“Lifting for fun...” Jan's log.

[JohnHelton]

Jan, you may be getting stronger.

[slowmotion]

Jan, you may be getting stronger.

That would be great. At least I don't feel like I'm getting any weaker.

[slowmotion]

13.10.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 3
120 x 2
125 x 2
130 x 1
135 kg x 1r x 3s
120 kg x 3r x 2s
2 minutes rest.
That felt bloody heavy today.
Must be something wrong with the gravity here.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r
57.5 kg x 1r x 5s
2 minutes rest.
This was fine, no problem.

Medium grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 4
90 kg x 3r x 3s
2 minutes rest.
This felt pretty good.

Not a bad day.

[slowmotion]

15.10.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 3
120 x 2
125 x 2
130 x 1
135 x 1
140 x 1
145 kg x 1r
137.5 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 5
85 x 3
90 x 2
95 x 1
100 kg x 1r
95 kg x 1r x 3s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 kg x 1r x 10s
3 minutes rest.

[slowmotion]

16.10.2022

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

OHP:
20 kg x 5 x 2
30 x 5
40 x 4
45 kg x 3r x 7s
2 minutes rest.

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

Kind of a short/light day today.

[slowmotion]

18.10.2022

So I finally got going on the deload.
The plan now is to take it easy for a week or two, and then slowly work back up.
So today I did:

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

Nice easy day.

[slowmotion]

19.10.2022

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

OHP:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 kg x 1r x 3s
2 minutes rest.

Medium grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 4
85 kg x 2r x 3s
2 minutes rest.

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

I have to admit it feels a bit weird to not go over 85% on any of the lifts. On the other hand it's very relaxing.

[slowmotion]

20.10.2022

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

[slowmotion]

21.10.2022

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

OHP:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 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 4
85 kg x 2r x 3s
2 minutes rest.

Barbell rows ( from floor ):
50 kg x 5
70 kg x 5r x 3s
2 minute rest.

[slowmotion]

22.10.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
105 x 4
115 x 3
120 x 2
125 x 2
130 x 1
135 x 1
140 x 1
145 x 1
150 kg x 1
2 minutes rest.

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

Everything felt good today.

[JohnHelton]

Looks like it was a good deload.

[slowmotion]

Looks like it was a good deload.

So far so good. This was just one heavier day because I felt good and couldn't help myself.
There will be a light day tomorrow, and then some slightly heavier stuff next week.

[slowmotion]

23.10.2022

Squat:
50 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
105 x 4
115 x 3
120 x 2
125 x 2
130 kg x 1r x 3s
2 minutes rest.

OHP:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 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 4
85 kg x 3r x 3s
2 minutes rest.

[slowmotion]

25.10.2022

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
105 x 4
115 x 3
120 x 2
125 x 2
130 x 1
135 x 1
140 kg x 1r
130 kg x 2r
2 minutes rest.
This felt kind of heavy today.
And form was off.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
95 x 2
97.5 x 1
100 kg x 1r
95 kg x 1r x 5s
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 x 1
180 x 1
190 kg x 1r
2 minutes rest.
This was all right.
I don't remember the last time I did a 190 kg deadlift. Must have been a while.
edit:
So I looked back through my log, and found that the last time I did a 190 kg deadlift from the floor was in November 2018.
I didn't realize it's been that long. How about that.

So all in all a pretty good day.

[slowmotion]

26.10.2022

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

Push press:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 x 2
57.5 x 2
60 kg x 2r x 2s
55 kg x 2r x 5s
2 minutes rest.
I've never really done push press before,
so this was more out of curiosity than anything else.
I had some problems with the timing on most of the sets.
Some were all right.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 x 2
95 x 1
97.5 kg x 1r
90 kg x 2r x 2s
2 minutes rest.
My close grip bench press is getting too close to my regular bench press.
That's no good, is it.

[slowmotion]

27.10.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
125 x 2
130 x 1
135 x 1
140 x 1
145 x 1
150 kg x 1r
142.5 kg x 1r
135 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 5
85 x 4
90 x 3
95 x 2
97.5 x 1
100 kg x 1r
95 kg x 1r x 5s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 kg x 1r x 7s
2 minutes rest.

Another good day.

[cole]

My close grip bench press is getting too close to my regular bench press.
That's no good, is it.

before i had my biceps tendonitis in my delt, i could close grip bench 98% of my comp bench. its not good or bad, just everyone is different thats all.

[slowmotion]

My close grip bench press is getting too close to my regular bench press.
That's no good, is it.

before i had my biceps tendonitis in my delt, i could close grip bench 98% of my comp bench. its not good or bad, just everyone is different thats all.

I'm just a bit surprised that my close grip is getting closer to my regular grip bench. I'll just keep an eye on it for now, I think, and see how it develops.

[slowmotion]

28.10.2022

Light day today.

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

OHP:
20 kg x 5 x 2
30 x 5
40 x 4
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r
55 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 5
85 x 3
90 kg x 2r x 2s
2 minutes rest.

[slowmotion]

29.10.2022

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

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

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 kg x 1r x 10s
2 minutes rest.