Woke at 79,3 - 174,8
yesterday 2500 calories.
A little low on calories having milk and cassein before bed, thought it would make it up to 2600+ miscalculated somewhere 
Another long post ahead, Iām having a week off.
Next four cycles: Rise of the Viking 5/3/1
Have been looking and made some slight modifications.
Good low TM - a bit more volume and pacing a bit throughout.
Day 1
SGHP 3 sets warm up activation
OHP 5ās pro
OHP FSL 6x5 EMOM?
Bench press 5x5 paused 60% TM
SS
DB row 5 sets 8 ā 10+
EZ curl 350 set
rear delt raise 350 set
AB wheel SS somewhere in the mix.
Day 2
Power clean ā Clean? Warm up activation
Front/back squat warm ups Working on technique 3 sets.
Squat training maximally work up to TM 90 kg 3 x 1
4 sets 8 - 10 reps 65% - 70% - 75%
SS
pull ups 2 x 5 + 1 rest pause
KB swing 3-4 sets
SS
Hanging leg raise
day 3
SGHP 3 set warm up activation
Bench 5x5 topset SS Band pull apart
Dip 1 x 10 + 1 set rest pause
Barbell row 4 x 10
SS
Bulgarian split Squat 4 x 10
BB curl 2-3 sets of 20
SS
Lat raise 1 warm up + 350 set
day 4
Powerclean to Push press warm up activation
Deadlift Matt Kroc Simple DL plan suits to a 5/3/1 schedule nicely.
5x5 5ās week 5x3 3ās week 5x1 1ās week See chart below
Squat 5 x 5 60-65-70 kg
DB incl bench 4 x 8 ā 10
Chins/various grip 10 x 3 weighted SS with Squat and Bench
Matt Kroc says deload with no DL after every 3 weeks.
Plan: deload DL and doing ramp to 3 reps TM for the other 3 + AMRAP 70%
Iāll evaluate on the fly. Especially bench and squat.
DL progression all weights kg.
5 week 3 week 1 week
112 5x5 120 5x3 127 5x1
120 5x5 127 5x3 135 5x1
127 3x5 135 3x3 142 3x1
135 3x5 142 3x3 150 3x1
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Iāll give it a whirl some time this week, thanks man!
Is your name a play on the word mortdecai?
Nope Itās short for my full name Morten wich is danish and DK for Denmark.
When Iām in english speaking Mort seems much more easyā¦
And Iām a fan of Beetle Bailey written by Mort Walker.
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woke at 79,4 - 175 lbs
yesterdays cals 2700
Remember not to do anything stupid today.
Squat deload and a bit off assistance.
Still a bit tight after mondays circle.
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In! Thanks to @duketheslaya for showing me the way.
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Todays training
5/3/1 7th week deload
Warm-ups agile 8, lazy lifter, jump rope, yoga stuff.
Cleans for activation.
40x3
45x3
50x3
55x2
60x2
Front squat + back squat
25 x 5+5
35 x 5+5
45 x 5+5
Back squat
work sets all sets without belt, and squat shoes exept the last couples, still trying to figure if I must buy them.
60x5
67x4
75x3
82x1
90x1 Squat shoes
90x1 flat shoes
60x8 flat shoes
DB rows
2 x 10 x 25 kg
Lat raise 350 set ala Paul carter
2,5 kg 25-20-20 only 60 sec rest, nice little pump.
KB swings
16 kg x 20,20
SS
Hanging leg raise
2 x 11
Felt good today, still felling Mondays circle. Thanks @danteism
Brisk 3 km walk, sunny day, smiling.
So close looking at the videos I think Iām getting a bit lower with the sqyat shoes. So considering buying them.
@MarkKO, @khangles, @guineapig, @Frank_C, and anyone else popping by with any knowledge on these matters. Do you see any big differences. Apart from the matter that I think my poverty squat has improved a bit.
Looking forward to start Rise of the Viking 531 next week.
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It looks like you get pitched forward without the shoes. Perhaps ankle mobility is the culprit.
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could be, I donāt really think, but you never know.
I feel I get way under parallel and then I watch the vids
Will buy them shoes I think. Nice with new stuff.
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Squat shoes probably arenāt a bad idea. Still work on pushing your knees out hard though, thatāll help a lot too.
I was pretty damn sore for three days afterwards, especially in the lats
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I think how you feel with the squat shoes is more important than how it looks to other people.
If you have access to the shoes for a few weeks before buying then squat exclusively in them for a bit until you can get a feel for what itād be like when youāve adapted to them.
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Heeled shoes only truly make a difference when it comes to the extreme positions in weightlifting.
For powerlifting purposes most people should be able to achieve the positions required without squat shoes mayb less comfortably I dunno. You could produce a similar looking squat in flat or heeled but if you are more comfortable and stable in heels than thatās what you should go with. If it doesnāt do much for you then stay with flats (You can still spend money if you want to on sexy flat lifting shoes)
Dunno how youāve been using your trial squat shoes but by your vids it seems like youāve been using both. Probably shot yourself in the foot a bit if thatās what has been going on because it wouldāve been a good opportunity to go through the adapting to heels period and get a good idea of how heels treat you. Most people just hope and buy and end up better for it after a honey moon period.
I do know quite a few people who have both flats and heels and wear different shoes for squatting comp style and variations such as high bar tho it seems a bit much IMO.
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@MarkKO, @Frank_C, @khangles, @guineapig thanks for the replys.
I have been using only the heeled shoes. I switched for the last set yesterday, to see or feel if there were a difference.
I am honestly not sure there were any. On vid i seems I get a bit lower, and well new gear is always nice.
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Good Morning, having a couple of days off and wakening at 6 AM then again at 7. Then get out of bed, because I canāt F---- sleep any longer. I think itās my age, goddammit.
Well woke at 78,8 kg - 173,7 lbs
yesterday 2600 calories.
Seems like Iām going to increase even further.
Weekend is approaching and going a bit over here.
From monday itās 2700 - 2800 calories for a couple of weeks.
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Canāt wait for the rise of the viking phase of your workout.
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Todays training
Running
1200 m warmup
followed by
3x400 m : 1 min 38 sec, 1 min 33 sek, 1 min 35 sek
cool down
600 m
Had a bit of heavy legs today, but it worked out nicely. The first 400 was kind of stiff legged, had to wake them up. The second was great and the third, getting tired at the end had to tell myself to keep the pace.
Overall Iām pleased. Will keep 3x400 until all 3 are cruising, then Iāll add in one more.
Took the bar on the back with 40 kg did it for 3 sets of 5.
Trying to sit back a bit more for vertical shins VERY pleased with these.
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Woke at 78,9 kg - 173,9 lbs
Yesterday 2800 calories.
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