57bergstrm an elderly beginner log 57bergstrm an elderly beginner log - Page 22

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Thread: 57bergstrm an elderly beginner log

  1. #211
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    Sep 2013
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    • texas seminar date
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    Quote Originally Posted by slowmotion View Post
    Well done! Good work.
    Thanks 57bergstrm an elderly beginner log

  2. #212
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    13/7-15 light squat
    Ascending fives last Workset 76kgx5
    Bench intensity
    Worksets
    80x1x5,
    77,5x3x2
    75x4
    Next week I think Im ready for 82,5a new PR
    Machine pullups 70kgx8x3

  3. #213
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    15/7-15 squatday
    Ascending 5x5 last worksets 76kgx4 missed the fift. Did also a 76 x3 and a
    Backoff 76x5
    I feel a bit unsecure on my form but at the same time pretty strong.

    Press Intensity
    Was short on time did a new PR 1RM 48,5kg, happy for that. Did a couple of backoffs and quit early.

  4. #214
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    Jun 2014
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    New Jersey
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    Quote Originally Posted by 57bergstrm View Post
    15/7-15 squatday
    Ascending 5x5 last worksets 76kgx4 missed the fift. Did also a 76 x3 and a
    Backoff 76x5
    I feel a bit unsecure on my form but at the same time pretty strong.

    Press Intensity
    Was short on time did a new PR 1RM 48,5kg, happy for that. Did a couple of backoffs and quit early.
    Nice work on the press PR

  5. #215
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    Friday 17/7-15 deadlift

    Worksets: 135kgx3 failed the two last, got me pissed so I did a 1RM PR at 137,5. To give me some kind of satisfaction.
    Backoff 115x5

    Bench volume worksets
    72,5kgx5x3,
    72,5 x4x2
    Backoff 50kgx8x2 with narrow grip

    Notes: I think my DL suffered because of the wednesday heavy squat, I try heavy squat on Monday instead. But now its two days rest.

  6. #216
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    Jun 2014
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    I used to split my squat and deadlift but neededi 3 days to recover. I've put them together some time. I'm not suggesting it, just conversation

  7. #217
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    Quote Originally Posted by lou t View Post
    I used to split my squat and deadlift but neededi 3 days to recover. I've put them together some time. I'm not suggesting it, just conversation
    It boils down to a choice between heavy squat or deadlift on Monday and the other on friday, dont know witch one effects the other the most? And I could do a easy squat on wednesday either way.

  8. #218
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    20/7-15 Monday Squat day
    Ascending 5x5
    Last workset 5x5@96kg
    Last rep was a grinder with rounded back, did a backoff to get my form back, well below parallell at easy 5x5 @ 76kg

    Press volume
    Worksets 44,5kgx4x3
    + 44,5x3x3
    Backoff 40x4 missed the last rep, it was a god press session, I went up 1kg from last week. Interesting to se the result on friday with 1RM

    Chins in machine 70kgx8x3

    Now its resting the back, to get strong for the deadlift on friday. Just an easy squat at 80% @ 5RM on wednesday.

  9. #219
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    22/7-15 wednesday benchday with PR
    Light squat
    Ascending last workset 78,5kgx5

    Bench intensity
    Worksets:
    77,5kgx1,
    80x1
    82,5x1 PR 1RM
    felt good, hope for 85kg friday next week.
    80x2x3
    77,5x3
    Backoff 70x5
    50x12 narrow grip
    Assist
    60kgx8x3 machine triceps press
    Notes
    I always rest 7-10 minutes on worksets. Its nice to have intensity day with 1RM. I try to do between 1-3 reps and a total around 15 reps. On volume day I do 3-5 reps with a total of 25 reps. It takes a long time but it seems to be worth it.
    I think I have found a perfect program for my press exercises, so far, so good!

  10. #220
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    Jun 2014
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    New Jersey
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    starting strength coach development program
    Awesome pr

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