Must be us Aussies that just get down to business. You @MarkKO and I all commented on shorter warm ups !!
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ā¦Some Yanks also do thisā¦
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Must just be a Dainish thing then !! Lol
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Mort is closer to his sixth decade than the rest of us. Leave him alone! It kind of looks like the giant set warm ups are part of his conditioning, too.
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Lol sorry mum !
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Woke at 78,9 kg - 173,9 lbs
really not tracking and not the best of nutrition.
But from today Iām going to lose a kg or two before dads funeral this friday. (Our priest wasnāt back from holiday before monday night and didnāt have time before)
If Iām at this weight my suit is a bit tight around the waist.
I am going to ditch the sumo lifts, maybe Iāll do them after the main DL sets.
Warmup for DL is 2 rounds of 60 - 80 ropeskips, 20 BPA, 15 BW squats. (5 minutes)
Then McGills stuff (warming up core) Lazy lifter (mobility). (5-6 minutes)
Then the bar complex with an empty bar. (2 minutes)
Then I did 3 super light sets of sumo (those are ruled out next week.(6-8 minutes)
Then 5 warmup sets to a 145 kg single (the first three done as giant set).
@Frank_C thanks for reminding me about my age LOL.
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Todays training
Run
1 km in 4 min 16 seconds BIG PR,
Thought Iāve gone to fast with a 1:42 split at 400 m
Some cool down runs and progressive runs.
400 m in 1 min 31 seconds tied PR
A good day of running
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Thatās a decent 1km Mort, nice job.
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Just now catching up with logs. Very sorry to hear about your pops. That was a sad, but beautiful story you wrote. Sounds like your family is full of love, and though it was painful for him, he went happy and supported with his family by his side. I wouldnāt have it any other way.
Quality run.
Iām going to hit 4x400 today. Shooting for sub 130 on each.
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Hey Mort, I didnāt catch up with anyoneās log these last few days.
I am very sorry for your loss. The way you described your fatherās passing was beautiful and sad altogether. He was lucky to have such a loving son and family and to pass away surrounded by his loved ones, knowing how much they care for him.
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Woke at 78,5 kg - 173,1 lbs
1750 calories: 153C, 167P, 49F
Todays training
Paul Carter inspired Viking work out
C1W2D1
Delts and triceps + 1 set of chest
Warmup: ergorower 90 sec, kneeling bottom up kb press, bpa.
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Giantset OHP warmup
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Lat pull down 4 x 45 kg x 10
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OHP 10 x 20, 5 x 25, 4 x 30, 3 x 35 kg
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oblique crunch 4 x 12
OHP 50% set + FSL
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2 x 40, 1 x 42,5 kg
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13 x 37,5 kg + 7 x 37,5 kg (+ 2 reps on first set rpe 9)
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FSL 16 x 30 kg (+1 rep)
DB lean away lat raise + one arm push press
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12 kg x 10+10
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16 kg x 10 + 7 (+ 3 reps)
lat raise full + partials
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12,5 kg x 16 + 7 partials (+1 full ā 1 partial)
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drop to 8 kg x 6 full + 4 partials (- 6 total)
rear delt fly
- 16 kg x 12
DB Bench 350 set
- 25 kg x 16, 12, 8 (- 3 total ā 1 first set)
dip myo reps
- 5, 13 + 4 x 3, 1 x2 reps (+1 on first set)
Skull crusher ez bar
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35 kg x 9 + 5 + 3 rest pause (increased weight new goal)
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17,5 x 16 mTor (- 2 reps)
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55 minutes + 10 minutes warm up until the first work set.
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OHP did 2 plus reps at an rpe of 9 last week it was rpe 8.
DB bench good chest pump yet again but I struggled a bit today.
Dips was good, skull crushers was hard.
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Be careful worrying about performance on those later exercises. If you always push your first couple exercises to failure then youāll always be ia fatigued state on the later stuff. Itās hard to measure progress like that.
Keep tracking it, but donāt worry if you donāt always improve. If you do even one more rep on one exercise then youāve improved from the last session. Of course, this relies on you doing the same workout in the same order each time.
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@mortdk talk me through this warm up
90 second rowing
kneeling Kb press - (what sort of weight and reps)
bpa ??? (what is this)
Giant set
Lat pull down 10 reps, then OHP (weight ramping and reps reducing) then oblique crunch x 12
You repeat this 4 times ?? Do you rest between the giant sets or just rotate through the exercised until its all done ?
Woke at 78,1 kg - 172,2 lbs
1850 calories: 149C, 210P, 43F
Thatās what I do, Iām a bit concerned about the main lift if that doesnāt improve. Not overly concerned but a little.
@simo74
Yup rowing for between 1 - 1Ā½ minute, easy rowing, sometimes I push it a little hard.
Get of the rower take a light elastic band then do 20 BPA (band pull aparts) when Iām at work Iāll grab a 12 kg KB (at home I use a 10 kg plate and hold it upright so itās unstable) and do these kneeling bottom up KB press 10 - 15 reps each arm, guite easy no grinding.
Iāll do two sets of each total of about 4 minutes. There be the traditional arm swings and stretches in between.
Iāve had my yoga flow here as well, but to cut down on warm up not any more. Iāve had some more stuff but cutting down on the warming up the above is it.
Then I start my main lift.
I ramp from bar x 10 reps then add 5 kg and reduce the reps until I reach the overwarmup weight of 42,5 kg for a single. (My 1RM at the start of the year was 62,5 kg)
The first 4 ramping sets are done as a giant set / circuit:
1 time the 4 x means that itās done with that weight and rep four times.
:
The first four rounds the rest will be close to none, just enough to change the weights. All reps are crisp and easy.
This takes in total about 6 minutes (90 seconds each round)
The lat pull down and the core lifts are not pushed at all.
Todays training
Paul Carter inspired Viking work out
C1W2D2
Legs and back + DL speed work
Warm up: ropeskipping, BPA, bw squats, lazy lifter
giant set warm up
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Glute bridge 4 x 6
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Jump x 3
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Squat 10 x bar, 5 x 40, 5 x 62, 4 x 70 kg
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Hanging leg raise x 7
Squat
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3 x 77, 2 x 85, 1 x 92,5 kg overwarmup
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12 x 85 kg + belt (+1 rep)
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FSL 16 x 65 kg belt off (+ 1 rep)
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20 repper: 27 x 45 kg (+ 45 kg same reps)
Deadlift speed
- 3 x 3 @ 90 kg + chains
Bulgarian split squat
- 10 x 12,5 kg No more was wasted, supposed to be a drop set after this.
chin up
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5 x 5 kg over warm up
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13 reps BW (Same)
Kroc row
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6 x 22,5 kg
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4 x 37,5 kg (overload)
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25 x 32,5 kg Both + straps (+ 1 rep)
1 hour 5 minutes + 10 minutes warm up until giantset warmup.
Squat moved quite well, but was a bit tired.
Deadlift going down from 6 x 3 reps to 3 x 3 reps.
Chins were fine, krocs was tough
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Nice work Mort, looks like this program is working well for you, your strength seems good at a very low body weight compared to last year. Quality
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Woke at 77,8 kg - 171,5 lbs
1800 calories: 127C, 161P, 61F
Todays training
Running
A longer run/jog 2,6 km in 12:40 average 4:56 min/km.
Just to burn some extra calories. Going for a walk in the evening as well.
Goal is to lose an inch at the waist before friday 
@simo74 I donāt really know, Iām still trying to find my way. I like it so far but Iām not as strong as I was a year ago when I finished my 531 cycles and the kroc DL program, starting my Darkhorse experience just about a year ago.
I might be a bit stronger on my lower body lifts, but for upper push Iām struggling. Itāll come though I have no doubt about it.
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I find upper body tends to suffer as my weight drops too.
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Iām a little late on this Mort, but very sorry to hear about your Father passing. I was choked up reading it. Hope you and your family are well. It is nice that you were able to spend quality time with him right up until his passing, it sure doesnāt make it easy though.
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Woke at 77,5 kg - 170,9 lbs
2000 calories: 170C, 148P, 50F and 2 beer.
I hope Iāve done enough to fit my suit tomorrow.
@littlesleeper thanks man, Weāre good, tomorrow at the funeral Iām sure Itās gonna be tough.
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