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


I think back to last year early and remember how I felt after a lift session. I was barely feeling anything so I would (stupidly) add set after set on areas I wanted to grow, throwing 10rep set after 10 rep set on them. I always recovered and was ready for my next workout.

Now that the weights are heavier…(far from heavy), I have workouts that I do half or a third of the reps or sets and I’m crushed for two or three days.

Here is my bro science talk from my experience.

When I was weak, my muscle tissue was able to handle the demands of the weights with only minimal tissue damage. I think it’s reasonable to assume all human beings have some sort of general muscle threshold for muscle damage. Think a shoestring. All break under load but the general level is similar for most shoestring brands.

When intensity goes up and more muscle is recruited due to improved mind to muscle connections…more muscle fibers recruited it’s like adding shoe strings to the bundle. But the weights are reaching levels where no matter how many bundles are recruited there is still damage to non conditioned muscle fibers. (Too long, too short, not stretchy enough, too rigid). So the body destroys them and reconnects the damage.


Was up all night for Super Bowl had a lot to eat, didn’t weigh in when I woke up :slight_smile:

Todays training

Viking Power Builder protocol

C2W1D1 OHP 70% Deload’ish

Warmup: kneeling bottom up kb press, bpa, McGill big 3 + fluff

OHP warm up giant set

Pull up 4 x 5 BW

OHP 10 x 20, 25, 30, 35 kg

Situps 4 x 12 each side

OHP main lift

8 x 3 @ 43,5 kg EMOM


21 minutes + 10 minutes warm up.

No assistance, no finisher.

Quick and feeling great about it.

Gonna be fun to see if it helps in 4 week time.


Haha, same! I avoided the scale this morning.

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Bit late but when I was watching JTS’ video on finding your maximum recoverable volume and individual differences and factors between people that result in a range.

Some to consider were age, height, weight, experience, drugs, diet, sleep, outside of training stress


woke at 85,7 kg -188,9 lbs
Feeling good today took the bike at work.
Should have squatted today, but work got in the way, gonna do it tomorrow.

@guineapig yeah I saw it. I should be within the reps and sets.


Woke at 85,5 kg - 188,5 lbs
Not to bad, but was hoping it was a bit lower, well it’ll come.

Todays training

Viking Power Builder protocol

C2W1D2 Squat 60%

Warm up: Ergorower, BW squats, some agile 8, lazy lifter, McGills big 3 and some fluff.

Squat warm up giant set

Jump 4 x 3

Squat 10 x 20, 40, 5 x 60, 67,5 kg

Plank 4 x 15 seconds

squat main lift

4 x 5 @ 75 kg (60%) 20 seconds pause

16 x 75 kg

Assistance giant set

KB swing 4 x 5 @ 24 kg

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

Hanging leg raise 4 x 5


Bulgarian split squat 5 x 10 @ BW each leg

No push pull today only single leg.

45 minutes + 10 minutes warm up.

Squat was good, reps 12 – 15 were struggling, the last one was, well ugly.

Shifted to power cleans as assistance, ohh do I suck at those.

P/P/L 50 reps was well only single leg.


Are you enjoying this new program, so far? That’s a lot of volume in a very short amount of time.


Yeah I think it’s quite fun.
If I can stay with it for two or three months more, I’ll test my maxes and then we’ll see if it’s a wase of time or I’ve become a monster :slight_smile:
I learned the giant sets by Brian Alsruhe and I really enjoy it.
I took his approach from 4horsemen with different % for eachs lift each week.
Jim taught me push-pull-single leg/core
The number of reps is calculated using prilepins chart.


Woke at 85,3 kg - 188,1 lbs
Going down ever so slowly, good.

Todays training

Viking Power Builder protocol

C2W1D3 Bench press 80%

Warmup: Ropeskipping, BPA, kneeling bottom up KB press, McGill big three + fluff

Bench warm up giant set

BB row 10 x 20, 55 kg, 5 x 65, 75 kg

Bench 10 x 20, 53,5 kg, 5 x 63, 73,5 kg

Sit up 4 x 10 each side

BB row SS bench press main

BB row 6 x 2 @ 85 kg (80%)

Bench press 6 x 2 @ 83,5 kg (80%)

Assistance giant set

Pull up BW: 7, 6, 6, 6

Z Press:8 x 20, 25, 30 kg 10 x 35 kg

Standing band side crunch 4 x 10 each side


Push up 5 x 11

DB row 5 x 11 @ 15 kg each side

One leg rope skip 15 each leg

Little to no rest. Good one.

1 hour + 10 min warm up

Good workout, I’m doing BB row as a main lift as well as bench press.

Paused all bench pressing, felt good.

Z press in for this rotation as assistance lift. Shooting for 6 – 8 reps as top set.

Finisher did one leg ropeskipping, that was a nice single leg exercise. The first 15 is easy’ish shifting while skipping then the last 15 is a struggle. Starting on alternating leg.


I like this lift, but never seem to include it in my training consistently (no real reason). Interested to hear your thoughts on it after this rotation and if it will be a lift you keep or replace with another movement.


My favorite! [quote=“mortdk, post:2072, topic:237871”]
One leg rope skip 15 each leg

This is definitely under rated. I should do more rope skipping. I bought a jump rope during my CrossFit experiment and I’ve only used it once.


@littlesleeper I think I’ll keep it, I did it during Darkhorse and it’s really a good lift. AND Brian says it’s as good as or even better than strict press.

@JMaier31 I do just a little ropeskipping everytime I’m training at home. I like it but I cant do it for several minutes. One legged is a bit of a struggle, but I’ll be better.
Oh I suck at power cleans, I should probably call them muscle reverse curl cleans :slight_smile:


Woke at 84,9 kg - 187,2 lbs


Woke at 84,7 kg - 186,7 lbs

Viking Power Builder protocol

C2W1D4 Deadlift 90%

Warmup: armsvings, BPA, BW squats, lazy lifter, yoga flow + fluff

DL warm up giant set

KB swing: 5 x 5 @ 24 kg

DL: 5 x 70, 100, 3 x 120 kg, 2 x 130, 1 x 142,5 kg last set hook grip.

Plank 5 x 15 seconds.

Deadlift main

DL 3 x 1 @ 155 kg (90%) all mix grip, first set no belt rest belted


9 x 137,5 kg Rep pr

9 x 122,5 kg

9 x 105 kg

Assistance giant set

Standig long Jump 4 x 3 (or maybe I should call them short jump)

Front squat 8 x 20, 30, 40, 45 kg

Hanging leg raise 4 x 5


Ring dip: BW x 6, 5, 5, 5, 5

EZ curl 5 x 10 @ 20 kg

Ab wheel 5 x 6

Little to no rest, took 15 seconds before the last round.

1 hour + 15 minutes warm up.

Hard AF, this day leaves me floored. Absolutely thrashed.

I love it, 4 weeks until this days turns up againg

Decided to do the assistance up to a top set of 8, rpe about 8 or maybe even 7.

And no leg work for the finisher, there’s badminton tomorrow.

Deadlift moved okay I’ll never be an explosive lifter, I think the speed of my top sets were as fast as my warmup set with 100 kg.

155 kg x 1 no belt

155 kg x 1 belt

137,5 kg x 9


Explosive at our age looks different than at 20 or 30 :joy:

We are explosive. Don’t ever say we aren’t


Deadlifts looked good Mort! The beltless one looks like the weight stayed out in front of you a little long (hips started to come up and shoulders dropped forward over the bar a bit - at least it looked that way from this angle). I was able to fight this off from happening by really focusing on pulling back on the bar and less thinking about just pulling it up. I know there are tons of cues for it, like wedging yourself between the floor and the bar, or thinking of it like a teeter totter, and leaning back to pry the wight up, etc. Just food for thought, otherwise the lifts looked smooth overall!


Deadlift definitely looking solid, man! I don’t envy you tall guys when it comes to deadlifting, though…


Looks like what you’re doing is working.


Those amrap down sets on deadlift sound nasty mate. Well done


Heavy shit never looks explosive though,
Everything moved nice and smooth in the vids
Keep up the good work mortdk :+1: