Oldtimer 531 Training

AHT 10 sets of 3, 35 sec breaks.

30 sec breaks in between sets.
No music, bad mood(broke my phone), 1 sick kid( wommiting), not the best energy, but still ended with a nice training.

FSQ

3x40,

3x50,

3x55,

7x3x60kg

RDL

10x3x60

Bench Press

3x40,

3x50,

8x3x60

Resistance Band Row

10x10 x Black band

AHT 10 sets of 3, 37 sec breaks.
Music: FEARED, album:SVART. If you haven`t heard them yet, do it, just do it.

Squat:

WUP

10 sets of 3 @80kg

Incline Bench Press:

10 sets of 3@65kg

Shrugs:

10 sets of 3 @65 kg

Cable Triceps press down:

3 sets of 15@25kg

Incline db curl:

3 sets of 10 @ 10kg

1 Like

Haven´t posted in a while, but still training.
Excell is currently my training journal.

Implemented 5´s progression for the main lifts as I´m slimming down.
144kg → 132 kg

D3W3C5

5´s pro for the main lifts for the time being.

OHP

5 x 37,5kg,

5x47,5kg,

5x52,5kg,

5x55kg,

5x56,5kg

Face pulls

5 x 10 x black band

The following done as 5 Giant sets:

Close Grip B.P

5 x 10 x 60 kg

DB Curl

5 x 10 x 15kg/side

Shrugs (db)

5 x 10 x 15 kg/side

KB marches
12 kg kb 3 x 10m/Side

Deadlift
WUP
5 x 70kg
5 x 80kg
5 x 90kg
5 x 100kg
5 x 110kg

Good Mornings
5 x 5 x 60 kg

Goblet Squat
5 x 10 w 20 kg plate

D1W3C5:

Music Dyscarnate

Missed the 5.th rep of the topset, so will do this weight again.

Inc Bench Press

5x50kg

5x60kg

5x70kg

5x80kg

4x85kg

Band Pull a aparts

5x20 black band

Barbell row

5x10x65kg

Face pulls

5x12xblack band

Rolling DB Tricep Ext

3x10x12,5kg/side

D3C5W5

Music : Youtube misch.

General: Sweating, no energy at first, but it came as I warmed up.

Squat:

Wup

5x60kg

5x70kg

5x80kg

5x90kg

5x95kg

5 giant sets

RDL:

5x10x57,5kg

Glute bridge

5x10xbw

Resistance band crunch

5x15xblack band

1 Like

D3W5C5

Still 5´s pro for the main lifts.
Music: A reunion with Slipknot, We are not your kind, which is line I´m gonna have tattooed on my forarm. They where there, in the darkest, most lonely, time of my life, when no other where(Wife excluded)

OHP
5 x 37,5kg,
5x47,5kg,
5x52,5kg,
5x55kg,
5x57,5kg
Supersettet with:

Face pulls
5 x 10 x black band

The following done as 5 Giant sets:

Close Grip B.P
3 x 10 x 63 kg
2 x 10 x 60 kg

DB Curl
3 x 10 x 15kg/side
2 x 10 x 12,5kg/side

Shrugs (db)
3 x 10 x 15kg/side
2 x 10 x 12,5kg/side

1 Like

D4W5C5

Music: Slipknot, I´ve rediscovered them, after a couple of years with littele interest.

Booked time for my first tattoo, company is giving me a gift as I turn 50 soon, I choose a gift certificate to a tattoo shop

Training went well despite zero energy(lack of sleep)

Deadlift

WUP

5 x 72,5kg

5 x 82,5kg

5 x 92,5kg

5 x 102.5kg

5 x 112.5kg

Zercher Good Mornings

5 x 5 x 55 kg

Goblet Squat

5 x 8 with 20 kg plate

Glute Bridge:

5x10 x bw

1 Like

D1W6C5:

Music :Dyscarnate, PARASITE

Missed the 5.th rep of the topset last time, but nailed it this time.
My middel son spottet me. He´s 13 y.o , 190 cm, size 15 US Shoes/50 Eur size shoes, currently doing 5x5 and eating like a horse.
He is going to be big.

Inc Bench Press

5x50kg

5x60kg

5x70kg

5x80kg

5x85kg

3 x 5 x 65kg FSL

Band Pull a aparts

5x20 black band

Barbell row

5x10x65kg

Face pulls

5x10xblack band

1 Like

D2W6C5

Music : Youtube browsing, making a 2023 playlist.

General : ok

Squat:

Wup

5x62,5kg

5x72,5kg

5x82,5kg

5x92,5kg

5x97,55kg

5 giant sets

RDL:

5x10x60kg

Glute bridge

5x10xbw

Slight Incline Bench crunch

5x15

1 Like

D3W6C5

Superday, sun is out.
Finished some door lists, and desmantlet my Puch Maxi totally so it’s ready for sand blasting.

OHP
5x30kg,
5x40kg,
5x50kg,
5x55kg,
5x60kg
Supersettet with:

Face pulls
5 x 15 x black band

The following done as 5 Giant sets:

Close Grip B.P
5 x 10 x 63 kg

DB Curl
5 x 10 x 15kg/side

Shrugs (db)
5 x 10 x 15kg/side

1 Like

D4W6C5

Music : Ace of base, DR Alban, Whigfield ( a 90´s dancemusic meltdown)

General comment: Had major flatulens, which turned into the thinnest of shit during deadlifts.

Quite nervewracking

So I went to the John, got shit dome, and went back to the gym, and got shit done there as well
I will deload next week.

Deadlifts

5x60,

5x70kg

5x75kg

5x85kg

5x95kg

5x105 kg

5x115kg

Goblet Squat

5 sets of 10 with a 20 kg plate

Zercher Good Morning

5 sets of 5x57,5 kg

Glute Bridge

3 sets of 10 @ BW

1 Like

DELOAD - Doesn´t like it but need it.
Manual labour weekend, laying bricks, showelling dirt, wheelbarrow riding etc.

Bench Press:
5x40kg, 5x50kg, 5x60 kg

Barbell row:
5x40kg, 5x50kg, 5x60 kg

Facepull:
3 sets of 14, black resistance band

Some rotator cuff work

1 Like

DELOAD.
Did my excellsheets(I’m an oldtimer)for the next cycle, at work.I resigned at my job, but the others can’t se what is on my spread sheet from their place, so…

No more 5’s pro sets.
Start doing 5+/3+/1+ sets plus FSL sets, and adding farmer walks and sand bag(bearhug) carries.
So excited.

Deadlift.
5x50kg, 5x60kg, 5x70 kg

Zercher Squat.
5x40kg, 5x50kg, 5x60 kg

3 set crunches
3 set glute bridge

1 Like

D1/4-W1

General comment: Felt like I had lots to give today, felt great.

Farmer Walks, so great, love them. Wife is trying them tomorrow in her training.

Added pic of my diy farmer walk handles with warm up weight

Face pulls:

5x10 @black band

Bench Press

WUP

5x 57,5kg,

5x67,5 kg

13x75 kg

5 sets of 5 @ 57,5kg(FSL)

Supersettet with:

Band Pull a aparts:

5x20 @ black band

Barbell row:

5x10x65kg

Farmer Walk :

(Wup)1 trip of 30 meter 30 kg each hand

6 trips of 30 meter @ 45 kg each hand. Definitely room for more weight

1 Like

D2W1C6

General comment: Pleased with squats Worked from home to day, left plenty of room de hydrate, eat, caffinate etc.

Music : BAEST, danish metal band.

Squat

Wup sets

5 x 64kg

5 x 74kg

12 x 83 kg

5 x 5 x 64kg(FSL)

RDL

5 x 10 x57,5kg

Crunch

5 x 10

Glute bridge

5 x 10

1 Like

D3W1C6.

General comment: Last nights training went well.

Today is my wifes birthday, so there will be cake in my gut later.

This Weekend will be spend at a heavymetal festival, withg at hotel stay, so I guess a lot of calories to conquer. So have a nice weekend

OHP

5x 40kg

5x44kg

5x50kg

3 x 5 x 40 kg(FSL)

Supersette with:

Face pulls

7x10 @black resistance band

Close Grip B.P

3x10x63kg

supersettet with

DB Curl

3 x 10x15kg

Farmerwalks:

5 trips, 25 m 35kg/hand

supersettet with

Farmer Walk Shrugs

5x10x35kg/hand

1 Like

D4W1C6

General comment: Great short session.

Music : Lifesick, 1 of the 9 band we heard in this weekends Slag-fest slay.

Shit they brougth the party and the angryness(is that at real word)

Deadlift

5 x 60 kg Wup

5 x 70 kg Wup

5 x 79 kg

5 x 90 kg

10x102,5 kg

Goblet Squat

5 x 10 x 20 kg plate

Zercher Good Morning

5 x 5 x 60 kg

1 Like

D1W2C6

General comment: Great training, despite no energy.

Had a horror last week, leading up to the confirmation of our 3 kid, this sunday.
So I was/am fucking tired. I woke up at 03.13 this morning, thinking a lot about starting a new job 1/6, and saying good buy to old, good colleges.
That shit has newer been easy for me, but it needed to be done.

But I got shit done.

Music: Baest , danish heavy band.

Bench Press

Wup Sets

3x62,5kg

3x71,5 kg

10x80kg

5x5x3x62,5kg (FSL)

Supersettet with

Dumbell row

5x10x27,5kg

Band Pull a aparts

5x20

Face pulls

5x10

Farmer Walk

5 trips of 25 m @ 40 kg/hand

1 Like