Oldtimer 531 Training

Training Training Logs
221

W6-D3

Should have trained legs yesterday, but knee was acting up, so I worked up slowly on incline presses to about 5x75 easy kg.Just to test my shoulders. Seem to rehabbing at an ok pace.

Today knee was fine and dandy so I did the legs.

Nothing to report, It´s weekend tomorrow, no objections from me

Crunch:

5 sets of 13 @ bw

Hip Thrusts:

5 sets of 13 @ bw

Squat :

5x40 kg - wup

5x50kg – wup

5x60kg- wup

3x70kg

5x74kg

5x84kg

5x94kg

Goblet Squat:

3 sets of 5 with 20kg plate across chest

RDL :

5 sets of 5 @ 50 kg

2 Likes
222

W7D1

Quick Training. Was hungover by a company Free bar, all you can eat, networking arrangement, the day before. So I thought the fresh air would do me good, so I went outside and did some brick laying, to sweat out the beer and booze :blush:

Music: Harm´s Way, Newly discovered.

Incline Bench Press

5´s pro

Wup Sets

5x55 kg

5x60 kg

5x65kg

Chest Supported DB Row

5x10 @ 10 kg/side

Rolling Db Tri Extension

5x10 x 14 kg

Hammer Curls.

5x10 x 14 kg

3 Likes
223

W7-D2

Tried out the 531 Dynamic squat, cause the Dynamic deadlift (In Wendlers Beyond Book) worked well.

Should have done 8x3, I misread it and only did 5x3 of the dynamic worksets.

Sure different feel to do 10 rep squat than 5 rep(5´s Pro).

May switch to the old, proven 531+ 5x5 FSL setup in the squat

Music : Harm´s Way, Gojira and others.

Preworkout: Coffee + dinner, (oriental rice dish with minced beef and veggies)

Crunch:

5 sets of 14 @ bw

Hip Thrusts:

5 sets of 14 @ bw

Squat :

5x40 kg - wup

5x50kg – wup

5x60kg- wup

5 sets of 3 reps @ 69,5 kg

1 set of 1 @ 79 kg

1 set of 10 reps @84 kg

RDL :

5 sets of 5 @ 55 kg

2 Likes
224

W7-D3
It´s weekend, not even bigbullythief Donald Trump can steal that from us.
Training went well, shoulders still feel good, so exchanged 5´s Pro to standard 531 5+ week for the OHP.

Preworkout : Dinner, Huevos Rancheros

Music: Bleed from Within

Military press:

10 x 20 kg wup

10x 30 kg wup

10 x 35kg wup

5x38 kg wup

5x44 kg

12x50 kg

Face pull:

6 sets of 15 @ red band

Dumbell Row:

5 sets of 10 @ 24 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

1 Like
225

W7-D4

Content with training, slight cold, so I didn´t expect pr work

Pre Work out : coffee + dinner, which was left overs ( A man’s best friend, 2.nd the dog, 3.rd the wife!).

Music: Suicide Silence

Deadlift:

531Dynamic setup

5x40kg WUP

5x50kg Wup

5x60 kg Wup

5x70 kg Wup

5 sets of 2@82,5 kg

1 set of 94kg

1 set of 5+ → 10 x 100kg

Front Squat:

3 sets of 5 x 55kg

Supersettet with

Good Mornings:

3 sets of 5 x 55kg

2 Likes
226

W8D1

Good training, happy with it, nothing more to report.

Music: Lam Of God – Ashes of the Wake(2004)

Incline Bench Press

10x40 kg

10x50 kg

5x56,5 kg

5x65 kg

11x72,5kg

Chest Supported DB Row

5x10 @ 12,5 kg/side

Rolling Db Tri Extension

5x10 x 10 kg

Hammer Curls.

5x10 x 12,5 kg

2 Likes
227

W8-D2

Training got postponed a few days cause of an offshore trip, so it was nice to get back training.

Music : Whitechapel

Preworkout: Coffee + dinner(Ryebread, eggs, frikadells, heerings)

Crunch:

5 sets of 14 @ bw

Hip Thrusts:

5 sets of 14 @ bw

Squat :

5´s Pro

5x40 kg - wup

5x50kg – wup

5x60kg- wup

5x69kg

5x79 kg

5x89 kg

RDL :

5 sets of 5 @ 56,5 kg

1 Like
228

W8-D3

Training went well, 3´s week.

Emmett, my youngest boy and my wife trained first. Wife got a pr of 102,5kg on the konventinal deadlift, and learned how to use straps. Goal is 120kg before new years eve.

Sound stage outside right now is birds chipping in the trees, church bells ringing(probably easter theme) and the neighbour boy rehearsing to be heavy metal drummer. And it totally worked

Preworkout : Dinner, Huevos Rancheros

Music: Harm Way and Slaughter to Prevail.

Military press:

10 x 20 kg wup

10x 30 kg wup

5 x 35kg wup

3x41,5kg

3x47,5 kg

11x52,5 kg

Face pull:

5 sets of 15 @ red band

Dumbell Row:

5 sets of 10 @ 24 kg

Alle done giant set style

Close Grip Bench Press:

5 sets of 10 x 53 kg

Supersettet with

Ez Bar Curl:

5 sets of 10 @ 36,5 kg

2 Likes
229

W8-D4 27.04.2025

Shit training. Back went from sore to hurt.

Music: Suicide Silence

Deadlift:

531Dynamic setup

5x40kg WUP

5x50kg Wup

5x60 kg Wup

5x70 kg Wup

5 sets of 2@82,5 kg

1 set of 94kg

1 set of 5+ → 5 x 105kg

NeckHarness
4 sets of 20 nods with 10 kg plaate

Front Squat:

3 sets of 5 x 55kg

Supersettet with

Good Mornings:

3 sets of 5 x 55kg

2 Likes
230

W9D1

OK Training, back is good again

Music: Escula Grind

Incline Bench Press

10x40 kg

10x50 kg

5x60 kg

3x70 kg

5x77,5kg

Chest Supported DB Row

5x10 @ 14 kg/side

Rolling Db Tri Extension

5x10 x 10,5 kg

Seated Hammer Curls.

5x10 x 12,5 kg

2 Likes
231

W9-D4 27.05.2025

Good training despite having smoke dived all day. Renewing my smoke diver certificate.

Music: SPLIT

Deadlift:

531Dynamic setup

5x40kg WUP

5x50kg Wup

5x60 kg Wup

5x70 kg Wup

5 sets of 2@82,5 kg

1 set of 100kg

1 set of 1+ → 7 x 111,5kg

Zercher Sqaut:
3 sets of 5 x 50 kg

2 Likes
232

W10D1

Started outside, as my wife finished her training with sled pulls and farmer walks there.
Nice, warm.
Meat is marination for bbq later, looking forward to a feast.

Farmer walks:
3 trips of 30m w 40kg/hand

Supersettet with:

Tire sledpulls:
3 trips 30m forward and 30 m reverse with sled+20kg weight

Incline bb press 5 week:
5x40kg wup
3x50kg wup
5x52,5kg
5x60kg
12x69kg
Chest supported row:
5 sets of 10 x 14 kg/side

2 Likes
233

W10-D2

Nice getting time to train yesterday. So important for the body, and the head

MUSIC : Harms Way + Slaughter to Prevail

CRUNCH:

3 sets of 14 @ bw

HIP THRUST:

3 sets of 14 @ bw

SQUAT :

5´s Pro

5x40 kg - wup

5x50kg – wup

3x60kg- wup

5x64kg

5x74 kg

5x84 kg

ZERCHER SQUAT:

3 sets of 5 @ 57,5 kg supersettet with

RDL :

3 sets of 5 @ 57,5 kg

1 Like
234

W10-D3

Lovel training, hit 13 on the + OHP, still moving up. Outside finishers with sled pulls and shrugs, the weather is quite nice, so I better take advantage of it

MUSIC : SPLIT + various

Ohp:

10 x 20 kg

10 x 30 kg

5 x 39kg

5 x 44kg

13 x 50kg

Facepull:

5 sets of 10 @ red band

Dumbell Row :

5 sets of 10 @ 25kg

Close Grip Bench Press

3 sets of 10 @7,kg

EZ Bar curls :

3 sets of 10 @ 37 kg

Tire sled Pull:

3 trip of 25 m with sled+20 kg

Farmer Walk Handle Shrugs:

3 sets of 10 @ 30kg/side

1 Like
235

W10-D4

Trained the Wife first. She did deadlift, ohp, row and facepull, and went outside at trained farmer Walk, Tiresledpull atd Farmer Walk Handle squat.

Used her training as m warm up, very nice start of the day.

Music : Limp Bizkit, yes, the beard has gone grey, but they still rock.

Deadlift:

5x40kg WUP

5x50kg Wup

5x60 kg Wup

5x70 kg Wup

1 sets of 5 x 82,5 kg

1 set of 5 x 94kg

1 set of 5+ → 10 x 100kg

Front Squat:

1 sets of 5 x 40kg

1 sets of 5 x 50kg

1 sets of 5 x 55kg

1 sets of 5 x 60kg

Supersettet with

Good Mornings:

1 sets of 5 x 40kg

1 sets of 5 x 50kg

1 sets of 5 x 55kg

1 sets of 5 x 60kg

1 Like
236

W11D1

Slept from 23.00 til 03.35, so it has been a drained day. Went better than expected.

Music: DÅÅTH. If you haven´t heard them, please do. KRIMH, the drummer is the best in the world, in my book(he is also playing in the band LOKUST)

Incline Bench Press

10x20 kg

10x40 kg

5x50 kg

3x57,5 kg

3x65 kg

10x72,5 kg

5x50 kg

5x50 kg

Rolling Db Tri Extension

3x10x10,75 kg

Seated Hammer Curls.

3x10x12,5 kg

Tire sled reverse Row

5x20 meter with sled+20 kg. Used EZ curl bar as row handle

5x20 meter with sled+20 kg. Normal forward pull.

1 Like
237

W11-D2

Finally temperature dropped a bit so I could train. Happy today.

A day with lots of sun and tourists. Kite Fliers Meeting 2025 went off these days, with kite enthusiasts from all over. See pics. Ocean temperature was great as well
MUSIC : SPLIT

CRUNCH:

5 sets of 14 @ bw

HIP THRUST:

5 sets of 14 @ bw

SQUAT :

5´s Pro

5x40 kg - wup

5x50kg – wup

3x60kg- wup

5x69kg

5x79 kg

5x89 kg

Goblet Squat:

3 sets of 5 @ BW+20kgplate

Supersettet with

RDL :

3 sets of 5 @ 57,5 kg

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2 Likes
238

D1W12

Comment: Really pleased with today. Sprained wrist kept up. Little outdoor GPP as finisher.

Incline Bench Press:

WUO sets

1x60 kg

1x 69 kg

5x77,5

Resistance band row:

5 x 10 @ blue band

Close Grip Bench Press:

5 sets of 10 x 50 kg

EZ bar curls:

5 sets of 10 x 36,5 kg

Farmer Walk:

3 trips of 25 meter with 30 kg/habd

Supersettet with

Tiresled pulls:

3 trips of 25 meter with sled + 25 kg

2 Likes
239

W12-D4

Training went surprisingly well, even though it was first thing in the morning, right after breakfast.

Today starts a summer soccer cup on our summer island, lasting until Sunday noon. With 5000+ attending.

We are having 20+ 18-21 year olds staying, garden is plasteret with tents. There will be plenty of beer and live music.So the chili is on the stowe, and will be ready for tonight, and the pulledpork has been dryrubbed, for Sunday. All about planning.

My 2 oldest boys will play against each other later today. I will be supporting the local sportsclub with my good intentions and beer purchase.

Music : Limp Bizkit, yes, the beard has gone grey, but they still rock.

Deadlift:

5x50kg Wup

5x60 kg Wup
5x70 kg Wup
5x75 kg Wup

1 sets of 1 x 82,5 kg
1 set of 1 x 94kg
1 set of 1+ → 10 x 105kg

Front Squat:

3 sets of 5 x 55kg

Supersettet with:

Good Mornings:

3 sets of 5 x 55kg

Plank:

3 x 30 sec

Hip Thrust:

3 sets of 15 @ bW

2 Likes
240

Deload training 1 yesterday, nothing much to tell, but needed it. Taking at deload day more tomorrow, then it´s back to 531.

Incline bench press 3 sets
KB Row 3 sets
Zercher squats 3 sets
RDL 3 sets
Face Pull 3 sets of 15

2 Likes