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

Training Training Logs
2864

Alcohol is 7 calories per gram in case you need to know

2 Likes
2865

Almost forgot Todays Training

Paul Carter inspired Viking work out

C1W2D3

Chest and biceps + 1 set of delts

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

Warm up giant set

3 rounds of 12 x underhand BB row/BP x 10-8-5/Oblique crunch x 12

Bench Press AMRAP

  • 4 x 65, 3 x 70, 2 x 75, 1 x 80 kg

  • 9 x 75 kg (+3)

  • 12 x 65 kg (+2)

.

DB incline bench press

  • 30 kg x 10 Will try to go to 32,5 kg next week

  • 25 kg R/P 12, 7, 5 reps (+1 each set)

DB floor fly 1Ā½ rep + band cross over

  • 8 kg x 12 reps + 12 reps

  • 12,5 kg x 10 + 12 reps

Seated DB OHP 350 set

  • 4 x 20 kg over warmup

  • 15 kg x 22, 16, 12 (50 reps keeping this weight)

EZ bar curl

  • 35 kg x 12, 8 reps 50% set

  • 20 kg x 17 reps 3 ā€“ 5 sec eccentric

DB curl Amrap

  • 12,5 kg x 17

.

1 hour 10 minutes + 10 min warm up

I think Iā€™ve found the groove here, 54321 overwarmup then amrap.

Got some extra reps on most of the other exercises as well, so Iā€™m happy this days starts moving a little.

7 Likes
2866

Woke at 78,1 kg - 172,2 lbs
didnā€™t count yesterday having asian takeaway and a glass of wine.

@whang thanks man, I didnā€™t really knew that. I have an app and lists it in.
In a couple of beers thereā€™s only a few grams of carbs and quite a lot of calories.
2 beers was about 300+ calories as I remember.

1 Like
2867

Not training related today.

So! send my dad away today, Iā€™ve been dreading this day the last 9 days since his passing.
It was a very beautiful ceremony, mom was afraid there wouldnā€™t show very many people.
But we were, maybe not many, but about 30 in church and for our little family that was good. Mom was happy so was I.
Afterwards we were at the local inn/restaurant and had salmon and the most tinder roast beef. My wife had made some cakes for the coffee.
It was a very good day, and both my mom and I felt we couldnā€™t have done it better. Lots of laughs and good stories about my old man.

Me, my wife, our two boys and 2 of moms brothers carried the coffin out in a sunny day with blue skies and white clouds to the tune on ā€œwhat a wonderful worldā€ Dad was a trombone jazz player in his early years so it was really in his spirit.

12 Likes
2868

That sounds like a wonderful send off, Mort. Your old man was proud, Iā€™m sure, and you are a wonderful son. Cheers.

1 Like
2869

That sounds beautiful, Mort. You guys did well. As far as death is concerned, it sounds like your dad died in the best circumstances possible. If the family can gather and smile and laugh at the funeral then he mustā€™ve lived a good life.

3 Likes
2870

It sounds like you did just right brother.

1 Like
2871

Thankyou for sharing and it sounds like you have your dad the send off he deserved.

1 Like
2872

This is one of the hardest days. The days immediately after passing are filled with things to do, the planning, communication, etcā€¦

Then the funeral.

Now what?

Be good to yourself Mort. Do fun things, spend time with family, eat good food. Take care of yourself. This is a tough week, the reentry afterwards.

2 Likes
2873

Woke at 78,4 kg - 172,8 lbs

@trimtabber79 Thanks it was Wonderful
@Frank_C Thanks yeah he did, no long suffering with medication and shit. Yeah several peeps got up and told a little story with the old man. He was a very loved man.
@MarkKO thanks brother
@simo74 Youā€™re welcome, I think everybody has the right to die when they get old, and we owe to them to celebrate their life.
@The_Myth Thanks man thatā€™s exactly it, now what. Life goes on, Iā€™ll take good care of mumā€¦ Well some of her old girlfriends picks her up monday morning and are of to a yearly reunion, a couple of days, first she didnā€™t want to go, but she will I hope.

Todays training

Paul Carter inspired Viking work out

Back + leg technique

Warmup: Ropeskipping, BPA, BW squats, Glute bridges, lazy lifter.

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

  • sumo DL 40, 50, 60 kg x 5.

Deadlift Overwarmup

  • 3 x KB swing x 9 @ 24 kg

  • 5 x 70, 4 x 100, 3 x 120 kg all DOH

  • Ab wheel x 9

Deadlift

  • 2 x 135, DOH + hook 1 x 145 kg mix grip

  • 7 x 135 kg belt + mix grip (+ 2 reps)

  • 14 x 90 kg straps no belt floating DL. (+ 2 reps)

.

Front squat

  • 8 x 37, 42, 10 x 47,5 kg (+1)

Squat

  • 8 x 52, 57, 10 x 62,5 kg (+1)

Bent over BB row

  • 5, 4, 3, 2, 1 52,5 to 82,5 kg Overwarmup

  • 65 kg x 12, 8, 50% set. (+2, +1)

Pull up

  • 10, 10, 7, 7 Various grip (+1)

Serratus crunch

  • 12 x 10 kg plate

  • 12, 8, 8 x 15 kg plate, rest pause

.

1 hour 10 minutes + 10 minutes warm up.

Good day today, not much to report. DL felt fine.

9 Likes
2874

Saturday was a eat and drink big day with some good friends.
Woke up yesterday at 79,9 kg - 176,1 lbs
That was 2,5 kg - 5 pounds gain in three days :slight_smile: Lean body massā€¦ or maybe not.
Woke at 79,4 kg - 175 lbs today.

Todays training:

Hard Viking training

C1W3D1

Delts and triceps + 1 set of chest

Warmup: ergorower 90 sec, kneeling bottom up kb press, bpa, yoga flow.
.
Giantset OHP warmup

  • Lat pull down 4 x 45 kg x 10

  • OHP 10 x 20, 5 x 25, 4 x 30, 3 x 35 kg

  • oblique crunch 4 x 12
    .

OHP amrap + FSL

  • 2 x 40, 1 x 45 kg

  • 13 x 40 kg new weight (+2,5 kg) same reps

  • FSL 15 x 32,5 kg (new weight+2,5 kg)

DB lean away lat raise + one arm push press

  • 12 kg x 10+10

  • 16 kg x 11 + 8 (reps +1, +1)

lat raise full + partials

  • 12,5 kg x 17 + 7 partials (reps +1, 0 )

  • drop to 8 kg x 10 full + 6 partials (reps +4, +2)

rear delt fly 50% set

  • 16 kg x 13, 10 (+1 on first set)

DB Bench 350 set

  • 25 kg x 16, 11, 9 (reps 0, -1, +1)

dip myo reps

  • 5, 14 + 3, 3, 3, 3, 2 reps (+1 on first set)

Skull crusher ez bar Rest pause

  • 35 kg x 10 + 5 + 4 (reps +1, 0, +1)

  • 20 x 18 mTor (new weight + 2,5 kg)

.

1 hour + 10 minutes warm up to giant set.

.

Good one today, for the first time OHP felt kind of strong, yeah

7 Likes
2875

There you go, just need to stay the course and it will get better. What are you doing with your body weight and food these days. Are you still losing weight or are you eating a little more.

2876

I have been in the 78ā€™s for a while.

I lost about 1 kg up to the funeral was at 77,5 kg the day before, and almost fitted my suit (I was wearing it at our wedding 22 years ago, when I was quite competitive on the bike). It was a bit tight.
Then I binged during weekend and ended at 80 kg, so on my way down again. Gonna try to get below 77 this week and then just stay in the 77ā€™s for the rest of summer.

4 Likes
2877

Being able to fit your suit from 22 years ago is a huge, huge achievement!

2 Likes
2878

woke at 78,5 kg - 173,1 lbs
calories: 1950: 144C, 173P, 68F

Todays training

Hard Viking Training

C1W3D2

Legs and back + DL speed work

Warm up: ropeskipping, BPA, Glute bridges, bw squats, lazy lifter

giant set warm up

  • Jump x 3

  • Squat 10 x bar, 5 x 40, 5 x 55 kg

  • Hanging leg raise 3 x 8

Squat

  • 5 x 67, 4 x 75, 3 x 82, 2 x 90, 1 x 97,5 kg last set + belt, overwarmup

  • 9 x 90 kg + belt (up by 5 kg new rep target)

  • FSL 17 x 65 kg belt off (+ 1 rep)

  • 20 repper: 27 x 50 kg (+ 5 kg same reps)

Deadlift speed

  • 3 x 2 @ 100 kg + chains

Bulgarian split squat 50% set

  • 10 x BW

  • 12,5 kg Left 14 and 10 reps

  • 12,5 kg Right 15 and 10 reps

chin up

  • 5 x 5 kg over warm up

  • 13 reps BW (Same again)

Kroc row

  • 6 x 22,5 kg

  • 2 x 42,5 kg (overload)

  • 15 x 35 kg Both (new weight up by 2,5 new rep target)

1 hour 5 minutes + 10 minutes warm up.

Squat was strong and good, amrap I rushed it so the first 5 or so was a bit all over the place, got my shit together and finished strong.

Deadlift was maybe a bit to heavy, not that speedy anyway.

Bulgarians are not an exercise Iā€™m looking forward to, got them done.

4 Likes
2879

I wore a jacket at the weekend that I wore in Vegas 15 years ago and itā€™s a little too big for me. I was training 5-6 days a week back then and a bit bigger than I am now.

1 Like
2880

Woke at 78 kg - 172 lbs
2250 calories yesterday: 185C, 165P, 76F

Today training

Running

4 x 400 m with 400 m walk and some slight jogs as well.

first 3 x 400 was 1:41 min each
last 400 in 1:35 min

3 Likes
2881

woke at 77,9 kg - 171,7 lbs
1550 calories: 109C, 175P, 37F

Todays training

Hard Viking training

C1W3D3

Chest and biceps + 1 set of delts

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

Warm up giant set

4 rounds of chest supported cable row/BP/Oblique crunch x 12

Bench Press AMRAP

  • 5 x 60, 4 x 65, 3 x 70, 2 x 75, 1 x 80 kg

  • 9 x 75 kg (same)

  • 13 x 65 kg (+1)

.

DB incline bench press

  • 30 kg x 10 kept the weight and reps, heavy

  • 25 kg R/P 13, 5, 5 reps (+1, -2, 0)

pec dec

  • 10 x 40, 10 x 50, 7 x 60 kg (+2)

  • 6 x 50 (+1), 7 x 40 (+1), 12 x 30 (0) kg

Seated DB OHP 350 set

  • 4 x 20 kg over warmup heavy

  • 16 kg x 16, 10, 9 (new weight but was wasted here)

EZ bar curl 50% set

  • 35 kg x 13 (+1), 8 reps

  • 20 kg x 18 (+1) reps 3 ā€“ 5 sec eccentric

DB curl Amrap

  • 12 kg x 18 (+1)

.

1 hour 10 minutes + 10 min warm up

I was a bit tired going in today, didnā€™t eat much yesterday so probably a bit out of fuel.

The weights felt heavier than last week. But got most of my reps in, so Iā€™m happy.

4 Likes
2882

Yesterday 77,6 kg (2000 calories)
Today 77,7 kg - 171,3 lbs
Calories: 2400: 198C, 173P, 62F

Iā€™ll probably not reach below 77 kg this week.
Deadlift session later today.

Oh btw I signed up for a workshop next weekend with one of DKā€™s finest powerlifters and coachesā€¦ Iā€™m going to learn how to squat, bench and deadlift :slight_smile: Hoping for some technique improvement.

9 Likes
2883

Sounds great!