57bergstrm an elderly beginner log

[57bergstrm]

Well done! Good work.

Thanks [emoji28]

[57bergstrm]

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

[57bergstrm]

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.

[lou t]

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

[57bergstrm]

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.

[lou t]

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

[57bergstrm]

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.

[57bergstrm]

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.

[57bergstrm]

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!

[lou t]

Awesome pr