The Danish Viking: back to 531: Road to 2-3-4 Plates

Training Logs
262

Todays training

Rise of the Viking 5/3/1
C1W2D3

Warmup: Thorax skiing, yogastuff, stretches, shoulder dislocates, kneeling bottom up KB about 15 minutes

SGHP
8x 40, 45, 50 kg 5 x 55 kg.

Bench Press
Ramp to 1x85 kg
Worksets
75 kg: 6, 6, 6, 6, 7 last set RPE 8,5

BB row
4 x 11 @ 45 kg

Dip
1 x10 + rest pause 20 sek pause: 13 – 7 – 4 = 24 2 reps better than last.

Bulgarian split squats
3 x 11 @ 10 kg each hand.

BB curl 350 set 60 sec rest
20 kg: 24 – 17 – 13 : 54 reps More weight next time :slight_smile:

DB lat raise 350 set 60 sec pause
5 kg: 25 – 17 – 14 : 56 reps – 6 reps better, upping weight next time

Had a very good workout today, everything was nice and tight.
(except Bulgarian split squats still burns AF)
Keeping the bench ramp, doesn’t feel that taxing.
Workout took 1 hour, almost on the dot.

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263

Woke at 79,9 kg - 176,1 lbs.
Yesterday 2800 calories.
Quads don’t like them bulg. Sp. Sq. :blush: Really sore today.

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264

We’re almost the same weight. Race you to 90kg :wink:

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265

woke at 80,5 kg - 177,5 lbs
Had friends for dinner yesterday, so ended up with lots of food, wine and beer.
Didn’t trach calories.
@duketheslaya on the way, but last time I was there it wasn’t pretty.

3 Likes
266

Today’s training

Rise of the Viking 5/3/1
C1W2D4

Warmup: Jump rope, yogastuff, stretches, shoulder dislocates, BPA, kneeling DB press, lazy lifter and jumps. (Jim would be very proud of me)

Powerclean to pushpress
3x 40, 45, 50 kg + 1 x 55 kg
Strong and fast.

Deadlift Matt Kroc

3 x 120 kg double overhand
3 x 120 kg double overhand
3 x 120 kg belt double overhand
3 x 120 kg belt hook grip
3 x 120 kg straps

9 x 100 kg straps just for a little extra volume.

Video showed a little rounding of lower back WTF, couldn’t feel it. Have to work on it.

Squat paused
5x5 60 kg good, very good I would say.

DB incline bench press
Ramp to 32,5 kg x 3 Failed 35 kg again… don’t get it.

350 set 1 min pause
22,5 kg 23, 14, 12 = 49 reps + 4 reps from last week.

SS Chins various grip between squats and bench

10 x 3 sets + 7,5 kg all good and strong.

Felt fine today, everything was good, except DB overwarmup. I can live with that.
Took 1 hour 10 min, paced just a bit.

4 Likes
267

Have you just started the deadlift program? What have you chosen as your TM/ 1RM?

268

Krocs simple deadlift program right?

269

Yeah Krocs simple deadlift program :slight_smile:

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270

Yeah it’s the second week of that program. It fit’s the wendler stuff I do very nicely.
I will not follow it to a T, the first two cycles I am not doing the deload. But for the last two cycles I’ll use the deload on DL as by the program.
I can’t remember the 1 RM I used, but I should end up with 3 x 1 150 kg.
Did a single 150 kg in january… But my Erm is quite a bit higher, so I said, wtf I’ll end up doing 3 singles with 150 kg. Make it or crash
If it turns out good I think I’ll try it with squat and bench too.

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271

I’d like to give that one a go sometime!

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272

Woke at 80,9 kg - 178,4 lbs !
yesterday well again, out at friends place, lots of foods and stuff.

@mr.v3lv3t If you can wait 4 months or so, I’ll give a detailed review, or at least tell a bit about my experience :slight_smile:
Did it with SG DL some 1½ years ago, I seem to remember it did me very well.
Start DL right after and my DL took of like a rocket.
With that in mind I’ll probably start doing SGDL on SQ day sometime.

1 Like
273

I’m pretty new to deadlifting. I only did my beloved power cleans for my pulling work until late 2016. I’m pretty sure the 600 lb deadlift thread motivated me to go max out and add it to my program. Last year I had my normal deadlift day on Monday (5/3/1) and then I started doing snatch grip deads on Thursdays. I followed the Training Maximally protocol for both. I felt that the snatch grip forced me to use less weight (obviously) and almost acted like a challenging, but lighter session. I’ve had good luck with doing a heavy session early in the week and following it with a near identical lighter session later in the week. I pulled 450 lbs when I maxed out with my 600 lb deadlift thread inspiration. In May or June of last year I pulled 455 lbs while doing the program I just mentioned. I came back the next week and hit 465 lbs and felt great. I threw on 5 plates (my goal) and pulled it with a mixed grip and lost it right before lockout due to grip. I rested a couple minutes, grabbed the straps and pulled it again with no problems. I attribute the gains to two things: being a newish exercise for me and my deadlift program using snatch grip deads.

And in cased you missed it, here’s my proud moment (all while trying to figure out my damn hip injury too):

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274

Todays training

Yogaclass 1 hour
Badminton 1½ hour.

@Frank_C SGDL it’ll be in near future.
For now KB swings feels good.

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275

Woke at 79,9 kg - 176,1 lbs
Calories yesterday 2900
I think I’ve miscaculated calories somewhere.

276

Today’s training

Rise of the Viking 5/3/1
C1W3D1

Warmup: 2 minutes Thorax skiing, kneeling bottom up KB pres. That’s it. Jim would not be proud. But was in a hurry.

SGHP
8 x 40, 45, 50 kg
6 x 55 kg

OHP
37,5 kg x 5
42,5 kg x 5
47,5 kg x 5 : 8 RPE

FSL BBS
10 set x 5 reps @ 37,5 kg EMOM

Bench paused about 3 – 5 sec. Paul Carter style speed work
50 kg x 8, 8, 8, 5, 5, 5, 3, 3, 3
SS
DB row
4 x 10 @ 32,5 kg
1 x 12 @ 32,5 kg

EZ Curl 350 set about 70 sec pause
Ramp to 37,5 x 3
27,5 kg x 23, 16, 12 = 51 reps (2 better than last week) going for 30 kg next week.

Standing Reverse flyes 350 set 70 sec pause
Ramp to 16 kg x 3
10 kg x 20, 16, 13 = 49 reps keeping weight.

1 hour 5 minutes not much rest.
The BBS sets EMOM is still good.
Paused bench everything on these are just very good.
Quick fastpaced workout.

3 Likes
277

woke at 80,3 kg - 177 lbs
Yesterday 2700 calories.
A bit under, thinking I’m not supposed to eat 1500 calories at dinner and after.
Must eat more doing the day :slight_smile:

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278

Rise of the Viking 5/3/1
C1W3D2

Warmup: Thorax ski trainer, yoga stuff, some jumps and stretches, lazy lifter.

Frontsquat – backsquat
5 – 5 @25, 35, 45 kg

Squat overwarmup (Training maximally from Beyond)
Ramp to 3 x 3 @ 90 kg (198 lbs) second set with belt.

Squat backoff
4 x 12 @ 70 kg (154 lbs)

Pull ups
5, 5, followed by rest pause w/20 sec pause 9 – 5 – 3 (1 rep better than last week)

Lat pull down
3 x 10 @ 40 kg

KB swing
3 x 17 @ 20 kg
SS
Hanging leg raise
12, 11, 11

Workout took 50 minutes.
Squats are good, 3x3 at 90 kg RPE maybe 7 or 8 with belt 6.
Pull ups are getting just a little bit better. But not much.

6 Likes
279

Those pull-ups! Got me thinking…

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280

U sure it doesn’t look like this?

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281

Woke at 80 kg - 176,4 lbs
Yesterday 2800 calories.
I don’t like to put on weight :slight_smile: damnit holding back on calories

@khangles haha yeah something like that, but i reverse the somersault, and get back up.

@losthog I hate pull ups. I’m never going to be good at those.