Ill pass it on to Greg. Now take the rests to 10 seconds.
Lmfao, donāt let him get soft mark. Quality
2 Likes
1 Like
I know this to be true @mortdk but once youāve done 20 seconds, 10 wonāt be too big a stretch.
3 Likes
Woke at 85,9 kg - 189,4 lbs
Todays training
Viking Power Builder protocol log
C1W4D1 OHP 90%
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Warmup: Ropeskip, kneeling kb press, bpa, yoga flow, McGill big 3
OHP warm up giant set
Pull up 5 x 5 BW
OHP 10 x 20, 8 x 30, 3 x 37, 1 x 42, 47,5 kg
Situps 5 x 10 each side
OHP main lift
1 x 52,5 kg, 55 kg, 52,5 kg
SS
Pull up 3 x 1 @ 10 kg
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Back off sets
11 x 47,5 kg PR
11 x 42,5 kg
11 x 35 kg
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Assistance giant set
BB row 10 x 20, 5 x 50, 60, 70, 80 kg
CGPB 10 x 20, 5 x 50, 60, 70, 77,5 kg
Side plank with lifting upper leg 5 x 3 each side
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Finisher WOD
Band straight arm pull down 5 x 10 each side
DB press 4 x 11, 8+3 @ 12 kg
Reverse Lunges 5 x 9 @ BW each side
Little to no rest between sets
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3 headed monster 12 x 2,5 kg db.
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1 hour + 10 minutes warm up.
Really good session today, 90% OHP is 54 kg so did 2 sets of 52 kg and on 55 kg. (just because).
The amrap 80% was really an all out grinder for the last repā¦ 70 and 60% suffered after this could only do 11 reps of each the last couple of reps were really grinding.
BTW Denmark became handball world champions yesterday, first time ever, we beat Norway big time 
10 Likes
Congrats on the handball championship.
1 Like
Woke at 85,6 kg - 188,7 lbs
Todays training
Viking Power Builder Protocol log
C1W4D2 Squat 70%
Warm up: BW squats, some agile 8, lazy lifter, McGills big 3 and some fluff.
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Squat warm up giant set
Jump 4 x 3
Squat 5 x 20, 40, 60, 72,5 kg
4 x 5 hanging leg raise
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squat main lift
7 x 3 @ 82,5 kg (70%) EDIT this is an EMOM set.
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Assistance giant set
KB swing 4 x 8 @ 24 kg
SG DL: 5 x 60, 90, 100, 110 kg
Plank 4 x 15 seconds
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Finisher
DB row 5 x 10 @ 14 kg each arm
DB incline bench press 5 x 10 @ 14 kg
Bulgarian split squat 5 x 10 @ BW each leg
Did them without any significant pause, but not rushing either.
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Took about 1 hour + 10 minutes warm up.
Squat feeling good. Focus on every rep. From here it went downhill.
SGDL was absolutely shit today, like there was no power today.
P/P/L 50 reps was very tough no power.
Happy when it was finished.
8 Likes
These look like signs of unrealized improvement. Hopefully youāll have some strong sessions soon.
2 Likes
Woke at 85,7 kg - 188,9 lbs
Weight seem to stay just shy of 86 kg.
Lets see if I can drop to around 84 by the end of february.
Did a bit of mobility work today, bike for work.
I am still somewhat drained of energy.
I havenāt planned deload on this program, but I might do it. Well lets see, Iāve been thinking about doing a deload day every week.
Making the EMOM 70% day a deload day, just do the EMOM set and no assistance or finisher.
@Frank_C Iām not sure about that, I wish thatās the answer. I think Iām doing a little to much.
1 Like
I seemed to feel weak during SGSS a week or two before I felt strong. Itās just the weird up and down of training.
I think an EMOM only day could be refreshing.
2 Likes
Woke at 85,9 kg - 189,4 lbs
Todays training
Viking Power Builder Protocol log
C1W4D3 Bench press 60%
Warmup: ergorower, BPA, kneeling bottom up KB press, yoga flow, + fluff
Bench warm up giant set
BB row 10 x 20, 40, 50 kg
Bench 10 x 20, 40, 50 kg
Sit up 3 x 10 each side
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bench press main
4 x 5 @ 62,5 kg (60%) 20 seconds pause
15 x 62,5 kg
BB row main
4 x 5 @ 62,5 kg (60%)
15 x 62,5 kg
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Assistance giant set
Pull up 4 x 6 reps BW
Seated BB OHP 5 x 25, 35, 40, 45 kg
Dynamic side plank 4 x 6 each side
Finisher
Lat pull down 5 x 10 @ 52,5 kg
Push up 5 x 10
Ab Wheel 5 x 6
Little to no rest, exept last round had to take 20 ā 30 seconds.
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45 minutes + 10 min warm up
Still a bit tired, not on the main lift, but assistance and finisher are a bit rough.
Going to change a little for the next cycle, have some ideas.
6 Likes
Good workout Mort, you must have been flying to get that done in 45mins.
1 Like
I move pretty quick and giant sets just moves very fast.
The finisher is quite low weight and just one exercise after the other.
The two main lifts bench and row is 90 seconds for the first four sets then 1 minute pause and the rest is done in maybe 30 - 40 seconds. Thatās just 3 minutes for 35 reps.
Really pump sessionā¦ HEY why not just do the same for the finisherā¦ made me think
3 Likes
Woke at 86,3 kg - 190,3 lbs
Was at a union meeting yesterday, had some great food after, so Iāll blame that.
Moving for a colleague and a longish walk otherwise resting today.
Woke at 85,6 kg - 188,7 lbs
Seems as if Iām stuck around 86 kg.
Todays training
Viking Power Builder protocol
C1W3D4 Deadlift 80%
Warmup: Rope skipping, armsvings, BPA, BW squats, lazy lifter, McGills big 3, yoga flow
DL warm up giant set
KB swing: 4 x 8 @ 24 kg
DL: 5 x 70, 100, 115 kg, 3 x 125 kg
Brace thing ala Alsruhe 4 x 2 @ 15 kg 10 seconds brace.
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DL main
8 x 2 @ 135 kg (80%) first two doh, the rest mixed
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Assistance giant set
Jump 5 x 3
Front squat 5 x 25, 35, 45, 52,5 kg, 7 x 57,5 kg
Hanging leg raise 5 x 5
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Finisher
Ring dips 5 x 5 @ BW
EZ curl 5 x 10 @ 20 kg
Plank 5 x 20 seconds
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51 minutes + 15 minutes warm up.
Last day of the first cycle, so far so good, I feel Iāve worked out everyday, and Iām a little bit tired.
I will make a few changes, one of them will be making one deloadāish day each week. Iāll take the emom day and only do 8 triples, no assistance or finisher.
Very happy with my front squat, which have improved very much.
I am just a little bit run down, but Iāll try to keep going, to if putting a single deloadāish day in every week will make any difference.
5 Likes
How much conditioning are you doing outside of your gymnworkouts ?? Maybe itās time to get the cross country skis on and knock out a few kms.
A day probably wonāt do much. Thatās why itās generally better to deload for a full week at regular intervals.
1 Like
Woke at 84,7 kg - 186,7 lbs
Hah just have to mention it in the log and the weight starts to go down.
I remember now, my weight seems to stall for a week and then makes a huge drop, goes back back up, settles again, before going down again. Weird.
OH the weight will go up over the next 24 hours, itās superbowl today, we are a small group of guys watching it together, eating heaps of meat and junk.
@simo74 I do quite a lot of conditioning. 1 hour badminton every sunday, Iāll ride my bike for work about 3 times a week (2 x 25 minutes) and on top I do walk an hour or more 2 - 4 times going.
@MarkKO Yeah I know I should deload for a week, but I would like to see if it is enough, to do it once a week. I believe that when Iām not moving as heavy ass numbers as you guys, I can recover more easily. BUT we shall see this is a trial and error thing. Iāll be testing after 3 or 4 cycles, that is if Iām not beaten up so much I have to deload.
3 Likes
Yes and no I think. You work as hard and that generates the fatigue.
1 Like
Iām in the same mindset here. But Iāve read several places that a 600 pound DL taxes the body and recovery so much more than a 300 pound DL. Even if the lifts are an RPE of 10 both.
But as I said itās going to be a bit of trial and error. Maybe Iāll come up with an awesome program