A Norseman's Journey

[Stefan Olsson]

Did a brief introduction post in that forum section, so for short. 33 years, 80kg 185cm. Former powerlifting training, got hurt, started running, lost 15kg got weak, found TB, time to build it up again!

While lifting weights, 2015, pre injuries
Former 1RM´s
SQ 145kg x 5
BP 115kg x 1
DL 180kg x 5

In 2016, post injuries
BP 80kg x 1
4 Half-marathons, around 1.40hr
Couple of 10k races

Goals ahead ->
Get strong again
Pack on some muscle
Be able to run a half-marathon any given day


First things first, Base building! Will start with the strength first version and follow the template outlined in the book. Start on Monday!

[Barkadion]

Did a brief introduction post in that forum section, so for short. 33 years, 80kg 185cm. Former powerlifting training, got hurt, started running, lost 15kg got weak, found TB, time to build it up again!

While lifting weights, 2015
Former 1RM´s
SQ 145kg x 5
BP 115kg x 1
DL 180kg x 5

In 2016
BP 80kg x 1
4 Half-marathons, around 1.40hr
Couple of 10k races

Goals ahead ->
Get strong again
Increase weight to around 85
Be able to run a half-marathon any given day


First things first, Base building! Will start with the strength first version and follow the template outlined in the book. Start on Monday!

Good luck mate! BB is a lot of fun!

[Stefan Olsson]

Did a brief introduction post in that forum section, so for short. 33 years, 80kg 185cm. Former powerlifting training, got hurt, started running, lost 15kg got weak, found TB, time to build it up again!.....

Good luck mate! BB is a lot of fun!

Thank you!

[Sorntel]

Looking fwd to seeing this unfold, welcome aboard!

[Stefan Olsson]

Looking fwd to seeing this unfold, welcome aboard!

Thank you!

Cant wait! I´ve been having the cold of the century for the last 2+ weeks, but feeling I´ll be ready on Monday!

[Stefan Olsson]

Block 1 - Base Building - Week 1

Monday - Strength
Front Squat 55kg x 5x5
Bench Press 65kg x 5x5
Pull-ups Bw+5kg x 5x5
RI: 2:00

Notes
First day in ages since I lifted a barbell. Was challenging! Due to my back issues I´ll let the squat numbers be a bit conservative in the beginning. Took some not so flattery form pictures to motivate me! First day done!

[Stefan Olsson]

Block 1 - Base Building - Week 1

Tuesday - Endurance
LSS x 35min

Notes
Some significant muscle soreness from yesterdays strength work. Used MAF-formula and was on the look for potential Apex-hills in the neighborhood!

[Stefan Olsson]

Block 1 - Base Building - Week 1

Wednesday - Endurance
LSS, Treadmill x 35min

[Stefan Olsson]

Block 1 - Base Building - Week 1

Thursday - Strength
Front Squat 55kg x 5x5
Bench Press 65kg x 5x5
Pull-ups Bw+5kg x 5x5
RI: 2:00

Notes
Felt easier than mondays session! Fun to be lifting again!

[Stefan Olsson]

Block 1 - Base Building - Week 2

Monday - Strength
Front Squat 60kg x 5x5
Bench Press 70kg x 5x5
Pull-ups Bw+10kg x 5x5
RI: 3:00

Endurance
Stationary bike - 30min/Maff-forumla

Notes
Couldn't fit the last E session last week so moved it until today. Only had my Pl shoes so I did some cycling. The weights got bumped up for this week. Struggled a bit on the pull-ups, other than that it all felt great!