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

You suggested this to me and then I completely forgot about it when I was writing my program out, lol. When I have some free time later this week, I might rewrite what I’ve got a little bit.

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Woke at 86,5 kg - 190,7 lbs
at least 3100 calories
Ending October with a gain of about 1,5 - 2 kg
Things are going according to plans hoping to see somewhere between 88 and 88,5 kg in a month.
Rest day

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Just passed @Alpha 's youtube channel and a new shiny object fell in my eyes,
New program 4 horsemen it’s called. 30 minute video.
When the new year arrives THIS might be my new program.
Don’t look as brutal as darkhorse, but is kind of similar and again completely different.

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The name alone has me sold, ha

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He has some really awesome programming ideas doesn’t he? That one looks like a lot of fun in all the wrong ways haha.

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Haha damn I just watched that video and now I’m thinking about that program too :joy: Brian’s programs are always so good

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He really has a thing for horses, doesn’t he?

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woke at 86 kg - 189,6 lbs
3000 calories yesterday.
Didn’t expect that.

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Just like the Spanish Inquisition

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@MarkKO on fire today

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That’s the Inquisition

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Todays training

The Danish Viking: SGSS by coach Thib

W8D3 5 x 5 reps upper body Accumulation phase

Warmup: Ropeskipping 1 minute, BPA, kneeling bottom up KB press, stretches, yoga stuff

Bench press

  • 5 x 5 @ 82,5 kg.

supper setted with

BB row

  • 5 x 5 @ 70 kg

OHP

  • 5 x 5 @ 42,5 kg

Pull up

  • 5 x 5 @ 3,5 kg

.

Assistance superset

  • EZ bar curl 30 kg 12, 12, 16

  • standing ab crunch w band 3 x 12

.

  • Bend over reverse flys 3 x 18 @ 8 kg

50 minutes + warmup about 10 minutes.

Everything (except pull up) went good.

Bench mis loaded should have been 80 kg found out after 3 sets, just kept it (did 6 reps on the last set).

Rows are a bit to the heavy side.

OHP all good. (7 reps last set)

The last day of 5 reps upper body.

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This is where you progress, well done.

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woke at 86,3 kg - 190,3 lbs
3300 calories yesterday.
I’m going to try to up my calories to 3300 - 3500 this month.

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Time to make November the month of deserts

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Yeah trying to catch up to you again :slight_smile:

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Shit when did this happen!! You’re about 2 kg away from me lol. After winter when you eat all the sweets and sleep a lot you’re gonna be swole as a mother fucker

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woke at 86,2 kg - 190 lbs
3300 calories yesterday

More like as a fat ass :slight_smile:

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Mate you and me keep going up and down on alternate days. One day you are fatter than me and the next day it’s my turn. Lol :joy:

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Yeah it’s very odd, I have kind of stalled around here. I’m trying to up my eating game a bit, but it’s truly hard to eat that much… yeah cake and stuff but I’m trying to avoid that.