Deadlift 531
5 x 60kg wup
5 x 70 kg wup
5 x 76kg
3 x 87,5 kg
10 x 100kg
Military Press
15 x 20(empty bar)wup
6 x 40 kg wup
5 x 45 kg
5 x 50 kg
10 x 57,5 kg
DB side bend
3 x 10 x 25 kg
Not the best work out. HAd the stomach full of pulled pork w spicy bbq sauce. Couldn´t get down, couldn´t breathe. But lots of stoamc acid in the mouth.
Felt weak.
Squat 5/3/1 3/3/3+
3 x 60 kg wup
3 x 80 kg wup
3 x 88 kg
3 x 94 kg
5 x 113 kg
Goodmorning
3 x 10 x 55 kg supersettet with
Crunch
3 x 15 x bw
Weak round, had a lot of yelling and fighting with my children this afternoon, lost my focus.
Is going back to 5/3/1.
This time a bit PL-ish with 3/5/531 + singles
W1D1
Squat
5 x 60kg wup
5 x 70 kg wup
2 x 80 kg wup
3 x 85 kg
3 x 97,2 kg
8 x 109,5 kg
1 x 121,5 kg
1 x 121,5 kg
1 x 121,5 kg
Goodmornings.
5 x 10 x 55 kg
Crunch 3 set of 10 reps @ bw
Went well, even though my abs where trashed from a weekend of womating(sick)
Intention is to add a repp on the crunches every time I can.
Yes I have switched to Bill Starr 5x5 for intermediate lifters. Mainly because of my life being very hectic right now, my training gets very infrequent. So I wanted to do a program that is basic and has squats in every time. I know Jim Wendler has outlinet a couple of possibilities for this, but I also wanted to do something different for a while.
And it is still a proven program, focus on the main lifts, linear progression, no bull shit. I switch back to 531 when I get more stability in my life.
12/6
Wup + foamroll + static stretch
Squat
5 x 55-67,5-82,5-95-110 kg
Bench Press
Wup
5x42,5-52,5-65-75-87,5 kg
BB Row
5x35-45-52,5-62-5-72,5 kg
Assistance
Goodmornings 3 x 10x55 kg
Situps 3 x something
Curls 3 x 8 x 35 kg
Hipthrusts x wp x something.
16/6
Wup + foamroll + static stretch
Squat
5 x 55-67,5-82,5-82,5 kg
Military Press
Wup
5x37,5-45-52,5-55 kg
Deadlift
5x62,5-75-87,5-100kg
Assistance
Rear Delt DB 3 x 10x10 kg
Situps 3 x 15
22/6
Wup + foamroll + static stretch
Squat
5 x 55-67,5-82,5-95kg
3 x 112,5kg
8 x 82,5 kg
Bench Press
Wup
5 x 42,5-52,5-65-75 kg
3 x 90 kg
8 x 65 kg
BB Row
5 x 40-45-52,5-62,5-75 kg
3 x 75 kg
8 x 52,5 kg
Assistance
Close Grip Bench Press
5 x 10 x 52,5 kg
EZ Bar Curls
5 x 8 x 32,5 kg.
I don´t know how to change the headline of my log, so sorry if peps are dissapointed of nor seing 5/3/1 stuff
26/6
Wup + foamroll + static stretch
Squat
5 x 60-67,5-82,5-95-112,5 kg
Bench Press
Wup
5 x 42,5-52,5-67,5-80-90 kg
BB Row
5 x 40-45-55-65-75 kg
Assistance
Goodmornings 3 x 10x50 kg
Situps 3 x something
Curls 3 x 10 x 32,5 kg
Hipthrusts x wp x something.
29/6
Wup + foamroll + static stretch
Squat
5 x 55-67,5-82,5-82,5 kg
Military Press
Wup
5x37,5-45-52,5-60 kg
Deadlift
Wup
5x62,5-75-87,5-102,5kg
Assistance
Rear Delt DB 3 x 10x12,5 kg
Situps 3 x 12
2/7
Wup + foamroll + static stretch
Squat
5 x 55-67,5-82,5-97,5kg
3 x 115kg
8 x 82,5 kg
Bench Press
Wup
5 x 45-55-65-75 kg
3 x 92,6 kg
8 x 67,5 kg
BB Row
5 x 40-45-55-65-75 kg
3 x 77,5 kg
8 x 55 kg
Assistance
Close Grip Bench Press
3 x 10 x 55 kg supersettet with(time ran out)
EZ Bar Curls
3 x 8 x 35 kg.
And some 45 deg Back raises.I finally got it welded together again. It broke during training a while back with a 55 kg barbell on the back. First I smashed to the ground and then a split second later the barbell landed on my upper back , knocking the wind out of me.
265/7
Wup + foamroll + static stretch
Squat
5 x 60-67,5-85-97,55-115 kg
Bench Press
Wup
5 x 42,5-52,5-70-85-92,5 kg
BB Row
5 x 40-47,5-57,5-67,5-77,5 kg
Assistance
Goodmornings 3 x 10x52,5 kg
Situps 3 x 13 x bw
Curls 3 x 10 x 35 kg
Sweated like a pig in a plastic bag
7/7
Wup + foamroll + static stretch
Squat
5 x 60-70-85-85 kg
Military Press
Wup
5x40-45-52,5-62,5 kg
Deadlift
5x65-77,5-90-105kg
Assistance
Rear Delt DB 3 x 12x12,50 kg
The Plank 3 x 30 sec.
Summer in Denmark = A lot of sweating
Back to 5/3/1 or 3/5/1 + singles
Foamroll and some flexibility stuff
Squat 5/3/1
5 x 60 kg wup
5 x 70 kg wup
2 x 80 kr wup
3 x 85 kg
3 x 97,5 kg
8 x 109,5 kg
1 x 121,5 kg
1 x 121,5 kg
1 x 121,5 kg
Goodmorning
5 x 10 x 55 kg
Crunch
3 x 10 x bw
Singles where easy. Intent to add a rep to the crunches every time
Bench Press
many x bar
10 x 40 kg
2 x 60 kg
3 x 66,5 kg
3 x 75 kg
10 x 85 kg
1 x 89,5 kg
1 x 89,5 kg
1 x 89,5 kg
Glose Grip Bench Press
5 x 10 x 50 kg
Yates row
5 x 10 x 60 kg
Squatrack curls
5 x 10 x 35 kg
Suppersettet with
Crunch
5 x 11 x bw
Indian summer in Denmark. Air temperature in the shadow 31,5 deg C making everything an effort.
Therefor very happy with today training.
Training 3/5/1 + singles 5/8-13
Military Press
3 x 40 kg wup
3 x 47,5 kg
3 x 54 kg
8 x 60 kg
Deadlift
5 x 60 kg wup
2 x 80 kg wup
3 x 85 kg
3 x 97,5 kg
7 x 109,5 kg
3 x 1 x 115 kg
Military press
5 x 10 x 40 kg
Rear delt.
3 x 10 x 12,5
3/5/1 for pl 5 rep week.
Squat
5 x 40 kg wup
5 x 60 kg wup
3 x 70 kg wup
5 x 80 kg
5 x 91,5 kg
5 x 102,5 kg
Good Mornings
5 x 10 x 55 kg supersettet with ab training
3 x 12 x bw crunch + 2 x 10 standing res band(blue) crunch
DB rear delt row
3 x 10 x 12,5 kg
Luckyil it was 5 rep week with no rep outs. Stomach flue, fewer and bad head aches the last couple of days.
Wendler 3/5/1 + singles 5-week day 2
Bench Press
bar x many wup
5 x 40 kg wup
5 x 61,5 kg
5 x 70 kg
5 x 80 kg
Close Grip Bench Press
5 x 10 x 55 kg
Yates Row
5 x 10 x 60 kg a bit to light
BB Curls
5 x 10 x 35 kg
supersettet with
DB Side Bends
5 x 10 x 22,5 kg also a bit to light, but it suited my doms hauted abs ok.
Ok training the day after a 40 year birthday with more than enough drinking and less than enough sleep.
Wendler 3/5/1 + singles 5-week day 3
Military Press
5 x 20 kg wup
5 x 40 kg wup
5 x 44 kg
5 x 50 kg
5 x 57,5 kg
Deadlift.
5 x 60 kg wup
5 x 70 kg wup
5 x 80 kg
5 x 91,5 kg
5 x 103 kg
Front Squat
5 x 5 x 60 kg
Not much to say, a big day the 2. oldest started school today. No energy so I did the most needed.
3/5/1 for pl 1+ rep week.
Foamroll + stretch
Crunch
3 x 12 x BW
supersettet with
Hip Thrusts
3 x 10 x bw
Squat
5 x 60 kg wup
5 x 70 kg wup
3 x 80 kg wup
5 x 91,5 kg
3 x 102,5 kg
5 x 115 kg
Good Mornings
3 x 10 x 60 kg supersettet with
DB rear delt row
3 x 10 x 12,5 kg
Happy with training. Worn down due to work. Looking forward to a deload.
Wendler 3/5/1 + singles 1-week day 2
Bench Press
bar x many wup
5 x 60 kg wup
5 x 70 kg
3 x 80 kg
8 x 90 kg
3 singles @ 94,5 kg
Close Grip Bench Press
5 x 10 x 60 kg
Yates Row
5 x 10 x 60 kg a bit to light
BB Curls
5 x 10 x 40 kg
supersettet with
Crunch
5 x 12 x bw
OK training.
Military Press
5 x 20 kg wup
5 x 40 kg wup
5 x 47,5 kg
3 x 54 kg
10 x 60 kg rep pr
Deadlift.
5 x 60 kg wup
3 x 70 kg wup
3 x 80 kg wup
5 x 85 kg
3 x 97,5 kg
8 x 109 kg rep pr
1 x 121,5 kg
1 x 121,5 kg
1 x 121,5 kg
1 x 141,5 kg Cause I felt strong. Easy 150 kg (1 rm+15kg) in sight.
Front Squat
5 x 5 x 60 kg Very Fast
Military press
5 x 10 x 40 kg
Fantastic day. Rep pr in Military press and Deadlift, very strong/fast Front Squat.
I just felt strong.
I blame brown organic rice + my ale/dark chokolate/cumin/cinnamon Chili Con Carne.
And the media
Tomorrow my quads and back and rectum will be on fire.
Wendler 3/5/1 + singles Deload.
Mobility/stretch
Squat
wup
5 x 50 kg
5 x 60 kg
5 x 70 kg
Good Mornings
3 x 10 x 40 kg
Crunch
3 x 12 x bw
Bench Press
5 x 45 kg
5 x 50 kg
5 x 60 kg
Light, boring but sensible.
Wendler 3/5/1 for pl
Squat
5x60 kg
5x80 kg
3 x 88 kg
3 x 101,5
3 x 114 kg
Goodmorning
3 x 10 x 57,5 kg
A bit of ab work and db swings
Had a crasch on my mtb, smashed my right knee into the pavement. So I couldn´t do much, no singles no rep out, it was to painfull.
Not the best they but then I can be pleased it will get better the next time…hopefully.