D1W4C7 - DELOAD
Comment: Deloading this week, giving me time to get 5,5 weeks of training in before a week of at Creet.
I will do nothing but relax, sex with the wife, eat good local greek food, and sleep long.
Bench Press
5x35kg
5x45kg
5x55kg
Barbell row
5x50kg
5x50kg
5x50 kg
RDL
5x50kg
5x50kg
5x50kg
Glute Bridge
3 x 10 x bw
Some lower back work to finish
D1W5C7:
Comment: Not pretty, but got it done.
Hung over, Got re-acquainted with the luxury beer Fine Festival, only forgot itĀ“s 50% stronger than a normal pilsner.
No energy, no + reps
Patched up 2 bikes, cleaned up my garage. My Puch Maxi is in 1000 pieces, ready to have paint removed, getting sandblastet. Nice winter project. My boys are also into retro mopeds, dad/son Quality time, and I get to pass on some of my experience as engineer
Music: Bleed From Within
Bench Press:
Wup Set
5x68kg
5x78kg
5x88kg
Band Pull a aparts:
6x15 with black resistance band
Incline Db Press:
5 sets of 10x20kg/each hand
Barbell row:
5 sets of 10x63kg
Farmer Walks:
5 trips of 30 meter, 40kg/each hand
D2W5C7
Comment: Had hoped for 2 more reps on the Squat, but I didnĀ“t have anything more to shoot with
Music: Bleed from within
Plank:
3 x 32 sec.
Squat:
Wup sets
5x80kg
5x90kg
6x100kg (hoped for 8 
) Edit: fucked up in the numbers, was only supposed to squat 89,5 kg
RDL:
5 sets of 10x63kg
Supersettet with
Glute bridge w 20 kg Plate:
3 sets of 10
D3W5C7:
Comment: Went really well, list time pressing over head I managed 10x54 kg, today 12x54 kg, so thatās positive. DidnĀ“t do FSL sets today though. Food was red bell pepper soup with chicken bits and a bit of pasta
Music: Dyscarnate
Military Press:
5x40kg,
5x47,5kg
12x54kg
Face pulls:
5x20 x black resistance band
Skull Crusher, EZ:
5 sets of 10x29,5kg
Barbell Curls:
5 sets of 10x 36,5kg
D4W5C7:
Comment:
Had no energy, my sleep is shit pt, but got it done anyway.
Tomorrow a heavy metal concert, 4 bands. I look forward to itā¦a lot.
Deadlift:
5 sets of 2 reps @ 89kg
1 set of 1 reps @100kg
1 set of 10 reps @ 107,5kg
Zercher Squat:
3 sets of 5 reps @ 61,5kg
Zercher Morning:
3 sets of 5 reps @ 61,5kg