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

Training Training Logs
2684

Happy birthday, Mort!

1 Like
2685

Thanks guys

Woke at 78,7 kg - 173,5 lbs
calories yesterday 2450: 213C, 180P, 91F

Viking 531BBB w/BB assistance

C1W4D1 OHP TM 50 kg (keeping it the same)

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

Wenning warm up

3 x 15 @ band straight arm pull down

3 x 15 @ 5 kg DB kick back

3 x 15 @ 5 kg seated db press

Giantset OHP warmup

3 rounds: face pull x 10/OHP/oblique crunch x 12
.

OHP

  • 5 x 32 kg

  • 5 x 37 kg

  • 11 x 42,5 kg + 3 + 2 rest pause

  • FSL 7 x 32,5 kg (Mtor style)

BBB Bench

  • 50 kg x 10, 10, 12 Close grip, wide grip, normal grip 2-3 second eccentric last set.

DB one arm lat raise + one arm push press

  • 10 kg x 5+5

  • 15 kg x 2 x 5+5 (that makes no sense, to other than me I guess)

lat raise

  • 10 kg x 8, 13

Standing DB press

  • 5 x 17,5 kg overload set.

  • 350 set @ 12 kg: 23, 16, 13 reps (52 reps, increase next time)

Ring dip

  • 5, 5, 8 + 5 x 1 myo reps 10 second pause

Skull crusher ez bar

  • 27,5 kg x 10, 9, 8 down to 1 30 second pause

3 headed monster

  • 10 x 6 kg

  • 11 x 6 kg + 3 reps rest pause

.

1 hour 10 minutes + 10 ā€“ 15 minutes warm up.

.

Birthday workout.

OHP moved well, rest pause was hard. Mtor was even harder.

BP I did 3 different grips, which was fine.

The 10-1 rep style I donā€™t think Iā€™m going to do that again. The 10 reps are easy, 9 to 6 are hard and the rest easy.

So kicked this cycle of with a good one.

6 Likes
2686

Happy birthday! Mmm, that cake looks good in your avatar ā€¦ #caloricdeficitvision

2 Likes
2687

Happy cake day big guy.

1 Like
2688

Happy birthday man!

1 Like
2689

Happy birthday man

1 Like
2690

Happy birthday Mort!

1 Like
2691

Happy birthday Mort!

1 Like
2692

Happy birthday! Big year of PRs incoming.

2 Likes
2693

Happy birthday mort! I see some big lifts coming this year

1 Like
2694

Birthday workouts can be the best workouts. Hope you had some fun too! Happy Birthday!!

1 Like
2695

Happy belated birthday. I hope you had a good one

1 Like
2696

Woke at 78,5 kg - 173,1 lbs
2300 Calories: 217C, 193P, 65F
Thanks for all the birthday wishes guy, I know it sounds weird or something, but I actually thinks itā€™s quite cosy to get them.

Todays training

Viking 531 FSL w/DL speed assistance

C2W1D2 Squat TM 100 kg. Keeping TM.

Warm up: airdyne, BPA, lazy lifter.

Wenning warm up

  • 3 x 15 Glute bridge

  • 3 x 10 reverse lunge

  • 3 x 20 sec plank

giant set warm up

3 sets of: Jump x 3/Squat/Hanging leg raise x 6
.

Squat

  • 5 x 65 kg

  • 5 x 75 kg

  • 10 x 85 kg

  • FSL 3 x 5 @ 65 kg

  • widowmaker 20 x 25 kg

Deadlift speed

  • 6 x 3 @ 80 kg

Bulgarian split squat

  • 2 x 10, 1 x 12 @ 5 kgā€™s db.

Kroc row

  • 5 x 22,5 kg

  • 3 x 37,5 kg (overload)

  • 20 x 32,5 kg

chin up

  • 5, 11 reps

.

55 minutes + 20 minutes warm up.

Squats were good top set felt heavy but I think all 10 were fine had another couple of reps.

Started doing widowmaker last week, Iā€™ll keep it adding 5 kg each week.

DL was at work today so no chains.

Bulgarians felt good today.

Yup another good one.

4 Likes
2697

Woke at 78,5 kg - 173,1 lbs
2450 calories: 168C, 188P, 107F

Todays training
Running

a little warmup
1M: 8,15 past 1km in 5,10 (17 seconds slower than PR)
800 m jog off.
All up about 2,5 km
Oh my app told me that I did a new 12 min 2,3 km :slight_smile: but thatā€™s just because I was very slow.

I didnā€™t run for a pr today, but was a little surprised that I was this slow.
Iā€™ll blame yesterdays leg training :slight_smile:

3 Likes
2698

How do you find these? Do you feel it has much effect with a weight that light?
I think weā€™re pretty similar strength, squat wise so itā€™s interesting to see different approaches and how they work.

2699

Yes very light, but not for long.
Last week I did it with just the bar, yesterday 25 kg next week 30 kg meaning by july iā€™m at 55 kg and by september Iā€™ll be squatting 100 kg for 20 reps :slight_smile: OR maybe not. I think I can get to 50 kg pretty easy and by then just increase by 2,5 kg each week.
Iā€™m working towards increase in technique and trying to build some muscle mass, and Iā€™ve heard that widowmaker is the shit for mass building.

1 Like
2700

To be honest, Iā€™m about the same level of strength as you, and I do 60kg x 20 at the end of a BBB workout. I think you can afford to speed the process up a bit, my 2c

1 Like
2701

Iā€™ve just browsed your log, great one.
Iā€™m not sure I am as strong as you are, I did 132 kg around new year, but by now I struggle with 85 kg, which feels heavy and unstable.
I am doing 3 sets FSL before, really trying to control the descent, pause and trying to stay really tight on my way up.

2702

Itā€™s been years since I squatted 132kg. I think that if I were to lift in decent conditions and really psyche myself for it, it may be doable at my current strength levels.

85kg x 10 would be a hard push for me I think.

Iā€™d be willing to bet you can do 60kg x 20 next session.

1 Like
2703

I think youā€™d win that, but not after a PR set, 3 sets FSL paused controlled reps. Iā€™m pretty much beat up there.
But I would stall out quickly.
Iā€™ll think about it and MAYBE go to 35 kg next week.