Oldtimer 531 Training

Training Training Logs
201

D3W9

Comment: Felt drained today, a really hot day, but got the most important training done.
Currently being checked for sleep apnea, today i got a sleep monitor home with me.
Gotta sleep connected tonight, and tomorrow I´ll go to the doctor again to discuss the readings.
Hope I find a solution, cause being this tired and drained all the time isn´t what I call a life.

Music : Slaughter To Prevail.

OHP:

Wup sets:

5x44kg

3x50 kg

10x55 kg

Close Grip Bench Press

5 sets of 10 @ 61,5kg/each

EZ Bar Curl :

5 sets of 10 @ 30

1 Like
202

W1-D1
Coming of rehab after bike crash, where I hurt my ribs.

Slowly returning to a pain free life. Hate feeling disabled

Dead lift

5´s Pro

5 x 40kg, 5 x 50kg, 5 x 60kg, 5 x 70kg, 5 x 80kg, 5 x 90kg, 5 x 100 Kg

Giant Set:

OH.Press:

10 x 20kg, 8x30kg, 8x35kg, 5 x 40kg

Front Squat:

10 x 20kg, 8x30kg, 8x35kg, 5 x 40kg

Good morning:

10 x 20kg 8x30kg, 8x35kg,5 x 40kg

Res. Band Row :

4 sets of 10 x Blue band

1 Like
203

W1-D3

Power Cleans is definitely a place where I must practice a lot.

Power Cleans:

5x40kg, 5x40kg, 5 x 40 kg

Squat:

5x40kg, 5x50kg, 5x60kg, 5x70kg, 5x80kg, 3x85kg,1x90kg, 1x95kg, 1x100kg ,1x105kg

Zercher Squat:

3 sets of 5x40 kg

Skull Crusher EZ:

5 sets of 15 @ 20 kg

SS With (Same Weight)

EZ Bar Curls:

5 sets of 15 @ 20 kg

1 Like
204

W2-D1

Very pleased, with going from zero energy, but getting it done.

Training is going better each time, that is a comfort, but shit

Dead lift:

5´s Pro

5x42,5kg, 5x52,5kg, 5x62,5kg, 5x72,5kg, 5x82,5kg, 5x92,5kg, 5x102,5kg

Giant Set :

Military Press:

8x22,5kg, 8x32,5kg, 8x37,5kg, 5 x 42,5kg

Front SQ :

8x22,5kg, 8x32,5kg, 8x37,5kg, 5 x 42,5kg

Good Morning:

8x22,5kg, 8x32,5kg, 8x37,5kg, 5 x 42,5kg

Res. Band Row:

Blue , 5 sets of 10

1 Like
205

W2-D2

Still pain from ribcage, but got it done. Pain in shoulder made me fail last set.

OHP:

5´spro 10x22,5kg, 10x30 kg, 5x40kg, 5x50kg, 5x55kg, 1x60kg

Face Pulls:

6 sets of 10 @ Red band

Barbell Row :

5 sets of 10: 10x40kg, 10x50kg, 10x60kg,10x70kg, 10x75kg

Close Grip Bench :

5 sets of 10 : 10x40kg, 10x50kg, 10x50kg, 10x50kg, 10x50kg

EZ Bar Curls:

5 sets of 10 : 10x20kg, 10x30kg, 10x30kg, 10x30kg, 10x30kg.

2 Likes
206

W2-D3

Happy with getting training in, despite lack of energy.

Crunch:

5 sets of 10 @ bw

Glute Bridge:

5 sets of 10 @ bw

Hang Clean:

3 sets of 4 @ 40 kg

Squat :

5´s pro + FSL

8x40 kg - wup

8x50kg - wup

5x62,5kg

5x72,5kg

5x 82,5kg

5 sets of 5 @ 62,5kg (FSL)

Dumbell RDL :

5 sets of 10 @ 14 kg dumbells

1 Like
207

Yeah, I’m there with you, hate the feel of coming off a long layoff, although I didn’t have the injury excuse this last time, I just let myself get busy and the excuses piled up. Your program has a lot in common with mine, looks like. I’ll be following!

1 Like
208

You are welcome, and yes that sounds familiar. I have 5 kids, and every time one was born, there was a break in my training. I´m blaming my self

209

W3-D1

Went ok. Utilize supersets a lot, to get done in a reasonable time.

Music : LIVLØS (Lifeless), a danish heavy metal band I´ll go to hear live Friday with my wife and our middle son 15 y.o. Probably won´t get much done Saturday.

Dead lift:

5´s Pro

5x45kg, 5x55kg, 5x65kg, 5x75kg, 5x85kg, 5x95kg, 5x105kg

Supersettet with

Res. Band Row:

Blue band , 7 sets of 12

Front SQ :

5 sets of 5 @45 kg

Supersettet with

Good Morning:

5 sets of 8 @45 kg

3 Likes
210

W3-D2

Happy with training. Bit of shoulderpain, but that decreased during warm up.

My wife(I coach her) trained before me, and broke her Sumo DL pr with 5 kg, so happy days.

Musik :Kataklysm.

Preworkout : Was Breakfast,consisting of overnight oats(Greek youghurt, Shia seeds, oats, vanilla protein powder and milk) and a pot of plunger jug coffee.

OHP:

5´spro 10x5kg, 10x30 kg,10x35kg, 5x42,5kg, 5x52,5kg, 5x57,55kg

Face Pulls:

5 sets of 10 @ Red band

Resistance Band Row :

5 sets of 10@ Blue Band

Close Grip Bench :

1 set of 10 @ 40kg, 4 sets of 10@52,5

EZ Bar Curls:

1 set of 10 @ 30 kg, 4 sets of 10@32,5

2 Likes
211

W3-D3

Not the best training, got a pain in the lower back, so I only did 2 sets of my First Set Last(FSL) sets. Did lots of stretching at the end, back feels fine again.

Crunch:

5 sets of 10 @ bw

Hip Thrusts:

5 sets of 10 @ bw

Step Ups:

3 sets of 10/side

Squat :

5´s pro + FSL

5x40 kg - wup

8x50kg – wup

3x60kg- wup

5x65kg

5x75kg

5x85kg

2 sets of 5 @ 62,5kg (FSL)

Dumbell RDL :

2 sets of 10 @ 14 kg dumbells

2 Likes
212

W4-D1

Training went well, despite being right after breakfast. I prefer to train in the afternoon, with a few more meals under the belt.
Now there is 2,5L paint waiting for me to be removed, in my workshop. Fortunately both the Mopeds and my MTB got it :roll_eyes:

Music: Kataklysm

Preworoout: Breakfast, oatmeal(semi milk + 1 scoop vanilla whey as sweetener), water and coffee.

Deadlift:

531Dynamic setup, that’s 5 sets of 2, 1 single and a 1+ single

5 sets of 2@80 kg

1 set of 1@92,5kg

1 set of 11@97,5kg

Front Squat:

5 sets of 50 kg

Good Mornings:

5 sets of 50 kg

image
image625×634 52.2 KB

2 Likes
213

W4-D2

Had severe pain in left shoulder, so today was all about rehab, rotator cuff work, instead of pushing the OHP. Day after shoulder felt 10 times better.

Internal Rotation cable

3 sets of 20@light weight

External rotation cale

3 sets of 20@light weight

Face Pull resistance band

5 sets of 10@red band

Lateral raise

Worked slowly up to 10 reps of 7,5kg/side, in many sets

EZ Bar Tri extension behind head

5 sets of 10 @ 23 kg

EZ Bar Curl

5 sets of 10 @ 23 kg

1 Like
214

W4-D3

A cold day with rain and strong wind, I had zero energy after riding bike to/from work but somehow managed to gather enough discipline to get through.

Crunch:

5 sets of 10 @ bw

Hip Thrusts:

5 sets of 10 @ bw

Squat :

5x40 kg - wup

5x50kg – wup

3x60kg- wup

5x67,5kg

5x77,5kg

5x87,5kg

3 sets of 5 @ 67,5kg (FSL)

Dumbell RDL :

5 sets of 10 @ 14 kg dumbells

2 Likes
215

W5-D1

Training went well, little time, so only did mainlift.

Music: Kataklysm

Pre woroout: Breakfast, oatmeal(semi milk + 1 scoop vanilla whey as sweetener), water and coffee.

Deadlift:

531Dynamic setup, that’s 5 sets of 2, 1 single and a 3+ single

5 sets of 2@82,5 kg

1 set of 1@92,5kg

1 set 3+ set:of 8@105kg

2 Likes
216

W5-D2

Training went well, shoulders felt fine. Got time to go to the dumpsite with at trailorfull crap. Later coffee and freshmade pear pie at my mother in law. Good day

Preworkout: breakfast - Protein oatmeal + coffee

Post workout : Lunsch – Biksemad(directly translated whisking food, caus you whisk it together in a pan. Sweden har something similar called Pyttipanne. Pic below

Basically it´s leftovers, roasted, with a couple of fried eggs on top. To day potatoes, onion, some porkroast, a couple of sausages.

Music: Kataklysm

Military press:

10 x 20 kg wup

10x 30 kg wup

10 x 35kg wup

5x40 kg

5x45 kg

5x50 kg

Face pull:

6 sets of 15 @ red band

Dumbell Row:

2 sets of 10 @ 17,5 kg

2 sets of 10 @ 20 kg

2 sets of 10 @ 22,5 kg

Alle done giant set style

Close Grip Bench Press:

5 sets of 10 x 50 kg

Ez Bar Curl:

2 sets of 10 @ 35 kg

image
image469×633 74.3 KB

2 Likes
217

W5-D3

Training is a perfect get away from all the shit going on in the world. Ukraine vs Russia, USA vs Europe, I mean you don´t have to look hard to se a lot of shit. Considering putting my social media on a paus, cause they get me in a bad mood.

Trained right after evening dinner, so it felt a bit uncomfortable, out of breath, stomach acid etc. But I got it done, so happy about that.

How Often do you guys deload?.

I think I will take a deload week after 6 weeks.

Crunch:

5 sets of 12 @ bw

Hip Thrusts:

5 sets of 12 @ bw

Squat :

5x40 kg - wup

5x50kg – wup

5x60kg- wup

5x70kg

5x80kg

5x90kg

3 sets of 5 @ 70 (FSL)

Dumbell RDL :

5 sets of 10 @ 14 kg dumbells

2 Likes
218

W6-D1

I worked all morning outdoor, with brick laying, so I skipped the accessory exercises, and only did main lift.

Glad I did the brick laying part though. This was one of the things that has bothered me for a while. After some time you forget it, you don´t see it.

Music: Kataklysm

Pre workout: Breakfast: 2 frankfurters, 3 soft boiled eggs, 2 slices of ryebread(Bella the cat approves). Lunch oatmeal(semi milk + 1 scoop vanilla whey as sweetener), water and coffee.

Deadlift:

531Dynamic setup, that’s 5 sets of 2, 1 single and a 1+ single

5 sets of 2@82,5 kg

1 set of 100kg

1 set of 7@111,5kg

image
image475×630 86.9 KB

1 Like
219

W6-D2

Training went well, shoulders felt good, hope it´s a trend.

I think about expanding to a 4 day set up, squat, bench, dead, ohp, cause that would give me alternating hard and light days.

Music: Kataklysm

Military press:

10 x 20 kg wup

10x 30 kg wup

10 x 35kg wup

5x40 kg wup

5x44 kg

5x50 kg

5x55kg

Face pull:

6 sets of 15 @ red band

Dumbell Row:

5 sets of 10 @ 22,5 kg

Alle done giant set style

Close Grip Bench Press:

5 sets of 10 x 51,5 kg

Supersettet with

Ez Bar Curl:

5 sets of 10 @ 36,5 kg

2 Likes
220

100%, it’s a great form of therapy!

Never, but then I only weight train 2 days a week.

1 Like