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Thread: “A path is made by walking on it.” Jan's log

  1. #891
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    Feb 2015
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    Quote Originally Posted by damufunman View Post
    Nice pressing Jan. Lots of work, way to go getting all that done.
    Quote Originally Posted by codger View Post
    Great press, Jan. Looks like you're making good progress.
    Thanks! Good thing is my shoulder seems to be holding up pretty good!

  2. #892
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    I am very envious of your press Jan. And yeah that GPP circuit the other day was kinda hard.

  3. #893
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    Well thank you Ben, but I wish I could press much more! As we all do!

    And I got the press DOMS form hell today!

  4. #894
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    07.08.2017

    I haven't lifted for over a week, mostly because of work related issues + going away over the weekend.

    So it was very convenient that today's workout was "Intensity Deload / Back Hypertrophy".

    Very easy day.

    Wide grip pull ups with black band: 5 x 3

    Chin ups with black band: 5 x 3

    Barbell rows: 50 kg x 5, 70 kg x 5, 90 kg x 8 x 3

    Rear delts: 20 kg x 20 x 3

    Light shrugs: 20 kg x 15 x 3

    That was it. I did manage to work up a sweat, tho, and I got my heart rate up a bit too.

  5. #895
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    i was wondering if you were off marauding in a fjord somewhere!

  6. #896
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    lol!

    Yes, marauding in fjords is a favorite pastime here in Norway!

  7. #897
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    08.08.2017

    Today was volume squat day.

    Low bar back squat:

    20 kg x 5 x 2
    50 x 5
    70 x 3
    90 x 1
    110 x 1
    124 kg x 8 x 3

    Huh! Cardio!

    Close stance high bar squat:

    50 kg x 5
    70 x 3
    90 x 1
    100 kg x 10 x 3

    I'm not used to high bar close stance, so I did a couple of warm up sets to figure it out. The work sets were like more cardio. But I could start to feel it in my legs now.



    Then I was supposed to do a GPP circuit. Yeah. I'll do those next year. Maybe.

  8. #898
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    10.08.2017

    OK, so today was press volume day.

    Bench was programmed first, then overhead press, but I decided to do the overhead press first and then the bench. That turned out to be a mistake.

    Overhead press:

    20 kg x 5 x 2
    30 x 5
    40 x 3
    47.5 x 1
    55 kg x 10, 8, 8, 8, 8, 7.

    So I ended up doing six sets, a little more than was programmed.

    Bench:

    20 kg x 5 x 2
    40 x 5
    59 x 3
    72.5 x 1
    85 kg x 7, 7, 5

    That wasn't very good. Well, it was crap. I was tired from the pressing, so the bar ended on the safeties on both the first and the third set. I'll make the bench first next week.

    Barbell curls:

    20 kg x 5 x 2
    25 x 3
    30 x 1
    35 x 1
    40 kg x 6
    38 x 8
    36 x 8
    34 x 8
    32 x 10
    30 x 8

    Nothing much to say about this.

    Dips, assisted:

    10 x 2

    I can't do dips. But I might as well get used to the movement. So I did cheater dips, in that my toes was touching the floor all the time.

    So all in all, not the best of days. Not the worst either.

  9. #899
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    I also find it more ideal to train bench first, and then press. Not that I train press much anymore, but I digress.

    Good work regardless.

  10. #900
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    starting strength coach development program
    hey you made it through, good job!

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