Woke at 83,8 kg - 184,7 lbs
Gonna put my calories for today on tomorrows log.
Viking Power Builder protocol
C2W3D4 Deadlift 60%
Warmup: ropeskips, BPA, lazy lifter, McGill big 3, yoga flow + fluff
Quick complex bar x 6: DL, row, cleans, front squat, press, back squat
DL warm up giant set
KB swing: 4 x 5 @ 24 kg
DL: 5 x 60, 70, 85, 95 kg
Ab wheel 4 x 7
DL 4 x 5 @ 105 kg (60%) 15 seconds pause all DOH
1 minute rest belt and straps on
18 x 105 kg
Assistance No giant set today
Front squat 8 x 20, 30, 40, 50 kg
Ring dip: BW x 6, 6, 6, 5, 5
Pull up BW 5 x 3
Plank 5 x 15ish seconds.
Took 15 second pause before the last round.
40 minutes + 10 minutes warm up.
DL 15 second pause on the first 4 sets was okay.
I could have pulled 20 reps, but damn the last 2 I did the bracing was gone and I suppose my lower back was beginning to be compromised, so ended it. Pretty happy though.
Front squats were good as well.
I’ve decided to lower the intensity on my DL day, so no second giant set.
But I’ve kept the finisher. Not as brutal as the others, working on my dips which I really suck at.