Gonna adjust it bit so I train arms on squat/bench day, and add BOR and loaded carries(sandbag in front and farmer walks), as I´m not able to remain rigid during heavier deadlifts. And more AB work in general.
Maybe som daily AB work.
Music : Disolved danish heavyband Spitanger
Preworkout : Coffee and 8 hours of boring desk work
Deadlift :
5 x 60 kg
5 x 70 kg
3 x 80 kg
5 x 90 kg
A very gentle round, after 2 fucking weeks of having the cold.
One day I could feel great, and then in the evening like shit again.
But now things improving, so hope the positive trend continuous.
After having been in a car crash, my body was finally ready to be trained again, so I`m starting all over again.
Warm up was light stretching/mobility work and 3 giant sets of:
Bird Dogs 3 x 10
Dead Bugs 3 x 10
Hip Thrusts 3 x 10
BW Squat 3 x 10
Squat 531
Wup sets
3 x 63,0 kg
3 x 72,0 kg
8 x 81,0 kg
15 x 63 kg FSL AMRAP
Good Mornings
5 x 10 x 42,5 kg
Bench Press 531
Wup sets:
3 x 53,6 kg
3 x 61,5 kg
10 x 69 kg
3 sets paused benches at 60 kg, focus is being fast of the chest
Hi from a fellow Dane. (at least I assume you are Danish from your log title?)
A car crash taking you out of business for 6 months, sounds kinda serious. Kudos for getting back in the iron game. Hope you are ok and fully recovered?
Hi there.
Yup.
I got rammed from behind, and have suffered a lot from neck pain and headaches.
I must say that acupuncture did good, after trying some different things.
So now just rebuilding steady and slowly from scratch.
Should have trained yesterday, but headache kept med grounded
Dead Bugs : 3 x 10
Bird Dogs: 3 x 10
Deadlift Wup, 3x 69 kg, 3 x 79 kg, 8 x 89 kg
Military press: 3 x 40 kg(miscalculation), 3 x 41,5 kg, 10 x 46,5 kg
Close grip Bench Press : 5 x 10 x 45 kg
DB Curls: 5 x 10 x 12,5 kg.
Music Bersærk and Baest, 2 danish metalbands.
Bersærk I heard live 2 weeks ago at the festival Fanø Vesterland, and Baest I hear live this friday in Esbjerg.
Thanks @doomyguy .
Yeah the whiplash is a bitch on/off. Right now it´s ok.
Beast, you should look forward to them, Fuld smadder, det var lækkert.
Satisfied with the training, which was right after watching my middle son, and his soccer team, beat their opponents 6:2. It was cold so I drank a lot of coffee, may not have been the smartest moove 3-4 hours before sleep.
Music: Temple of Void, Lamb of god.
Bench Press WUP + 3 x 54kg, 3 x 61,5kg, 14 x 69kg, 1 x 80kg, 1 x 85 kg, 1 x 90 kg
Squat WUP + 3 x 63kg, 3 x 72,5kg, 9 x 81kg.
BB Row 5 x 10 x 52,5kg
Supersettet with RDL 5 x 5 x 42,5kg
General wup:
light mobility,
Air squats,
Dead bugs: 3x12
Bird dogs: 3x12
Squat: wup sets+ 5x67,5kg, 3x76,5 kg, 8x85 kg
Bench Press: wup seta + 5x57,5kg, 3x65 kg, 12x72,5 kg.
RDL: 5x5x45kg
Db row: 5x10x25 kg
Pull parts : 5x15xblack band
Music:Jinjer(signed record from last weekends concert)
OHP: wup sets + 5x40kg, 3x44kg, 10x49 kg
DL: wup sets + 5x74kg, 3 x 84 kg, 8 x 94 kg, no singles
Close grip b.p: 5 x 11 x 47,5kg
Db curl: 5 x 11 x 12,5 kg
C2W1D1
Feeling slightly less cold. Took a nap, drank some coffee and found some discipline somewhere
Music: Xenoblight(danish metal, female lead, awesome), Lamb Of God
SQ: Wup sets, 5x61,5kg, 5x71,5kg, 10 x 81,5kg OHP: Wup sets, 5x35kg, 5x40kg, 5 x 45kg RDL: 5x10x50 kg supersettet with Lateral Raise: 5x10x7,5 kg 10 kg next time Crunches :3x14xbw
