T Nation

The Danish Viking: Coach Thibs SGSS. Road to 2-3-4 Plates


#1764

I know all about the muscle fiber types and how they work for performance. I’m a firm believer that people find the things at which they excel. It can’t be forced. It’s very simple. We try things (usually as kids) and we enjoy the things at which we’re good. Winning is fun. We do those things more and more. If you’re lucky then you might end up being elite at something. But you can’t force it through hard work and determination. I don’t think you could take a top level sprinter and make him a top level 5k, half marathon, or marathon runner. It’s just not going to happen.


#1765

Woke at 88,8 kg - 195,8 lbs Tied PR.
Christmas month is a lot of extra food, candy and cookies. Oh well I’ll end up very fat by the start of the new year :slight_smile:


Todays training

The Danish Viking: SGSS by coach Thib

W12D3 5-4-3-2-1 reps upper body realization phase

Warmup: Ergorower 1 minute, armswings, BPA, kneeling bottom up KB pres, stretches, yoga flow

.

Bench press

  • 5 @ 82,5 kg

  • 4 @ 85 kg

  • 3 @ 90 kg

  • 2 @ 92,5 kg

  • 1 @ 95 kg

Supersetted with

BB row

  • 5 @ 75 kg

  • 4 @ 77,5 kg

  • 3 @ 80 kg

  • 2 @ 82,5 kg

  • 1 @ 85 kg

OHP

  • 5 @ 45 kg

  • 4 @ 47,5 kg

  • 3 @ 50 kg

  • 2 @ 52,5 kg

  • 1 @ 55 kg

Pull up

  • 5 @ BW

  • 4 @ 3,5 kg

  • 3 @ 7,5 kg

  • 2 @ 8,5 kg

  • 1 @ 10 kg

.

31 minutes, 10 minutes warmup + ramping weights to the first set of bench and row

A bit heavier than Mondays session, but rests were cut down to 1 minute.

1 and 2 reps are still feeling strong. Rpe 9 I think.


#1766

So close to 90kg time to push hard.


#1767

woke at 88,1 kg - 194,2 lbs
Weight been all over the place this week.


#1768

woke at 87,8 kg - 193,6 lbs
Gonna start eating if I’m gonna reach 200 lbs


#1769

The Danish Viking: SGSS by coach Thib

W12D4 5-4-3-2-1 reps lower body realization phase

Warmup: ropeskipping 1 minute, BPA, BW squats, stretches, lazy lifter, yoga flow

.

Squat All beltless

  • 5 @ 95 kg

  • 4 @ 100 kg

  • 3 @ 105 kg

  • 2 @ 107,5 kg

  • 1 @ 112,5 kg

Deadlift

  • 5 @ 130 kg doh

  • 4 @ 137,5 kg straps

  • 3 @ 145 kg straps

  • 2 @ 150 kg mix grip

  • 1 @ 155 kg belt + mix grip

front squat

  • 5 @ 60 kg

  • 4 @ 65 kg

  • 3 @ 70 kg

  • 2 @ 75 kg

  • 1 @ 80 kg + belt

RDL

  • 5 @ 90 kg

  • 4 @ 95 kg

  • 3 @ 100 kg

  • 2 @ 105 kg

  • 1 @ 110 kg

.

Done in 44 minutes about 10 minutes warmup + ramp to working weight of squats

So kept rest to about 1 minute between sets. A bit longer between last warm up set and the first working set.

Again 5-4-3 reps felt the “hardest” except DL

Squat were good, moved good felt good.

DL, All were slowish, but all moved okay, the 2 and 1 rep felt heavy today. I think my bracing were off.

Front squats lower back were fatigued so belt for the last set, BIG difference.

RDL still the easiest.

Upping weights next week. Last rep is going to be just under my 1 RM for all exercises.

Shooting for a small PR on the week leading up to Christmas.


#1770

You can still get some PB Mort, extra calories for Xmas and higher % on the bar is a recipe for a win.


#1771

Woke at 88,2 kg - 194,4 lbs


@I_Luc that’s the plan mate.
A small pr leading up to Xmas and then hopefully a bigger pr on the first week of january.
And for BW there’s a big PR waiting :slight_smile:


#1772

Good luck @mortdk you’ve definitely put in the work


#1773

Get some ammonia and hype in you and smash


#1774

Woke at 88,7 kg - 195,6 lbs
Closing in, can I pass 89 kg by the end of the week, then I’m ready for the homestretch :slight_smile:


#1775

Nice work fat boy


#1776

Todays training

The Danish Viking: SGSS by coach Thib

W13D1 5-4-3-2-1 reps upper body realization phase

Warmup: armswings, BPA, kneeling bottom up KB pres, stretches and some other fluff

.

Bench press

  • 5 @ 82,5 kg

  • 4 @ 87,5 kg

  • 3 @ 92,5 kg

  • 2 @ 95 kg

  • 1 @ 97,5 kg

Supersetted with

BB row

  • 5 @ 77,5 kg

  • 4 @ 80 kg

  • 3 @ 82,5 kg

  • 2 @ 85 kg

  • 1 @ 87,5 kg

OHP

  • 5 @ 47,5 kg

  • 4 @ 50 kg

  • 3 @ 52,5 kg

  • 2 @ 55 kg

  • 1 @ 57,5 kg

Pull up

  • 5 @ 1,5

  • 4 @ 5 kg

  • 3 @ 8,5 kg

  • 2 @ 10 kg

  • 1 @ 12,5 kg

.

42 minutes, 5 minutes warmup + ramping weights to the first set of bench and row

Everything went as I supposed, maybe a tad easier. Win.

Bench only the first two sets felt a bit hard, the rest were good. Rep PR on 95 and 97,5 kg, if I count the last two and a half year back. With a little in reserve too.

OHP was heavy all the way.

BB row rep PR on all lifts and a 1RM PR.

Pull up was the best in a long time, big win.

To bring myself back to earth I did some lacrosse ball release on the glutes and foamrolled my quads.

Damn that hurt a lot, hopefully it’ll pay off tomorrow.

Btw 1½ hour damn hard badminton yesterday, I love it. Brings out the competitive me and I feel athletic jumping around the court. (Probably not as graceful as I think it is).


#1777

Strong start to the realization phase, awesome!!! I smell some new 1RMs in the near future :wink:


#1778

Woke at 88,6 kg - 195,3 lbs
After foamrolling and lacrosse work I think my tight psoas/hipflexor/hip is better, I’ll know for sure after todays lower body workout.


#1779

Todays training

The Danish Viking: SGSS by coach Thib

W13D2 5-4-3-2-1 reps lower body realization phase

Warmup: ropeskipping 1 minute, BPA, BW squats, stretches, lazy lifter, ½ agile 8, band fire hydrants and some other stuff

.

Squat

  • 5 @ 97,5 kg

  • 4 @ 102,5 kg

  • 3 @ 107,5 kg

  • 2 @ 112,5 kg + belt

  • 1 @ 117,5 kg + belt

Deadlift

  • 5 @ 135 kg 4 x doh 1 x hook

  • 4 @ 142,5 kg straps

  • 3 @ 150 kg straps

  • 2 @ 155 kg belt x mix grip

  • 1 @ 160 kg belt + mix grip

front squat

  • 5 @ 62,5 kg

  • 4 @ 67,5 kg

  • 3 @ 72,5 kg

  • 2 @ 77,5 kg

  • 1 @ 82,5 kg + belt

RDL

  • 5 @ 95 kg

  • 4 @ 100 kg

  • 3 @ 105 kg

  • 2 @ 110 kg

  • 1 @ 115 kg

.

Done in 1 hour 5 minutes + about 10 minutes warmup + ramp to working weight of squats

Rest was about 2 minutes between sets, because the progression to next workout is limited time and 1 minute rest with these weights isn’t enougt J (a little cheating)

Squat were good, moved good felt good, some rep pr’s as well 2,5 kg shy of 1rm.

DL, moved good albeit a bit slow, a couple af rep pr’s as well here again 2,5 kg shy of 1rm

Front squats those were heavy today and not very pretty all rep pr’s and a 1rm at the end.

RDL easy peasy all rep pr’s and a 1rm here as well

Life is good.


#1780

Nice work @mortdk sounds like you have timed this peak well and have some PR’s on the way. Quality


#1781

Don’t blame me ---- blame coach Thib. I just followed his program and I can vouch for it, there’s been good days and bad days, but I’ve done all the sets and reps of this program.
I’ve eaten well and build a big belly not so many muscles, but I’ve got stronger.


#1782

What do you do for it? What you desrcibed is my issue as well


#1783

I finally looked up DeFranco’s Limber 11. I think you’d benefit from that too. I need to start doing it daily.

@duketheslaya, it might help you too. I’ve learned that the place at which you feel pain/tightness may not actually be the problem. The Limber 11 would at least ensure that you’re taking care of all the muscles in the hip. It might reveal a different problem or maybe it’ll fix your issue.

Any estimates on your new 1RMs for squat and deadlift? I think you’ve got the 2 plate bench in the bag so that’s one victory.