Oldtimer 531 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