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

Training Training Logs
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Today’s training

Rise of the Viking 5/3/1
C1W1D1

Warmup: jump rope, BPA, dislocates, kneeling bottom up KB pres, Yoga stuff.

SGHP as part of warm up
8 x 40, 45, 50 kg
5 x 55 kg

OHP
32,5 kg x 5
37,5 kg x 5
42,2 kg x 8 (not a pr set, a set to appox. 8 RPE)

FSL BBS
10 set x 5 reps @ 32,5 kg EMOM

Bench paused about 3 – 5 sec. Paul Carter style speed work
50 kg x 8, 8, 8, 5, 5, 5, 3, 3, 3

SS DB row
32,5 kg x 8, 8, 8, 8, 9

EZ Curl 350 set about 70 sec pause
Overwarmup: Ramp to 37,5 x 3

27,5 kg x 20, 15, 11 = 46 reps keeping weight for next time

Standing Reverse flyes 350 set 70 sec pause
No overwarmup
8 kg x 21, 15, 11 = 47 reps keeping weight.

Somewhere in between SS
AB Wheel 4 x 12 reps.

First day of Rise Of the Viking.
Paced myself through, not much rest anywhere, 1 hour 10 minutes.

The BBS sets EMOM were great, shoulders could definitely feel it.

Paused bench were awesome, the first sets of 8 felt like a long time and form got a bit sloppy, The last 3 were BOOM spot on.

DB rows for volume and not as Krocs a nice shift in pace.

The 350 sets gets you a nice pump.

Well it was the first day of a “new” program, still 5/3/1 but shifting focus. Of course things feels great.

5 Likes
223

Haha talk to Jim, get a template renamed after this, it’d sell like donuts at fat camp.

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224

Please don’t tell Jim :slight_smile: He’ll go haywire and track me down.
Maybe my dick well fall of. I’ve altered some 5/3/1 stuff :slight_smile:

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The best part is that Jim doesn’t seem to mind too much when people use the 531 progression as part of their own program as long as it’s done intelligently. It’s really only when people mess with what he’s published he gets irked.

The posters in his forum on the other hand, they are probably already fetching their pitchforks and lighting their torches!

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Nice work! Let the rise of the Viking begin to Vallaha!

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Nah, it’ll stick around. I changed a bunch of Jim’s stuff and my guy’s still there.

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woke at 79,5 kg - 175,3 lbs
yesterday 2800 calories

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Today’s training

Rise of the Viking 5/3/1
C1W1D2

Warmup: Thorax ski trainer, yoga stuff, some jumps and stretches, BPA, Shoulder dislocates.

Powerclean part of warmup
3 @ 40, 50, 60 kg

Frontsquat – backsquat
5 – 5 @25, 35, 45 kg

Squat overwarmup (Training maximally from Beyond)
3 x 1 @ 90 kg (198 lbs)

Squat backoff
4 x 12 @ 60 kg (132 lbs)

Pull ups
5, 5, followed by rest pause w/20 sec pause 8 – 4 – 2

KB swing
3 x 15 @ 20 kg
SS
Hanging leg raise
3 x 11

Paced a bit again, not as much as yesterday. Felt good today, might add another back exercise.
Workout took 50 minutes.
Squats 90 kg flew up, very happy with these.
Really excited to see were I’ll be in a couple of months.

5 Likes
230

Woke at 79,2 kg - 174,6 lbs
yesterday 2800 cal

Training today:

Bike at work about 2 x 30 min.Recovery cardio.

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Woke at 78,8 kg - 173,7 lbs
Yesterday 2800 calories.
Looks like I have to up the cal even more

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Todays training

Rise of the Viking 5/3/1
C1W1D3

Warmup: Thorax skiing, yogastuff, stretches, shoulder dislocates.

SGHP part of warmup
8x 40, 45, 50 kg 5 x 55 kg.

Bench Press
Ramp to 1x85 kg
Worksets
70 kg: 7, 7, 7, 7, 8 last set RPE 9

BB row
4 x 10 @ 45 kg, lower back not to pleased with these.

Dip BW
1 x10 + 1 set rest pause 20 sek pause: 12 – 6 – 4

Bulgarian split squat (nasty little things my quads were burning)
4 x 10 @ 10 kg each hand.

BB curl 350 set 60 sec rest
25 kg: 21 – 15 – 10 : 46 reps

DB lat raise 350 set 60 sec pause
5 kg: 22 – 15 – 13 : 50 reps

Very pleased with today, a lot of work and reps.
I ramped bench to TM x 1 not sure if I should do this lets see how things go at the end of the next couple of weeks.
Paced it through again, just under an hour… not counting about 15 minutes warmup.

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Funny you say that about the Bulgarian Split Squats, I’ve been doing them for a little while and after squats they are nasty with such light weight

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Woke at 79,1 kg - 174,4 lbs
yesterday 2800 calories.
Kind of hard to eat that much throughout the day, I end up eating a lot from about 5 PM to 8 PM.
But I’m still learning this eat more thing. I could just go eat cake or pasta, but that won’t go to the good places on the body. :slight_smile:
Might take a little jog later today, probably not: Quads are toast after Bulg. Split Squats.

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Split squats are possibly the most unpleasant exercise I’ve come across. Also one of the most effective.

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Good dedication with the eating Mort! You liking the Viking program so far?

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So far so good. It’s more volume, more reps and not so much intensity.
The real test is DL day with Kroc’s simple DL program.
But I’ll wait til after the first cycle to judge anything.
Eating wise I’m anxious of getting fat…

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It doesn’t look like you are even close to fat haha. My brother and I always joke “as long as I don’t look fat with a shirt on, it’s fine.” But it’s kind of true. Most people in life see you with a shirt on anyway, and the folks who see you without one probably don’t care. But maybe that’s just something that I tell myself at night to justify eating 2000 calories worth of wheat thins and cheese :joy:

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I am certainly not fat, you can see that in the videos. But every bit of weight sits on my stomach.
Probably age related and genetics, I’ve never been good at putting on muscles.

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Well, the nice thing is that you have the biggest thing that matters: a positive attitude and the willingness to work hard to improve yourself. I would take that any day over top tier genetics.

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Thanks man, kind words :slight_smile:
I love to work hard, but sometimes I think I just do to much, and that might stop my progress a bit.