“Lifting for fun...” Jan's log.

[slowmotion]

26.04.2024

Squat:
20 kg x 5 x 3
50 x 3 x 2
70 x 2 x 2
90 x 3
100 x 2
110 x 2
120 x 1
125 kg x 1r @8
105 kg x 2r
2 - 3 minutes rest.
Not too bad.

Overhead press:
20 kg x 5 x 2
30 x 3 x 2
35 x 3 x 2
40 x 2
45 x 2
48 x 2
51 x 1
53 x 1
55 kg x 1r @8
50 x 1
51 x 1
52 x 1
2 minutes rest.
This was all right.

Medium 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 kg x 5r @ who knows? Maybe @7?
2 minutes rest.
I had planned a double at 80 kg, but kept going.

Not a bad day.

[DanCR]

Medium grip bench:
…
80 kg x 5r @ who knows? Maybe @7?
2 minutes rest.
I had planned a double at 80 kg, but kept going.

You’re practically bodybuilding!

[slowmotion]

You’re practically bodybuilding!

I wouldn't go that far, but at least I managed to surprise my self a bit.

[slowmotion]

28.04.2024

Light / short day today.

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 2
110 x 2
120 kg x 1 @7 or so.
2 - 3 minutes rest.

Medium 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 3
75 x 2
80 x 2
85 kg x 2r @7
2 minutes rest.

Rows ( from floor ):
50 kg x 5
70 x 5
80 kg x 3r x 3s
2 minutes rest.

[slowmotion]

30.04.2024

Squat:
20 kg x 5 x 5
50 x 3 x 2
70 x 3 x 2
90 x 3
100 x 2
105 x 2
110 x 2
115 x 1
120 x 1
125 x 1
130 kg x 1r @9
110 kg x 2r
2 - 3 minutes rest.
This didn't really feel too good,
there was something weird going on in my left knee.
But I got it done anyway. Wasn't too bad.

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 2
55 kg x 2r @9 or so.
2 - 3 minutes rest.
This felt pretty good.

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 @7
72.5 kg x 6r
2 - 3 minutes rest.
This was all right, not too heavy.

And as always I did a couple of sets of barbell curls
at the end of the session to help keep my elbows happy.

So all in all it was a pretty good day,
except for the knee thing.
We'll see what it's like tomorrow.

[DanCR]

And as always I did a couple of sets of barbell curls at the end of the session to help keep my elbows happy.

I didn't realize that you were hitting daily curls. Love that.

[slowmotion]

And as always I did a couple of sets of barbell curls at the end of the session to help keep my elbows happy.

I didn't realize that you were hitting daily curls. Love that.

I usually do 3 - 5 sets of barbell curls EMOM, and seldom go over 30 kg. That's all that is needed to keep my elbows happy.

[slowmotion]

01.05.2024

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 1
120 x 1
125 kg x 1r @8
2 - 3 minutes rest.
That was all right, no problems with the knee.

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 2
90 kg x 1r @8
85 kg x 3r
2 - 3 minutes rest.

Snatch grip deads:
50 kg x 5
70 x 5
90 x 4
110 kg x 3r
Deads:
122.5 kg x 3r x 3s @ easy
2 - 3 minutes rest.
I haven't done SGDLs in a very long time,
so I decided to do them as warm ups for the regular deadlifts.

[slowmotion]

04.05.2024

Squat:
20 kg x 5 x 3
50 x 3 x 2
70 x 2 x 2
90 x 2
100 x 2
110 x 2
120 x 1
125 x 1
130 x 1
135 kg x 1r @9
110 kg x 3r
2 - 3 minutes rest.

Medium 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 3
80 x 2
85 x 2
90 kg x 1r @9
80 kg x 3r
2 - 3 minutes rest.

Deads:
50 kg x 5
70 x 5
90 x 4
110 x 3
130 x 2
140 x 1
150 x 1
160 x 1
165 kg x 1r @8
140 kg x 3r x 2s
2 - 3 minutes rest.

[DanCR]

Squat:
…
135 kg x 1r @9

Getting rowdy on your Saturday!

[JohnHelton]

Jan, your strength is coming back. 135 kg is a big squat.

[slowmotion]

@DanCR @JohnHelton thanks guys!

Out of curiosity I checked my log, and I don't think I've done a 135 kg squat since I got knee problems back in November. I didn't realize it's been that long.

[slowmotion]

05.05.2024

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
120 x 1
125 x 1
130 kg x 1r @8
110 kg x 2r x 2s
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 2r x 2s @7
2 minutes rest.

Medium 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 3
80 x 2
85 kg x 2r x 2s @8
2 - 3 minutes rest.

[slowmotion]

07.05.2024

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 2
120 x 1
125 x 1
130 kg x 1r @9
110 kg x 3r
2 - 3 minutes rest.
This felt like it was really heavy today.

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 kg x 1r x 5s EMOM
Last rep was probably @7 or so.

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 kg x 2r x 4s @7
2 minutes rest.
This was all right.

[slowmotion]

08.05.2024

Squat:
20 kg x 5 x 3
50 x 3 x 2
70 x 2
90 x 2
100 x 2
110 x 2
120 x 1
125 x 1
130 x 1
135 kg x 1r @9
110 kg x 4r
2 - 3 minutes rest.
This felt pretty good today.

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

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 2
130 x 1
140 x 1
150 x 1
160 x 1
170 kg @9
2 - 3 minutes rest.
That probably felt like it was heavier than it really was.

Not a bad day.

[slowmotion]

09.05.2024

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 kg x 2r x 4s
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 x 1
53 kg x 1r x 3s @9
48 kg x 2r x 3s
2 - 3 minutes rest.

Close grip bench:
20 kg x 10
40 x 5 x 2
50 x 4 x 2
60 x 3
65 x 3
70 x 3
75 x 2
80 x 2
85 x 2
90 kg x 1r @9
80 kg x 2r x 3s
2 - 3 minutes rest.

[slowmotion]

14.05.2024


Squat:
20 kg x 5 x 3
50 x 3 x 2
70 x 2 x 2
90 x 2
100 x 2
105 kg x 2r x 5s
100 kg x 4
2 minutes rest.

Press:
20 kg x 5 x 2
30 x 3 x 2
35 x 2 x 2
40 x 2
45 kg x 2r 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 kg x 2r x 5s
2 minutes rest.

No heavy single reps today, I'm thinking of maybe trying
to do five sets of doubles 2 or 3 times a week for a while and see what happens.
So today I just did some easy sets of doubles on the squat, the press and the bench.
I'll still do heavier single reps on the other days.

[DanCR]

No heavy single reps today, I'm thinking of maybe trying
to do five sets of doubles 2 or 3 times a week for a while and see what happens.
So today I just did some easy sets of doubles on the squat, the press and the bench.
I'll still do heavier single reps on the other days.

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