“Lifting for fun...” Jan's log.

[slowmotion]

25.04.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
110 x 3r x 2s
120 x 2r x 2s
125 x 1
130 kg x 1r x 2s
135 kg x 1r x 3s
2 minutes rest.
This was all right.

Bench:
20 kg x 5 x 2
40 x 5
60 x 8
70 x 4r x 2s
80 x 3r x 2s
85 x 2r x 2s
90 kg x 1r x 2s
95 kg x 1r x 3s
2 minutes rest.
This felt pretty good today.

Barbell rows (from hang):
50 kg x 5
70 kg x 5r x 7s
2 minutes rest.

Pretty good day.

[slowmotion]

26.04.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 x 1
60 x 1
61 kg x 1r
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 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
2 minutes rest.

I didn't feel like doing a lot of back-off sets or anything like that today,
so I just worked up to a reasonable single rep on each of the lifts and stopped.
That was all I did today. Felt pretty good.

[JohnHelton]

I should use that approach more often.

[slowmotion]

27.04.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
125 kg x 2r x 2s
2 minutes rest.
This was all right.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
90 kg x 2r x 3s
2 minutes rest.
This was heavier than I thought it would be,
but not really difficult either.
If that makes any sense at all.

Deads:
50 kg x 5
80 x 5
100 x 5
120 x 3
140 x 2
150 x 1
160 x 1
170 x 1
175 kg x 1r
165 kg x 1r x 2s
2 minutes rest.
Not too bad.
I was thinking of maybe doing another 165 kg rep but decided not to.

Not the best day ever, but not too bad either.

[slowmotion]

I should use that approach more often.

It took me a while to figure out that since I lift mostly because I enjoy it, I don't have to follow a strict programming.
I have a basic set up, an A session where I squat, bench and deadlift, and a B session where I squat, press and bench.
Usually I just alternate the two sessions.
I usually figure out reps and sets according to how I feel on the day, so on
some days I'll do more sets or go heavier.
And on other days I might just do a "short day" like I did yesterday.
It doesn't really matter, as long as I am consistent and enjoy the lifting.

For someone who competes it is very different, of course.

[slowmotion]

30.04.2023

Squat:
20 kg x 5 x 5
50 x 5
72.5 x 5
92.5 x 5
110 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
132.5 kg x 1r x 2s
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4r x 2s
50 x 3
55 x 2
57.5 x 1
60 x 1
61 x 1
62 kg x 1r
59 kg x 2r x 2s
2 minutes rest.

Close grip bench:
20 kg x 5 x2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
92.5 kg x 1r x 2s
2 minutes rest.

Everything felt good today.

[slowmotion]

01.05.2023

Squat:
20 kg x 5 x 5
50 x 5
72.5 x 5
92.5 x 5
110 x 3
120 x 2
125 x 2
130 x 1
135 x 1
140 kg x 1r
120 kg x 2r x 4s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 2
92.5 x 1
95 x 1
97.5 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 x 3s
2 minutes rest.

Barbell rows ( from hang ) :
70 kg x 5r x 3s
2 minutes rest.

[slowmotion]

02.05.2023

Squat:
20 kg x 5 x 5
50 x 5
72.5 x 5
92.5 x 5
110 x 3
120 x 2
125 x 2
130 x 1
135 x 1
140 kg x 1r
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 x 1
60 x 1
61 kg x 1r
59 kg x 1r x 5s
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 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
92.5 kg x 1r x 5s
2 minutes rest.

Squat felt really heavy,
press and bench was all right.
Not a bad day.

[slowmotion]

04.05.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
125 x 2
130 x 1
135 x 1
140 kg x 1r
132.5 kg x 1r x 2s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 2
92.5 x 1
95 x 1
97.5 kg x 1r
92.5 kg x 1r x 2s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 5
120 x 4
140 x 2
150 x 1
160 x 1
170 kg x 1r
162.5 kg x 1r x 2s
2 minutes rest.

[slowmotion]

05.05.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 3 x 2
90 x 3 x 2
110 x 2 x 2
120 x 2
125 x 2
130 x 1
135 x 1
140 x 1
145 kg x 1r
2 minutes rest.

OHP:
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
61 kg x 1r
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 x 1
92.5 x 1
95 x 1
97.5 x 1
100 kg x 1r
2 minutes rest.

Another good day.

[slowmotion]

06.05.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3 x 2
110 x 2 x 2
120 x 2
125 x 2
130 x 1
135 x 1
140 kg x 1r
130 kg x 1r x 3s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 x 1
100 kg x 1r
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 kg x 2r x 5s
2 minutes rest.

I was still a bit tired after lifting yesterday,
but it was all right.
I'll do a light day tomorrow.

[slowmotion]

07.05.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3 x 2
110 x 2 x 2
120 x 2
125 x 2
130 x 1
135 x 1
140 kg x 1r
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 x 1
60 x 1
61 x 1
62 kg x 1r
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 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
2 minutes rest.

Everything felt good today.

[slowmotion]

09.05.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 3
105 x 3
115 x 2
120 x 2
125 x 2
130 x 1
135 x 1
140 kg x 1r
120 kg x 2r x 2s
2 minutes rest.
This was all right.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
75 x 5
80 x 3
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
75 kg x 5r x 2s
2 minutes rest.
This felt pretty good today.

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
I had planned to do more, but I got tired.
So I stopped.

[slowmotion]

10.05.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3 x 2
110 x 2 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 x 1
60 x 1
61 x 1
62 kg x 1r
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 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
2 minutes rest.

[slowmotion]

11.05.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 3
90 x 3
105 x 3
115 x 2
120 x 2
125 x 2
130 x 1
135 x 1
140 kg x 1r
112.5 kg x 2r x 5s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
80 kg x 2r x 5s
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
165 x 1
170 x 1
175 x 1
180 kg x 1r
2 minutes rest.

Everything felt good today.
A good day.

[slowmotion]

13.05.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 3
90 x 3
105 x 3
115 x 2
120 x 2
125 x 2
130 x 1
135 x 1
140 kg x 1r
112.5 kg x 2r x 5s
2 minutes rest.
This felt very good today.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 x 1
60 x 1
61 x 1
62 kg x 1r
50 kg x 2r x 5s
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 3
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
80 kg x 2r x 5s
This was all right as well.

Another good day.

[slowmotion]

14.05.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 3
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 kg x 1r x 3s
2 minutes rest.
This felt very heavy today,
I had no power at all.
So I just did 3 single reps at 130 kg and stopped.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 x 1
60 x 1
61 x 1
62 kg x 1r
2 minutes rest.
I was about two thirds into the pressing session
when I realized that I wasn't supposed to press today.
Oh, well. No big deal.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
2 minutes rest.
This was all right.

So not the best day, but I got something done, alt least.
Better than nothing.

[slowmotion]

16.05.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 3
90 x 3
105 x 3
115 x 2
120 x 2
125 x 2
130 x 1
135 x 1
140 kg x 1r
127.5 kg x 1r x 2s
3 minutes rest.
Well, not too bad, but not really that good either.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 x 1
60 x 1
61 x 1
62 kg x 1r
59 kg x 2r x2r
2 minutes rest.
This was all right.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
90 kg x 2r x 2s
2 minutes rest.
This was okay too.

[slowmotion]

17.05.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 3 x 2
105 x 3 x 2
115 x 2 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
3 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 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
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 x 3s
3 minutes rest.

I might have caught some sort of bug or something,
so I don't feel like I'm in my best shape.
I don't know.
I got some lifting done, tho, so it's not too bad.

[slowmotion]

18.05.2023

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 3
115 x 2
120 x 2
123 x 2
126 x 2
129 x 1
132 x 1
135 x 1
138 x 1
141 kg x 1r
3 minutes rest.
This felt pretty good today.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 x 1
60 x 1
61 x 1
62 kg x 1r
2 minutes rest.
This felt kind of heavy, but no problem.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
2 minutes rest.
This was all right.

Not a bad day.
But I've got a cold or something.
I hope that clears up quickly.