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

Training Logs
522

Today’s training

Rise of the Viking 5/3/1
C3W3D1

Warmup: Jump rope, stretches, yoga stuff, kneeling bottom up KB press.

SGHP
8 x 42,5 – 47,5 – 52,5 – 57,5 kg

OHP
5 x 42,5 kg fast and strong
3 x 47,5 kg easy
1 x 52,5 kg 116 lbs still easy
7 x 52,5 kg REP PR by 2 reps – and ERM PR strong all the way 9,5 RPE

Overload
Push pres 3 x 1 @ 60 kg hold for 10 seconds in top position.

Back off
7 x 47,5 kg
8 x 42,5 kg

Bench paused
6 x 2 @ 72,5 kg
SS
DB one arm row
4 x 10 @ 35 kg
12 x 35 kg

Ring dip BW
10
12, 6, 3 Rest pause very hard. NO pr here.

EZ Curl
Ramp to 47,5 kg x 1
350 set
32,5 kg 24, 15, 10 = total 49 reps 2 more than last week.

AB wheel
3 x 15 @ BW

1 hour 15 minutes.
OHP was good and strong all the way, I’m stronger than ever on OHP really happy.
Tried one standing AB wheel roll out, not going to happen. Will work on those.

Bench form videos coming up later.

9 Likes
523

Nice OHP PR’s!!!
Nice attempt at ab wheel- these sound super hard, gonna hunt one of those torture machines down!

2 Likes
524

Thanks LL
Ab wheel is a good ab exercise, doing it standing is guite challenging :slight_smile:

525

And formwork videos 2 sets of my 2 x 80 % bench work.

set 4 2x72,5 kg

set 5 2x72,5 kg

6 Likes
526

Awesome reps mort! Those look amazing.

1 Like
527

Nice OH press PR looks like you are chasing me down, time for me to get into gear. Lol

1 Like
528

congrats mate :+1:

1 Like
529

@losthog thanks Hog.
@simo74 I’m still a bit behind you, but maybe just maybe you’ll stall and I’ll catch up
@painter27 Thanks Painter.

2 Likes
530

Woke at 81,7 kg - 180,1 lbs

Today’s training

Rise of the Viking 5/3/1
C3W3D2

Warmup: 30 minute easy bike ride, agile 8, some stretches, lazy lifter.

Frontsquat – backsquat
5 – 5 @25, 35, 45, 55 kg 55 kg front squat is heavy but I feel form is ok.

Squat
5 x 75 kg
3 x 85 kg
1 x 95 kg - 209 lbs
11 x 95 kg belt on PR, squats is feeling more stable.

Overload Squat walkout
3x1 @ 115 kg – 254 lbs 10 seconds No belt

Squat Back off no belt

8 x 85 kg These backoffs were much better than the last two squat days.
10 x 75 kg

SS pull ups between squat
6 x 6 reps
4 x 5 reps

SGDL
6 x 2 @ 85 kg

Hanging leg raise
3 x 10
SS
Goodmornings
3 x 10 @ 35 kg.

Workout took 1 hour.
I do make my PR’s but I do not feel great in any way.
The SGDL is feeling really good, focus on bracing and keeping upper back tight.

3 Likes
531

And the video of topset squat

11 x 95 kg

3 Likes
532

Work on sitting back more, and really push your knees out. They kept coming in and forward.

4 Likes
533

These are impossible. I don’t blame you at all lol

1 Like
534

I’ll try to Mark. Promise.
But I just feel extremely out of balance when trying to sit back more.
Any tricks to learn how to sit back?
The knee thing I noticed. I’m doing some band around my knees from time to time. Must do it even more.

1 Like
535

We shall work on them, until we can do them :slight_smile:

1 Like
536

Trust.

You need to push your butt back without arching your lower back. Pushing your knees out helps.

2 Likes
537

Woke at 81,4 kg - 179,5 lbs
Yesterday 2700 calories.

2 Likes
538

Today’s training

Rise of the Viking 5/3/1
C3W3D3

Warmup: Jump rope, stretch, yoga stuff, kneeling bottom up KB press, band work

SGHP
5x40, 5x50, 5x55, 3x60, 2x65, 1x70 kg

Bench Press SS with a lot of BPA.
5 x 70 kg good form but heavy
3 x 77,5 kg same a bit heavy
1 x 85 kg – 187 lbs
8 x 85 kg PR

Overload unrack for 10 sec
3 x 1 @ 105 kg

Back off
10 x 77,5 kg
10 x 70 kg

OHP SS with Band face pulls
6 x 2 @ 42,5 kg

Circuit 3 round of

Push up 12
Bulgarian Split squat 10 kg x 12 Left leg
T-bar row 30 kg x 10
Bulgarian Split Squat 10 kg x 12 right leg
DB curl 8 kg x 12

Done in 1 hour 5 minutes.
Bench PR by 2 reps and there might even have been one more…
Drenched in sweat after the little circuit.
Have been on a 2 day course with hotel and lots of food, might be a pr tomorrow morning.

10 Likes
539

Nice work man, that’s a lot of pressing in one session. How’s the triceps ?

540

I almost never get sore or having doms from training.
Shoulders a bit beat up I think, not much.
Yeah on paper it looks like a lot, but when doing it, it feels nice and easy going.

1 Like
541

Fuck you (just kidding).

I actually like a moderate amount of soreness. I’m not sure why, but it feels good to be a bit sore the next day.

It doesn’t feel good to not be able to walk down steps, or to drink a glass of water.

1 Like