“Lifting for fun...” Jan's log.
Moderator: Chebass88
- slowmotion
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- Posts: 3303
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
- Registered User
- Posts: 3303
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
- Registered User
- Posts: 3303
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
- Registered User
- Posts: 3303
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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.
- DanCR
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- Location: Louisiana
- Age: 45
Re: “Lifting for fun...” Jan's log.
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
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- Age: 66
Re: “Lifting for fun...” Jan's log.
- slowmotion
- Registered User
- Posts: 3303
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
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- Posts: 3303
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
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- Posts: 3303
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
- Registered User
- Posts: 3303
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
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- Posts: 3303
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
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- Posts: 3303
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
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- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
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- Posts: 3303
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
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- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
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- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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
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- Posts: 3303
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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.
-
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- Age: 40
Re: “Lifting for fun...” Jan's log.
good work in here!
- slowmotion
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- Posts: 3303
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
- slowmotion
- Registered User
- Posts: 3303
- Joined: Mon Sep 18, 2017 9:39 am
- Location: Norway
- Age: 66
Re: “Lifting for fun...” Jan's log.
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.
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.