registered User
- Posts: 3157
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
30.11.2022
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
112.5 kg x 3r x 2s
2 minutes rest.
This felt much better than yesterday.
I had decided to go no higher than 140 kg no matter what,
so I stopped there. The back-off sets were easy.
Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 4
90 x 2
95 kg x 1r x 3s
77.5 kg x 3r x 2s
2 minutes rest.
This was all right.
Deads:
50 kg x 5
80 x 5
100 x 5
120 x 3
140 x 2
150 x 1
160 kg x 1r x 3s
127.5 kg x 3r x 2s
2 minutes rest.
This was all right.
About a week ago I wrote that I had decided to try to do 3 heavier days and 2 lighter days,
but I've kind of changed my mind about that. So now I'm back to just doing what I feel like on the day.
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
112.5 kg x 3r x 2s
2 minutes rest.
This felt much better than yesterday.
I had decided to go no higher than 140 kg no matter what,
so I stopped there. The back-off sets were easy.
Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 4
90 x 2
95 kg x 1r x 3s
77.5 kg x 3r x 2s
2 minutes rest.
This was all right.
Deads:
50 kg x 5
80 x 5
100 x 5
120 x 3
140 x 2
150 x 1
160 kg x 1r x 3s
127.5 kg x 3r x 2s
2 minutes rest.
This was all right.
About a week ago I wrote that I had decided to try to do 3 heavier days and 2 lighter days,
but I've kind of changed my mind about that. So now I'm back to just doing what I feel like on the day.
- slowmotion
- Registered User
- Posts: 3157
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
01.12.2022
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 x 3s
112.5 kg x 3r 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 x 3s
50 kg x 3r 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 3
85 x 2
90 kg x 1r x 3s
75 kg x 3r x 2s
2 minutes rest.
Barbell Rows ( from hang ) :
50 kg x 5
70 kg x 5r x 5s
2 minutes rest.
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 x 3s
112.5 kg x 3r 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 x 3s
50 kg x 3r 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 3
85 x 2
90 kg x 1r x 3s
75 kg x 3r x 2s
2 minutes rest.
Barbell Rows ( from hang ) :
50 kg x 5
70 kg x 5r x 5s
2 minutes rest.
- slowmotion
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- Posts: 3157
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
04.12.2022
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 kg x 1r x 3s
115 kg x 2r x 2s
2 minutes rest.
Bench:
20 kg x 5 x 5
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
95 kg x 1r x 3s
85 kg x 2r x 2s
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 didn't feel too good yesterday, so I didn't lift,
but I was back at it today.
It was all right.
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 kg x 1r x 3s
115 kg x 2r x 2s
2 minutes rest.
Bench:
20 kg x 5 x 5
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
95 kg x 1r x 3s
85 kg x 2r x 2s
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 didn't feel too good yesterday, so I didn't lift,
but I was back at it today.
It was all right.
- slowmotion
- Registered User
- Posts: 3157
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
06.12.2022
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
110 x 3
120 x 2
125 x 2
130 kg x 1r x 4s
115 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 3
55 x 2
57.5 x 1
60 kg x 1r x 5s
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 5
85 x 3
90 kg x 2r x 2s
2 minutes rest.
Barbell rows ( from hang ):
50 kg x 5
70 x 5
80 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
110 x 3
120 x 2
125 x 2
130 kg x 1r x 4s
115 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 3
55 x 2
57.5 x 1
60 kg x 1r x 5s
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 5
85 x 3
90 kg x 2r x 2s
2 minutes rest.
Barbell rows ( from hang ):
50 kg x 5
70 x 5
80 kg x 5r x 3s
2 minutes rest.
- slowmotion
- Registered User
- Posts: 3157
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
07.12.2022
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
115 kg x 2r x 2s
2 minutes rest.
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 x 3s
85 kg x 2r x 2s
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.
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
115 kg x 2r x 2s
2 minutes rest.
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 x 3s
85 kg x 2r x 2s
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
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- Posts: 3157
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
10.12.2022
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
112.5 kg x 3r 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 x 1
62.5 kg x 1r
50 kg x 3r 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 5
85 x 3
90 x 2
95 x 1
97.5 x 1
100 kg x 1r
80 kg x 3r x 2s
2 minutes rest.
This is probably a close grip PR for me.
Pretty good day.
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
112.5 kg x 3r 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 x 1
62.5 kg x 1r
50 kg x 3r 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 5
85 x 3
90 x 2
95 x 1
97.5 x 1
100 kg x 1r
80 kg x 3r x 2s
2 minutes rest.
This is probably a close grip PR for me.
Pretty good day.
- slowmotion
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- Posts: 3157
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Practicing the lifts...” Jan's log.
13.12.2022
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
112.5 kg x 3r 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 x 1
62.5 kg x 1r
60 kg x 1r x 2s
50 kg x 3r 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 5
85 x 3
90 x 2
95 kg x 1r
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
110 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
112.5 kg x 3r 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 x 1
62.5 kg x 1r
60 kg x 1r x 2s
50 kg x 3r 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 5
85 x 3
90 x 2
95 kg x 1r
75 kg x 3r x 2s
2 minutes rest.
- slowmotion
- Registered User
- Posts: 3157
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
14.12.2022
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
115 kg x 2r x 2s
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 kg x 1r
75 kg x 3r x 2s
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.
Deadlifts are fun!
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
115 kg x 2r x 2s
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 kg x 1r
75 kg x 3r x 2s
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.
Deadlifts are fun!
- slowmotion
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- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
16.12.2022
No lifting yesterday, I had some knee problems.
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
110 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
112.5 kg x 3r x 2s
2 minutes rest.
No problems with the knee.
I'm happy about that.
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 x 1
62.5 kg x 1r
55 kg x 2r x 2s
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 5
85 x 3
90 x 2
95 x 1
97.5 x 1
100 kg x 1r
90 kg x 2r x 2s
2 minutes rest.
This felt really good today.
No lifting yesterday, I had some knee problems.
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
110 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
112.5 kg x 3r x 2s
2 minutes rest.
No problems with the knee.
I'm happy about that.
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 x 1
62.5 kg x 1r
55 kg x 2r x 2s
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 5
85 x 3
90 x 2
95 x 1
97.5 x 1
100 kg x 1r
90 kg x 2r x 2s
2 minutes rest.
This felt really good today.
- slowmotion
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- Posts: 3157
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
17.12.2022
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
115 kg x 2r x 2s
2 minutes rest.
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
90 kg x 2r x 2s
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
135 kg x 2r x 2s
2 minutes rest.
Everything felt like it was very heavy today,
especially the deadlift.
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
115 kg x 2r x 2s
2 minutes rest.
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
90 kg x 2r x 2s
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
135 kg x 2r x 2s
2 minutes rest.
Everything felt like it was very heavy today,
especially the deadlift.
- slowmotion
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- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
18.12.2022
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
110 x 4
120 x 3
125 x 2
130 x 1
135 x 1
140 kg x 1r
115 kg x 2r x 2s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
57.5 x 1
60 x 1
62.5 kg x 1r
50 kg x 3r 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 5
85 x 3
90 x 2
95 kg x 1r
85 kg x 2r x 2s
2 minutes rest.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
110 x 4
120 x 3
125 x 2
130 x 1
135 x 1
140 kg x 1r
115 kg x 2r x 2s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
57.5 x 1
60 x 1
62.5 kg x 1r
50 kg x 3r 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 5
85 x 3
90 x 2
95 kg x 1r
85 kg x 2r x 2s
2 minutes rest.
- slowmotion
- Registered User
- Posts: 3157
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
20.12.2022
I'm not really sure how often I will get to lift over Christmas,
so I've decided to take a break/deload and try some different things.
No real plan yet, we'll see what happens.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
105 kg x 4r x 3s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 kg x 3r x 4s
2 minutes rest.
Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 kg x 3r x 4s
2 minutes rest.
Rows:
50 kg x 5
70 kg x 5r x 3s
2 minutes rest.
I'm not really sure how often I will get to lift over Christmas,
so I've decided to take a break/deload and try some different things.
No real plan yet, we'll see what happens.
Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
105 kg x 4r x 3s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 kg x 3r x 4s
2 minutes rest.
Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 kg x 3r x 4s
2 minutes rest.
Rows:
50 kg x 5
70 kg x 5r x 3s
2 minutes rest.
- slowmotion
- Registered User
- Posts: 3157
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
21.12.2022
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r
105 kg x 2r x 2s
2 minutes rest.
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
85 kg x 2r x 2s
2 minutes rest.
Deads:
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.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r
105 kg x 2r x 2s
2 minutes rest.
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
85 kg x 2r x 2s
2 minutes rest.
Deads:
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
- Registered User
- Posts: 3157
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
22.12.2022
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 4
105 x 3
112.5 kg x 2r x 4s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 2
55 x 1
57.5 x 1
60 kg x 1r
50 kg x 3r x 2s
2 minutes rest.
Close grip bench:
20 kg x 6 x 2
40 x 6
60 x 6
67.5 kg x 6r x 3s
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 5
90 x 4
105 x 3
112.5 kg x 2r x 4s
2 minutes rest.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 2
55 x 1
57.5 x 1
60 kg x 1r
50 kg x 3r x 2s
2 minutes rest.
Close grip bench:
20 kg x 6 x 2
40 x 6
60 x 6
67.5 kg x 6r x 3s
2 minutes rest.
Rows:
50 kg x 5
70 kg x 5r x 3s
2 minutes rest.
- slowmotion
- Registered User
- Posts: 3157
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
28.12.2022
I haven't lifted for almost a week because of Christmas,
and that turned out to be more noticeable ( if that is the right word ) than I thought it would be.
No big deal, tho.
So here is what I did today:
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r
117.5 kg x 2r x 2s
2 minutes rest.
Well, could be worse I guess.
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
2 minutes rest.
Not too bad.
Deads:
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.
150 kg was easy, 160 felt bloody heavy.
Oh, well.
So not the best day, but not the worst day either.
I haven't lifted for almost a week because of Christmas,
and that turned out to be more noticeable ( if that is the right word ) than I thought it would be.
No big deal, tho.
So here is what I did today:
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r
117.5 kg x 2r x 2s
2 minutes rest.
Well, could be worse I guess.
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
2 minutes rest.
Not too bad.
Deads:
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.
150 kg was easy, 160 felt bloody heavy.
Oh, well.
So not the best day, but not the worst day either.
- slowmotion
- Registered User
- Posts: 3157
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 65
Re: “Lifting for fun...” Jan's log.
29.12.2022
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 3s
2 minutes rest.
This was better than yesterday.
Still felt like it was bloody heavy, tho.
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
57.5 kg x 1r x 3s
2 minutes rest.
This was okay, sort of.
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.
Not too bad.
Rows:
50 kg x 5
70 kg x 5r x 3s
2 minutes rest.
So everything today was starting to feel a little better,
even if everything felt like it was heavier than it should have been.
No lifting tomorrow, and then I'm back at it on Saturday.
Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 3s
2 minutes rest.
This was better than yesterday.
Still felt like it was bloody heavy, tho.
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
57.5 kg x 1r x 3s
2 minutes rest.
This was okay, sort of.
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.
Not too bad.
Rows:
50 kg x 5
70 kg x 5r x 3s
2 minutes rest.
So everything today was starting to feel a little better,
even if everything felt like it was heavier than it should have been.
No lifting tomorrow, and then I'm back at it on Saturday.