“Lifting for fun...” Jan's log.

[slowmotion]

22.11.2023

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

Bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
70 x 5
75 x 4
80 x 3
85 x 2
90 kg x 1r
2 minutes rest.

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 6s
2 minutes rest.

Pretty good day.

[slowmotion]

23.11.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
100 x 3
110 x 2
120 x 1
127.5 kg x 1r
3/4 pin squat:
127.5 kg x 1
135 x 1
140 kg x 1r
2 minutes rest.
This was kind of weird, I've never done 3/4 pin squats before.
It was mostly for curiosity and for fun.
I don't know if I will do them again or not.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
48 x 2
51 x 1
54 x 1
57 kg x 1r
55 kg x 1r x 5s
2 minutes rest.
This was all right.

Close grip bench:
20 kg x 10
40 x 8
50 x 7
60 x 5
70 kg x 4r
Board press:
75 kg x 3r
80 x 3
85 x 3
90 kg x 2r, 1r.
2 minutes rest.
I had planned 3 sets of 2 reps,
but after one rep on the second set I realized
I was done for the day.
I had no more power.

All in all a pretty good day.

[slowmotion]

25.11.2023

Squat:
20 kg x 5 x 5
50 x 8
70 x 7
90 x 6
100 x 5
110 x 3
120 x 2
127.5 x 1
130 x 1
132.5 kg x 1r
2 minutes rest.
Sudden sharp pain in the left knee on that last rep.
Shit.

Bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
70 x 5
75 x 4
80 x 3
85 x 2
87.5 x 1
90 kg x 1r
2 minutes rest.
Left knee was painful during bench as well.

So that was it for today, I decided to
not do any deadlifts.
We'll see how I feel tomorrow.

[JohnHelton]

I hope the pain is nothing.

[slowmotion]

I hope the pain is nothing.

Thank you @JohnHelton.

I tried squatting today, and it was fine up to 90 kg,
before it suddenly happened again.
So there is - something - wrong, but I don't think it is serious.
I'm going to figure it out.

[slowmotion]

28.11.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 3r x 2s
90 kg x 2r x 2s
2 minutes rest.
The first 90 kg double was fine,
the second wasn't.
The knee pain was back. Shit.

Overhead press:
20 kg x 5 x 2
30 x 5
36 x 5
39 x 5
42 x 4
45 x 3
48 x 2
51 x 1
54 x 1
57 kg x 1r
48 kg x 2r x 3s
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
70 x 5
75 x 3
80 x 2
85 x 1
90 kg x 1r
80 kg x 2r x 3s
2 minutes rest.
This felt pretty good.

The knee pain on the squat is annoying,
but the press and the bench was okay.

[slowmotion]

29.11.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 kg x 3r x 3s
2 minutes rest.
50 kg was fine, 70 kg was painful.
But I got annoyed and did 3 sets of 3 anyway.

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

Deads:
50 kg x 5
70 x 5
90 x 3
100 x 3
110 x 2
120 x 2
130 x 2
140 x 1
150 x 1
160 kg x 1r
2 minutes rest.
This was fine, no problem.

So I can't squat much, but I can deadlift with no problems.
That's good to know.
Not a bad day after all.

[DCR]

[Squatting] was painful.
But I got annoyed and did 3 sets of 3 anyway.

This describes countless sessions of mine. Something hurts, and not in a good way? Carry on and ignore it until it goes away.

[slowmotion]

30.11.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
60 x 4 x 2
70 kg x 3r x 3s
2 minutes rest.
Well, this was fun.
I started to feel the pain in my knee again on the second 60 kg set,
and then something weird happened in my back.
Then I put my belt on and did the 70 kg sets anyway.
I know I should have stopped right away.

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

One of those days...

[slowmotion]

[Squatting] was painful.
But I got annoyed and did 3 sets of 3 anyway.

This describes countless sessions of mine. Something hurts, and not in a good way? Carry on and ignore it until it goes away.

Sounds familiar!

[slowmotion]

30.11.2023

Squat:

Well, this was fun.
I started to feel the pain in my knee again on the second 60 kg set,
and then something weird happened in my back.
Then I put my belt on and did the 70 kg sets anyway.
I know I should have stopped right away.

It's the day after now, and I really should have stopped right away.
I can still feel it in my back, but it is much better, so I remain optimistic.
It's not painful as such, just really, really sore.
I don't know if I will lift tomorrow, it depends on how my back feels.
We'll see.
My knee is fine, it only hurts when I squat.

So I've been thinking, of course, and have sort of decided to try to get better at listening
to my body when I lift. Easier said than done, of course.
We'll see how that goes.

[DCR]

30.11.2023

Squat:

Well, this was fun.
I started to feel the pain in my knee again on the second 60 kg set,
and then something weird happened in my back.
Then I put my belt on and did the 70 kg sets anyway.
I know I should have stopped right away.

It's the day after now, and I really should have stopped right away.
I can still feel it in my back, but it is much better, so I remain optimistic.
It's not painful as such, just really, really sore.
I don't know if I will lift tomorrow, it depends on how my back feels.
We'll see.
My knee is fine, it only hurts when I squat.

So I've been thinking, of course, and have sort of decided to try to get better at listening
to my body when I lift. Easier said than done, of course.
We'll see how that goes.

Yesterday after filming a set of squats, I bent down to pick up my phone, and my lower back screamed. I thought that I should not do the next and final set. Instead I self-massaged for two minutes and did it anyway. Probably dumb but here we are.

[slowmotion]

02.12.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
60 x 4 x 2
70 kg x 3r x 3s
2 minutes rest.
This felt pretty good. No pain.
Did all the reps very slow and controlled down
and faster up because of my back problem,
and that seemed to work well for my knee as well.

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 3s
2 minutes rest.
This was ok.

Rack pulls:
50 kg x 5
70 x 5
90 x 5
110 x 4
130 kg x 3r x 3s
2 minutes rest.
I didn't feel like doing deadlifts,
so I did some easy rack pulls instead.
Felt pretty good.

My back feels much better today,
so I'm calling this a good day.

[slowmotion]

05.12.2023

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.
No pain or discomfort.

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 8
50 x 7
60 x 6
65 x 5
70 x 5
75 x 3
80 x 2
85 kg x 1r x 3s
2 minutes rest.

[slowmotion]

06.12.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 kg x 3r x 3s
2 minutes rest.
Some pain on the 70 kg sets,
but the 90 kg sets felt better.

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

Deads:
50 kg x 5
80 x 5
100 x 4
115 x 3
130 x 2
140 kg x 2r x 3s
125 kg x 3r x 3s
2 minutes rest.
This was all right.
My back feels much better.

[slowmotion]

07.12.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 2 x 2
100 kg x 2r x 2s
2 minutes rest.
No pain, just some minor discomfort.
I've tried to change how I squat a little bit.
Nothing major, just small adjustments here and there.
But it seems to help. Maybe.

OHP:
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.
This felt pretty good.

Close grip bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
65 x 5
70 x 4
75 kg x 3r x 3s
2 minutes rest.
This was all right.

[DCR]

I just noticed that you're squatting literally every day. I thought that I was out of control for doing so every other day, although I'm very close to finally putting that to bed - just want to push this "revamped form LP" a bit further. Why the every day squats?

[JohnHelton]

Cheer to progress on the knee.

[slowmotion]

09.12.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 2 x 2
100 x 2 x 2
110 kg x 2r x 2s
2 minutes rest.
There was some mild discomfort on the second 110 kg set, but no pain.
But I didn't feel like going any heavier.
I'll do a light day tomorrow.

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.
I could probably have gone a little heavier here.

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 felt kind of heavy,
but not difficult at all.

My lifting belt is getting loose again.
Time to make some more holes in it.

[slowmotion]

I just noticed that you're squatting literally every day. I thought that I was out of control for doing so every other day, although I'm very close to finally putting that to bed - just want to push this "revamped form LP" a bit further. Why the every day squats?

Yes, I usually squat and bench 4 or 5 times a week, depending on how I feel. And I usually start all sessions with squat. I've done that for a little over 3 years or so, if I remember correctly. I was inspired by Greg Nuckols high frequency program, and other programs like it, and sort of got stuck doing it this way. I've found that I like doing a little "every day" better than doing two or three monster sessions a week.