57bergstrm an elderly beginner log

[lou t]

So when you use straplift as a supplement, do you do high reps, I mean around 8 rep for 1-3 sets or something like that. Another possibility might be backoff sets with straps?

pretty much stick with the same rep/set configuration as standard dl.

For dl's (0ff the floor) I work within 3 to 4 reps depending on the week. I get in volume by using fatigue drop sets. Supplemental lifts like RDL's I will use higher reps within 6 to 8 reps.

Keep in mind my programming is geared for competition. So the 3 main lifts are worked within 3 to 4 reps.

[57bergstrm]

Okie, I will reflect on that. Im really on another planet than you when it comes to programming. Im waiting for the new book with great expectations. Thanks Lou for the tip on straps I think I might try it later on[emoji4]

[57bergstrm]

16/4-16
Squat
Did 105kgx1, a tied PR.

Bench worksets 70kgx5x3

Deadlift, tried a new PR but missed 145kg two times, first time I got it up a couple of cm, the second time a few mm.

[57bergstrm]

18/4-16 Monday
Easy squat workset 75kgx5
Press wset 41kgx5x3
BBrow wsets 55x8x3
Blueband dipsx10x3

Notes
Pleased with the press novice progression so far. The rest ok.

[Bergstedt]

Good job on the press! 41 kg is a good LP weight.

Just don't make my mistake and start loading it too fast. 1 kg per session or week or even 0,5 kg is at least all that I've been able to keep up with for any longer periods of time.


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[57bergstrm]

Good job on the press! 41 kg is a good LP weight.

Just don't make my mistake and start loading it too fast. 1 kg per session or week or even 0,5 kg is at least all that I've been able to keep up with for any longer periods of time.


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Yes!
I do that this time, 0,5 on the press and 1kg on the bench.

[slowmotion]

That's good advice!

[57bergstrm]

21/4-16 thursday
Squat workset 95kgx4
Bench wset 71x5x3
Blueband Chins 15,11,12

Notes
Wanted to do a fiver on the squat, but it felt to heavy this time, bench ok, 1kg raise, chins 15 was great, but then I was out of gas for the rest.

[57bergstrm]

That's good advice!

Yes, Better to go for a slow progression, probably last longer and its more enjoyable.

[57bergstrm]

23/4-16 saturday
BW:97,7kg

Light squat
70kgx5
Press 41,5kgx4x3
Deadlift 130kgx5

Notes
We, son and I, coached a friend to me. He wants to learn the lifts. I think he liked it, I hope so. Pushed myself on the last rep on the DL. Could feel my lower back get little round and all warmed up.
Couldnt get the press to fivers, hope to next time, I did a 0,5kg raise.