Florelius is Getting Back at It

Training Training Logs
1

I used to log here before, but stopped when I fell off the training wagon. Thats 3 years ago, and now I feel the urge to play with some barbells again. I was never big or strong before, but I am even weaker and smaller now. My goal(s) now is to hit the gym a couple of times each weak and make it a habit. I also want to get back to my previous strength levels and surpass my previous best lifts in not a to distant future (6-12 months). When I get my paycheck in 9-10 days from now, I will buy a gym membership. EDITED: (I got some cash from my father to buy a gym membership, so I start tomorrow).

I have for some weeks done push ups, chin ups/pull ups, bodyweight squats and stretches at home, to prepare my body for weight training.

Some stats:

Country of origin: Norway.

Gender: Male.

Age: 30.

Height: 175cm

Weight: Not shure since I dont have a scale right now, but my guesstimation is 56-58kg (Very light I know)

Education: Masters degree in History (With an emphasis on modern political history and meta-history)

Previous best lifts:

Bench: 72,5kg x 8 reps (@ an bodyweight of 63kg)

Deadlift: 115kg x 1 (Double overhand), 120kg x 1 (mixed grip) (@ an bodyweight of 63kg)

Military Press: 47,5kg x 4, 50kg x 3. (@ an bodyweight of roughly 60kg, give or take)

Squat: 60kg x 8 (If I remember correctly) (Yes I sucked at squat and suck probably even more now)

Long term goals (1-2 years from now):

  1. Bodyweight: 70kg.

  2. Lifts:

Deadlift: 140kg (3 plates) x 1+

Squat: 100kg (2 plates) x 1+

Bench: 100kg (2 plates) x 1+

Press: 60kg (1 plate) x 1+

Training program for the Autumn of 2016:

I used 5/3/1 when I trained previously and I will use it now also.

Template (Cycle 1):

Workout 1:
Squat: 5/3/1
Bench: 5/3/1
Chin ups/Pull ups*: 3 x 5-10 reps
Back raises: 3 x 10
Biceps/Triceps (Optional)

Workout 2:
Deadlift (Semi-sumo): 5/3/1
Press: 5/3/1
DB Rear Delt Rows (Overhand grip, row to chest): 3 x 10
Crunches: 3 x 20
Biceps/Triceps (Optional)

*Chin ups/Pull ups rotation:
Week 1: Underhand grip Chin ups.
Week 2: Neutral grip Chin ups.
Week 3: Pull ups.

Warm up/Every day “training”:
Bird dog: 10 reps
Glute bridges: 10 reps
BW Squats: 10 reps
Plank: 10-20 Seconds.
Stretching (ankles, hams, hip flexors, glutes, chest/shoulders, lats)

Progression Autumn 2016:

I will start with very low TM’s since I have not trained seriously for 3 years.

Squat & Bench TM’s:

Cycle 1: 50kg.
Week 1: 32,5kg x 5, 37,5kg x 5, 42,5kg x 5+
Week 2: 35kg x 3, 40kg x 3, 45kg x 3+
Week 3: 37,5kg x 5, 42,5kg x 3, 47,5kg x 1+
Warm up: 20kg x 5, 25kg x 5, 30kg x 3

Cycle 2: 52,5kg.
Week 1: 35kg x 5, 40kg x 5, 45kg x 5+
Week 2: 37,5kg x 3, 42,5kg x 3, 47,5kg x 3+
Week 3: 40kg x 5, 45kg x 3, 50kg x 1+
Warm up: 20kg x 5, 27,5kg x 5, 32,5kg x 3

Cycle 3: 55kg.
Week 1: 35kg x 5, 42,5kg x 5, 47,5kg x 5+
Week 2: 37,5kg x 3, 45kg x 3, 50kg x 3+
Week 3: 42,5kg x 5, 47,5kg x 3, 52,5kg x 1+
Warm up: 22,5kg x 5, 27,5kg x 5, 32,5kg x 3

Cycle 4: 57,5kg.
Week 1: 37,5kg x 5, 42,5kg x 5, 47,5kg x 5+
Week 2: 40kg x 3, 45kg x 3, 52,5kg x 3+
Week 3: 42,5kg x 5, 47,5kg x 3, 55kg x 1+
Warm up: 22,5kg x 5, 27,5kg x 5, 35kg x 3

Cycle 5: 60kg.
Week 1: 40kg x 5, 45kg x 5, 50kg x 5+
Week 2: 42,5kg x 3, 47,5kg x 3, 55kg x 3+
Week 3: 45kg x 5, 50kg x 3, 57,5kg x 1+
Warm up: 25kg x 5, 30kg x 5, 35kg x 3

Deadlift TM’s:

Cycle 1: 75kg.
Week 1: 47,5kg x 5, 55kg x 5, 62,5kg x 5+
Week 2: 52,5kg x 3, 60kg x 3, 67,5kg x 3+
Week 3: 55kg x 5, 62,5kg x 3, 70kg x 1+
Warm up: 30kg x 5, 37,5kg x 5, 45kg x 3

Cycle 2: 77,5kg.
Week 1: 50kg x 5, 57,5kg x 5, 65kg x 5+
Week 2: 55kg x 3, 62,5kg x 3, 70kg x 3+
Week 3: 57,5kg x 5, 65kg x 3, 72,5kg x 1+
Warm up: 30kg x 5, 37,5kg x 5, 47,5kg x 3

Cycle 3: 80kg.
Week 1: 52,5kg x 5, 60kg x 5, 67,5kg x 5+
Week 2: 55kg x 3, 65kg x 3, 72,5kg x 3+
Week 3: 60kg x 5, 67,5kg x 3, 75kg x 1+
Warm up: 32,5kg x 5, 40kg x 5, 47,5kg x 3

Cycle 4: 82,5kg.
Week 1: 52,5kg x 5, 62,5kg x 5, 70kg x 5+
Week 2: 57,5kg x 3, 65kg x 3, 75kg x 3+
Week 3: 62,5kg x 5, 70kg x 3, 77,5kg x 1+
Warm up: 32,5kg x 5, 42,5kg x 5, 50kg x 3

Cycle 5: 85kg.
Week 1: 55kg x 5, 62,5kg x 5, 72,5kg x 5+
Week 2: 60kg x 3, 67,5kg x 3, 77,5kg x 3+
Week 3: 62,5kg x 5, 72,5kg x 3, 80kg x 1+
Warm up: 35kg x 5, 42,5kg x 5, 50kg x 3

Press TM’s:

Cycle 1: 30kg.
Week 1: 20kg x 5, 22,5kg x 5, 25kg x 5+
Week 2: 20kg x 3, 25kg x 3, 27,5kg x 3+
Week 3: 22,5kg x 5, 25kg x 3, 27,5kg

Cycle 2: 32,5kg.
Week 1: 20kg x 5, 25kg x 5, 27,5kg x 5+
Week 2: 22,5kg x 3, 25kg x 3, 30kg x 3+
Week 3: 25kg x 5, 27,5kg x 3, 30kg x 1+

Cycle 3: 35kg.
Week 1: 22,5kg x 5, 25kg x 5, 30kg x 5+
Week 2: 25kg x 3, 27,5kg x 3, 32,5kg x 3+
Week 3: 25kg x 5, 30kg x 3, 32,5kg x 1+

Cycle 4: 37,5kg.
Week 1: 25kg x 5, 27,5kg x 5, 32,5kg x 5+
Week 2: 25kg x 3, 30kg x 3, 32,5kg x 3+
Week 3: 27,5kg x 5, 32,5kg x 3, 35kg x 1+
Warm up: 3 x 5 x 20kg.

Cycle 5: 40kg.
Week 1: 25kg x 5, 30kg x 5, 35kg x 5+
Week 2: 27,5kg x 3, 32,5kg x 3, 35kg x 3+
Week 3: 30kg x 5, 35kg x 3, 37,5kg x 1+
Warm up: 3 x 5 x 20kg.

Diet plan (Starting point):

Meal 1: 2,5 dl Oats, 5 dl Whole milk, honey

Meal 2: 300 gram kesam/Quarg and 1-2 bananas or 3-4 Slices with bread.

Meal 3: Dinner (Pizza, Steak, Pasta dishes, Taco dishes etc)

Meal 4: 6 scrambled eggs.

Post-workout: Protein shake or 5 dl chocolate milk and a banana.

1 Like
2

Monday 22/08/2016.

Cycle 1/Week 1/Workout 1.

General warm up:
Bird dog: 10 reps
Glute bridges: 10 reps
BW Squats: 10 reps
stretches for ankles, hamstrings, hip flexors, glutes, chest/shoulders, lats.
Plank: 10 second hold.

Back Squat: tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 30kg.
1 x 5 x 32,5kg.
1 x 5 x 37,5kg.
1 x 7 x 42,5kg. (Estimated 1rm = 52,4kg)

Bench Press: tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 30kg.
1 x 5 x 32,5kg.
1 x 5 x 37,5kg.
1 x 9 x 42,5kg. (Estimated 1rm = 55,2kg)

Chin ups (underhand grip):
2 x 5 x Florelius
1 x 7 x Florelius

Back raises:
2 x 10 reps
1 x 8 reps (Left hamstring felt iffy on rep 8, so I stopped the set).

Biceps/Triceps super set:

DB Hammer curls: 3 x 10 x 5kg pr arm.

Tate Press: 3 x 10 x 5kg pr arm.

Comments:

  1. I am alot weaker than I used to be, but I was not surprised by that, considering 3 years is a long time.

  2. I must be better at pausing in the bottom of the squat and bench, I had to fight the urge to go touch and go on most sets. Also the pauses shaves off some reps on the final set, but I guess one gets stronger in the long run. Note to self; Get better at pausing every rep.

  3. on the last two sets on squats my form improved and I was able to hit hams to calves depth. I am pleased with that.

  4. The assistance was okay, I hope to be able to do 10 reps on all the back raises sets next week.

  5. Conclusion: All in all a good workout, especially considering I have not trained for a long time.

Goals next week:

Squat: 45kg x 6 (Estimated 1rm = 53,9kg)

Bench: 45kg x 8 (Estimated 1rm = 56,9kg)

3

Cycle 1/Week 1/Workout 2.

25/08/2016.

Warm up:
Bird dog: 10 reps
Glute bridges: 10 reps
BW Squats: 10 reps
Stretches: Ankles, hams, hip flexors, glutes, chest/shoulders, lats.
Plank: 10 sec.

Deadlift (Semi-sumo): tm = 75kg.
1 x 10 x 20kg.
1 x 5 x 30kg.
1 x 5 x 37,5kg.
1 x 3 x 45kg.
1 x 5 x 47,5kg.
1 x 5 x 55kg.
1 x 10 x 62,5kg. (Estimated 1rm = 83,3kg)

Press: tm = 30kg.
1 x 5 x 20kg.
1 x 5 x 22,5kg.
1 x 10 x 25kg. (Estimated 1rm = 33,3kg)

DB Rear delt rows:
1 x 10 x 8kg.
1 x 10 x 12kg.
1 x 10 x 16kg.

Crunches: 1 x 30 reps

Comments:

  1. Happy with both deads and press, felt my form on those lifts where good and I hit the reps i wanted to.

  2. I had a Meeting after my training session, so I had to skip arms.

Goals next week:

Deadlift: 67,5kg x 8. (Estimated 1rm = 85,4kg)

Press: 27,5kg x 8 (Estimated 1rm = 34,8kg)

4

Cycle 1/Week 2/Workout 1.

29/08/2016.

General warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • some stretches.

Squat: tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 30kg.
1 x 3 x 35kg.
1 x 3 x 40kg.
1 x 6 x 45kg. (Estimated 1rm = 53,9kg)

Bench: tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 30kg.
1 x 3 x 35kg.
1 x 3 x 40kg.
1 x 8 x 45kg. (Estimated 1rm = 56,9kg).

Chin ups (Neutral grip):
2 x 5 x Florelius.
1 x 7 x Florelius.

Back raises: 3 x 10

DB Hammer curls: 3 x 10 x 5kg pr arm.

Tate Press: 3 x 10 x 5kg pr arm.

Goals next week:

Squat: 47,5kg x 5 (Estimated 1rm = 55,4kg).

Bench: 47,5kg x 7 (Estimated 1rm = 58,5kg).

5

Cycle 1/Wave 2/Workout 2.

05/09/216.

Warm up:
Bird dog: 10 reps
Glute bridges: 10 reps
BW Squat: 10 reps

  • some stretches.

Deadlift (Semi-sumo): tm = 75kg.
1 x 10 x 20kg.
1 x 5 x 30kg.
1 x 5 x 37,5kg.
1 x 3 x 45kg.
1 x 3 x 52,5kg.
1 x 3 x 60kg.
1 x 8 x 67,5kg. (Estimated 1rm = 85,4kg).

Press: tm = 30kg.
1 x 3 x 20kg.
1 x 3 x 25kg.
1 x 8 x 27,5kg. (Estimated 1rm = 34,8kg).

DB Rear delt rows:
1 x 10 x 8kg.
1 x 10 x 12kg.
1 x 10 x 16kg.

DB Biceps curl: 3 x 10 x 5kg.

DB Triceps OH Extensions: 3 x 10 x 5kg.

Crunches:
1 x 20 reps
2 x 10 reps.

Comment:

  1. I lost this session last week, so had to do it in week 3 instead.
  2. The last set on Deadlifts was brutal.
  3. The last set on Press was easy, had probably 2-3 more reps in me.

Goals next week:

Deadlift: 70kg x 7 (Estimated 1rm = 86,3kg).

Press: 27,5kg x 9 (Estimated 1rm = 35,7kg).

6

Cycle 1/Wave 3/Workout 1.

08.09.2016.

Warm up:
Bird Dog: 10 reps.
Glute bridges: 10 reps
BW Squat: 10 reps

  • some stretches.

Squat: tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 30kg.
1 x 5 x 37,5kg.
1 x 3 x 42,5kg.
1 x 5 x 47,5kg. (Estimated 1rm = 55,4kg).

Bench: tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 30kg.
1 x 5 x 37,5kg.
1 x 3 x 42,5kg.
1 x 10 x 47,5kg. (Estimated 1rm = 63.3kg).

Close grip pull ups:
2 x 5 x Florelius.
1 x 3 x Florelius.

Back raises: 3 x 10 reps

DB Hammer Curls:
2 x 10 x 5kg.
1 x 15 x 5kg.

Tate Press:
2 x 10 x 5kg.
1 x 15 x 5kg.

Comment:

  1. Good workout, my Bench are getting better.
  2. I had to do Close grip Pull ups since wide grip hurts my right shoulder.
  3. Squat was meh, but atleast the estimated 1rm is slowly climbing.
  4. Got a good arm pump @ the end of the workout.

Summary of Cycle 1 for Bench and Squat:

Squat results:
Wave 1: 42,5kg x 7 (Estimated 1rm = 52,4kg).
Wave 2: 45kg x 6 (Estimated 1rm = 53,9kg).
Wave 3: 47,5kg x 5 (Estimated 1rm = 55,4kg).
Average estimated 1rm = 53,9kg.
Total reps for Squat (Cycle 1): 81 reps.
Total volume for Squat (Cycle 1): 2640kg.

Bench results:
Wave 1: 42,5kg x 9 (Estimated 1rm = 55,2kg):
Wave 2: 45kg x 8 (Estimated 1rm = 56,9kg).
Wave 3: 47,5kg x 10 (Estimated 1rm = 63,3kg).
Average estimated 1rm = 58,4kg.
Total reps for Bench (Cycle 1): 90 reps
Total volume for Bench (Cycle 1): 3052,5kg.

7

I am at the moment sick. I have a cold and fever, so there will most likely be no training tomorrow.

Edited.

.

8

I have now been sick for a week, but are feeling better, so will start training again on monday.

9

I’m making a comeback as well! Twins!

Rise Florius, rise!!!

tweet

1 Like
10

Rise like a Phoenix TheBird!!!

How long was your lay-off from the gym man?

11

I have kind of been in and out for the past 18 months just doing whatever I feel like doing, not following any particular program and with no goals.

I have just taken 3 weeks completely off, and I am about to start once again this week.

Good to have you back man.

tweet

12

Okay, what kind of training are you planning on doing?

Thank you, good to have you back as well :slight_smile:

13

Template for cycle 2:

Blue print:

Upper body days:
Main lift: Bench / Press.
Upper back / Lats.
Shoulders / Chest.
Lats / Upper back.
Biceps/Triceps.

Lower body days:
Main lift: Squat / DL.
Quads.
Low Back/Hams.
Abs.

Workout A.
Squat: 5/3/1.
DB Reverse Lunges: 3 x 5 pr leg.
Back raises: 3 x 10.
Crunches: 3 x 10-15.

Workout B:
Bench: 5/3/1.
DB Row (Overhand grip): 3 x 10 pr arm.
DB Press: 3 x 10.
Chin ups (Neutral grip): 3 x 5.
Biceps/Triceps.

Workout C.
Deadlift: 5/3/1.
DB Reverse Lunges: 3 x 5 pr leg.
Back raises: 3 x 10.
Crunches: 3 x 10-15.

Workout D.
Press: 5/3/1.
Chin ups (Neutral grip): 5/5/5+
DB Bench: 3 x 10.
DB Row (Overhand grip): 3 x 10 pr arm.
Biceps/Triceps.

On Squat I will use the same TM (50kg) for Cycle 2 as I did for Cycle 1. Reason for this is that I did not get much reps on the last sets in Squat the first cycle.

EDITED (24.09.2016).

.

14

Cycle 1/Wave 3/Workout 2.

Sunday 18.09.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretches.

Deadlift (Semi-sumo): tm = 75kg.
1 x 5 x 30kg.
1 x 5 x 37,5kg.
1 x 3 x 45kg.
1 x 5 x 55kg.
1 x 3 x 62,5kg.
1 x 7 x 70kg. (Estimated 1rm = 86,3kg).

DB Lunges: 3 x 5 pr leg x 10kg pr arm.

Crunches: 3 x 10.

Comment:

  1. Happy With 7 reps @ 70kg.
  2. Lunges felt great.
  3. All in all a short and good workout.

Tomorrow I will do Press.

Summary for Deadlift Cycle 1:
Results:
Wave 1: 62,5kg x 10 (Estimated 1rm = 83,3kg).
Wave 2: 67,5kg x 8 (Estimated 1rm = 85,4kg).
Wave 3: 70kg x 7 (Estimated 1rm = 86,3kg).
Average estimated 1rm = 85kg.

15

Cycle 1/Wave 3/Workout 3.

Monday 19.09.2016.

Warm up.
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretching.

Press: tm = 30kg.
1 x 5 x 20kg.
1 x 5 x 22,5kg.
1 x 3 x 25kg.
1 x 10 x 27,5kg. (Estimated 1rm = 36,6kg).

DB Row (Neutral grip):
1 x 10 x 8kg pr arm.
1 x 10 x 12kg pr arm.
1 x 10 x 16kg pr arm.

DB Bench:
1 x 10 x 8kg pr arm.
1 x 10 x 12kg pr arm.
1 x 10 x 16kg pr arm. (Hard)

Chin ups (Neutral grip): 3 x 5 x Florelius.

  • Lots of Bicep and Triceps training.

Comment:

  1. Happy with Press.
  2. Trained with a friend, so offcourse we finished off with arm pumping. We did straight sets, drop sets and the “You go, I go” for 5 sets with BB Curls.
  3. All in all a good and fun workout.

Press results Cycle 1:
Wave 1: 25kg x 10. (Estimated 1rm = 33,3kg).
Wave 2: 27,5kg x 8. (Estimated 1rm = 34,8kg).
Wave 3: 27,5kg x 10. (Estimated 1rm = 36,6kg).
Average estimated 1rm = 34,9kg.

16

Cycle 2/Wave 1/Workout A.

21.09.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretching.

Squat: tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 30kg.
1 x 5 x 32,5kg.
1 x 5 x 37,5kg.
1 x 9 x 42,5kg. (Estimated 1rm = 55,2kg).

DB Lunges (Reverse): 3 x 5 pr leg x 10kg pr arm.

Back raises: 3 x 10.

Crunches: 3 x 10.

Comment: Good workout.

17

Cycle 2/Wave 1/Workout B.

22.09.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretching.

Bench: tm = 52,5kg.
1 x 5 x 20kg.
1 x 5 x 27,5kg.
1 x 3 x 32,5kg.
1 x 5 x 35kg.
1 x 5 x 40kg.
1 x 13 x 45kg. (Estimated 1rm = 64,4kg).

DB Press:
1 x 10 x 5kg pr arm.
1 x 10 x 7kg pr arm.
1 x 8 x 10kg pr arm.

DB Row (Overhand grip):
1 x 10 x 9kg pr arm.
1 x 10 x 14kg pr arm.
1 x 10 x 18kg pr arm.

Chin ups (Neutral grip):
1 x 5 x Florelius.
1 x 3 x Florelius.
1 x 5 x Florelius. (Two last reps was ugly as fudge).

Comment:

  1. Very pleased with 13 reps @ 45kg in Bench.
  2. The gym was very crowded, that’s why I changed the order of the exercises. I think the DB Press and Chin up suffered because of this.
  3. All in all a good workout.
18

Cycle 2/Wave 1/Workout C.

25.09.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretching.

Semi-sumo DL: tm = 77,5kg.
1 x 5 x 30kg.
1 x 5 x 37,5kg.
1 x 3 x 47,5kg.
1 x 5 x 50kg.
1 x 5 x 57,5kg.
1 x 10 x 65kg. (Estimated 1rm = 86,6kg).

DB Reverse Lunges: 3 x 5 pr leg x 10kg pr arm.

Back raises: 3 x 10.

Crunches: 3 x 10.

Comment: Hard workout, was not feeling it today.

19

Cycle 2/Wave 1/Workout D.

26.09.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretching.

Press: tm = 32,5kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 12 x 27,5kg. (Estimated 1rm = 38,4kg).

Chin ups (Neutral grip):
2 x 5 x Florelius.
1 x 8 x Florelius.

DB Bench (Various grips): 3 x 10 x 12kg pr arm.

DB Row (Overhand grip):
2 x 10 x 12kg pr arm.
1 x 10 x 16kg pr arm.

DB Curls: 3 x 10 x 5kg pr arm.

One arm Tricep press: 3 x 10 x 5kg pr arm.

  • Some rear delt raises and side lateral raises (Very light weights).
20

I am thinking of switching from Semi-sumo DL to Conventional DL. There are two reasons for this: 1) When I go all-out on my last set, I have noticed that my legs wants to be closer together, than in a semi-sumo stance. 2) My groin hurts the day after. I will try out conventional next DL day and see how it goes and feel. If I am able to keep my back flat/neutral with a conventional stance and use my glutes and legs instead of my lower back, I will switch to conventional.