“Lifting for fun...” Jan's log.

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Cheer to progress on the knee.

Thanks man! Appreciate it!

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12.12.2023

Light day.

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

OHP:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 4
45 kg x 3r x 3s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 4
70 kg x 3r x 3s
2 minutes rest.

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12.12.2023

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
115 x 1
120 kg x 1r
2 minutes rest.
Slowly working back up.
This felt pretty good.

Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 5
45 x 4
48 x 3
51 x 2
54 kg x 1r x 3s
2 minutes rest.

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

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13.12.2023

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
115 x 1
120 kg x 1r
2 minutes rest.
Some minor discomfort.

Bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 x 2
85 kg x 1r x 3s
2 minutes rest.
This was all right.

Deads:
50 kg x 5
80 x 5
100 x 4
115 x 3
130 x 2
140 x 1
150 kg x 1r x 3s
2 minutes rest.
This was heavier than I thought it would be,
but not really heavy.
If that makes sense at all.

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14.12.2023

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

Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 5
45 x 4
48 kg x 3r x 3s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 kg x 3r x 3s
2 minutes rest.

Just a light day today.

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16.12.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3 x 2
100 x 2
110 x 1
115 x 1
120 kg x 1r
2 minutes rest.
I had planned a bunch of 90 kg triples
but that was too boring, so I did this instead.

Bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 x 2
85 x 1
90 kg x 1r
81 kg x 2r x 2s
2 minutes rest.
This was all right.

Rows ( from the floor) :
50 kg x 5
70 kg x 5r x 3s
2 minutes rest.
I had planned some light deadlifts,
but did rows instead.

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17.12.2023

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

Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 5
45 x 3
48 x 2
51 x 1
54 kg x 1r
50 kg x 2r x 2s
2 minutes rest.

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

Everything felt good today.

Also, this morning my body weight was 88,9 kg, so I can finally say I am below 90 kg body weight.
That also means I've lost over 35 kg since I started lifting. I'm pleased with that.

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19.12.2023

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 x 1
130 kg x 1r
2 minutes rest.
Again, I had planned a bunch of triples, but boring...
So instead I did this.
Knee was okay, but there was some back pain,
probably because I was concentrating too much on the knee.
I have decided everything is fine, tho.

Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 5
45 x 4
48 x 3
51 x 2
54 kg x 1r
50 kg x 2r x 2s
2 minutes rest.
This was okay, no problem.

Bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 x 2
85 x 1
90 kg x 1r
81 kg x 2r x 2s
2 minutes rest.
This was all right.

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27.12.2023

I haven't lifted for about a week because of Christmas and stuff,
but I started up again today.

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5 x 2
90 kg x 3r x 3s
2 minutes rest.
This felt like it was very heavy.

Bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
65 x 5
70 x 5
75 kg x 3r x 3s
2 minutes rest.
I was starting to get used to it again.

Deadlifts:
50 kg x 5
80 x 5
100 x 5
115 x 3
130 x 2
140 x 1
150 x 1
160 kg x 1r
2 minutes rest.
This felt pretty good.

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28.12.2023

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
105 kg x 2r x 2s
2 minutes rest.
Just a week off from lifting
and everything feels bloody heavy.
Might be an age thing, tho.

Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 5
45 x 4
48 x 3
51 x 2
54 kg x 1r
47.5 kg x 2r x 2s
2 minutes rest.
This wasn't too bad.

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 kg x 1r
75 kg x 2r x 2s
2 minutes rest.
This was all right.

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30.12.2023

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 x 2s
105 kg x 2r x 2s
2 minutes rest.
This was ok, not heavy.
Knee seems to be good, but my back is still a bit weird.
I'm trying to be patient.

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 kg x 1r x 3s
2 minutes rest.
I had planned 3-4 sets with 75 kg triples,
but changed my mind.

Rack pulls:
50 kg x 5
80 x 5
100 x 4
115 x 3
130 kg x 3r x 3s
2 minutes rest.
I've sort of planned to try alternating rack pulls with deadlifts for a while,
doing heavy-ish singles on the deadlifts and lighter triples on the
rack pulls and working my way up very slowly.
We'll see.

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31.12.2023

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 2
115 x 2
120 kg x 1r x 3s
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 4
45 x 3
48 x 2
51 kg x 2r x 3s
2 minutes rest.

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

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02.01.2024

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
100 x 4
110 x 3
115 x 2
120 kg x 1r x 3s
2 - 3 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
48 x 3
51 x 2
54 kg x 1r
52.5 kg x 1r x 2s
2 - 3 minutes rest.

Bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 kg x 4r x 4s
2 - 3 minutes rest.

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03.01.2024

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

Bench:
20 kg x 10
40 x 5
50 x 3r x 3s
60 x 3
65 x 3
70 x 2
75 x 2
80 kg x 2r x 3s
2 minutes rest.

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

Today ended up being a sort of light/medium day. Sort of.

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05.01.2024

Didn't get to lift yesterday,
so I lifted today instead.
No big deal.

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
105 kg x 2r x 2s
2 minutes rest.
This felt pretty good.

Overhead press:
20 kg x 5 x 3
30 x 5
35 x 4
40 x 3
45 x 3
48 x 2
51 x 1
54 kg x 1r
48 kg x 2r x 3s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
65 x 5
70 kg x 4r x 4s
2 minutes rest.

Not a bad day.

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06.01.2024

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
116.5 kg x 1r x 2s
2 minutes rest.

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

Rack Pulls:
50 kg x 5
70 x 5
90 x 5
110 x 4
130 kg x 3r x 4s
2 minutes rest.

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07.01.2024

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
117.5 kg x 1r x 2s
2 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
54 kg x 1r
52.5 kg x 1r x 2s
2 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 x 2
85 kg x 1r
82.5 kg x 1r x 2s
2 minutes rest.

Pretty good day.

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08.01.2024

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
2 minutes rest.

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 kg x 1r
82.5 kg x 1r x 2s
2 minutes rest.

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

Another good day.

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10.01.2024

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
117.5 kg x 1r x 2s
2 minutes rest.

Overhead press:
20 kg x 5 x 3
30 x 5
35 x 5
40 x 3 x 2
45 x 2 x 2
48 x 2
51 x 1
54 kg x 1r
52.5 kg x 1r x 2s
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 8
50 x 7
60 x 6
65 x 5
70 kg x 3r x 3s
2 minutes rest.

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11.01.2024

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
117.5 kg x 1r x 2s
2 minutes rest.
This felt pretty good.

Bench:
20 kg x 10
40 x 5
50 x 5
60 x 4
65 x 4
70 x 3
75 x 2
80 x 2
85 x 1
90 kg x 1r
87.5 kg x 1r x 2s
2 minutes rest.

Rack pulls:
50 kg x 5
70 x 5
90 x 5
110 x 4
130 x 3
140 x 2
150 x 1
160 kg x 1r
160 kg x 2r x 2s
2 minutes rest.