“Lifting for fun...” Jan's log.

[slowmotion]

26.03.2025

Squat:
20 kg x 5 x 5
50 x 3 x 2
70 x 3 x 2
90 x 2
100 x 2
110 x 2
120 x 1
127.5 x 1
132.5 kg x 1r @9.5
2 - 3 minutes rest.
127.5 was easy, 132.5 wasn't.

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 1
53 x 1
55 x 1
57 kg x 1r @9
2 minutes rest.
This felt pretty good.

Medium grip bench:
20 kg x 5 x 2
50 x 5 x 2
60 x 3 x 2
70 x 3
75 x 2
80 x 2
85 x 1
90 x 1
95 kg x 1r @9.5
2 minutes rest.
95 was kind of a grind.

[DanCR]

Squat:
20 kg x 5 x 5
50 x 3 x 2
70 x 3 x 2
90 x 2
100 x 2
110 x 2
120 x 1
127.5 x 1
132.5 kg x 1r @9.5
2 - 3 minutes rest.
127.5 was easy, 132.5 wasn't.

But it went!

[slowmotion]

127.5 was easy, 132.5 wasn't.

But it went!

Yes, it did!

[slowmotion]

27.03.2025

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 2
102.5 x 2
112.5 kg x 2r x 2s
110 kg x 2r x 3s
2 - 3 minutes rest.

Bench:
20 kg x 5 x 2
50 x 5 x 2
60 x 3 x 2
70 x 3
77.5 x 2
82.5 kg x 2r x 2s
80 kg x 2r x 3s
2 minutes rest.

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

Pretty good day.

[slowmotion]

29.03.2025

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 x 3s
2 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 2r x 3s
2 minutes rest.

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

Barbell curls:
20 kg x 5r x 5s EMOM

[slowmotion]

30.03.2025

Light day.

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
2 minutes rest.

Bench:
20 kg x 10
50 x 5 x 2
60 x 3 x 2
70 x 3
75 x 2
80 x 1
85 kg x 1r
1 - 2 minutes rest.

Barbell rows ( from hang ):
50 kg x 5r x 5s
1 minute rest.

Barbell curls:
20 kg x 5r x 5s EMOM

[slowmotion]

01.04.2025

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 1
120 x 1
125 x 1
130 kg x 1r @8.5
110 kg x 2r
2 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 @8.5
47 kg x 2r
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
50 x 5 x 2
60 x 3 x 2
65 x 3
70 x 3
75 x 2
80 x 2
85 x 1
87.5 x 1
90 x 1
92.5 kg x 1r @9
77.5 kg x 2r
2 minutes rest.

Barbell curls:
20 kg x 5r x 5s EMOM

[mgil]

Staying strong, Jan!

[slowmotion]

Staying strong, Jan!

Thanks, Matt! I'm trying. The plan is to keep lifting for as long as I can.

[slowmotion]

03.04.2025

Squat:
25 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 1
120 x 1
125 kg x 1r
107.5 kg x 2r x 2s
2 minutes rest.

Bench:
20 kg x 5 x 2
50 x 3 x 2
60 x 3 x 2
65 x 3
70 x 3
75 x 2
80 x 2
85 x 1
87.5 x 1
90 kg x 1r
77.5 kg x 2r x 2s
2 minutes rest.

Deads:
50 kg x 3
70 x 3
90 x 3
110 x 3
130 x 2
140 x 1
150 x 1
160 x 1
170 kg x 1r
2 - 3 minutes rest.

[slowmotion]

05.04.2025

Squat:
20 kg x 5 x 5
50 x 3 x 2
70 x 3 x 2
90 x 3
100 x 3
105 x 2
110 x 2
115 x 1
120 x 1
123 x 1
126 x 1
128 kg x 1r @9
90 x 3
100 x 3
105 x 3
2 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 1
53 x 1
55 kg x 1r @9
40 x 3
43 x 3
46 x 3
2 minutes rest.

Medium grip bench:
20 kg x 5 x 2
50 x 3 x 2
60 x 3 x 2
65 x 3
70 x 3
75 x 2
80 x 2
83 x 1
86 x 1
89 x 1
91 kg x 1r @8.5
70 x 3
73 x 3
76 x 3
2 minutes rest.

The usual barbell curls:
20 kg x 5r x 5s EMOM

[slowmotion]

06.04.2025

Light / short day today.

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

Bench:
20 kg x 5 x 2
50 x 3 x 2
60 x 3 x 2
65 x 3
70 x 3
75 x 2
80 x 2
83 x 1
86 kg x 1r
2 minutes rest.

[slowmotion]

08.04.2025

BW 84 kg.

Squat:
20 kg x 5 x 5
50 x 3 x 2
70 x 3 x 2
90 x 3
100 x 3
105 x 2
110 x 2
115 x 1
120 x 1
123 x 1
126 x 1
129 kg x 1r @9
110 kg x 2r
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 1
53 x 1
55 kg x 1r @9
2 minutes rest.

Medium grip bench:
20 kg x 5 x 2
50 x 3 x 2
60 x 3 x 2
65 x 3
70 x 3
75 x2
80 x 2
83 x 1
86 x 1
89 x 1
91 kg x 1r @8.5
77.5 kg x 2r
2 minutes rest.

Pretty good day.

[slowmotion]

09.04.2025

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 1
120 x 1
123 x 1
126 kg x 1r
2 minutes rest.

Bench:
20 kg x 5 x 2
50 x 3 x 2
60 x 3 x 2
65 x 3
70 x 3
75 x 2
80 x 2
83 x 1
86 x 1
89 kg x 1r
2 minutes rest.

Markløft:
50 kg x 3
70 x 3
90 x 3
110 x 3
130 x 2
140 x 1
150 x 1
160 kg x 1r
2 minutes rest.

[slowmotion]

10.04.2025

BW 83 kg.

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 @9
106 kg x 3r x 2s
2 - 3 minutes rest.
This felt like it was way too heavy today.
One of those days I guess.

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 @8.5
47 kg x 3r x 2s
2 minutes rest.
This felt heavy, but it wasn't too bad.

Medium grip bench:
20 kg x 5 x 2
50 x 3 x 2
60 x 3 x 2
70 x 3
75 x 2
80 x 2
85 x 1
87.5 kg x 1r @8
75 kg x 3r x 2s
2 minutes rest.
This was all right.

Barbell curls:
20 kg x 5r x 5s EMOM.
The usual.

I'm on a sort of mini cut, I am down to 83 kg from 85 so far,
and that might explain why squats especially feels so heavy now, I guess.

[slowmotion]

12.04.2025

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 1
120 x 1
123 x 1
126 kg x 1r
112 kg x 2r
2 minutes rest.

Bench:
20 kg x 5 x 2
50 x 3 x 2
60 x 3 x 2
65 x 3
70 x 3
75 x 2
80 x 2
83 x 1
86 x 1
89 x 1
91 kg x 1r
82 kg x 2r

Barbell rows ( from hang, first rep from floor ):
52.5 kg x 5r x 7s
2 minutes rest.

Curls:
20 kg x 5r x 5s

[slowmotion]

13.04.2025

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

Close grip bench:
20 kg x 5 x 2
50 x 3 x 2
60 x 3 x 2
65 x 3
70 x 3
75 x 2
80 x 2
85 x 1
87.5 x 1
90 kg x 1r
2 minutes rest.

Curls:
20 kg x 5r x 5s EMOM

[slowmotion]

15.04.2025

BW 83,4 kg.

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 kg x 1r x 5s
2 minutes rest.
This felt like it was really heavy today.

Bench:
20 kg x 5 x 2
50 x 3 x 2
60 x 3 x 2
70 x 3
75 x 2
80 x 2
85 kg x 1r x 5s
2 minutes rest.
This was all right.

Deads:
50 kg x 3
70 x 3
90 x 3
110 x 3
130 x 2
140 x 1
150 x 1
160 x 1
170 kg x 1r
2 minutes rest.
The 170 kg rep was easier than the 160 kg rep.
So there is more there.

And now, about two hours later, my right foot have started to get a little sore.
I don't know why. Maybe I've overdone something? Probably. There's always something.

[slowmotion]

16.04.2025

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 kg x 1r x 2s
125 kg x 1r x 2s
120 kg x 1r
2 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
51 kg x 2r
2 minutes rest.

Medium grip bench:
20 kg x 5 x 2
50 x 3 x 2
60 x 3 x 2
70 x 3
75 x 2
80 x 2
85 x 1
87.5 kg x 1r x 3s
85 kg x 1r
2 minutes rest.

Barbell curls:
20 kg x 5r
20 kg x 8r x 3s EMOM

[slowmotion]

17.04.2025

Short day today.

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 kg x 1r x 5s @8.5 or something like that.
2 minutes rest.
I had planned to work up to a single 120 kg rep,
but when I was there I decided to do a couple more,
and ended up with five single reps.
That felt like a good time to stop.

Bench:
20 kg x 5 x 2
50 x 3 x 2
60 x 3 x 2
70 x 3
75 x 2
80 kg x 2r x 5s @8
2 minutes rest.
This was kind of easy.
I still had to do the work, tho.

Pull ups : 1 rep.
The last pull up rep I did was sometime last year.
I'm thinking about increasing the frequency slightly.
We'll see.