Bergstrom -51. Man training for health&strength

[Fred J]

Saturday 5/11-22 Knee still bad so no lower body.

That sucks! I know how you feel as my last two squat days my spine has hurt. Sh#t! You seem to take it better than me lol!

[57bergstrm]

I commented your lift butI misread it, sorry. I think its good for the upper body press to not squat. So Im cool about it, just a little annoyed👍

[57bergstrm]

Week 45
Tuesday 8/11
Bench
64,5kgx5x4
Had some elbow flare, lost tension in back/belly. So when I push with the legs the spine take a beating. Some pain but not much, need to focus on tension in whole body.

Thursday 10/11
Press
36x5x4
Chins w band
8,8,7
Dips w band
3x8
Felt good, felt strong in the chin/dip

Saturday 12/11
Cgbp
61kgx5x4
BBRows
55x8x3
BBcurls
26,5x7,8,8
And of course I do the CoC grip trainers as a last thing after each workout while fixing with the food.
Keeping some sort of progression with 1/2 kg raises in all the press moves. I take it easy with progression.
Knee seems to heal, I keep it safe and hope for the best.
Weather is warm, fixing with the boat on land a couple of days a week. Relaxing small chores.
But need to work for salary two days a week, not hard, Im a collar worker from home or office. I think life is fantastic as a retired, all the time in the world to relax and recover. Sleep could be better, but In getting used to this constant interupted sleep schedule.
Weight stable 92,1kg waist 106cm. Its been a lot eating out last weeks.

[57bergstrm]

Week 46
Monday 14/11-22
Bench
64,5kgx5x4
Continued flare
Could be my rest was only two days, should have been tuesday but it was occupied. Forgive my swenglish?

[Fred J]

Week 46
Monday 14/11-22
Bench
64,5kgx5x4
Continued flare
Could be my rest was only two days, should have been tuesday but it was occupied. Forgive my swenglish?

I find I need more than two rest days between bench sessions. I also find that I do better when benching to keep my arms tucked in more to better use the lats to help.

Swenglish? Man you speak great English... you are way ahead on that front with nothing to worry about!

[57bergstrm]

I find I need more than two rest days between bench sessions. I also find that I do better when benching to keep my arms tucked in more to better use the lats to help.

Swenglish? Man you speak great English... you are way ahead on that front with nothing to worry about!

🤓thanks Fred!

[57bergstrm]

Thursday 17/11-22
Press
36,5kgx4x4
Felt heavy, repeat next week.
Chins
3x8
Dips
8,8,12
Cranked out a 12rep, thats cool. But theres always a question about depth, I keep it on the safe side, it can really damage the shoulders. Anyway, I do them for my triceps.

[57bergstrm]

Saturaday 19/11-22
Cgbp
61,5kgx5x4
Light bench day.
Snow is here in Stockholm, Im moody, I do the rest, rows and curl tomorrow. Its late 9pm.
I will testdrive my winterwheels to the foodstore and by some goodies.

[57bergstrm]

Tuesday
22/11-22
Bench
65kgx5x4
Had a little light cold during weekend, a lot of rest and that seems to helped the benching today.

[57bergstrm]

Thursday
24/11-22
Press
36,5kgx5,5,4,4
The first 2sets where hard,
So I did the second and third as backoff
Chins w band
3x8
Dips w band
8,8,10