T Nation

Florelius is Getting Back at It

I used to log here before, but stopped when I fell off the training wagon. Thats 3 years ago, and now I feel the urge to play with some barbells again. I was never big or strong before, but I am even weaker and smaller now. My goal(s) now is to hit the gym a couple of times each weak and make it a habit. I also want to get back to my previous strength levels and surpass my previous best lifts in not a to distant future (6-12 months). When I get my paycheck in 9-10 days from now, I will buy a gym membership. EDITED: (I got some cash from my father to buy a gym membership, so I start tomorrow).

I have for some weeks done push ups, chin ups/pull ups, bodyweight squats and stretches at home, to prepare my body for weight training.

Some stats:

Country of origin: Norway.

Gender: Male.

Age: 30.

Height: 175cm

Weight: Not shure since I dont have a scale right now, but my guesstimation is 56-58kg (Very light I know)

Education: Masters degree in History (With an emphasis on modern political history and meta-history)

Previous best lifts:

Bench: 72,5kg x 8 reps (@ an bodyweight of 63kg)

Deadlift: 115kg x 1 (Double overhand), 120kg x 1 (mixed grip) (@ an bodyweight of 63kg)

Military Press: 47,5kg x 4, 50kg x 3. (@ an bodyweight of roughly 60kg, give or take)

Squat: 60kg x 8 (If I remember correctly) (Yes I sucked at squat and suck probably even more now)

Long term goals (1-2 years from now):

  1. Bodyweight: 70kg.

  2. Lifts:

Deadlift: 140kg (3 plates) x 1+

Squat: 100kg (2 plates) x 1+

Bench: 100kg (2 plates) x 1+

Press: 60kg (1 plate) x 1+

Training program for the Autumn of 2016:

I used 5/3/1 when I trained previously and I will use it now also.

Template (Cycle 1):

Workout 1:
Squat: 5/3/1
Bench: 5/3/1
Chin ups/Pull ups*: 3 x 5-10 reps
Back raises: 3 x 10
Biceps/Triceps (Optional)

Workout 2:
Deadlift (Semi-sumo): 5/3/1
Press: 5/3/1
DB Rear Delt Rows (Overhand grip, row to chest): 3 x 10
Crunches: 3 x 20
Biceps/Triceps (Optional)

*Chin ups/Pull ups rotation:
Week 1: Underhand grip Chin ups.
Week 2: Neutral grip Chin ups.
Week 3: Pull ups.

Warm up/Every day “training”:
Bird dog: 10 reps
Glute bridges: 10 reps
BW Squats: 10 reps
Plank: 10-20 Seconds.
Stretching (ankles, hams, hip flexors, glutes, chest/shoulders, lats)

Progression Autumn 2016:

I will start with very low TM’s since I have not trained seriously for 3 years.

Squat & Bench TM’s:

Cycle 1: 50kg.
Week 1: 32,5kg x 5, 37,5kg x 5, 42,5kg x 5+
Week 2: 35kg x 3, 40kg x 3, 45kg x 3+
Week 3: 37,5kg x 5, 42,5kg x 3, 47,5kg x 1+
Warm up: 20kg x 5, 25kg x 5, 30kg x 3

Cycle 2: 52,5kg.
Week 1: 35kg x 5, 40kg x 5, 45kg x 5+
Week 2: 37,5kg x 3, 42,5kg x 3, 47,5kg x 3+
Week 3: 40kg x 5, 45kg x 3, 50kg x 1+
Warm up: 20kg x 5, 27,5kg x 5, 32,5kg x 3

Cycle 3: 55kg.
Week 1: 35kg x 5, 42,5kg x 5, 47,5kg x 5+
Week 2: 37,5kg x 3, 45kg x 3, 50kg x 3+
Week 3: 42,5kg x 5, 47,5kg x 3, 52,5kg x 1+
Warm up: 22,5kg x 5, 27,5kg x 5, 32,5kg x 3

Cycle 4: 57,5kg.
Week 1: 37,5kg x 5, 42,5kg x 5, 47,5kg x 5+
Week 2: 40kg x 3, 45kg x 3, 52,5kg x 3+
Week 3: 42,5kg x 5, 47,5kg x 3, 55kg x 1+
Warm up: 22,5kg x 5, 27,5kg x 5, 35kg x 3

Cycle 5: 60kg.
Week 1: 40kg x 5, 45kg x 5, 50kg x 5+
Week 2: 42,5kg x 3, 47,5kg x 3, 55kg x 3+
Week 3: 45kg x 5, 50kg x 3, 57,5kg x 1+
Warm up: 25kg x 5, 30kg x 5, 35kg x 3

Deadlift TM’s:

Cycle 1: 75kg.
Week 1: 47,5kg x 5, 55kg x 5, 62,5kg x 5+
Week 2: 52,5kg x 3, 60kg x 3, 67,5kg x 3+
Week 3: 55kg x 5, 62,5kg x 3, 70kg x 1+
Warm up: 30kg x 5, 37,5kg x 5, 45kg x 3

Cycle 2: 77,5kg.
Week 1: 50kg x 5, 57,5kg x 5, 65kg x 5+
Week 2: 55kg x 3, 62,5kg x 3, 70kg x 3+
Week 3: 57,5kg x 5, 65kg x 3, 72,5kg x 1+
Warm up: 30kg x 5, 37,5kg x 5, 47,5kg x 3

Cycle 3: 80kg.
Week 1: 52,5kg x 5, 60kg x 5, 67,5kg x 5+
Week 2: 55kg x 3, 65kg x 3, 72,5kg x 3+
Week 3: 60kg x 5, 67,5kg x 3, 75kg x 1+
Warm up: 32,5kg x 5, 40kg x 5, 47,5kg x 3

Cycle 4: 82,5kg.
Week 1: 52,5kg x 5, 62,5kg x 5, 70kg x 5+
Week 2: 57,5kg x 3, 65kg x 3, 75kg x 3+
Week 3: 62,5kg x 5, 70kg x 3, 77,5kg x 1+
Warm up: 32,5kg x 5, 42,5kg x 5, 50kg x 3

Cycle 5: 85kg.
Week 1: 55kg x 5, 62,5kg x 5, 72,5kg x 5+
Week 2: 60kg x 3, 67,5kg x 3, 77,5kg x 3+
Week 3: 62,5kg x 5, 72,5kg x 3, 80kg x 1+
Warm up: 35kg x 5, 42,5kg x 5, 50kg x 3

Press TM’s:

Cycle 1: 30kg.
Week 1: 20kg x 5, 22,5kg x 5, 25kg x 5+
Week 2: 20kg x 3, 25kg x 3, 27,5kg x 3+
Week 3: 22,5kg x 5, 25kg x 3, 27,5kg

Cycle 2: 32,5kg.
Week 1: 20kg x 5, 25kg x 5, 27,5kg x 5+
Week 2: 22,5kg x 3, 25kg x 3, 30kg x 3+
Week 3: 25kg x 5, 27,5kg x 3, 30kg x 1+

Cycle 3: 35kg.
Week 1: 22,5kg x 5, 25kg x 5, 30kg x 5+
Week 2: 25kg x 3, 27,5kg x 3, 32,5kg x 3+
Week 3: 25kg x 5, 30kg x 3, 32,5kg x 1+

Cycle 4: 37,5kg.
Week 1: 25kg x 5, 27,5kg x 5, 32,5kg x 5+
Week 2: 25kg x 3, 30kg x 3, 32,5kg x 3+
Week 3: 27,5kg x 5, 32,5kg x 3, 35kg x 1+
Warm up: 3 x 5 x 20kg.

Cycle 5: 40kg.
Week 1: 25kg x 5, 30kg x 5, 35kg x 5+
Week 2: 27,5kg x 3, 32,5kg x 3, 35kg x 3+
Week 3: 30kg x 5, 35kg x 3, 37,5kg x 1+
Warm up: 3 x 5 x 20kg.

Diet plan (Starting point):

Meal 1: 2,5 dl Oats, 5 dl Whole milk, honey

Meal 2: 300 gram kesam/Quarg and 1-2 bananas or 3-4 Slices with bread.

Meal 3: Dinner (Pizza, Steak, Pasta dishes, Taco dishes etc)

Meal 4: 6 scrambled eggs.

Post-workout: Protein shake or 5 dl chocolate milk and a banana.

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Monday 22/08/2016.

Cycle 1/Week 1/Workout 1.

General warm up:
Bird dog: 10 reps
Glute bridges: 10 reps
BW Squats: 10 reps
stretches for ankles, hamstrings, hip flexors, glutes, chest/shoulders, lats.
Plank: 10 second hold.

Back Squat: tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 30kg.
1 x 5 x 32,5kg.
1 x 5 x 37,5kg.
1 x 7 x 42,5kg. (Estimated 1rm = 52,4kg)

Bench Press: tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 30kg.
1 x 5 x 32,5kg.
1 x 5 x 37,5kg.
1 x 9 x 42,5kg. (Estimated 1rm = 55,2kg)

Chin ups (underhand grip):
2 x 5 x Florelius
1 x 7 x Florelius

Back raises:
2 x 10 reps
1 x 8 reps (Left hamstring felt iffy on rep 8, so I stopped the set).

Biceps/Triceps super set:

DB Hammer curls: 3 x 10 x 5kg pr arm.

Tate Press: 3 x 10 x 5kg pr arm.

Comments:

  1. I am alot weaker than I used to be, but I was not surprised by that, considering 3 years is a long time.

  2. I must be better at pausing in the bottom of the squat and bench, I had to fight the urge to go touch and go on most sets. Also the pauses shaves off some reps on the final set, but I guess one gets stronger in the long run. Note to self; Get better at pausing every rep.

  3. on the last two sets on squats my form improved and I was able to hit hams to calves depth. I am pleased with that.

  4. The assistance was okay, I hope to be able to do 10 reps on all the back raises sets next week.

  5. Conclusion: All in all a good workout, especially considering I have not trained for a long time.

Goals next week:

Squat: 45kg x 6 (Estimated 1rm = 53,9kg)

Bench: 45kg x 8 (Estimated 1rm = 56,9kg)

Cycle 1/Week 1/Workout 2.

25/08/2016.

Warm up:
Bird dog: 10 reps
Glute bridges: 10 reps
BW Squats: 10 reps
Stretches: Ankles, hams, hip flexors, glutes, chest/shoulders, lats.
Plank: 10 sec.

Deadlift (Semi-sumo): tm = 75kg.
1 x 10 x 20kg.
1 x 5 x 30kg.
1 x 5 x 37,5kg.
1 x 3 x 45kg.
1 x 5 x 47,5kg.
1 x 5 x 55kg.
1 x 10 x 62,5kg. (Estimated 1rm = 83,3kg)

Press: tm = 30kg.
1 x 5 x 20kg.
1 x 5 x 22,5kg.
1 x 10 x 25kg. (Estimated 1rm = 33,3kg)

DB Rear delt rows:
1 x 10 x 8kg.
1 x 10 x 12kg.
1 x 10 x 16kg.

Crunches: 1 x 30 reps

Comments:

  1. Happy with both deads and press, felt my form on those lifts where good and I hit the reps i wanted to.

  2. I had a Meeting after my training session, so I had to skip arms.

Goals next week:

Deadlift: 67,5kg x 8. (Estimated 1rm = 85,4kg)

Press: 27,5kg x 8 (Estimated 1rm = 34,8kg)

Cycle 1/Week 2/Workout 1.

29/08/2016.

General warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • some stretches.

Squat: tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 30kg.
1 x 3 x 35kg.
1 x 3 x 40kg.
1 x 6 x 45kg. (Estimated 1rm = 53,9kg)

Bench: tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 30kg.
1 x 3 x 35kg.
1 x 3 x 40kg.
1 x 8 x 45kg. (Estimated 1rm = 56,9kg).

Chin ups (Neutral grip):
2 x 5 x Florelius.
1 x 7 x Florelius.

Back raises: 3 x 10

DB Hammer curls: 3 x 10 x 5kg pr arm.

Tate Press: 3 x 10 x 5kg pr arm.

Goals next week:

Squat: 47,5kg x 5 (Estimated 1rm = 55,4kg).

Bench: 47,5kg x 7 (Estimated 1rm = 58,5kg).

Cycle 1/Wave 2/Workout 2.

05/09/216.

Warm up:
Bird dog: 10 reps
Glute bridges: 10 reps
BW Squat: 10 reps

  • some stretches.

Deadlift (Semi-sumo): tm = 75kg.
1 x 10 x 20kg.
1 x 5 x 30kg.
1 x 5 x 37,5kg.
1 x 3 x 45kg.
1 x 3 x 52,5kg.
1 x 3 x 60kg.
1 x 8 x 67,5kg. (Estimated 1rm = 85,4kg).

Press: tm = 30kg.
1 x 3 x 20kg.
1 x 3 x 25kg.
1 x 8 x 27,5kg. (Estimated 1rm = 34,8kg).

DB Rear delt rows:
1 x 10 x 8kg.
1 x 10 x 12kg.
1 x 10 x 16kg.

DB Biceps curl: 3 x 10 x 5kg.

DB Triceps OH Extensions: 3 x 10 x 5kg.

Crunches:
1 x 20 reps
2 x 10 reps.

Comment:

  1. I lost this session last week, so had to do it in week 3 instead.
  2. The last set on Deadlifts was brutal.
  3. The last set on Press was easy, had probably 2-3 more reps in me.

Goals next week:

Deadlift: 70kg x 7 (Estimated 1rm = 86,3kg).

Press: 27,5kg x 9 (Estimated 1rm = 35,7kg).

Cycle 1/Wave 3/Workout 1.

08.09.2016.

Warm up:
Bird Dog: 10 reps.
Glute bridges: 10 reps
BW Squat: 10 reps

  • some stretches.

Squat: tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 30kg.
1 x 5 x 37,5kg.
1 x 3 x 42,5kg.
1 x 5 x 47,5kg. (Estimated 1rm = 55,4kg).

Bench: tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 30kg.
1 x 5 x 37,5kg.
1 x 3 x 42,5kg.
1 x 10 x 47,5kg. (Estimated 1rm = 63.3kg).

Close grip pull ups:
2 x 5 x Florelius.
1 x 3 x Florelius.

Back raises: 3 x 10 reps

DB Hammer Curls:
2 x 10 x 5kg.
1 x 15 x 5kg.

Tate Press:
2 x 10 x 5kg.
1 x 15 x 5kg.

Comment:

  1. Good workout, my Bench are getting better.
  2. I had to do Close grip Pull ups since wide grip hurts my right shoulder.
  3. Squat was meh, but atleast the estimated 1rm is slowly climbing.
  4. Got a good arm pump @ the end of the workout.

Summary of Cycle 1 for Bench and Squat:

Squat results:
Wave 1: 42,5kg x 7 (Estimated 1rm = 52,4kg).
Wave 2: 45kg x 6 (Estimated 1rm = 53,9kg).
Wave 3: 47,5kg x 5 (Estimated 1rm = 55,4kg).
Average estimated 1rm = 53,9kg.
Total reps for Squat (Cycle 1): 81 reps.
Total volume for Squat (Cycle 1): 2640kg.

Bench results:
Wave 1: 42,5kg x 9 (Estimated 1rm = 55,2kg):
Wave 2: 45kg x 8 (Estimated 1rm = 56,9kg).
Wave 3: 47,5kg x 10 (Estimated 1rm = 63,3kg).
Average estimated 1rm = 58,4kg.
Total reps for Bench (Cycle 1): 90 reps
Total volume for Bench (Cycle 1): 3052,5kg.

I am at the moment sick. I have a cold and fever, so there will most likely be no training tomorrow.

Edited.

.

I have now been sick for a week, but are feeling better, so will start training again on monday.

I’m making a comeback as well! Twins!

Rise Florius, rise!!!

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Rise like a Phoenix TheBird!!!

How long was your lay-off from the gym man?

I have kind of been in and out for the past 18 months just doing whatever I feel like doing, not following any particular program and with no goals.

I have just taken 3 weeks completely off, and I am about to start once again this week.

Good to have you back man.

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Okay, what kind of training are you planning on doing?

Thank you, good to have you back as well :slight_smile:

Template for cycle 2:

Blue print:

Upper body days:
Main lift: Bench / Press.
Upper back / Lats.
Shoulders / Chest.
Lats / Upper back.
Biceps/Triceps.

Lower body days:
Main lift: Squat / DL.
Quads.
Low Back/Hams.
Abs.

Workout A.
Squat: 5/3/1.
DB Reverse Lunges: 3 x 5 pr leg.
Back raises: 3 x 10.
Crunches: 3 x 10-15.

Workout B:
Bench: 5/3/1.
DB Row (Overhand grip): 3 x 10 pr arm.
DB Press: 3 x 10.
Chin ups (Neutral grip): 3 x 5.
Biceps/Triceps.

Workout C.
Deadlift: 5/3/1.
DB Reverse Lunges: 3 x 5 pr leg.
Back raises: 3 x 10.
Crunches: 3 x 10-15.

Workout D.
Press: 5/3/1.
Chin ups (Neutral grip): 5/5/5+
DB Bench: 3 x 10.
DB Row (Overhand grip): 3 x 10 pr arm.
Biceps/Triceps.

On Squat I will use the same TM (50kg) for Cycle 2 as I did for Cycle 1. Reason for this is that I did not get much reps on the last sets in Squat the first cycle.

EDITED (24.09.2016).

.

Cycle 1/Wave 3/Workout 2.

Sunday 18.09.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretches.

Deadlift (Semi-sumo): tm = 75kg.
1 x 5 x 30kg.
1 x 5 x 37,5kg.
1 x 3 x 45kg.
1 x 5 x 55kg.
1 x 3 x 62,5kg.
1 x 7 x 70kg. (Estimated 1rm = 86,3kg).

DB Lunges: 3 x 5 pr leg x 10kg pr arm.

Crunches: 3 x 10.

Comment:

  1. Happy With 7 reps @ 70kg.
  2. Lunges felt great.
  3. All in all a short and good workout.

Tomorrow I will do Press.

Summary for Deadlift Cycle 1:
Results:
Wave 1: 62,5kg x 10 (Estimated 1rm = 83,3kg).
Wave 2: 67,5kg x 8 (Estimated 1rm = 85,4kg).
Wave 3: 70kg x 7 (Estimated 1rm = 86,3kg).
Average estimated 1rm = 85kg.

Cycle 1/Wave 3/Workout 3.

Monday 19.09.2016.

Warm up.
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretching.

Press: tm = 30kg.
1 x 5 x 20kg.
1 x 5 x 22,5kg.
1 x 3 x 25kg.
1 x 10 x 27,5kg. (Estimated 1rm = 36,6kg).

DB Row (Neutral grip):
1 x 10 x 8kg pr arm.
1 x 10 x 12kg pr arm.
1 x 10 x 16kg pr arm.

DB Bench:
1 x 10 x 8kg pr arm.
1 x 10 x 12kg pr arm.
1 x 10 x 16kg pr arm. (Hard)

Chin ups (Neutral grip): 3 x 5 x Florelius.

  • Lots of Bicep and Triceps training.

Comment:

  1. Happy with Press.
  2. Trained with a friend, so offcourse we finished off with arm pumping. We did straight sets, drop sets and the “You go, I go” for 5 sets with BB Curls.
  3. All in all a good and fun workout.

Press results Cycle 1:
Wave 1: 25kg x 10. (Estimated 1rm = 33,3kg).
Wave 2: 27,5kg x 8. (Estimated 1rm = 34,8kg).
Wave 3: 27,5kg x 10. (Estimated 1rm = 36,6kg).
Average estimated 1rm = 34,9kg.

Cycle 2/Wave 1/Workout A.

21.09.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretching.

Squat: tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 30kg.
1 x 5 x 32,5kg.
1 x 5 x 37,5kg.
1 x 9 x 42,5kg. (Estimated 1rm = 55,2kg).

DB Lunges (Reverse): 3 x 5 pr leg x 10kg pr arm.

Back raises: 3 x 10.

Crunches: 3 x 10.

Comment: Good workout.

Cycle 2/Wave 1/Workout B.

22.09.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretching.

Bench: tm = 52,5kg.
1 x 5 x 20kg.
1 x 5 x 27,5kg.
1 x 3 x 32,5kg.
1 x 5 x 35kg.
1 x 5 x 40kg.
1 x 13 x 45kg. (Estimated 1rm = 64,4kg).

DB Press:
1 x 10 x 5kg pr arm.
1 x 10 x 7kg pr arm.
1 x 8 x 10kg pr arm.

DB Row (Overhand grip):
1 x 10 x 9kg pr arm.
1 x 10 x 14kg pr arm.
1 x 10 x 18kg pr arm.

Chin ups (Neutral grip):
1 x 5 x Florelius.
1 x 3 x Florelius.
1 x 5 x Florelius. (Two last reps was ugly as fudge).

Comment:

  1. Very pleased with 13 reps @ 45kg in Bench.
  2. The gym was very crowded, that’s why I changed the order of the exercises. I think the DB Press and Chin up suffered because of this.
  3. All in all a good workout.

Cycle 2/Wave 1/Workout C.

25.09.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretching.

Semi-sumo DL: tm = 77,5kg.
1 x 5 x 30kg.
1 x 5 x 37,5kg.
1 x 3 x 47,5kg.
1 x 5 x 50kg.
1 x 5 x 57,5kg.
1 x 10 x 65kg. (Estimated 1rm = 86,6kg).

DB Reverse Lunges: 3 x 5 pr leg x 10kg pr arm.

Back raises: 3 x 10.

Crunches: 3 x 10.

Comment: Hard workout, was not feeling it today.

Cycle 2/Wave 1/Workout D.

26.09.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretching.

Press: tm = 32,5kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 12 x 27,5kg. (Estimated 1rm = 38,4kg).

Chin ups (Neutral grip):
2 x 5 x Florelius.
1 x 8 x Florelius.

DB Bench (Various grips): 3 x 10 x 12kg pr arm.

DB Row (Overhand grip):
2 x 10 x 12kg pr arm.
1 x 10 x 16kg pr arm.

DB Curls: 3 x 10 x 5kg pr arm.

One arm Tricep press: 3 x 10 x 5kg pr arm.

  • Some rear delt raises and side lateral raises (Very light weights).

I am thinking of switching from Semi-sumo DL to Conventional DL. There are two reasons for this: 1) When I go all-out on my last set, I have noticed that my legs wants to be closer together, than in a semi-sumo stance. 2) My groin hurts the day after. I will try out conventional next DL day and see how it goes and feel. If I am able to keep my back flat/neutral with a conventional stance and use my glutes and legs instead of my lower back, I will switch to conventional.