Oldtimer 531 Training

D3W2C2

Generel Comment:

Below average training, but got shit done,but reduced assistance.

Still struggling with being exhausted by the c-19. I literally nod off at work several times.

Deadlift

Wup Sets

3 x 75kg

3 x 86,5 kg

8 x 98 kg

Front Squat:

3 x 5 x 47,5 kg

Good Mornings:

3 x 10 x 47,5 kg

1 Like

W3D1C2

Wup : Mobility + stepups, a bit of abs, a bit of hip thrusts

Music : Parasite, Illdisposed(who I get to see live in feburary)

Generel comment:

Good training, even though I woke up with a head full of headache and snott. So I went outside, built a wood storage shed, chopped a bit of wood etc, to prep for winter. So FSL and assistance work was kept to 3 sets instead of 5, as I was a bit worn. Bougth at couple of kettlebells for my wife and tried out swings. I hope they´ll grow on me, I can´t ignore the benefite other reap

Squat:

Wup sets

5 x 67,5kg

3 x 76,5kg

10 x 85 kg

3 x 5 x 67,5kg(FSL)

Bench Press:

Wup sets

5 x 55 kg

3 x 63 kg

12 x 70 kg

3 x 5 x 55 kg(FSL)

Supersettet with:

Band pull a parts:

5 x 20 x black belt

Pendlay row:

3 x 10 x 60 kg

KB Swing:

3 x 10 x 12 kg

1 Like

D2W3C2

Music : Parasite

General comment: Fast, good training.
Still made 15 repson the OHP, all felt good.
Started on Keto/LCHF, don´t feel hungry or energydepleted.
Started at 144 kg, this morning 136,9, so nice and easy. Gonna make a status after the first10 kg, probably take of another 5 kg then. Goal is to be faster on my mtb and generel health

OHP :

Wup

5x40 kg

5x44 kg

15x49 kg

3x5x40 kg FSL -ish

Supersettet with

Chest supported db row:

5 x 10 x 17,5 kg/side

Giantset consisting of :

Close grip bench press:

5x10x50 kg

Dumbell Curl :

5 x 10x14 kg/side

Crunches:

5 x 14x BW

1 Like

D3W2C2

Wup: Misch.

Music: Slipknot

Generel comment : Fast, good training. No dikkedars, no trutteluts and absolutely no dingenoots.
I have to admit it felt good to pass 3 figures. It´s like this image you have of yourself in your head.
I am 49, but I don´t feel anything near that figure.
I am Weak, but I don´t feel anything near that. I just have to adapt and improve.

Deadlift:

Wup sets

5 x 81,5 kg

3 x 92,5 kg

10 x 102,5 kg

Front Squat :

5 x 5 x 50 kg

Supersettet with

Good Mornings:

5 x 5 x 50 kg

1 Like

D1W4C3

General Comment : deloading.

Plank:
3 x 30 sec

Squat:
5 x 40/45/50 kg

Bench Press:
5 x 35/40/45 kg

Pendley Row:
3 x 10 x 40 kg
Supersettet with

RDL:
3 x 10 x 40 kg

1 Like

Deload training 2, random tutti frutti, not worth mentioning.

D1W1C3

WUP : Coaching the wife, mobility, air squats

Music : Nails, Livløs, Illdisposed, Jinjer

General comment : Good training, happy

Squat:

Wup sets

5x61,5 kg

5 x 71,5 kg

10 x 81,5 kg

3 x 5 x 61,5 kg(FSL)

Bench Press:

5 x 50kg

5 x 57,5 kg

15 x 65 kg

3 x 5 x 50 kg(FSL)

Band Pull a parts (inbetween bench sets) :

5 x 20 x black band

RDL

5 x 5 x 47,5 kg

Pendley Rows:

5 x 8 x 62,5 kg

1 Like

D2W1C3

Music : Life sick

General comment: bloated after dinner, but satisfied
Still made 15 reps on the OHP. all felt good.

OHP :
Wup

5x35 kg

5x40 kg

15x45 kg

3x5x35 kg (FSL)

Close grip bench press:
5x10x52,5 kg

Supersettet with

Hammer Curl :
5 x 10 x 14,5 kg/side

DB Row:
15 x 25 kg
10 x 25 kg
10 x 25 kg

Supersettet with:

Crunches:
3 x 15 x BW

1 Like

D3W1C3:

Wup: Mobility, asian squat, step ups, foam roll

Music : Parasite, Marylin Manson(yes, true)

Generel Comment: Poor training, I´m not good at training right after breakfast, but got it done.

Deadlift:

Wup Sets

5 x 73 kg

5 x 86 kg

10 x 95 kg

Assistance, 5 giant sets of:

Front Squat:

5 x 5 x 52,5 kg

Good Mornings:

5 x 5 x 52,5 kg

Glute Bridges:
5 x 10 x bw

D1W2C3

Music : Parasite

General Comment : Not much food today, but managed to make it through. We are still doing Keto. from 144kg to 135 kg, nice and easy over the last 2 months approximately.
Made 2 extra holes in a new leather belt, but allready to loose, to keep my pants high.
So I recon 12-15cm(5-6") of the waist.
Manboobs significantly smaller :slight_smile:

I am worn now, så a couch relax and a good night sleep might hit a dry spot.

Squat:

Wup sets

3 x 66,5 kg

3 x 76,5 kg

10 x 86,5 kg

3 x 5 x 66,5 kg(FSL)

Bench Press

Wup sets

3 x 55 kg

3 x 61,5 kg

12 x 69 kg

3 x 5 x 55 kg

Band Pull A Parts:

5 x 20 x black

RDL:

5 x 5 x 50 kg

Pendlay Row:

3 x 8 x 65 kg

2 Likes

D2W2C3

General comment:

Had a pain in my stomach so moved ab training til nex session.

Military press:

Wup Sets

3 x 38 kg

3 x 43 kg

15 x 48 kg

3 x 5 x 38 kg(FSL)

DB Row:

5 x 10 x 25 kg

Close Grip Bench Press:

5 x 10 x 55 kg

EZ bar curls:

5 x 10 x 33 kg

2 Likes

Man, am I feeling this. Just paid $75 for two new leather belts, and I’m already punching holes in them. My weight belt has moved from hole 5 to hole 10, and now I need to drill a new hole in it too!

1 Like

D3W2C3

General Comment: Busy, so a fast, but fine training. Thank you coffee for carrying my body.

Music : Illdisposed, danish metal

Deadlift:

Wup sets

3 x 80 kg

3 x 90 kg

8 x 101,5 kg

5 giant sets:

Front Squat:

5 x 5 x 55 kg

Good Mornings:

5 x 5 x 55 kg

Glute bridge:

5 x 10

D1W3C3

Music : Illdisposed

General Comment : Beat up( but managed training) after cleaning summer houses Sunday.

Yes it´s true, with 5 kids and EVERYTHING gone up in prices, so we´ll make a little extra money.

Squat:

Wup sets

5 x 71,5 kg

3 x 81,5 kg

8 x 90 kg

5 x 71,5 kg back down set

Bench Press:

Wup sets

5 x 57,5 kg

3 x 65 kg

12 x 72,5 kg

5 x 57,5 kg back down set

Band Pull A Parts:

5 x 20 x black

RDL:

5 x 5 x 52,5 kg

Pendlay Row:

5 x 5 x 67,5 kg

Music : Illdisposed

General comment : Ok, nothing more.

OHP :

Wup

5x40,5 kg

3x46,5 kg

10 x 51,5 kg

3x5x40 kg (FSL)

Close grip bench press:

5x10x57,5 kg

Supersettet with

Hammer Curl :

5 x 10 x 15 kg/side

DB Row:

10 x 27,5 kg

10 x 27,5 kg

10 x27,5 kg

Supersettet with:

Crunches:

5 x 17 x BW

D3W3C3

Music : Elitefts motivationalvideos(oh yes I said that)

General comment: Trying out Sumo instead of conventional deadlift. My back is not good with heavy deadlifts. I´m super sore to the extend it effects my privatelife and worklife.

Giant set of 10 consecutive sets sure made me sweat

Sumo deadlift:

3x60 kg

3x70 kg

3x80 kg

3x80kg

3x90kg

3 x 100kg

8x60 kg

Giant set of:

Good Morning

5x5x57,5 kg

and

Close stance kb box squat:

5x10x12kg(+ bw.135kg)

D1W1C5

Wup: Mobility, step ups,

Generel Comment : Went well all things considered, on the rear side of a cold.
Military Press :

Wupsets.

5x36,5kg

5x42,5kg

13x48kg

5 x 36,5 back off set

Squat :

Wup sets.

5x64kg

5x 74kg

10x84kg

RDL:

5 x 10 x 47,5kg

Inv Row aka fat man pullups :

7, 6, 5 reps

KB Goblet Squat:

3x10 x 12kg

D2W1C5

General comment: Ok, experimented with som new exercises to my regime.

Music : Non

Bench Press

Wupsets

5x51kg

5x60kg

13x69kg

Band Pulla Parts:

5 x20x black band

DB Bench Press:

3x10x17,5 kg

Skull Crusher:

3 x 10x27,5kg

DB Curl:

3x10x15kg/esch

Crunch

3x15

D3W1C5

Music : Illdisposed

General comment : Went well. Split squats are humbling, meand I gotte do them more. Now of to mother in law and the christmas waffel tradition :Waffels, whipped cream aand black berry jam

Sumo deadlift:

3x62,5 kg

3x72,5 kg

3x82,5 kg

3x92,5kg

3x102,5kg

Good Morning

5x5x60 kg

and

Bulg. Split Squat

4x8 @bw:134,2kg

Madcow 5x5 on try out
W1D2

Squat:
Wup
5x45kg, 5x57,5kg, 5x67,5kg, 5x67,5kg

Military press:
5x30kg, 5x35kg, 5x42,5kg, 5x47,5kg

Deadlift:
5x60kg, 5x72,5kg, 5x82,5kg, 5x95kg

Crunches:
3x12xbw

Rubber band row:
3x10xblack band

Torso rotation rubber band:
2 x 10/ side