Danish Guy - 5/3/1

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 it´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 didn´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 :frowning:) 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 that’s positive. Didn´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 it…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