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

10 hours overtime-sweet!!! So paramedic, cop, fireman???

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I’m a cop, been it for the last 30 years, and I still enjoy it, every day and every minute.

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Today’s training

Rise of the Viking 5/3/1
C2W1D3

Warmup: Not much, bike back from work, Kneeling bottom up KB press, yoga stuff.

SGHP
8x 40, 45, 50 kg 6 x 55 kg, 2
6x55 kg
2x60 kg
2x65 kg

Bench Press
Ramp to 1x87,5 kg - 193 lbs

Worksets
72,5 kg - 160 lbs: 7, 7, 7, 7, 10 last set RPE 8 Last set was like I could go on forever 

T bar row
3 x 8 @ 50 kg only counting weight.

Lots of Band pull apart and band face pulls.

Called it a day after just some 40 minutes.
Got my Main work in and some Rows. Almost Jack Shit.

Not much energy after just 4½ hours of sleep and a day at work.
BUT Bench was awesome, didn’t see that come.
Paused every ramp set and the first rep on the worksets.
Very pleased.

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Woke at 81 kg - 178,6 lbs
Yesterday 2800 calories.
This weight gaining thing is kind of frustrating.
I still has skinny legs and arms, but now my stomach is no longer skinny.
Damnit.
Must fight the urge to lower calories.
Trust the process.

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I hear ya, Mort. I took measurements Wednesday morning to mark the 12 week post-op mark. The results sucked. The things that you want to maintain or shrink grew (stomach, waist) and the things you want to grow stayed the same (chest, legs).

I don’t know what your past life experience is but I used to walk around at 240 lbs year round. I’d need to gain 15-20 lbs to do that now. I wasn’t as lean back then but I didn’t mind it. Hopefully that’s the physique I get back to someday but I’m paranoid that my muscles are done with me and the only thing that’s going to grow is my belly.

I guess my point is that I’ve done this before and have an expectation of what my body will do. If you’ve never gone down this road then the unknown can be scary. As long as you’re eating good foods and putting in the work something good should happen.

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Todays training.

Light jog, 2,5 km 14 minutes.

Didn’t feel for it today. Slow and out of groove.

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Well at least you did something!!!

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woke at 80,8 - 178,1 lbs
Yesterday 2800 calories.
DL in a couple of hours

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Today’s training

Rise of the Viking 5/3/1
C2W1D4

Warmup: jump rope, agile 8, yogastuff, stretches, lazy lifter and jumps.

Powerclean to pushpress
3x 42,5, 47,5, 52,5 kg + 2 x 55 kg 1 x 60 Those were good :slight_smile:

Deadlift Matt Kroc
5 x 120 kg double overhand
5 x 120 kg double overhand
5 x 120 kg hook grip
5 x 120 kg hook grip
6 x 120 kg belt on, mixed grip RPE 7 did an extra rep… why, just because :slight_smile:

Squat paused
5x5 65 kg

DB incline bench press
Ramp to 35 kg x 2
350 set 1 min pause
22,5 kg 26, 15, 11 = 52 reps 3 more reps than last week. Next week more weight

SS Chins various grip between squats and bench

10 x 3 sets + 6,5 kg + BWx6

1 hour 15 minutes.
Awesome workout, Rise of The Viking is already paying off. I’m really happy.

Incline bench Paul Carter 350 sets are Crueling, but over in a hurry. 50 reps under 3 minutes.

DL were great, my double overhand is weak, Hook is meh, mixed I will never drop that shit.

Squats were just feeling good. Trying to squeeze out of the hole with the quads.

Now it’s time to hit the town with a Kiwi friend, It’s St. Patricks day @Irishman92.
Of to see rugby Ireland – England. Bet I’ll have to many Guiness to night, Calories going up up and away with junkfood and stuff.
I’ll be sorry tomorrow, right now exited. :smile:

EDIT: videos coming up tomorrow.

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Nice!

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My problem is getting the damn thing up. When it’s up I can do maybe 5 - 7 reps. But It’s just a ramp to get the 350 sets on the way. When I’ve done 2 reps of 35 the first 15 of 22,5 is just a walk in the park. the next 6-8 is hard and the last couple willpower.
You should try those 350 sets with any movement they are great and you can use less weight.

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I’ve been watching you guys do 350s and trying to figure out what I will include them on…

Great job on the extra reps. Just keep lifting. The count is just a number.

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Looks like a great st. Patti’s day

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How do the 350’s work ?? Only 350’s I’ve ever done is 3 reps with 50kgs lol !

@simo74
The 350 method is where you pick a weight to complete 50 reps over the course of three sets.

e.g

80kg ×20
×15
×10

That’s 45 reps. Once you reach 50+ reps easily (like 30+ reps in the first set), add weight.

Sounds like bodybuilding to me !! Lol

Yeah and to much cardio :joy:

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Woke at 81,8 kg - 180,3 lbs PR :slight_smile:
Yesterday a lot of burger, Indian and shawarma, topped with guiness.
And Ireland won the 6 nation beating England on St. Patti’s day, so a lot of happy green people yesterday, bet they’re not so happy today.

@simo74 As the the Duke says 3 sets trying to get 50 reps.
It’s a Paul Carter thing.
Start with an over warm up or ramp to a heavy single I guess about 85% - 90%. Take a good rest.
Then do the 3 sets with 2 minutes rest I think it’s a bit to long,so I take about 60 - 80 seconds. Going all out on each set. When hitting 50+ reps put more weight on next time.
I’m using it on my assistance work, trying to put some mass on the old frame.

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Nice! catching up to the Fat kid from WA i see :wink:

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