Weight seems to be dropping nicely,
Looks like you will beat me to 79kgs for sure.
Yesterday I had a superdrop and was 79,7 kg 
But that was after staying awake for something like 40 hours, today itās more like what I expected.
I think Iāll settle for a weight at about 79 - 80 kg for the rest of the yearā¦ then Iām hopefully a bit leaner and have added a bit of muscles. Thatās my new approach.
4 Likes
Woke at 79,9 kg - 176,1 lbs
BF: 10,9% according to scale.
Yesterdays calories: 2050: 159C, 168P, 61F
Yesterdayās training.
Viking Power Builder protocol
C3W4D3 Bench press 60%
Warmup: Ergorower, BPA, kneeling bottom up KB press.
Bench warm up giant set
BB row 5 x 20, 40, 50, 60 kg
Bench 5 x 20, 40, 50, 60 kg
Bicycle crunch 5 x 14 each side
.
Bench and Row Main lift
Bench press: 4 x 5 @ 65 kg 15 seconds pause
1 minute pause
12 x 65 kg
BB row: 4 x 5 @ 67 kg 4 x 5 @ 67,5 kg 15 seconds pause
1 minute pause
14 x 67 kg used some body English during the last reps.
Assistance giant set
Pull up BW: 5 x 5
Push press: 3 x 20, 45, 50, 55 kg, 2 x 60 kg One clean to start each set.
Side plank 5 x 15 seconds
.
Pec dec: 8 x 8 @ 45 kg 30 seconds pause Gironda style.
.
Finishing of with
Treadmill run: 1500 m about 8 min 30 sec
.
55 minutes + 10 min warm up.
Had an hour before work, so got to most of the programmed stuff.
Late night I ran after a young crook, did a full 100 - 150 m sprint. I stepped on something lost balance, took 2 steps and just made a forward roll, in full gear, did bruise my hand and my shoulder, nothing serious.
Enough though, to wait until tomorrow with deadlift.
Oh and it was a full sprint as fast as these old legs could take me, the 18 year old youngster had a 10m headstart, I didnāt catch him, but then again I kept the distance. He was headed to his hood, and I had to stop there anyway. Very pleased with the first part of the sprint.
9 Likes
You were lucky this time punkā¦
2 Likes
Man I wish I had your scale !!
3 Likes
Hey mort; you are doing well to carry on and keep your head up during tough times. Keep going and keep faith; things have a way of working themselves out.
4 Likes
Hey Mort, I just read that about your dad. Iām sorry that happened, and I hope he makes a swift recovery
Woke at 79,8 kg - 175,9 lbs
Didnāt really track yesterdays food.
Todays training
Viking Power Builder protocol
C3W4D4 Deadlift 80%
Warmup: Ropeskipping, BPA, lazy lifter, Yoga flow.
Quick complex bar x 8: DL, row, cleans, front squat, press, back squat
.
DL warm up giant set
KB swing: 4 x 5 @ 24 kg
DL: 5 x 70, 100, 120 kg, 3 x 130 kg
Serratus crunch 4 x 10 @ 10 kg plate
.
Deadlift main
DL: 6 x 2 @ 140 kg Belt + mix grip
.
Assistance superset
Front squat 6 x 20, 32, 42,5 kg, 10 x 52,5 kg Rep PR.
Hanging leg raise 4 x 8
.
40 minutes + 10 minutes warm up.
DL was heavy as fuark today. Ate pretty bad today, okay breakfast, then a heavy ass brownie cake for lunch.
Yesterday wasnāt very good either.
Hammies were pretty sore today, Iāll blame my 150 m sprint the other day.
Front squat on the other hand was good, I would only do sets of 6 today, but when I got to the last set, I kept going, did a 10 rep PR, nothing to brag about, but a PR on a less than stellar day. (And I had more, lost my grip/rack on the delts.
Decided against the finisher today.
This was the last workout of the Viking Power Builder Program
Thatās a full 12 week, 3 cycles of 4 weeks no deload.
Had a rough time right after the first cycle and then again here at the end of the the 4āth cycle.
Iāve had great fun with this, Itās been hard, itās been easyāish, and I hope Iāve learned something.
I think Iāve become stronger, at least on my lower body lift, upper Iām not so sure.
Iāve been eating on a deficit and lost 10 kg (22 lbs) during that time. So today Iām weighing less than I did a year ago. from 90+ kg down to 79,8 kg
Now Iāll do a one week ādeloadā like Mark laid out, then itās on week of PRāing. By that time Iāll decide if Iāll take the full 5 week peak. Iām not sure about it. But we shall see.
.
Thanks for the well wishes for my dad. (Is that the right term).
He is better, but canāt really understand whatās going on.
12 Likes
Congratulations on building and completing the program. Itās been cool watching you make your way through it. Makes me think about doing my own programming some time. And thatās an impressive weight loss during it all, as well.
1 Like
Remember that the goal for next week is to make those singles move fast. Itāll give you a ton of confidence for fatigued max week.
2 Likes
Good work with the long program, Mort!
And your hamstrings are definitely sore from the sprint.
I read some research a couple years ago that compared some different movements of cadets with and without 20 lbs of gear. They actually wore a diving belt. The short version is that the weighted test resulted in covering like 5 less feet in the first 3-5 steps. That means we couldnāt even catch ourselves once we gear up - let alone a youngster in regular clothes.
2 Likes
Iāll try and make them move maybe as fast and strong as possible.
When I got to 120 - 130 kg I thought WTF have I treaked something or what, then I remembered the sprint.
Makes sense, the researchā¦
And the little dude had all the adrenalin of a fleeing animal going. Iām still a bit annoyed that I let him get away. (But I could have been in all sorts of trouble, had I continued).
2 Likes
Iām sorry to hear about your dad, Mort. Hang in there, my friend.
1 Like
woke at 79,8 kg - 175,9 lbs
calories yesterday about 2000 with about 180P
I did the Navy body fat test todayā¦ And iām at 20% BF according to that. 11% with the scale.
So Iām not as slim as I thought.
Todays training
Running
1K 5 min 22 seconds. Heavy legs not feeling very good.
So decided against running for any PRās today
Did 3 x 400 m instead, really pleased with that.
1min 43 sec
1min 40 sec and
1 min 40 sec
Felt fine during the first parts of these, a little hard at the end 100 - 200 meters on each.
Eating today has been really shitty, but itās almost the first time in 3 month so itās okay.
5 Likes
Hope dad recovers well. At 86, heās lucky to make it through a shattered hip.
Way to keep focus too. Life is hard!
1 Like
Woke at 79,5 kg - 175,3 lbs
Didnāt track yesterday, had some shakes to keep protein up.
Todays Training
Viking Power Builder protocol
C4W1D1 OHP Peak week
.
Warmup: Ropeskipping, kneeling bottom up kb press, bpa, yoga flow
OHP warm up giant set
Pull up BW 4 x 5
OHP 5 x 20, 27,5 kg, 3 x 35, 42,5 kg
Mcgill curl up 4 x 8 each side
.
OHP main lift
OHP: 3 singles, 47, 50, 50 kg
OHP pause at forehead
3 x 3 @ 35 kg
Assistance, sorry Mark
Lateral raise: 8 x 8 @ 5 kg 30 sec pauses.
.
35 minutes + 10 minutes warm up.
Singles were strong and easy.
3x3 was easy
Had do to a little extra so tried out the 8x8 Gironda style lat raise.
Nice little pump to the shoulders.
This is the easiest workout Iāve done this year
6 Likes
You didnāt, but I donāt think lateral raises will do much to throw things off.
Sounds like you kicked this peak off well.
1 Like
Mort throws around 60kg DBs and fractures humerus and clavicle and dislocates every ligament of the shoulder joint
2 Likes
Thatās quite a humorous segueā¦
Isnāt this the first half of the clavicle lengthening surgery 
3 Likes