I worked that out almost as soon as I posted it!
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Woke at 80,9 kg - 178,4
Calories yesterday: 1840: 148C, 135P, 74F
Viking Power Builder protocol
C3W3D2 Squat 90%
Warm up: Ergorower, BW squats, BPA, lazy lifter, McGill big 3.
Squat warm up giant set
Jump 6 x 3
Squat 5 x 20, 40, 60, 80, 3 x 90, 1 x 100 kg
Hanging leg raise 6 x 7
.
squat main lift
3 x 1 @ 112,5 kg (90%) Belt on
Back off
10 x 100 kg rep PR (1ERM pr)
10 x 87,5 kg
12 x 75 kg
.
Assistance giant set
Power clean: 5 x 20, 40, 45, 50, 55 kg, 60 kg
Pull up 3 x 5
Plank 3 x 20 seconds
.
45 minutes + 10 minutes warm up.
A bit rushed today, did it during workhours, had to call it a day early, But I got the main work and my supplemental, so Iām good.
Top sets of squat wasnāt feeling that good. The first 5 ā 6 reps on the 100 kg back off set was pretty good, the last ones where not pretty and the last one was ugggly. Almost lost it.
Powercleans are still not pretty.
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Congrats on the squats rep PR, even if ugly!
For cleans, Iāve found mine get ugly after three reps. Maybe smaller sets will help you keep form a bit better?
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100kg x 10 is great. Looks like you are killing it with your new program and the weight is dropping nicely too.
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Yeah it looks like it works, Iām quite happy with it. Didnāt expect that I would be stronger and losing weight at the same time.
One more week then Iām starting Markās peak.
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You wonāt be pushing the weight loss during peak will you? Because thatās a very, very significant variable which would very likely completely throw off the peaking process. At the very least donāt restrict calories.
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Hi Mark, no I wonāt 
In my mind I wrote that I would go with maintenance during peak period.
So Iām hoping to be at about 80 kg next week, then Iāll try to stay between 80 and 81 during peak.
You rock @mortdk
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Thanks Mark, are you getting ready for the weekend, started packing the bag and outlining the numbers.
Iāve been prepping the popcorn and will be waiting for the results to tick in.
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My bag list is ready - made that at the start of peak. Iāll pack Saturday. Most of it is already in the bag anyway. Numbers already set out, that was by the end of week two. Iāve got everything on a laminated meet card
Iāve also tried my suit on, and it still fits.
TBH Iām starting to get excited. Iām also pretty keen to see how you go. I think youāll be pleasantly surprised on test day.
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@MarkKO you are awesome. A laminated card is just quality. I had to do a speech at a mates wedding last year and I printed and laminate it before hand !!!
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Thanks Mark, yeah if you werenāt about to be excited something was wrong. I hope youāll be as pleasantly surprised as I hopefully will.
This will be the first time Iām trying out a real peak thing.
Iām very excited about trying it out for real.
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I did one last meet and I think I will for each one from now on @simo74 Got the idea from Eric Maroscher in one of his Elite FTS articles. He talked about it in the context of handling multiple lifters in one meet, but I figured it wouldnāt hurt to have for myself.
It sits on the dining table from week three onwards so it always reminds me of what I need to remember. I also regularly tell myself the range for my third attempts for each lift to reinforce that those are the weights I will move.
@mortdk it never ceases to amaze me how the last week goes. Monday the last thing I want to do or think about is lifting weights; Tuesday Iām just grateful I donāt have to lift weights for a few days; Wednesday I start to feel neutral; and by Thursday the excitement starts building.
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Woke at 80,8 kg - 178,1 lbs
Calories yesterday: 2250C: 170C, 180P, 76F
Todays training
Viking Power Builder protocol
C3W3D3 Bench press 70%
Warmup: Ergorower, BPA, kneeling bottom up KB press, yoga flow.
Bench warm up giant set
BB row 10 x 20, 40, 50 kg, 5 x 60, 70 kg
Bench 10 x 20, 40, 50 kg, 5 x 60, 70 kg
Bicycle crunch 5 x 12 each side
.
Bench and Row Main lift
Bench press 8 x 3 @ 75 kg EMOM
BB row: 8 x 3 @ 75 kg
.
Assistance giant set
Pull up BW: 5 x 5
Push press: 3 x 20, 42,5, 47,5, 52,5, 57,5 kg One clean to start.
Serratus crunch 5 x 10 @ 10 kg plate
.
Finisher
Push up 5 x 15 (last two sets were rest pause 10+5, 12+3)
Rope triceps push down: 5 x 10 @ 30 kg
EZ bar curl 5 x 10 @ 20 kg
Little to no rest, except before the last took 30 seconds.
.
Are you finished?
Pec dec: 8 x 8 @ 50 kg 30 seconds pause Gironda style.
Nope
Treadmill run: 1500 m about 8 min 30 sec
Now Iām finished
1 hour 10 minutes + 10 min warm up.
Strong EMOMs today, both bench and row.
The last week or so, Iāve tried to do some BB style finishers. Iām Looking forward to try something new.
Damn good day today.
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You are a full 1kg lighter than me now. Good work.
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Woke at 80,8 kg - 178,1 lbs
Calories yesterday: 2150: 184C, 178P, 74F
@simo74 Thanks mate.
Starting to feel and look as if Iāve lost about 9 kg - 20 lbs since new years day.
The fat bulge on my stomach is getting smaller. I am still a skinny bastard donāt get me wrong, I still look as if I am a runner or a bike racer.
Iāve been looking over @MarkKO peak, itās 5 weeks and itās just to long and Iām to far away from my goal.
So Iāll do a semi 3 week peak. (Sorry Mark, by the end of the year Iāll plan and run your peak).
First week work up to 2 singles at around 95% of my old 1RM on four days monday - friday.
Followed by a harder variation 3 x 3 @ 60% No giant sets, no supersets. just the lifts. A little pull up and BB row on upper body days. Ending the last two days with some light high rep work to get the blood flow.
Second week monday squat and OHP - thursday DL and Bench 5 triples at 50% done either as straight sets or supersets, this is going to be hard because thatās that no more.
third week/test week: monday, wednesday, friday and sunday.
Maybe monday squat and OHP - friday DL and Bench.
Still a full week to decide what to do.
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Nothing to be sorry about mate.
Iām confused though, how is it too long and youāre too far away from your goal?
When Iām closing in on 200 kg DL, at which I hope Iām at by the end of the year. That will be my only real focus, and by then Iām ready to program something ending in a 5 week peak.
Now I just want to workout and shift to a more BB focus thing.
BUT a lot could happen between now and next week. Iām in a constant debate with myself about what to do.
@simo74 not you too, damnit Iāll look closer at the 5 week peak.
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Iām just not sure what your are trying to achieve. You are in a deficit so not sure why you are thinking about peaking. You then say you want to do some BB. And then you also say you want 200kg DL by year end. Iām not criticising in anyway just trying to work our what the current goal is and why that needs a 3 or 5 week peak !!
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