57bergstrm an elderly beginner log

[57bergstrm]

Thanks, again[emoji39]
More are coming, and I Expect the same to you!

[lou t]

more are coming and I Expect the same to you!

nah, I'm done with PR's....lol

[Mr. Bingley]

nice!

[57bergstrm]

nice!

Thanks!

[57bergstrm]

24/7-15 friday deadlift
Worksets: 135x4 missed the last rep[emoji19]Couldnt get it pass my knees. Made a new PR 1RM instead 140kgx1!
Doubled my backoff sets 117,5x5x2

Press intensity
Worksets 45kgx1,
47,5x1,
50xmiss
48,5x1x3
47,5x2x2
46x3
Backoff 40x6

Assist BB curl 27,5kgx8x2

Notes
Deadlift was ok, missed last rep but I like doing 1RM, have a over all feeling of strenght in my back. Press is moving on have to be patient.

[57bergstrm]

27/7 Monday bench volume
Was short of time so I skipped my squat.

Bench worksets
72,5kgx5x5,
+ backoffs
67,5x6,
65x7
Narrow grip
55x9
50x7

Notes
Its time for more weight, I think of maybe 75kgx3x5 or just raise 1kg and go for 5x5 again, anyway thats next weeks problem.
I really like alternating 5x5 volume with 3-1 reps intensity, its never boring, always interesting to see how they help each other. Im planning for heavy squat tomorrow. Last vacation week, going home fri- or satday.

[57bergstrm]

Tuesday 28/7-15 heavy squat

Ascending 5x5 last Worksets
98kgx3
98x2
98x1
Backoff 78x5x2

Notes
Heavy but ok, I think I got deep enough. My back felt strong so the plan next week is to go for 98x5. Then Im allmost back where I was at the moment I realized my squat was to high and I chosed to backoff and go for deep squats at lower weights and start the progression all over. Thats the price I have to pay for not having a coach.

[57bergstrm]

Thursday 30/7-15 pressday
Light squat
4x5 ascending last workset 78kgx5

Press
Worksets
44,5kgx5x3
44,5x4x3
Short rest
Backoff 40x5

Notes
Squat
My legs are really sore.

Press
Last time VD I could not make even one five repper. So Im looking forward to ID next week, I hope for a 1RM@50kg.

Tomorrow I have a 800 km drive home, vacations over, back to work.
See you!

[lou t]

Thursday 30/7-15 pressday
Light squat
4x5 ascending last workset 78kgx5

Press
Worksets
44,5kgx5x3
44,5x4x3
Short rest
Backoff 40x5

Notes
Squat
My legs are really sore.

Press
Last time VD I could not make even one five repper. So Im looking forward to ID next week, I hope for a 1RM@50kg.

Tomorrow I have a 800 km drive home, vacations over, back to work.
See you!

safe travels home

[57bergstrm]

thanks Lou!