An all-time classic. I need to watch it again in honor of Luke Perry’s passing.
@IronOne, @OTHSteve
I think there is a major difference in training for strength vs BB.
For strength I believe technique is crucial, you have to dial in the form so that you express most strength using all muscles available.
For BB I think it’s more important to feel one specific muscle work.
If you want to train quad I think it’s more important that you can feel that it’s the quad you’re working. For strength it’s about perfecting combined muscles working together at the exact same pattern as every time you train.
You want to move the weight very explosive and fast for strength and for BB you want to move the weight “slower” with more TUT on the muscles.
But for both of course form and technique must be good.
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Todays training
Viking Power Builder protocol
C3W3D4 Deadlift 60%
Warmup: Ropeskipping, BPA, lazy lifter, McGill Big 3 + fluff.
Quick complex bar x 8: DL, row, cleans, front squat, press, back squat
Sweeping DL: 10 x 20, 40 kg, 5 x 60 kg.
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DL warm up giant set
KB swing: 4 x 6 @ 24 kg
DL: 5 x 70, 80, 90, 100 kg
Plank 4 x 15 seconds
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Deadlift main
DL: 4 x 5 @ 107,5 kg all Doh 15 second pause between sets
1 minute rest (+10 – 15 seconds)
DL 20 x 107,5 kg belt + straps
Assistance
Standing Long jump 4 x 2
Front squat 5 x 20, 32, 42, 52,5 kg
Hanging leg raise 4 x 5
Finisher
Ring dip: BW: 3 x 5
Neutral grip chin up: 3 x 5
Ab wheel kneeling 3 x 5
No rest after first set, 30 seconds second, wasted called it a day.
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40 minutes + 10 minutes warm up.
Was drained going in today, tired and sore from tuesdays squat.
It was okay when I started DL’ing, strong and fast warm ups.
The 20 repper was one of the toughest things I’ve ever done, first 12 was TNG. Rep 16 – 18 form was breaking down, I kept repeating go for 20. Took 5 seconds big air 1 rep, another 5 – 10 seconds last rep, and my whole body was screaming stop you fool.
Took me several minutes to recover.
Less than 6 minutes to complete 40 reps of DL I’m quite pleased with that.
I’ve been doing front squats with sets of 8 reps, dialed it back to 5 reps. Wise decision.
Finisher aimed for 5 rounds after the third I called it.
One week to go, 4 more workouts. Gonna try to dig even deeper the last week to really build up fatigue.
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another good session put into the books. Keep it going Mort
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I totally agree with you here. Front squats are a great assistance for deadlifts, but high reps fatigues your back and you lose form. I’ve done 3 rep sets and 5 rep sets, and I’m pretty happy with those rep ranges. Have you ever tried Zercher squats? That’s another good one.
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I have tried them a couple of times, but never as a main staple. Maybe I should.
Front squats I backed down to only 5 reps, because I was wasted after DL.
I’m still torn between doing a BB program after this or a 531 variation of BBB.
20 rep deadlifts, that’s a new kind of evil!
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Fair enough. I wasn’t even thinking of mmc at all
I’d rather do that than 20 rep squats.
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RIP lower back
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Great work on those Widowmaker deadlifts!
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I did a workout a few months back and did a superset with 20 rep dead’s and 20 rep squats. Probably on my top 5 worst workouts of all times.
The worst ever was back in high school running track. Coach had us run 400’s. We had to make them in 70 seconds. We did 15 of them. Each one we missed on time we had to do 100 push-ups while the other athletes rested. Needless to say once you missed one you missed them all. More than a few of us puked.
I’ll take either one over 20 rep clean and press !!
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Woke at 81,4 kg - 179,5 lbs
Calories yesterday: 2400: 227C, 168P, 92F
Well weekends are my nemesis, I’m eating badly. Not too many calories, but breakdown isn’t that good.
@I_Luc I can grind them out, better than squats. So I’m in there with @Frank_C, but damn the take everything out of me. And lower back was tired yesterday evening and is still @guineapig.
@jackolee supersetting 20 reps squat and DL. Nope or yes in a way, after 10 minutes I might have been able to pull out 20 rep BW squat, but not sure.
Why are coaches so stupid. If you missed the target, he should have given them a bit of extra time, or he should have called it for them. Well it’s fun to look back at, but it didn’t make anyone a better runner.
@simo74 I think I could do that better, because I suck so badly at clean that it would be 2 reps with the empty bar 
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Deadlifts already beat the shit out of me. High reps also. High reps deadlifts seem like not really bang for you buck recovery wise in the context of it affecting the rest of your training including more deadlifting
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Yeah DL is really taxing. I do one week hard work on DL and one week more recovery’ish. Only DL’ing once a week.
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How about the workouts in the days after the big deadlift sesh? Do they suffer?
Not as much as after a big squat day, I’ve started to have the biggest doms after my big squat days. I’ve never had that before. So I kind of like it, because I think that the doms are telling me it works :-).
Todays training
Running
1 km in 5 minute dead.
Pushed it harder than I actually would, passing the 400m in 1 m 55 seconds if I really had pushed it I think I could have managed to get under 4:50.
600 m recovery running with some up tempo in between.
400 m 1:36 beating my year PR by 5 sec.
And after the DL session yesterday, yeah happy. Running is much better than I would have thought.
Gonna keep it to two sessions a week. One for about 1000 - 1500 m slow tempo, And the second doing an 1k or an 1Mm followed by a 400m, later this year I’ll throw in some 200m’s and possibly 800’s as well, just to have some times to beat.
This shouldn’t take away anything from my BB, as long as I’m holding the total distance under 3km.
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Yeah, I’m not going to be able to touch your running times, you lanky S.O.B. !!
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