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

I totally get the thing around gaining weight in the wrong places and think your plan to add calories slowly is sound. How much protein are you getting each day? Have you considered or tried a high protein high fat, low carbs approach ?

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@duketheslaya Hey Young Duke, would love to eat clean and good foods. And who says wine and cake is not good food. Nah Itā€™s summertime and lifes comes in the way :slight_smile:
Thanks Mate btw :slight_smile:
@simo74 When tracking I eat about 175 grams of protein give or take 25 grams.
Thatā€™s my aim, I donā€™t really track fat/carbs. I might try it later this year.

Todays training

The Danish Vikings Darkhorse
W2D4: DL variation 5RM

Warmup: jump rope, yoga stuff, stretches

Dynamic warmup: 9 rounds EMOM

  • powerclean 2 x 3 @ 40 2x3@45,1x3@50, 2x3@45, 2x3@40 kg
  • bear crawl 20 seconds

sweeping DL lats activation

  • 10@40 kg, 10@60 kg, 5@70 kg

Main Giant set

  • KB sving 8 x 5 @ 24 kg
  • Paused DL 5 x 95 (D O), 105(D O), 115(4DO1H), 125(S), 135 kg (B+M)
    Volume 107,5 kg x 10(B+S), 10(M), 6+3+1(M) rest pause
  • plank x 15 seconds
  • Elliptical Cross trainer 8 x 30 seconds

DE Squat emom

*10 x 3 65 kg

Assistance giant set No not today.

Done in 1 hour 10 minutes.
After DL I knew there were no way I could do any assistance today.
These lowerbody days drains me a lot.
Not much else to say, hard AF.

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TouchƩ :wink:

Happy Cake Day Mort! Hereā€™s to another successful year :beer:

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This is me. I am pretty good at getting enough protein but donā€™t track the rest.

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Woke at 82,1 kg - 181 lbs
Nothing more to see here.
Rest day.

Rest day is always good, think of it as a refeed or growth day :+1:

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Woke at 81,7 kg - 180,1 lbs

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Todays training

The Danish Vikings Darkhorse
W3D1: OHP variation 1RM

Warmup: Airdyne for about a minute, stretches

Dynamic warmup: emom

  • SGHP 8 x 30, 40, 50, 50, 50, 50 kg
  • BPA 6 x 12
    the last 4 minutes was
  • clap push up 4 x 3
  • BPA 4 x 12

Main Giant set:

  • pull up 6 x 6 + 4 x 4
  • Pause eye OHP 5x30, 3x35 40, 1x 45, 50, 55, Fx57,5 kg knew it wasnā€™t gonna happen.
    Volume
  • 45 kg x 6, 5, 5.
  • Russian twist 10 x 20
  • Zercher hold 10 x 10-15 seconds @ 60 kg (first time trying Zercher)

Speed bench emom

  • 10 x 3 @ 65 kg.

Assistance Giant set:

  • Z press 3 x 5 @ 20 kg (Bar)
  • WG lat pull down 3 x 10 @ 65 kg
  • Dip 3 x 5 @ BW

Done in 1 hour
Average workout, again was pushed for time. Skipped some warm up and the complex stuff.
Did 55 kg x 1 OHP with the pause at eye it went up pretty easy, tried 57,5 kg and I just didnā€™t really try. Took the bar and thought nah, not today. Bit angry with myself for that one, but 55 Iā€™ll take it.
Tried some new stuff today Zercher holds. Really hard on the upper back + Z press will do them for the next 3 weeks on variation OHP day.

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Nice job man. That zpress is a huge core builder.

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I think youā€™re right, I just donā€™t know if itā€™s going to be heavy enough, itā€™s supposed to build my OHP.
Next bench day I will ramp to a heavyish 3 repper on assistance.

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Todays training

The Danish Vikings Darkhorse

W3D2 Squat variation 3RM

Warmup: Airdyne, yoga stuff, stretches.

Dynamic warmup: 5 rounds of:

  • Front squat Bar, 30, 40, 50, 40 kg
  • BPA x 12,
  • backraise x 6
  • Concept 2 rower 30 seconds

Complex:

  • bar 2 x 6: DL, row, Hang clean, fr Squat, press, squat, GM, push press

Main giant set:

  • box jump 8 x 3
  • 1 Ā¼ squat 5 x 65, 3 x 72.5, 80, 87.5, 95(B) kg
    Volume
  • 75 kg x 10(B), 8, 8
  • hanging leg raise 7, 7, 6 x 6
  • BB 30 kg 8 x 15 seconds hold and brace overhead

Speed DL EMOM

  • 10 x 3 @ 100 kg

Assistance Giant set Yes once more

  • Bulgarian split squat 3 x 10 BW
  • Back raise 3 x 8
  • Airdyne 3 x 30 seconds

Done in 1 hour 10 minutes.
Not much to say, had a bit energy left so did a small amount of assistance.

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You still all about the darkhorse or is it grinding you to a pulp

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Hey Hog
Iā€™m all about the Darkhorseā€¦ But itā€™s really tough to get trough.
Usually Iā€™m looking forward to my workoutsā€¦ Now Iā€™m kind of scared going in to the gym.

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You, Hog, Lava, and everyone else whoā€™s been running that shit is doing a good job. It looks tough. You know yourself best. If you feel run down, better to take a small break and come back fighting than to get burned out. Regardless, I always like looking at your log because of your good attitude. Hang in there!

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Few if you running this program and I am finding the abbreviations hard to breakdown.
I am assuming from the above you did triples up to a max of 95kg. But what does the (B) mean ??

I second this notion. Lately Iā€™ve been taking 2-3 days off at a time because of work and gym hours being wack, but itā€™s been a blessing in disguise. Taking that extra time can be incredibly refreshing mentally and physically, and you really donā€™t realize how much you needed the time off until after youā€™ve had it. Iā€™d say two-thirds of my best workouts come after a 2-3 day break from the gym; I used to feel guilty for not touching weights for that long, but now I kinda look forward to it.

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Yup up to a RM of 3 for the day, some days itā€™s 5 others 1.
The (B) means Belt.
On deadlift days I a (B) Belt (D) double overhand, (M) Mixed grip and (S) for straps.

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