D1W4C7 - DELOAD
Comment: Deloading this week, giving me time to get 5,5 weeks of training in before a week of at Creet.
I will do nothing but relax, sex with the wife, eat good local greek food, and sleep long.
Bench Press
5x35kg
5x45kg
5x55kg
Barbell row
5x50kg
5x50kg
5x50 kg
RDL
5x50kg
5x50kg
5x50kg
Glute Bridge
3 x 10 x bw
Some lower back work to finish
D1W5C7:
Comment: Not pretty, but got it done.
Hung over, Got re-acquainted with the luxury beer Fine Festival, only forgot itĀ“s 50% stronger than a normal pilsner.
No energy, no + reps
Patched up 2 bikes, cleaned up my garage. My Puch Maxi is in 1000 pieces, ready to have paint removed, getting sandblastet. Nice winter project. My boys are also into retro mopeds, dad/son Quality time, and I get to pass on some of my experience as engineer
Music: Bleed From Within
Bench Press:
Wup Set
5x68kg
5x78kg
5x88kg
Band Pull a aparts:
6x15 with black resistance band
Incline Db Press:
5 sets of 10x20kg/each hand
Barbell row:
5 sets of 10x63kg
Farmer Walks:
5 trips of 30 meter, 40kg/each hand
D2W5C7
Comment: Had hoped for 2 more reps on the Squat, but I didnĀ“t have anything more to shoot with
Music: Bleed from within
Plank:
3 x 32 sec.
Squat:
Wup sets
5x80kg
5x90kg
6x100kg (hoped for 8 
) Edit: fucked up in the numbers, was only supposed to squat 89,5 kg
RDL:
5 sets of 10x63kg
Supersettet with
Glute bridge w 20 kg Plate:
3 sets of 10
D3W5C7:
Comment: Went really well, list time pressing over head I managed 10x54 kg, today 12x54 kg, so thatās positive. DidnĀ“t do FSL sets today though. Food was red bell pepper soup with chicken bits and a bit of pasta
Music: Dyscarnate
Military Press:
5x40kg,
5x47,5kg
12x54kg
Face pulls:
5x20 x black resistance band
Skull Crusher, EZ:
5 sets of 10x29,5kg
Barbell Curls:
5 sets of 10x 36,5kg
D4W5C7:
Comment:
Had no energy, my sleep is shit pt, but got it done anyway.
Tomorrow a heavy metal concert, 4 bands. I look forward to itā¦a lot.
Deadlift:
5 sets of 2 reps @ 89kg
1 set of 1 reps @100kg
1 set of 10 reps @ 107,5kg
Zercher Squat:
3 sets of 5 reps @ 61,5kg
Zercher Morning:
3 sets of 5 reps @ 61,5kg
BS Fundament D1W1C1
Squat:
5x40kg
5x50kg
5x60kg
5x70kg
5x80kg
Bench press:
5x40kg
5x50kg
5x60kg
5x70kg
5x75kg
Deadlift:
5x60kg
5x70kg
5x80kg
5x90kg
5x100kg
Crunches:
3x10
Dumbell side laterals:
2 sets of 15 x 5 kg , I was toast here.
Hammer curls:
2 sets of 15 x 12,5 kg
Triceps cable pushdowns:
2 sets of 15 x12kg kb
Bill Star Foundation training
D2W1C1 - Light Day
Squat: 5x 40/45/50/55/60 kg
Military Press: 5x30/35/40/45/50 kg
B.O.Row: 5 setx of 5 @ 60 kg
Close Grip Bench Press: 3 sets of 15@ 50kg
Plank : 3 x 30 sec
Incline Db Curls: 2 sets of 15 x 7,5 kg(to light, I admit)
B.O Rear Delt Row: 2 sets of 15 @ 5 kg(to Light too)
D3W1C1 ā Medium day, Bill Star Foundation training
Squat:
5 x 42,5kg
5x 52,5kg
5 x 62,5kg
3 x 72,5kg
3 x 82,5kg
Incline bench press:
5 x 40 kg
5 x 50 kg
5 x 60 kg
5 x 65 kg
5 x 70 kg
Barbell shrugs:
5 sets of 5 @ 60 kg
Inverted Row:
3 sets of 5, damn IĀ“m weak, or fat, or both
Crunches:
3 sets of 10
Dumbell side laterals:
2 sets of 15 x 5 kg each side. ā sec Count at the top.
Barbell curls:
2 sets of 15 @ 30 kg
BB Triceps ext behind head:
2 sets of 15 @ 30 kg
D1W1
Ditched Bill Starr and is back at 531 again.
Sleep was shit, so happy with the bench today, but will continue with 5 sets assistance, not only 3, in the net sessions
Bench Press:
Wup sets
5x55kg
5x64kg
12x73kg
Dumbell row:
3 sets 0f 10 x 22,5kg
Close Grip Bench Press:
3 sets of 10x55 kg
Hammer Curls:
3 sets of 10 x 12,5 kg
Facepulls:
5 sets of 15 x 12,5 kg
D2W1
Ok Training.
Had forgotten how hard Bulg. Split Squats really are. Calves and upper side/lower side of food cramped up
Music: Bleed from Within, Conjurer.
Squat:
Wup Sets
5x64kg
5x74kg
10x84kg
RDL:
4 sets of 10 x 57,5kg
Glute bridge:
4 sets of 10 x 20 kg plate
Bulgarian Split Squat:
3 sets of 5/side at BW
D3W1
Comment:
Very happy, music was Bleed From Within
OHP:
Wup sets + 5 x 15 facepulls with black band
5x35kg
5x40 kg
15 x 46,5kg
3 sets of 5 x 35kg FSL
BB Shrugs:
5 sets of 10 @ 60 kg
Plank:
3 sets of 32 sec
Rolling Db Tri Extension
5 sets of 10 @ 9kg/each hand
Barbell Curl :
5 sets of 10 @ 35kg
D4W1
Comment: Went out to a Friendsgiving thing last night, home late, poor sleep, so IĀ“m pleased with the training.
Used the EZ bar for the Zerchers SQ& GM, kept it from rolling in the elbow pit.
Inverted row, hmm either to fat, to weak or both. Room for improvement there.
Music was Asinhell.
Deadlift:
5 sets of 2 x 82,5kg
1 set of 1 x 94kg
1 set of 11 x 100kg
Zercher Squat:
5 sets of 5 x 57,5 kg
Zercher good morning:
5 sets of 5 x 57,5 kg
Inverted Row:
2 sets of 7
D1W2
Comment: Had no spotters today**,** the wife had injured her shoulder, the boys were out fixing their mopeds(Suzuki FZ 50), so I hoped for 6-8 reps, but did 12, like last week, so very happy.
Bench Press:
Wup sets
3x60kg
3x67,5kg
12x76,5kg
Dumbell row:
5 sets of 10 x 26,5kg
Close Grip Bench Press:
3 sets of 10x58 kg
2 sets of 5x58 kg
Hammer Curls:
5 sets of 10 x 12,5 kg
Facepulls:
5 sets of 15 x black resistance band.
D2W2
Ok Training. Stil a bit drained and hung over from driday nights christmas party
Bulgarian Split Squats felt a bit easier today.
Music: Bleed from Within
Squat:
Wup Sets
3x69kg
3x79kg
10x89kg
Resistance band Leg curl.
2x10/side @ black band
RDL:
3sets of 10 x 60kg
Glute bridge:
3 sets of 10 x 20 kg plate
Bulgarian Split Squat:
3 sets of 6/side (BW only)
D3W2
Comment: Happy. Trained right after dinner, wich was roasted pork with cracklings, potatoes and the brown gravy, that we all know goes straight to the āI Love Youā.
What do you get from breeding a pig and a dinosaur?(warning - ItĀ“s an old dad joke)ā¦Jurassic Pork
MusicBleed from Within.
OHP:
Wup sets + 3 x 15 facepulls with black band
3x37,5kg
3x42,5 kg
15 x 4675kg
No FSL today
BB Shrugs:
5 sets of 10 @ 60 kg
Rolling Db Tri Extension
2 sets of 10 @ 9kg/each hand
3 sets of 10 @ 10kg/each hand
Plank:
3 sets of 33 sec
Barbell Curl :
5 sets of 10 @ 36,5kg
D4W2
Comment: Managed to train the deadlift, despite being sick with diarrhea.
That porcelain sure got them freckles
Music : Conjurer
Dynamic Deadlift:
5 sets of 2 x 82,5kg
1 set of 1 x 94kg
1 set of 10 x 105kg
Zercher Squat:
5 sets of 5 x 60 kg
Seated good morning:
5 sets of 8 x 20 kg plate across the chest
Inverted Row:
2 sets of 7
D1W3
Comment: Been sick for 7-10 days, so take a simple and easy week(5Ā“s pro), and then next IĀ“ll do the same percentages/load, but will do the + sets , and all the assistance
Bench Press:
Wup sets
5x64kg
5x73kg
5x81,5kg
Dumbell row:
5 sets of 10 x 26,5kg
Facepulls:
5 sets of 10 x black resistance band.
D2W3
Squat:
Wup sets
5 x 74 kg
5 x 84kg
5 x 94 kg
RDL:
5 sets of 10 x 60 kg
Glute Bridge:
3 sets of 10 x 20 kg plate
Bulgarian Split Squat:
3 sets of 6 x bw
D3W3 5Ā“s Pro
Comment:
Running a 5Ā“s PRO week was wise, I Think.
OHP:
Wup sets
5x40kg
5x46,5 kg
15 x 51,5kg
3 sets of 5 x 40kg FSL
BB Shrugs:
4 sets of 10 @ 60 kg
Plank:
3 sets of 34 sec
Rolling Db Tri Extension
5 sets of 12 @ 12kg/each hand
Barbell Curl :
5 sets of 10 @ 40kg
D4W3
Comment: Trying a new DL setup, RDL + Rack Pulls. Pre Workout was dinner, Huevos Rancheros + coffee.
WUP
RDL:
1 set of 10x40kg
1 set of 10x50kg
5 sets of 10 x 60 kg
Rack Pull:
1 set of 3x60 kg
1 set of 3x80 kg
1 set of 3x100 kg
1 set of 3x120 kg
Front Squat:
5 sets of 5 x 60 kg
Resistance Band Crunch:
5 sets of 10 x blue band