57bergstrm an elderly beginner log

[57bergstrm]

12/7-16
I continue training, but have no internet, so my training log is stand by, waiting for a resumé later.

[slowmotion]

Enjoy your vacation!

[57bergstrm]

Back home again, from the north, the land of the midnight sun.
I try to resumé my training until today.
Training been good, eating and sleeping a lot.
Doing bakers 25$ program, a split four days a week program. Starting of with a substantiell backoff in weights.
I just jot the main lifts down.

Day 1/4-1 cycle of fives in kg
HP 40x5x3
CGBP 60x6,6,5

Day 2/4
HSquat 95x5x3

Day 3/4
Light press 36x3x5
Hbench 72x5,5,4

Day 4/4
Litesquat 76x3x3
DL 130x4x3

Cycle of 3
Day 1/4
P 42,5x3x3
CGBP 60x8,8,7

Day2/4
Squat 97,5x3x3

Day 3/4
Litepress 37,5x3x5
HB 75x3,3,2

Day4/4
Litesquat 76x3x4
DL 135x3,3,2

Cycle of 1
Day1/4
Press 46x1x5
CGBP 60x8x3

Day 2/4
Squat 102,5x1x3

Day3/4
Litepress 37,5x3x5
HB 77,5x1x3

Day 4/4
Squatlite 76x3x3
DL 140x1x3

New period begins with cycle of 5

Day 1/4
Press 42x4, 41x5x2
CGBP 62,5x7,7,6

Day 2/4
Squat 95x5x3

Day3/4
Litepress 37,5x3x5
Bench 72,5x5x3

Day 4/4
Litesquat 76x3x3
DL 130x5x3

Cycle of 3
Day1/4
Press 44x3x3
CGBP 62,5x5,5,8

Notes
So far my right shoulder is hurting from those volume upperbody assistance. Its in the front delt or something like that. It will heal eventually, it usually does. Everything else is feeling good. From now on I will probably do more days off, Im back to work and that takes its toll.

[57bergstrm]

Tuesday 9/8-16
Day 2/4 cycle of 3x3

Squat 100kgx3x3
Chins blueband 14, greenband 6,5

BB rows 57,5kg x10,12

Skipping bb-curls

Notes
All well besides some issue with shoulder, its almost healed, taking it a little easy with curls because I think a stressed bicep tendon might be involved.

[57bergstrm]

Thursday 11/8-16
Day 3/4- 3x3 benchday

Light press
37,5kgx3x5 2minrest

Bench: 75kgx3x3

Incline BB bench 40x,8,10,10

Notes
No dips ( I changed decline with dips in the program) because of my shoulder problem. I really hope it heals.
My right shoulder is hurting during press warmup, especially during the shrug at the top. It feels sore during the rest of the lifts. The rest ok.

[slowmotion]

To bad about the shoulder. You're doing some good work, though!

[57bergstrm]

Thanks Slowmo!
I hope I have a long way to go, but everything is moving so slow, I need to work on my patience.

[lou t]

Hey, sucks to hear about your shoulder. Please be careful and don't take unnecessary risks. Layoff pressing for a week if you have to or go lighter.

You have been doing some nice work. Sorry I'm been a lousy forum friend

[57bergstrm]

Thank you Lou, Im doing a little of both, Ive sure had your misfortune in mind and I hope your your shoulder repair goes swell.

[57bergstrm]

Sunday 14/8-16
Day 4/4 cycle of 3x3

Lite squat 78kgx3x5

Deadlift 135kgx3x3
SLDL 77,5kgx7,8
Shrugs 50kgx20x3

Notes
Shoulder is getting better, pain is low, feels stiff tonight, but ok. The lifts ok, I like SLDL, its a new experience.