Bench press
340
360
367, 5
377, 5
1087, 5
31*97, 5
Close grip bench press
51060
Yates row
51065
BB curl
51035
All in kg.Content.
Booze chock training.
Mtb 5 km up and down hill technique training.
5/3/1
Military
520, 440 wup
348, 356, 8 * 63 kg rep pr
Deadlift
560, 380 wup
388, 3101, 5, 8114 kg
1126, 5kg
Pleased.got a bit of booze out of the system.
HavenĀ“t logged in a while. Have been training infrequent due to a lot of things.
IĀ“m short of time so I have started Jim s 531 + Rest Pause 6 week chellange, because the 2 weekly trainingsessions fit my present schedule fine.
Warmup.
Air squats
strecthes
Foamroll
Squat
5x40, 5 x 60 kg wup
5x78kg
5x91,5 kg
10 x 103 kg
12 x 12 kg downset
Bench Press (Rp)
21-9-5 @61,5 kg
Inverted row(Rp)
5-2-2 @ bw
French press(Rp)
19-10-6 @ 27,5 kg
45 deg Back raise 3 x 10 @ bw
Crunch 3 x 10 @ bw
Hard fast training. Very nice to be training again.
Warmup.
strecthes
Foamroll
Deadlift 5/5/5+
5x60, 5 x 70 kg wup
5x82,5 kg
5x95 kg
10 x 107,5 kg
11 x 82,5 kg downset
Military Press (Rp)
Wup @ something
17-7-5 @ 41,5 kg
Kroc row(Rp)
10 x 22,5 kg wup
20 / 20 x 35 kg
BB Curls(Rp)
Wup something
15-6-3 @ 40 kg
Rear Delt
3 x 10 @ 12,5 kg/hand
Crunch
3 x 10 @ bw
Hard and fast. In a couple of hours William comes home from sunday kidscinema, and then we are off with our MTBĀ“s trying to find some mud.
Squat
560, 575 kg wup
385
397, 5
8109
1285kg down
Bench Press (rp)
540, 560kg wup
17-6-3@66kg
Inv.Row (rp)
6-2-2
French press
22-10-6@27, 5kg
Crunch
3*11
Back Raises
3*11
Day 2 - 21/11-2014
Starting to log Again after a long long break.
IāM Doing Wendlers 531 2 Day a weekend training.
Goal is to have lost 25 kg by june 2015 while increasing my strength.
This primarely with a protein rich carb poor diet-no science there, and my conditioning is done riding cross country mtb. Usually 20-35 km trips
Bench press
10bar,
10x40kg,
5x60,
5x67,5
10x76,5(5 set)
20x60(FSL)
Deadlift
5X60kg,
3x70,
2x80,
5x82,5
5X95,
8x107,5(sharted )
Front squat 3 x 45 kg
Good mornings 10 x 45 kg
Db Row 3 x15 x 22,5 kg
Day 1 - 19/11-2014
Military
many x bar
5x40,5kg
5x46,5
10x52,75(5+set)
15x40(FSL)
Squat
5x45 kg
5x60
5x72,5
5x85
95x10
15x80(FSL)
Curls 3 x 15 x 35 kg
Crunch 3 x 14x bw supesettet with
Hip Thrusts 3 x 14 x bw
Day 1 - 25/11-2014
Military
many x bar
5x40kg
3x44
3x50
10x56,6kg
15x44(FSL)
Squat
5x50 kg
5x65
3x79
3x90
10x101,5
No FSL today
Curls 15 x 35+ 2 x 15 x 37,5 kg
Crunch 3 x 15x bw supesettet with
Hip Thrusts 3 x 15 x bw
Very pleased.
Its always nice to do 10 reps or more on the 3+ sets.
Day 2 - 21/11-2014
Bench press
10x bar,
10 x40kg,
5 x 60,
3 x 63
3x72
10x81,5 kg(3+set)
15x63(FSL)
Deadlift
6X60kg,
3x70,
3x88kg,
3x100 kg
8x113 kg(3+set)
Front squat 3 x 50 kg
Good mornings 10 x 50 kg
Db Row 3 x15 x 25 kg
Day 1 - 25/11-2014
Military
many x bar
5x40kg
3x44
3x50
10x56,6kg
15x44(FSL)
Squat
5x40 kg
5x60
2x80
5x84
3x95
6x107,5 Kg had 2 more in me but got disturbed by Benjamin 6 years 
No FSL today
Curls 15 x 35+ 2 x 15 x 37,5 kg
Crunch 3 x 16x bw supesettet with
Hip Thrusts 3 x 16x bw
Pleased. No more no less
Day 1 - 08/12-2014
Military
many x bar
5x40kg
5x41,5
5x48,5
10x55kg
15x41,5(FSL)
Squat
5x40 kg
5x60
3x70
5x76,5
11x100kg
curls
3 x 15 x 37,5 kg
crunches
3 x 17 supersettet with
hip thrusts
3 x 17 x bw
My son 2,5 years looked at his 41 year old man doing crunches and asked" canĆĀ“t you get up dad, do you need help?" I had to laugh and the set ended there
Curls 15 x 35+ 2 x 15 x 37,5 kg
Crunch 3 x 16x bw supesettet with
Hip Thrusts 3 x 16x bw
Pleased. No more no less
Day 2 - 15/12-2014
Bench press
10 x40kg,
5 x 60,
5 x 69
12x79 (5+ set)
15 x 60 FSL
Deadlift
5X60kg,
7x70,
2x80
5x85kg,
5x97,5kg
10x110 kg(5+set)
Db Row 1 x 10 x 42,5 kg
DidnĀ“t have much time, so did what had to be done and left.
Day 1 - 19/12-2014
Foamrolling and misch warm up
Military
many x bar
5x40kg
3x45
3x51,5
10x59kg
15x45(FSL)
Squat
5x40 kg
5x60
2x80
3x82,5
3 x 92,5 kg
12x105 kg (11x100 last 3+ week- IĆĀ“ve become stronger )
curls
3 x 15 x 40 kg
crunches
3 x 18 supersettet with
hip thrusts
3 x 18 x bw
Was tired but rose after foam rolling- Squats and coliflowel-gratin is a bad kombo. Well the Windows could open.
Noe 2 week Christmas vacation.
Day 2 - 23/12-2014
Bench press
10 x40kg,
5 x 60,
3 x 65
3x75
10x85 (5+ set)
15 x 65 FSL
Deadlift
5X60kg,
3x80,
3x91,5
3x105kg,
6x117,5kg
Front Squat
3 x 5 x 52,5 kg
supersettet with
Good Mornings
3 x 10 x 52,5 kg
Db Row 1 x 11 x 42,5 kg (Griptraining)
The last training before Christmas(tomorrow).
Report Post
Day 1 - 27/12-2014
Military
many x bar
5x40kg
3x45
5X48KG
3X55KG
10X61,5(59 LAST WEEK - STRONGER)
No FSL
Squat
5x60
5x80kg
5x87,5kg
3 x 100 kg
7 x 111,5( 6 x 107 last week STRONGER)
curls
3 x 15 x 37,5 kg
crunches
3 x 19 supersettet with
hip thrusts
3 x 19 x bw
Is anybody reading this log?
Day 2 - 10/01-2015
"Is anybody reading this log? " ā¦I guess not 
2015 has involved a lot of travelling so first training today.
Hurrican Egon is raging outside
Bench press
10 x40kg,
4 x 60,
5 x 69kg
3x78,5
10x87,5 (5 set)
Deadlift
5X60kg,
5x80,
3x90kg
5 x 100
3x110kg,
6x124kg
No assistance training today - Gotta go out buy milk and eggs now.
By the way 136,9 kg bw Down to 133,8 this week so diet going according to plan.
Day 1 - 12-01-2015
Military
many x bar
5x40kg
3x45
5X42,5KG
5X50KG
10X55
15x42,5 FSL
Squat
5x60
5x80kg
5x91kg
5 x 103 kg
crunches
3 x 15 supersettet with
hip thrusts
3 x 15 x bw
Day 2 - 21/01-2015
Bench press
5 x 61,5kg
5 x 70 kg
12 x 80 kg with a couple more in the tank
2 x 15 x 60 kg FSL
Deadlift
5 X 60kg,
5 x 70
5 x 80kg
5 x 87,5
5 x 101,5kg
7 x 115 lousy grip sweaty palms
Fromt Squat
3 x 60kg
2 x 70 kg
1 x 80 kg fortunately it felt light. Will focus more on quad strength.
Hav battled and won 1 x the flu and 1 x food poisining in the last 10 days.
I am so weak but I will rise Again.
After 1,5 years of not training I testet my numbers today for the future Wendler 531.
I went for easy numbers that I can do any day
Bench Press: 10x40(kg), 10x60, 10x70, 8x80 ā 1RM Calculated to 101,3 kg
Squat : 5 x 20(kg), 5 x 40, 5 x 60, 10 x 80 kg ā 1RM Calculated to 107 kg
OHP(Military) : 10x20(kg), 10 x 40, 7 x 50 - > 1RM Calculated 61,6 kg
Deadlift. 5 x 60(kg), 5 x 70, 5 x 80, 8 x90kg ā 1RM Calculated 114kg
all double overhand grip.
Music choice of today was Sepulturs(Roots), and Slipknot(The gray chapter)
I think, that due to the 1,5 years lay off, I probably go for the 531 beginners template for at couple of cycles until IĀ“m back in the groove.
In a couple of hours, a 2 day music festival starts here on my small Island of FanĆø, IĀ“m gonna enjoy the cold beer and introducing the 2 oldest of my 5 children to loud live music.
531-Beginner template
Squat:
Upwarm, 5x70kg, 5 x 80kg, 5x91,5 kg
Bench Press: 5x56,5kg, 5, 66,5kg, 5x76,5 kg
Assistance Work:
Pull Aparts : 5 x 20 reps, green band, in between sets of CGBP
RDL : 5 sets of 10 x 40 kg(up the weight here next time)
Close Grip Bench Press: 5 sets of 10 x 45 kg
Barbell Curls: 5 sets of 10 x 35 kg