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

Training Training Logs
2544

Have been working like a horse the last week, sunday I was going to a soccer game regulating hooligans, but before it all went down, some assh*** in the center of copenhagen started to use his freedom of speech to insult Muslims and their book, so I (and my squad) ended up battling through the night… the day started at 10am and ended the next day at 5pm. So I’m pretty wasted… maybe we have to take another round today.
The idiot had to be escorted out from there… and have claimed to do it again today.

Oh he have been doing it for about a year or more. The leading police directors and their legal advisers have been trying to ban him, but don’t have the guts to do it.

Woke at 79,5 kg yesterday and 79,2 kg today, so under 175 lbs. for some days now.
Eating wise I’m trying to eat not so much junk and a bit healthy, I’m not sure I’m hitting any good macros.
Shooting for about 78 kg - 172 lbs then back to maintenance trying to stay in the 78 - 80 kg zone for the rest of the year.
I hope to get in my first session of 531 BBB with some BB assistance today.

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2545

You’ll enjoy the change of pace, I think.

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2546

That is my least favorite thing to do - deal with protestors. They’re insulting the world for no good reason (usually the police here) and we have to go protect them.

We actually have laws in place that require permits, times, and locations for such nonsense.

We have a city ordinance here for provoking an assault. We don’t get to use it often but it would apply to your village idiot.

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2547

Woke at 79,2 kg - 174,6 lbs
Eating junk yesterday, chocolate bars, cookies and shit.

Yesterday’s training

Viking 531 BBB w/BB assistance

C1W1D1 OHP TM 50 kg

Warmup: Ropeskipping, kneeling bottom up kb press, bpa, yoga flow

OHP

  • 5 x 32,5 kg

  • 5 x 37,5 kg

  • 10 x 42,5 kg (old PR 13)

  • FSL 14 x 32,5 kg (old PR 17)

BBB Bench

  • 5 x 10 @ 45 kg

lat raise

  • 3 x 8 @ 8 kg

  • 14 x 8 kg

Standing DB press

  • 350 set @ 12 kg: 16, 13, 11 reps (40)

CGBP

  • 3 x 8 @ 45 kg

  • 12 x 45 kg

Skull crusher ez bar

  • 8 x 8 @ 12,5 kg 30 sec pause beween sets

3 headed monster

  • 10 x 5 kg

  • 12 x 5 kg

.

55 minutes + 10 minutes warm up.

.

First 531 session in about a year, felt good to be back.

Did get a call to go with my squad again, the nutcase was protesting yet again.

OHP was hard I just had a look back, a month ago I did 2 singles at 57 kg followed by 7 x 50 kg, 7 x 45 kg and 8 x 40 kg. And the old pr was 13 reps

So I am definitely still a bit fatigued. Because I think I’m stronger.

The rest of the day was quite good, nothing much here, just getting the work done, trying to feel the muscles work and that my friends for this old horse is difficult. I’ve never really trained like this.

Shoulders had a pump and looking in the mirror after the workout I could see they had a little pump :slight_smile: (and I’m not going on any stage, never going to be or rather look like a BB’er)

Today shoulders and chest are sore. Nice I like it.

To end this ramble:
the best part of it is that I’m back on PR sets I love it. I went in looked at the old chart and said 14 reps is the goal, by rep 6 I knew that wasn’t going to happen.

But I’m a happy dude. Squat later today.

8 Likes
2548

Good to hear you are happy. Rep PRs is a nice way to train. It’ll take you a few weeks to get used to training like this again but when you do the PRs will come back. Well done

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2549

Sounds like a exhausting couple of days. I hope you get to rest a bit over easter.
How is your dad’s recovery coming along?

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2550

Running should actually help your lifting (both BB and Powerlifting). I’d do even shorter faster stuff (at least as part of warm-up for the longer tempo) as it really fires up the CNS and makes weights on squats (and especially on deads) fly - in my experience. I’ve just started getting some running sessions in again (been a number of years since I did it seriously at all) - and it is helping pretty much everything.

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2551

5/3/1 BBB is a lot of fun. Volume is satisfying and it helps me stay in touch with my body more than just lifting heavy.

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2552

Woke at 79,1 kg - 174,4 lbs
No counting calories.

Yesterday’s training.

Viking 531 FSL w/DL speed assistance

C1W1D1 Squat TM 100 kg.

Warm up: Ropeskipping, BW squats, BPA, lazy lifter.

Squat

  • 5 x 65 kg

  • 5 x 75 kg

  • 8 x 85 kg

  • FSL 4 x 5 @ 65 kg

Deadlift with chains

  • 6 x 3 @ 70 kg + 30 kg chain

.

35 minutes + 10 minutes warm up.

So this day is not BBB I’m going to work on squat technique, and I’ve got a pair of 15 kg chains so I’m going to use them working on speed from the floor on DL.

I was rushed because my squad got yet another call.

I’m going to do a bit of kroc rows and core work on this day as well.

Squats were breaking down at rep 6 or so tried to focus very hard and 7 was okay’ish called it at rep 8.

FSL was hard as well and did only 4 sets, plan is to do 5 sets.

DL with chains felt good and fast. Gonna look forward to those.

Today I can barely walk, my quads are sore AF

8 Likes
2553

@mortdk what is it you do that you have to deal with imbeciles like that regularly? The world just seems to be lurching from one idiotic scenario to another on a large scale and even a small scale. I was in a pub having lunch with my wife and 2 kids last week and some tattoo’d head-shaved guy walks out of the toilet staring right at me (in a none-to-friendly way) and mouthed something. I then realised we were the only non-white people in the pub. 99% of the people in there seemed lovely, smiling at the kids, etc. but there’s always one jack*ss out there ready to ruin things for everyone.

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2554

Yeah, there have always been people like that in the world, but the wave of hyper-nationalism and isolationism that’s been sweeping the world has emboldened them to come out of the shadows, unfortunately, and their twisted outlook seems inviting to young, disaffected people who are looking for a scapegoat for their own misfortunes, which only amplifies the problem.

1 Like
2555

It doesn’t feel right to ‘like’ this post, so I’ll reply instead. This gets into the fraught topic of unrestricted ‘freedom of speech’, specifically where to draw the line between freedom and public safety. Like @Frank_C said, we’ve got some controls here in the U.S. that attempt to manage things, but you only have to watch the news to see that they aren’t as effective as they could be. I’m sorry you’re having to deal with this on a regular basis, but I have full respect for you willingly putting yourself out there and helping to keep the peace.

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2556

@gsg202 I’m a cop and one of my many duties is to go and control demonstrations, hooligans and stuff like that.
I hope you escaped from it, There’s lots of jerks out there.

@OTHSteve well I like our freedom of speech and he has the right to do it and we will protect the freedom of speech, not him, well it is him but you know. We’re professionals.

He has been banned to do it some places due to his own safety, so we can control it a little bit. But we’ll stretch it out a long way.

I was out yet again with the squad today, not to that jerk but another demonstration… did get a chest workout in, will post tomorrow I hope.

2557

I’m actually very liberal for my area, and I’m totally a freedom of speech supporter, even distasteful speech I don’t agree with. Inciting violence is where I draw the line, though, as I firmly believe in the concept of ‘your freedom to swing your fists ends where my face starts’.

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2558

The problem with freedom of speech demonstrators is that they’re usually aggressive and inflammatory. They pick a topic that they know incites negative feelings from people.

Anti-abortion groups will show pictures of aborted fetuses. It’s disgusting and it upsets people. The BLM group usually advocates violence towards police and white people. They’re literally trying to incite violence and chaos.

The frustrating part as a cop is that we have to go protect them while they spew their filth. We have to protect their right to assemble and run their mouth. I’d prefer we just let things play out. If you want to go be inflammatory to a specific group and you get your nose broke, then call it a learning experience.

During our “No Ferguson Here” protest, I got sent in when the group tried to block the street and shut down traffic. So we have pedestrians in the roadway illegally. We can do something about that. We could even make an arrest since we’re on scene and witnessing it, but we don’t. We just let them act like assholes.

Well, the light turned green and someone wanted to proceed in their vehicle. He slowly inched forward and may or may not have made contact with one of the protestors. The protestor moved and then cried foul. “Hey! He just hit me with his car!”

So in my head I’m thinking “So you wanted to block the road, which is illegal, and now you’re upset that someone bumped you with their car?” I just laughed on the inside and told him to get out of the way.

3 Likes
2559

The last couple of days has been filled up with work and a party at home.
Weight have gone up to 80,3 kg - 177 lbs
I’m okay with that have been very consistent since new year.

@Frank_C I’m quite okay with it, I’m protecting the law and not the protesters. But as you say sometimes it is frustrating.

Sorry man didn’t answer, it’s actually going quite well, the old man walks with a walker, will do that for the rest of his life, he has no pain.
His memory is however even worse. Has been at a rehab place up until now, he is coming home to my mom in a week.
We have asked for a place in a nursing home, they look into it, hopefully he will get a place before the end of july.
Mom is a bit frustrated, she can’t really nurse him any longer, but have settled with it.
Dad has come to the conclusion that it will be best for all of us.
But damn it’s tough to watch, I’m their only child so pretty much alone here.

Next post will be two workouts friday and today.

3 Likes
2560

Training friday 20’th

Viking 531 BBB w/ BB assistance

C1W1D3 Bench press TM 85 kg

Warmup: Ropeskipping, BPA, kneeling bottom up KB press, yoga flow

Bench Press

  • 5 x 55 kg

  • 5 x 62,5 kg

  • 12 x 70 kg

  • FSL 16 x 55 kg

.

OHP BBB

  • 5 x 10 @ 25 kg

DB incline bench press

  • 3 x 7 @ 22,5 kg

  • 10 x 22,5 kg

DB incline fly

  • 3 x 12 @ kg

EZ bar curl

  • 3 x 6 @ 27,5 kg

  • 10 x 27,5 kg

DB curl

  • 3 x 10 @ 10 kg

push up

  • 12, 14

.

50 minutes + 10 min warm up.

Still not as many reps as I would have liked on my PR set, but I’ll take it.

Still working a lot.
.
.
Todays training

Viking 531 FSL w.squat technique and back BB.

C1W1D4 Deadlift TM 145 kg

Warmup: Ropeskipping, BPA, lazy lifter + some fluff

Quick complex

  • bar x 8: DL, row, cleans, front squat, press, back squat

Deadlift

  • 5 x 100 kg

  • 5 x 112,5 kg

  • 11 x 122,5 kg belt + mix grip

  • FSL 5 x 100 kg paused both just off floor and just before.

Front squat

  • 8 x 20, 25, 30 kg

Squat

8 x 35, 40, 45 kg

Bent over BB row

  • 3 x 6 @ 50 kg

  • 12 x 50 kg

Pull up

  • 6, 6, 5, 4

One arm DB row

  • 4 x 10 @ 22,5 kg each arm

Serratus crunch

  • 3 x 10 @ 10 kg plate

reverse fly on incline bench

  • 2 x 20 @ 5 kg

.

1 hour + 10 minutes warm up.

DL was actually a pr with that weight :slight_smile: Not a real pr though, it moved fine and I had a couple more left.

The rest was just getting used to the volume and reps.

Front squat and back squat was very light focus on technique. Felt good.

First week of my 531 BBB’ish experience, so far so good.

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2561

As an Asian, the thought of putting my parents in a nursing home is completely unbearable. Don’t get me wrong, I’m not here to argue. It’s just a cultural difference thing. I’m sure it’s not a light decision for you to make as well. Hope he’ll be taken good care of there

2562

I know it’s culturel.
It’s the right call though, mom is scared to leave him alone, they’ve been shouting at each other a lot recently and dad can’t remember what happened literally 2 minutes ago.
Today he would put a line under a word in a message I wrote… He couldn’t draw a line. It’s hard to witness that happening to you old man.

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2563

Man… sorry to hear that mort

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