“Lifting for fun...” Jan's log.

[slowmotion]

10.03.2024

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 2r x 4s
2 minutes rest.
The squats today didn't really feel too good,
so I added some back-off doubles.

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
2 minutes rest.
This was all right.


Close grip bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
65 x 5
70 x 4
75 x 3
80 kg x 2r x 2s
2 minutes rest.
Not too bad.

[slowmotion]

12.03.2024

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 1
115 x 1
120 kg x 1r @7
100 kg x 2r x 4s
2 minutes rest.

Press:
20 kg x 5 x 2
30 x 5 x 2
35 x 3 x 2
39 x 3
42 kg x 3r x 5s
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 kg x 2r x 2s @7
2 minutes rest.

I've done something to my right ankle, it's kind of sore.
So I've put some Voltaren Gel on it.
We'll see how it is tomorrow.

[slowmotion]

13.03.2024

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 1
115 x 1
120 kg x 1r @8
2 minutes rest.
This felt like it was heavier than it really was,
probably because my attention was more on my ankle than on squatting.
It was all right, tho.

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 @7
2 minutes rest.
Nice and easy.

Deads:
50 kg x 5
70 x 5
90 x 4
110 x 3
120 x 2
130 x 2
140 x 1
150 x 1
160 kg x 1r @8
2 minutes rest.
This felt pretty good.

So all in all this was a pretty good day.

[slowmotion]

14.03.2024

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 3
90 x 3
100 x 2
110 kg x 2r x 2s @7
2 minutes rest.
My right ankle seems to be okay again,
but instead my left knee is screaming a bit.
All part of the fun!

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.
This was all right.

Close grip bench:
20 kg x 5 x 2
40 x 5
50 x 5
60 x 5
65 x 5
70 kg x 5r x 3s @ who knows
2 minutes rest.
3 sets of fives? I don't know what happened there.

[DCR]

3 sets of fives? I don't know what happened there.

Despite the fact that it's become a meme at this point, I think 3x5 is quality work and good for progressing. I agree with Rippetoe that 5x5 becomes too much, quickly.

[slowmotion]

3 sets of fives? I don't know what happened there.

Despite the fact that it's become a meme at this point, I think 3x5 is quality work and good for progressing. I agree with Rippetoe that 5x5 becomes too much, quickly.

I don't really know, to be honest. It just happened. Usually I would prefer 5 sets of 3.

[slowmotion]

16.03.2024

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 3
90 x 3
100 x 2
105 x 2
110 x 2
115 x 1
120 kg x 1r x 2s @7
100 kg x 2r x 2s
2 - 3 minutes rest.
This was all right.

Bench:
20 kg x 5 x 5
40 x 5 x 2
50 x 3 x 3
60 x 3
65 x 3
70 x 3
75 x 2
80 kg x 2r x 3s @6 or so. Probably.
2 minutes rest.
This was easy today.

Deads:
50 kg x 5
70 x 5
90 x 4
110 x 3
120 x 2
130 x 2
140 x 1
150 x 1
160 kg x 1r @8
2 - 3 minutes rest.
I should probably go for 165 or 170 kg next time. Maybe.

[slowmotion]

17.03.2024

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

Everything felt good today.

[slowmotion]

19.03.2024

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 2
115 x 2
120 kg x 2r x 2s @8
2 - 3 minutes rest.
Easier than I expected.

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
2 - 3 minutes rest.
This was all right.

Close grip bench:
20 kg x 5 x 2
40 x 5
50 x 5
60 x 5
65 x 5
70 x 5
72.5 x 2
75 kg x 5r @7 on the last rep. Probably.
2 - 3 minutes rest.
I'm not used to doing 5 rep sets,
but I'm thinking about starting to do that
on bench once or twice a week, just to see what happens.
Weight on the bar will be increased veeeeery slowly.

[slowmotion]

20.03.2024

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

Rack pulls:
50 kg x 5
80 x 5
100 x 3
120 x 3
140 x 2
150 x 1
160 kg x 1r @7
2 - 3 minutes rest.

[slowmotion]

21.03.2024

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

[slowmotion]

24.03.2024

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 x 3s
2 - 3 minutes rest.

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

Barbell rows (from hang):
50 kg x 5
70 kg x 5r x 4s
2 minutes rest.

[slowmotion]

26.03.2024

Squat:
20 kg x 5 x 5
50 x 3 x 2
70 x 2 x 2
90 x 2
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 3 x 2
35 x 2 x 2
40 x 2
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.

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

[slowmotion]

27.03.2024

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

Deads:
50 kg x 5
70 x 5
90 x 4
110 x 3
120 x 2
130 x 1
140 x 1
150 kg x 1r
130 x 1
140 x 1
150 kg x 1r
2 - 3 minutes rest.

[slowmotion]

28.03.2024

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

Overhead press:
20 kg x 5 x 2
30 x 3 x 2
35 x 3
40 x 3
45 x 2
48 x 2
51 x 1
53 x 1
55 kg x 1r @8
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 3
75 x 2
80 x 2
85 kg x 1r @7
2 - 3 minutes rest.

Short day today, no back-off sets on anything.
Felt pretty good.

[slowmotion]

29.03.2024

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 x 1
125 kg x 1r
110 kg x 2r x 2s
2 - 3 minutes rest.

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

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
145 kg x 1r x 2s
2 - 3 minutes rest.

Pretty good day.

[slowmotion]

01.04.2024

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 kg x 1r @7
2 - 3 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
35 x 4
40 x 3
45 x 2
48 x 2
51 x 1
53 x 1
55 kg x 1r @8
50 kg x 2r x 2s
2 - 3 minutes rest.

Close grip 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 kg x 2r x 2s
2 - 3 minutes rest.

[cole]

good work in here!

[slowmotion]

good work in here!

Thank you, @cole!

[slowmotion]

02.04.2024

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 3
90 x 3
100 x 2
110 kg x 2r x 4s
100 kg x 3r
2 - 3 minutes rest.
This was all right.

Bench:
20 kg x 5 x 2
40 x 8
50 x 5 x 2 ( two sets because I forgot to change the weight )
60 x 5
65 x 5
70 x 4
75 x 3
80 kg x 2r x 5s
72.5 kg x 3r
2 - 3 minutes rest.
Wider grip than I normally use,
with the index fingers on the rings.

Stiff leg deads:
50 kg x 5
70 x 5
90 kg x 5r x 3s
2 - 3 minutes rest.
I haven't done these in a long time,
so 90 kg was just right.