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Danish Beardo-Weirdo 531 Log

Trying to get my strength back, leaving my ego alone at start with 531 beginners.
Goal is strength back, bit of blubber of, healthy life

I intend to switch to strongman training soon, still with a 531 foundation.

Week1 - Day 1

Warm up, Chrunch 3 x 10
Warm up, Hip Thrusts 3 x 10
Squat 531 5 x 55,6 -5 x 64,1-5 x 13 x 72,7kg
Squat FSL 5 x 5 x 55,6kg
Bench Press 531 5 x 46,8 – 5 x 54,0-14 x 61,2 kg
Bench Press FSL 5 x 5 x 46,8kg
Tricep Extension rubber band(Push) 15 + 15+15+20 reps
Db Row(Pull) 22.5 kg 10+15+15+13 reps
DB Swings(Single leg/core) 12,5 kg 10+15+15+15 reps

Week 1 - Day 2

Deadlift 531 5 x 61,4 – 5 x 70,9 – 10 x 80,3kg
Deadlift FSL 5 x 5 x 61,4kg
OHP 531 5 x 32,2- 5 x 37,1 - 15 x 42,1
OHP FSL 5 x 5 x 32,2 kg
Close Grip Bench Press (Push) 15 +13+13+14 x 40 kg
Hammer Curls(Pull) 15+15+13+13 x 12,5 kg
Plank (Single leg/core) 3 set of 25 sec

Music:Music Jinjer/Slipknot

High rep deadlifts make you humble.

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Week1 - Day 3

Started with laying bricks outside, then chopping a lot of wood, then lunch and training

Warm up, Chrunch 3 x 10
Warm up, Hip Thrusts 3 x 10

Bench Press 531 5 x 47,5 – 5 x 55,0 - 16 x 61,5kg
Bench Press FSL 5 x 5 x 47,5kg
Squat 531 5 x 57,5 - 5 x 65-5 - 14 x 72,5kg
Squat FSL 5 x 5 x 57,5kg
DB press(Push) 50 reps x 12,5 kg a side
Pull a parts: 50 reps x black band
GM(Single leg/core) :50reps x 50 kg

Content, but db shoulder presses after Bench pres was too much. Not quality work. Will substitute with som tricep isolation work.

Music :Soulfly, jinjer

Week 2 - Day 1

Warm up, Chrunch 3 x 10
Warm up, Hip Thrusts 3 x 10
Squat 531
3 x 60
3 x 67.5
9 x 77,5 kg

5 x 5 x 60kg

Bench Press 531
3 x 50
3 x 57.5
15 x 65 kg

5 x 5 x 50kg

Tricep Extension rubber band(Push) 15+15+15+15 reps
Db Row(Pull) 22.5 kg 13+13+15+13 reps
DB Swings(Single leg/core) 12,5 kg 12+7 reps

Gut full of wonderfull burger, made me huff and puff.!
Music:Soulfly

Week 2 - Day 2

Deadlift 531

3x 65 kg

3x 75 kg

10 x 85 kg

5 x 5 x 65

OHP 531

3 x 35 kg

3 x 40 kg

12 x 45 kg

5 x 5 x 35 kg supersettet with

Hammer Curls

5 x 10 x 14 kg/side

Close Grip Bench Press

5 x 5 x 45 kg supersettet with

Plank
3 x 30 sec.

Music: Soulfly, Amon Amarth

All in all happy.

Pre work out: Frankfurters and coffee

3

All of them?!

No, I have 5 kids that helped me out.:grinning_face_with_smiling_eyes:

5 kids, brave man!

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Squat session has been postponet a couple of days.
Been feeling down, under the weather.
Tomorrow I´ll go get a Covid-19 test just op be sure, even thou I only think it´s a cold.

It´s season for it anyhow.

Well fortunately it was negative, so that´s positive.
Squats & Bench later tonight.

Week 2 - Day 3

Bench Press 531

3 x 50

3 x 57.5

15 x 65 kg

5 x 5 x 50kg

Squat 531

3 x 60

3 x 67.5

8 x 77,5 kg

Pull a parts
Black band 50 reps

RDL
42,5 kg 50 reps

Reduced training.
I have a kidney stone that is passing through, very painfull

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Squat 531

5 x 65 kg

3 x 72,5 kg

8 x 81,5 kg

1 x 90 kg

1 x 98 kg

1 x 103 kg

5 x 5 x 65 kg

Bench Press

5 x 55 kg

3 x 61,5 kg

12 x 68,5 kg

1 x 75 kg

1 x 80 kg

1 x 85 kg

Close Grip Bench Press

5 x 5 x 55 kg

Db Row

5 x 10 x 22.5 kg

Pre work out : 2 mugs og coffee + 1 large Bic Mac meal.
Once again confirmed, this is a dry, tasteless, boring burger.
Music : I let Spotify surprice me.

Good training, I have plenty of power, but gotta be cool and progress slowly toward old times glory

Week 3 - Day 2

Deadlift 531

5 x 71 kg

3 x 80 kg

8 x 90 kg

1 x 100 kg

1 x 110 kg

5 x 5 x 71 kg

Ohp 531

5 x 37,5 kg

3 x 42,5 kg

10 x 47,5 kg

1 x 52,5 kg

1 x 57,5 kg

5 x 5 x 37,5 kg

Supersettet with

Barbell Curls

5 x 10 x 37,5 kg

Close Grip Bench Press

5 x 10 x 45 kg

Supersettet with

Plank

3 x 30 sec.

Music: Lamb of god, King810, Xenobright, my wife was in charge of the playlist

Preworkout : Tortillas and coffee

Completed the 3 deload trainings this week.
Not bothering to record them though.

Looking forward to loaded training again tomorrow.

Squat

5 x 40kg,

5 x 50kg

5 x 60kg,

5 x 67,5kg,

10 x 76,5kg

5 x 5 x 60 kg

Bench Press

5 x 50 kg,

5 x 57,5 kg

13 x 65 kg

C.G Bench Press

5 x 10 x 50 kg

BB Row

5 x 10 x 50 kg

Band Pull a Parts

5 x 15 (black band)

Ouch, my sympathy, man! Went through that back in my 30’s, including one that had to be surgically removed, too big for lithotripsy, thing looked like a piece of staghorn coral! This is the reason I drink like 17 (may be hyperbole, I don’t actually count) bottles of water per day. Getting up in the middle of the night to pee is a small price to never have to go through that again!

Wow, fortunately mine doesn´t require surgery. And the come very seldom, years apart, but the pain when they are here is definately very humbling, like you know.

I’m serious about the lots of water, though. It’s kept that shit at bay for more than 15 years and counting.

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C2W1D2

Deadlift 531

5 x 64 kg,

5 x 74kg,

10 x 84 kg

1 x 94 kg

1 x 104 kg

1 x 114 kg

1 x 124 kg

6 x 64 kg

OHP 531

5 x 34 kg

5 x 39 kg

12 x 44 kg

5 x 5 x 34 kg

Hammer Curls

Forgot those

Close Grip Bench Press

5 x 10 x 42,5 kg

supersettet with

Plank

3 x 32 sec.

Forgot to curl, so they´ll be added nex training session in some superset thing.
Still happy overall.

C2W1D3

Bench Press 531

5 x 50 kg
5 x 57.5
15 x 65 kg

Close Grip Bench Press

5 x 5 x 50kg

Squat 531

5 x 60
5 x 67.5
10 x 76,5 kg
5 x 60 kg

Pull a parts
Black band 50 reps

RDL
5 x 10 x 40 kg Supersettet with

Head supported Barbell Row
5 x 10 x 40 kg Supersettet with

DB Side Bend
5 x 10 x 22,5 kg

Last 3 exercises done as a giant set. Still working to find a setup getting med sufficient assistance work, but no more than that, and something I´m able to do fast.

Now a shower, then making some brioche buns.
Joined a burgerpage om FB, where the owner set out to copy all of McDonalds burgers, only in a better quality. The Big Mac was great, and today we try the Mcchicken(cruched corn flakes as bread crumbs) and allegedly he has nailed the right Mc Chicken sauce.

I do like a good burger, a cold beer, and a hot horny BBW

Training yesterday.
Walk on the beach, finding a bit of amber.


Squat

3 x 64kg

3 x 72kg

10 x 81,5kg

5 x 5 x 64kg,

Bench Press

3 x 54 kg

3 x 61,5 kg

12 x 70 kg

C.G Bench Press

5 x 10 x 52,5 kg

SS with

Hammer Curls

5 x 10 x 13 kr/side

Band Pull a Parts

5 x 15 x black band

SS with

DB side bend.

5 x 10 x 22,5 kg