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

Training Logs
783

Todays training

The Danish Vikings Darkhorse

W2D3: Bench variation Deloadish
.

Warmup: jumprope, stretches, BPA, yoga stuff

Dynamic warmup:
Metcon 10 minutes 5 rounds: 4 x burpees, 8 x kneeling buttom up KB press ea, farmers walk stairs, 10 BPA

Complex: BB x 8, DL, row, hang clean, front squat, strict press, back squat, GM, push press
.

Main Giant set:

BB row: 10 x 40, 10 x 45, 4 x 10 @ 50 kg

1 ¼ bench

5 x 40
5 x 60
3 x 70
1 x 80
1 x 85
1 x 90 kg moved pretty well might even have had a bit more.

** no Volume** Deloadish

standing band oblique crunch: 6 x 10 each side.

farmers walk stairs: 6 x 35 second 20 kg each hand

OHP EMOM
6 x 3 @ 35 kg

Assistance Giant set:

One arm db row: 3 x 10 @ 25 kg
DB incline bench: 3 x 10 @ 25 kg
AB wheel: 3 x 10
EZ bar curl: 3 x 10 @ 32,5 kg

Done in 50 minutes.

Ready to tackle the Darkhorse starting monday.

Variations first 3 weeks are:

OHP paused at forehead height
1 ¼ squat these are gonna suck big time for the higher reps
1 ¼ bench same these sucks at higher reps
Paused just above floor, gonna keep my eye on the counting. Last time the count from 1 – 3 took less than a second :slight_smile:

A bit anxious going into unfamiliar territory, but having done it for 1½ week leaves me ready.

London for the next 4 days, a whole lot of walking. 1 pint of guiness (maybe 2) and lots of fun with the missus.

10 Likes
784

Enjoy London and guiness!!!

785

Woke at 80,7 kg

Didn’t track anything in London, great city. Expensive. And very nice.
We we’re so lucky that it was Queen Elisabeth official birthday. That is always the second saturday in june, we found out. It is “trooping the Colour” day. 10 regiments or so is being inspected by Her Majesty and then there’s the parade down the Mall to the Horse guard and back again.
We were in the front row The british really knows how to celebrate.
And we saw everything else, got a lot of pints, some fish and chips, indian cuisine, Full english breakfast.
Great long weekend :slight_smile:

10 Likes
786

Todays training

The Danish Vikings Darkhorse
W1D1: OHP variation 3RM

Warmup: Airdyne for about a minute, was in a hurry today

Dynamic warmup:
5 rounds:

SGHP 8 x 30, 40, 50, 50, 50 kg
BPA x 10
Explosive push up x 3
Airdyne x 30second

Main Giant set:

pull up 5x5+3x5/ /Russian twist 8 x 12/Med ball slam 8 x 5
Pause eye OHP

5x30
3x35
3x42,5
3x47,5
3x50 kg a the last two reps was very hard the first part to the eye was good, the rest grindy

Volume
40 kg x 10, 8, 5,1,1,1 the last was a rest pause set

Speed bench emom
10 x 3 @ 55 kg.

Assistance Giant set: Nothing had to leave. Could have done it.

Done in 45 minutes.
Rushed everything not much to tell.
One of these days, I had to get it done.

9 Likes
787

So today we just started our third week. I’ll say that I’m wondering if I’m pushing accessory lifts enough. I’ll make sure to push them this week a little harder.

788

Well maybe, but in my book, it’s about getting stronger on the main lifts, so pushing the variation lifts as hard as I can.
Not going balls out on assistance and the other lifts on the giant set lifts.

3 Likes
789

Woke at 81 kg
wtf only had about 2200 calories yesterday ??
Well it’s under 500 grams more but still. Not worried just curious.

790

woke at 80,6 kg - 177,7 lbs
Didn’t eat enough yesterday again…
Should have squatted yesterday but was just tired AF. Did a bit of warmup, and left.
Do I get to squat today?? who knows, maybe.

791

If you want them PRs you have to work !!

1 Like
792

Old Queen Lizzie’s birthday is great, we get a public holiday still.

2 Likes
793

Todays training

No squatting, still tired and not really feeling ready to lift.

But 1 hour of yoga was about it.

Tomorrow though … Maybe

2 Likes
794

You ok man?

1 Like
795

Yes not like you to miss sessions. Just tired from break in London?

1 Like
796

Yoga is good but I share the others’ concern. Hope you’re feeling fresh soon.

1 Like
797

woke at 80,9 kg - 178,4 lbs

@losthog, @simo74, @Frank_C Thanks guys, yeah I’m all right.

No worries, just a bit tiredness and the fact that work interfered with my other plans.
It’s 7 in the morning woke up about 30 minutes ago, will be under the weights within the next 30 - 40 minutes. It’ll be “fun” to workout while the body is still asleep :slight_smile:

6 Likes
798

Sometimes it’s good to have a little break from the iron too.

1 Like
799

Todays training

The Danish Vikings Darkhorse

W1D2 Squat variation

Warmup:
Jump rope a bit of stretches, BW squats, body still asleep.

Dynamic warmup:

4 rounds of:
BPAx12, Front squat x5 (Bar, 30, 40, 50 kg) Farmers walk stairs 20 kg each hand, burpees x5.

Complex: bar x 8: DL, row, Hang clean, fr Squat, press, squat, GM, push press

Main giant set:
Box jump 8x3/ /Hang leg raise 8x6, 25 kg bumper floor to overhead press 8x6

1 ¼ squat
5x60
3x70
1x80
1x90 belt on
1x100 kg – 220 lbs Body is awake now… screaming WTF.

Volume

80 kg x 6(had to do at least one more than 5), 5, 5. Belt on the first set.

Speed DL EMOM

10 x 3 @ 85 kg

Assistance Giant set no way laying floored my body is full awake now.

Done in 50 minutes.

Lower body: one day I’ll do assistance, but for now this leaves me wasted.
Inner thighs almost cramping on the last sets of box jumps. Lungs sucking air.

BUT the top set of squats Hell yeah, going down controlled coming up holding for a second descending again and just coming out of the hole with no issues. Rock solid, or as rock solid my body can be and have ever been. This is great.
Probably had another 5 kg in me.

14 Likes
800

Totally agree.

1 Like
801

Awesome training session mort. Good work

802

Love the dedication! How are you finding the darkhorse program so far?

1 Like