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The Danish Viking: Back to 531 BBB'ish: Road to 2-3-4 Plates


Todays training.


1 mile: 8 minutes 35 sec (first time, so this is the time to beat).
some light jog
400 m 1 minute 44 sec (3 sec off best 400)

All up 2500 m.

Went past the 1km mark at around 5:25 a bit (5 sec) slower than last week.
Good way to end the week.


God damn …


Your mile time is quite a bit better than mine, but I think I can get sub- 9:00 if I do it fresh. I did a 1:48 400 a couple weeks ago, so I’m not too far behind you on the short distance. Gives me something to shoot for, but I doubt I’ll be very competitive with you, with my stubby legs…

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:59 second 400 yo!

Love track running. If you stick with it, you’ll progress quickly.


You just try and catch me if you can.
I used to run pretty good.
My proudest was a sub 37 minutes 10K at the end of a triathlon for one of my best 10K’s. It’s been years since I did that.
I’m hoping I can run a sub 8 minute mile by the end of the year, and hopefully a 4 min 30 or 15 sec for 1K. 1 min 15 - 20 sec for a 400 m.
I don’t think I’ll run a 5K or longer before I get my 200 kg DL.


I’ll do my best! Since my main goal is weight loss right now, I’m going to do at least 1 5K run this spring. I was never a fast runner, but I’ve done 5K’s, 10K’s, mud runs, as well as 1 sprint triathalon when I was in college. That 37 minute 10K is awesome, I’ve barely ever hit a 6 minute mile pace for 1 mile, much less 6 miles straight! I’m sure I can get a sub-9 mile time in the next few months, but sub-8 would take a lot of work. I plan on shifting back to a strength bias after June 1st, so that may not be in the cards…

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So ur sayin I’m about 20 then…

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If you’re 20, I’m not even going to measure mine :joy::joy::joy:

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I don’t even know if anyone really knows what their body fat percentage is. I think of it like levels and just try not to be fat af

Shredded as fuark
Looking Good
Bit fluffy
Fat af


Slightly disagree. I used to be obsessed with BF% - have a scale, a handheld, calipers, and a Skulpt. Not that any of those are accurate, lol.

I was pretty sure I was about 14%, had slight visual of abs, and calipers had me at 17% per my coach.

I think at 12%, definitely abs. But I also think it depends on age - I’m an older cat, like you and @mortdk, so skin is thinner.

Not sure of my point, other than I think it’s pretty individual.

EDIT: I was vascular AF at 14%


Hi mort - Looks like a lot of useful information this log - I’ll have to find some spare time to go through as much of it as I can.


Hi GsG welcome to the Viking log.
Hope you’ll find something useful :slight_smile: I’ll bet there are one or two gems hidden in here… if you can find them.
It’s long and there’s a lot of stuff to go through.
In the start of the first post, I’ve tried to put numbers to where I started programs and where I ended them.
I started my own powerbuilder at the start of this year.
I’ll try to do a 3 or 4 week peak at the end of the first 3 cycles.

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Woke at 81,3 kg - 179,2 lbs
yesterdays calories: 2450: 256C, 180P, 75F
A bit high on calories yesterday, but I think I needed it.
I felt fine today, and a new low for 2019 :slight_smile: win win.

Viking Power Builder protocol

C3W3D1 OHP 80%

Warmup: Ergorower, kneeling bottom up kb press, bpa, yoga flow

OHP warm up giant set

Pull up BW 4 x 5

OHP 10 x 20, 30 kg, 5 x 40, 45 kg

Bicycle crunch 4 x 12 each side

Pull up SS OHP main lift

Pull up: 6 x 2 @ 7,5 kg


OHP: 6 x 2 @ 50 kg

Assistance super set No giant today

BB row underhand grip 8 x 20, 45, 55, 65, 75 kg

CGPB 8 x 20, 45, 55, 65 kg 5 x 75 kg 11 x 60 kg

Finisher Giant set

DB press 2 x 13, 3 x 12 @ 12 kg last set rest pause 10 + 2

Lat pull down neutral close grip 2 x 12, 3 x 10 @ 60 kg

Took 20 seconds between the first rounds and a little longer before the last.
Tried a new rep/set scheme today Vince Gironda 8x8

Lateral raise 8 x 8 @ 4 kg DB’s 30 seconds rest between sets.

Great pump could have done a bit more weight.

55 minutes + 10 minutes warm up.

OHP was damn good today so was pull ups.

CGBP was fine but the last set was tough.

A bit tired today, not wasted, had a long day with 3 hours overtime.


Hey you are getting ahead of me skinny. Slow down. :joy:


Yeah I’ve noticed, and I got to 90 kg as well. So almost 9 kg from january first.
You just eat your veggies and not pizza and junk.


Woke at 81,3 kg - 179,2 lbs
calories yesterday: 2100: 172C, 73P, 74F

Rested today, had a very long day at work yet again.


Hi mort. Isn’t 73g protein a bit low at your size?


Typo :blush: 173g


I worked that out almost as soon as I posted it!


Woke at 80,9 kg - 178,4
Calories yesterday: 1840: 148C, 135P, 74F

Viking Power Builder protocol

C3W3D2 Squat 90%

Warm up: Ergorower, BW squats, BPA, lazy lifter, McGill big 3.

Squat warm up giant set

Jump 6 x 3

Squat 5 x 20, 40, 60, 80, 3 x 90, 1 x 100 kg

Hanging leg raise 6 x 7

squat main lift

3 x 1 @ 112,5 kg (90%) Belt on

Back off

10 x 100 kg rep PR (1ERM pr)

10 x 87,5 kg

12 x 75 kg

Assistance giant set

Power clean: 5 x 20, 40, 45, 50, 55 kg, 60 kg

Pull up 3 x 5

Plank 3 x 20 seconds

45 minutes + 10 minutes warm up.

A bit rushed today, did it during workhours, had to call it a day early, But I got the main work and my supplemental, so I’m good.

Top sets of squat wasn’t feeling that good. The first 5 – 6 reps on the 100 kg back off set was pretty good, the last ones where not pretty and the last one was ugggly. Almost lost it.

Powercleans are still not pretty.