I usually write it Segway but I’m pretty sure I’m giving somebody free advertising instead
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Woke at 79,9 kg - 176,1 lbs
calories yesterday: 2300: 214C, 186P, 76F
Rest day.
Nothing to see here, move on.
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Nothing to see but you’re still lighter than me. How are you feeling about the weight loss progress?
Woke at 80,1 kg - 176,6 lbs
yesterdays calories 2000: 163C, 157P, 72F
I hope I can get a squat day in later today.
I’m feeling pretty good about the weight loss, I do however think I’m not as lean as I was a year ago at the same weight.
My goal is to get to 78 kg or thereabout and then eat a bit more loose and stay within 78 - 80 kg throughout the year.
I’m still debating what program to do after my 1RM tests next week.
.
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The Gironda style lat raise - is that the one where you raise both arms at the same time but one goes up like a normal lat raise while the other comes across your body? If so, I do like those - you just reminded me! They’ll be back in when I change the assistance exercises!
Todays training
Viking Power Builder protocol
C4W1D2 Squat Peak week.
Warm up: Ergo rower, BW squats, BPA, lazy lifter.
.
Squat warm up giant set
Jump 5 x 3
Squat 5 x 20, 40, 60, 80, 2 x 90 kg
Hanging leg raise 5 x 8
.
squat main lift
3 x 1 @ 100 kg (80%) first set beltless, then belt
Back off
Paused squat 3 x 3 @ 75%
.
30 minutes + 10 minutes warm up.
First set was hard, second better, third felt strong.
The paused squat were fast, strong and easy.
@gsg202 Gironda style is 8 x 8 with 30 seconds pause or less. Just a lot of reps in short time, chasing a little pump.
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Woke at 80 kg - 176,4 lbs
Yesterday’s calories: 2000: 175C, 186P, 56F
Viking Power Builder protocol
C1W1D3 Bench press peak week
Warmup: Ergorower, BPA, kneeling bottom up KB press, yoga flow
.
Bench warm up giant set
BB row 5 x 20, 40, 60, 70, 77,5 kg
Bench 5 x 20, 40, 60, 70, 77,5 kg
Bicycle crunch 5 x 12 each side
.
Bench main lift
Bench press: 3 x 1 @ 85 kg
Back off
Paused bench press 3 x 3 @ 65 kg Paused on chest + a couple of inches of chest.
.
Assistance
Push up BW: 2 x 20
DB curl 8 x 8 @ 10 kg’s Gironda style 30 sec pauses.
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35 minutes + 10 min warm up.
The singles were surprisingly hard, the last was kind of okay.
The paused bench was very strong.
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wow good time management. how many seconds/minutes do you rest between sets?
Hey man
about a minute between the warmup giant sets.
90 seconds between the 3 singles
and about 60 seconds between the backoff sets.
1 minute between the pushups
and the curls 30 seconds.
Not a very long workout, getting ready to try 1RM attempts next week.
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Nice nice. Gotta give that time management thing a go
Will be waiting!
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Woke at 79,6 kg - 175,5 lbs
yesterdays calories: 2150, 205C, 173P, 62F
Todays training
Viking Power Builder protocol
C4W1D4 Deadlift peak week
Warmup: Ropeskipping, BPA, lazy lifter, bw squats
Quick complex bar x 10: DL, row, cleans, front squat, press, back squat
.
DL warm up
DL: 5 x 70, 100, 3 x 120 kg, 2 x 130 kg no belt, doh.
Deadlift main
DL: 3 x 1 @ 140 kg
Tried doh got it to knees, had to put it back, quick hook grip, no belt.
Belt and mix grip for the last two.
.
Backoff
Paused DL just of floor and just before 3 x 3 @ 110 kg
.
2 x 20 BW squats
.
21 minutes + 10 minutes warm up.
.
And that was the end of the peak week.
DL moved okay. Nothing much to report.
I hope I can set some PR’s next week.
This week I have been just plain tired and everything felt off and f*cking heavy.
I’ve even ditched the giant sets today and just did some BW squats as assistance.
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It’s amazing how consistent you are. The level of focus and discipline is inspirational
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Thanks Hog, I try to be.
I don’t think we’re that far apart Hog, you are just as consistent as I am…
And your lifts has just exploded, I’m a bit jealous there.
Mort, he outweighs you by damn near 100 lbs. It may not be 100 lbs of muscle but more weight seems to helps move more weight. I don’t understand it, but it’s real.
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You weigh less than me now! I just passed you today but on the way up lol! Great job man
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Looking forward to the PRs!
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Hook grip master race
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Remember next week all you do is work up to that small PR. Rest well between sets, put your belt on early, mixed grip for deads early. Don’t fuck around with tiring giant sets to warm up.
Testing isn’t training.
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Also excessive amounts of ammonia, chalk and angry noises
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Optional, but sure.