Oldtimer 531 Training

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

BS Fundament D1W1C1

Squat:

5x40kg

5x50kg

5x60kg

5x70kg

5x80kg

Bench press:

5x40kg

5x50kg

5x60kg

5x70kg

5x75kg

Deadlift:

5x60kg

5x70kg

5x80kg

5x90kg

5x100kg

Crunches:

3x10

Dumbell side laterals:

2 sets of 15 x 5 kg , I was toast here.

Hammer curls:

2 sets of 15 x 12,5 kg

Triceps cable pushdowns:

2 sets of 15 x12kg kb

Bill Star Foundation training

D2W1C1 - Light Day

Squat: 5x 40/45/50/55/60 kg

Military Press: 5x30/35/40/45/50 kg

B.O.Row: 5 setx of 5 @ 60 kg

Close Grip Bench Press: 3 sets of 15@ 50kg

Plank : 3 x 30 sec

Incline Db Curls: 2 sets of 15 x 7,5 kg(to light, I admit)

B.O Rear Delt Row: 2 sets of 15 @ 5 kg(to Light too)

D3W1C1 – Medium day, Bill Star Foundation training

Squat:

5 x 42,5kg

5x 52,5kg

5 x 62,5kg

3 x 72,5kg

3 x 82,5kg

Incline bench press:

5 x 40 kg

5 x 50 kg

5 x 60 kg

5 x 65 kg

5 x 70 kg

Barbell shrugs:

5 sets of 5 @ 60 kg

Inverted Row:

3 sets of 5, damn I´m weak, or fat, or both

Crunches:

3 sets of 10

Dumbell side laterals:

2 sets of 15 x 5 kg each side. “ sec Count at the top.

Barbell curls:

2 sets of 15 @ 30 kg

BB Triceps ext behind head:

2 sets of 15 @ 30 kg

D1W1

Ditched Bill Starr and is back at 531 again.
Sleep was shit, so happy with the bench today, but will continue with 5 sets assistance, not only 3, in the net sessions

Bench Press:

Wup sets

5x55kg

5x64kg

12x73kg

Dumbell row:

3 sets 0f 10 x 22,5kg

Close Grip Bench Press:

3 sets of 10x55 kg

Hammer Curls:

3 sets of 10 x 12,5 kg

Facepulls:

5 sets of 15 x 12,5 kg

D2W1

Ok Training.

Had forgotten how hard Bulg. Split Squats really are. Calves and upper side/lower side of food cramped up

Music: Bleed from Within, Conjurer.

Squat:

Wup Sets

5x64kg

5x74kg

10x84kg

RDL:

4 sets of 10 x 57,5kg

Glute bridge:

4 sets of 10 x 20 kg plate

Bulgarian Split Squat:

3 sets of 5/side at BW

D3W1

Comment:

Very happy, music was Bleed From Within

OHP:

Wup sets + 5 x 15 facepulls with black band

5x35kg

5x40 kg

15 x 46,5kg

3 sets of 5 x 35kg FSL

BB Shrugs:

5 sets of 10 @ 60 kg

Plank:

3 sets of 32 sec

Rolling Db Tri Extension

5 sets of 10 @ 9kg/each hand

Barbell Curl :

5 sets of 10 @ 35kg

D4W1

Comment: Went out to a Friendsgiving thing last night, home late, poor sleep, so I´m pleased with the training.

Used the EZ bar for the Zerchers SQ& GM, kept it from rolling in the elbow pit.

Inverted row, hmm either to fat, to weak or both. Room for improvement there.

Music was Asinhell.

Deadlift:

5 sets of 2 x 82,5kg

1 set of 1 x 94kg

1 set of 11 x 100kg

Zercher Squat:

5 sets of 5 x 57,5 kg

Zercher good morning:

5 sets of 5 x 57,5 kg

Inverted Row:

2 sets of 7

D1W2

Comment: Had no spotters today**,** the wife had injured her shoulder, the boys were out fixing their mopeds(Suzuki FZ 50), so I hoped for 6-8 reps, but did 12, like last week, so very happy.

Bench Press:

Wup sets

3x60kg

3x67,5kg

12x76,5kg

Dumbell row:

5 sets of 10 x 26,5kg

Close Grip Bench Press:

3 sets of 10x58 kg
2 sets of 5x58 kg

Hammer Curls:

5 sets of 10 x 12,5 kg

Facepulls:

5 sets of 15 x black resistance band.