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The Danish Viking: 531 Paul Carter inspired. Road to 2-3-4 Plates

Bad ass Mort! Nice job on the lifts. Can’t wait to see what 2019 does for you!

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Awesome work Mort.

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My body shut down, when I dropped it, the bar just stopped and I had to let go.
Looking at the two lifts I think I dropped down and pulled to fast.
I’ve tried to grab the bar, straighten the leg then bracing and pulling the slack as i lower the hips and creating almost a stretch reflex. I didn’t do that on the last.

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Woke at 88,6 kg - 195,3 lbs


Todays training

Viking Power Builder protocol log

C1W1D1 OHP 70%

Warmup: 25ish minutes cycling home, kneeling bottom up kb press, bpa, yoga flow, Mc Gill + fluff

OHP warm up giant set

Pull up 3 x 4 BW

OHP 10 x 20, 27, 35 kg

Sit ups 3 x 10 each side

OHP main lift

EMOM

7 x 3 @ 42,5 kg

Assistance giant set

BB row 12 x 20, 42, 52, 14 x 62,5 kg

CGPB 12 x 20, 42, 52, 14 x 62,5 kg

Side plank 4 x 10 seconds each side

Finisher WOD

pull up x 3 neutral grip

DB press 5 x 12 kg

Burpees x 5

As many rounds as possible in 10 minutes 7 rounds + 3 pull ups 0 seconds left on the clock

First real workout of the Viking Power Builder Protocol.

I have adjusted the percentages a bit down, so it’s 60, 70, 80 and 90

OHP EMOM was good almost too easy. Focus on bar speed and explosion from the bottom.

The Giant set was spot on.

WOD was once again heartpumping action… Buck Furbees.

Will talk about goals and plans for 2019 in a while.

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Your hips cane up very early too. That’ll have cost you power. Good effort though.

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Time for plans and goals for 2019.

First at short look back at 2018 and my first year of TN log.

Starting PR’s – PR’s end 2018

Squat 110 kg x 2 High – 132,5 kg x 1 Damnit still high

Bench 92,5 x 1 kg – 102,5 kg x 1 yeah goal reached

DL 150 x 1 kg – 170 kg x 1 and almost 4 plates

OHP 55 x 2 kg – 60 kg x 1 Yeah goal reached.

So I’m quite satisfied started out with 531 for about 6 months, then I did Brian Alsruhes Darkhorse and ended the year doing Chrisitian Thibeadeaus Simple Guaranteed Strength and Size.

Goal for 2019:

3 plate squat nothing changed here and I will work on form and technique to try and hit depth

200 kg DL is my main goal for this year, hoping to at least pull 4 plates mid May.

Bench 100 kg for 3 to 5 reps and 110 for a single.

OHP is my worst lift to increase so that would be 67,5 kg, didn’t test after SGSS so it might be 62,5 kg.

Plan

I’ll do 3 cycles of my powerbuilding protocol 12 weeks, then I’ll do 2 or 3 weeks of CT’s last weeks of SGSS the one with 5, 4, 3, 2, 1 reps I’ll just do the main lifts calculate the weights so I’ll hit a very small PR on the penultimate week and then it’s PR time the week after.

So mid April will show if my protocol have worked.

I’m very exited to start this journey.

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Good luck with your 2019 goals mate.

The hardest one is improving depth lol. Let’s do this

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Good work Mort, can’t wait to see you hit your 2019 goals

Woke at 89,3 kg - 196,9 lbs
Damn I thought I was dropping weight a bit.


Todays training

Viking Power Builder protocol log

C1W1D2 Squat 60%

Warm up: Ropeskipping, BPA, bw squats and lunges, lazy lifter and some fluff.

Squat warm up giant set

Jump 4 x 3

Squat 5 x 20, 40, 40, 60 kg

Plank 4 x 15 seconds

squat main lift

4 x 5 @ 72,5 kg 20 second pause

15 @ 72,5 kg

Assistance giant set

BW goblet squat: 3 x 12

SG DL: 12 x 60, 70 kg 14 x 80 kg

AB wheel 3 x 5

Finisher WOD

EMOM 10 minutes alternating

KB swings 10 x 24 kg

Lunge/split squat 6 x bar each leg

50 minutes + 10 minutes warm up.

Warm up filming my squats, coming up later.

Main lift 4 sets of 5 with 20 seconds pause was ok. Took about minute break and finished with the amrap left me gassed.

BW goblet squats were fine, SG DL damn those were hard, tried to do sumo/squat stance just no.

Finisher left me on the floor, on paper it looks okay and doable but I don’t think I can walk tomorrow.

I’m already thinking about shifting to a nice little standard 531 template.

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Stick with it!

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I kept thinking this meant a 20 sec pause in the hole but then I remembered you were following a bit of Mark’s program.

You can keep tweaking the finishers. Some things just take the wind out of you more than you anticipate. Stick with it and adjust as you go.

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woke at 89,3 kg - 196,9 lbs
Weight the same…
@JMaier31 might start tracking, saw you had the same issue. I’ll be tweaking the finishers. Maybe going to add some hypertrophy intensifiers some days.

@mr.v3lv3t for now I will, I’m known for my stubbornness so at least one cycle and when that’s done, I’ll do another and another.

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Woke at 89,4 kg - 197,1 lbs
Please start to go down.


Todays training

Viking Power Builder protocol log

C1W1D3 Bench press 80%

Warmup: ergo rower, kneeling bottom up kb press, bpa, yoga flow, Mc Gill

Bench warm up giant set

BB row 10 x 20, 40, 60 kg, 8 x 72,5 kg

Bench 10 x 20, 40, 60 kg, 8 x 72,5 kg

Mcgill curl up 4 x 10
.

bench press main super set

BB row: 6 x 2 @ 82,5 kg

Bench press 6 x 2 @ 82,5 kg
.

Assistance giant set

Pull up 3 x 5 reps BW

Seated BB OHP 12 x 20, 30, 11 x 37,5 kg

Side plank 3 x 15 seconds each side
.

Finisher WOD

DB Seal row 5 x 14 kg

DB Incline bench press 5 x 14 kg

Squat 5 x 40 kg (working on hitting depth)

As many rounds as possible in 10 minutes 6 or 7 lost count.

.
55 minutes + 10 min warm up

Did a superset as main lift, I don’t think it will interfere with my program.

This is the doubles day, working on technique and power. Enough rest between sets.

I think my squats with 40 kg were good, did film my lift today, opload later.

The WOD finisher was not really a heart pumping one, pulse was up but I wasn’t floored.

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Nice work on the deadlift mate and good luck with your 2019 goals.

yesterday 88,8 kg - 195,8 lbs
today 87,5 kg - 192,9 lbs

Reeling in on calories the past few days + walking a ton at work yesterday.


@simo74 Thanks mate, yeah I’m really happy with my DL, really going to try to reach those 200 kg this year, but first 4 plates :slight_smile: then 190 then 195 you get the picture :slight_smile:

Today is the last day of the first week of my powerbuilding protocol, It’s a mix of really hard work the 60% and 90% days were I’m going for amrap sets. and the 70% and 80% days that are more dynamic and technique days, serving as almost recovery days.
But it’s still early days, lets see after the first cycle.

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Todays Training

Viking Power Builder protocol log

C1W1D4 Deadlift 90%

Warmup: Ropeskipping, BPA, ½Agile8, BW squat, Yoga flow, lazy lifter

DL warm up giant set

KB swing: 4 x 6 @ 24 kg

DL: 5 x 70, 100 kg, 3 x 120 kg, 2 x 140 kg

Plank 4 x 15 seconds

DL main

1 x 140 DOH

3 x 1 @ 152,5 kg (90%) mixed grip

9 x 135 kg rep PR (80%) Add belt + straps for back off sets.

13 x 120 kg rep PR (70%)

15 x 102,5 kg rep pr (60%)

Assistance giant set

Jump 3 x 3

Front squat 12 x 20, 30 kg 13 x 37,5 kg

EZ curl 3 x 6 @ 27,5 kg

Finisher WOD

EMOM Hang SG High pull

Weight 40 kg starting with 3 reps adding one each minute

Made it to minute 8 and 11 reps, minute 9 had to stop at about 10 reps.

Kind of fun WOD, learned from @T3hPwnisher who explained it with DL.

53 minutes + 10 minutes warm up.

I was absolutely trashed after deadlift, had nothing left.

Loaded front squat and did 3 sets, high rep front squat sucks big time.

Had to come up with something different for my WOD.

Deadlifts with 3 amrap sets after the singles no way. I’ll figure something out.

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:laughing: This doesn’t even look like a good idea on paper, Mort! You’re crazy!

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Hey Mort, three AMRAPS in a row seems pretty nuts! Maybe you could hit 80% and 70% for sets of 3 or 5 then do the AMRAP with 60%.

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Wow all of that work done in about an hour. Really efficient, I like it!

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