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

Training Training Logs
2884

Todays Training

Hard Viking Training

Back + leg technique

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

  • sumo DL 40, 50, 60 kg x 5.
    .

Deadlift Giantset first 3 sets with 3 x 10 KB swing/DL/Ab wheel x 8

  • 5 x 70, 4 x 100, 3 x 110, 2 x 125 DOH, 135, DOH + hook 1 x 145 kg Belt + mix grip

  • 9 x 135 kg belt + mix grip (+ 2)

  • 15 x 90 kg straps floating DL. (+ 1)

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Front squat

  • 8 x 40, 45, 9 x 50 kg ^

Squat

  • 8 x 55, 60, 9 x 65 kg ^

Bent over BB row

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

  • 70 kg x 8, 5, 50% set. (+ 5 kg)

Pull up

  • 10, 10, 8, 8 Various grip (0,0,+1,+1)

Serratus crunch

  • 12 x 10 kg plate

  • 13, 10, 8 x 15 kg plate, rest pause (+1,+2,0)

plate raise

  • 40 x 5 kg (+5)

.

1 hour 10 minutes + 10 minutes warm up.

Matching previous best with 135 kg, so DL is coming along quite good.

Front and back squat not perfect technique but itā€™s getting better.

Everything else was hard (OH DL was really really hard, learning from @T3hPwnisher) but either more reps or more weights I should be growing like a beastā€¦ but I donā€™t think so.

4 Likes
2885

That sounds awesome!

2886

Woke at 77,6 kg - 171,1 lbs
Calories yesterday: 2100: 194C, 180P, 62F

@I_Luc yup Iā€™m looking forward to it, I really hope Iā€™ll learn a thing or two.

Todays training

Running

1 km, 4:06 PR by 10 sec
400 m, 1:26 pr by 5 sec, first time under 1:30

Felt good but it was hard the last 100 m or so filled up with lactic acid

6 Likes
2887

Woke at 77,4 kg - 170,6 lbs
2050 calories: 211C, 185P, 44F

Second time Iā€™m seeing this weight on the scale this year. 77 kg will fall this weekā€¦ I hope.

4 Likes
2888

Are you shooting for a target weight?

2889

Todays training

Hard Viking training

C1W4D1 Deloadish not really today.

Delts and triceps + 1 set of chest

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

.

OHP overwarmup giant set the first 4 sets

  • straight arm band pull down 4 x 12

  • Ramping up to a single of 47,5 kg (6 sets)

  • oblique crunch 4 x 12

OHP Amrap + FSL amrap

  • 8 x 42,5 kg + 2,5 kg 8 rpe 8

  • FSL 15 x 32,5 kg (0) rpe 8,5

DB lean away lat raise + one arm push press

  • 12 kg x 10+10

  • 16 kg x 11 + 8 (0, 0)

lat raise full + partials

  • 12,5 kg x 18 + 8 partials (+1, +1 )

  • drop to 8 kg x 11 + 8 partials (+1, +2)

rear delt fly 350%

  • 17,5 kg x 15, 12, 11 (new weight 38 reps)

DB Bench 350 set

  • 25 kg x 18, 12, 10 (reps +2, +1, +1)

Ring dip 50% set

  • 5, (warm up) 9, 5 (+1, 0)

Skull crusher ez bar 10 ā€“ 12 reps + 350 set

  • 35 kg x 11(+ 1)

  • 25 x 20, 13, 11 (new weight, 44 reps)

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1 hour 5 minutes + 10 minutes warm up

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42,5 kg is a good weight to start next wave.

The rest was fine, have added more 350 sets, for the pump I like them better than rest pause.

Already tinkering a bit, thinking about adding the 350 set as a backoff to my heavy topset.

@whang Yes and no, Iā€™m really where I want, but Iā€™m not ā€œshreddedā€ and I donā€™t think Iā€™ll be that, Iā€™m lean but I can barely see my abs.
So I would like get down to 76ā€™ish kg. And just stay around 76 - 79 kg, eating more loosely in the weekends and stay at maintenance for the week days or slightly lower.

10 Likes
2890

Is your ab work actually challenging? Adding resisted crunches can make them grow and stand out more. I do heavy sets of 10-12 most of the time, but Iā€™m trying them with 350 Sets right now.

1 Like
2891

Iā€™ve come to the conclusion that at my age (yes Iā€™m old, but I wonā€™t admit it) adding muscles is very very hard. I donā€™t have big muscles.

To your question: on my giant sets not really. Some of them like ab wheels and hanging leg raises, are hard if not to failure but quite challenging. I do some weighted crunches one day at the end where I try to hit them hard. (350 set)

1 Like
2892

76 to 79kg is a lot of wiggle room. Iā€™m sure you can easily stay in that range and afford happily eating on weekends. Sounds like a solid plan mort!

1 Like
2893

Woke at 77,5 kg - 170,9 lbs
calories, 2000: 159C, 190P, 55F

Wtf I suspected a drop in weight, not an increase however small it might be.
Well looking at my weight I should have expected it. Itā€™s settled a bit on a low, now within a couple of days Iā€™ll drop about a pound maybe a bit more.
Not too worried though, just a thought in my log, Iā€™m happy with were I am. 55 years old and in good shape, Iā€™m a happy camper, might even take it a bit loosely during summer.

Todays training
Hard Viking Training

C1W4D2 Deloadish

Legs and back + DL speed work

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

Squat over warm up first 4 sets superset

  • Box jump 4 x 3

  • Squat 8 sets ramp to 1 x 97,5 kg last set loose belt.

  • Hanging leg raise 9, 9, 8, 8

Squat Amrap + high rep backoff sets

  • 8 x 90 kg + belt (-1) rpe 8 (the deload)

  • FSL 20 x 65 kg belt off (+ 3 rep)

  • 20 repper: 25 x 60 kg (+ 10 kg misloaded)

Deadlift speed

  • 3 x 3 @ 70 kg + chains (deload)

Bulgarian split squat only amrap

  • 12 x BW

  • 12,5 kg Left 15

  • 12,5 kg Right 15

chin up

  • 5 x 7,5 kg over warm up (+2,5 kg)

  • 14 reps BW (+1)

Kroc row

  • 5 x 22,5 kg

  • 2 x 42,5 kg (overload)

  • 17 x 35 kg Both (+2) + straps

1 hour 5 minutes + 10 minutes warm up.

Well I canā€™t find out doing deload sessions. Doing way to much way to hard. Lol.

Thursdayā€™s bench day have to be deload, because Saturday Iā€™m at this workshop and I donā€™t know how much weā€™re supposed to lift. So a top single, a back off set rpe 8, 1 set incline, 1 set seated press and 1 set biceps.

A good session overall, on the squat amrap the 7ā€™th rep I lost it forward, the 8ā€™th was good probably could have done 10 reps.

The two 20 rep sets was just grinding away. Next week FSL will be 75 kg shooting for 15 reps and then 65 kg for 20+ reps.

8 Likes
2894

Nice work. Getting very close to bodyweight squat for 20 reps.

2895

yeah only need to loose another 10 kg of BW.
Iā€™ll get that 20 rep at 75 kg maybe even more by the end for the year if I continue this journey.

3 Likes
2896

That still sounds too much.

2 Likes
2897

Woke at 77,3 kg - 170,4 lbs
calories 2100: 177C, 171P, 71F
New low.

Todays training
Running
3 km in 16:30 not fast and not very fluid.

Ergo rower 5 minutes.

10 minutes stretching and mobility.

Nice and easy.

@Koestrizer Itā€™s a workshop shouldnā€™t be very taxing so I think Iā€™m good, not worn out by any means.
Iā€™ll listen to my body tomorrow, and knowing my self, Iā€™ll do to much.

4 Likes
2898

No, I meant in regards to a deload in general.

I have three basic approaches to a deload:

  1. I feel good but it is time for a deload or I am preparing for something or am between programs ā€¦ kinda situation: I may do a few things I donā€™t regularely do. Or do reps. If I go for low reps it is gonna be a variation that doesnā€™t allow for a lot of weight - beltless pause squats for example.
  2. I am hurting/ a bit beat up: Low volume and very low intensity. Cut back considerably on assistance exercises.
  3. I am completely depleted (deep cns fatigue): Cut training days, reduce exercises, do like 2 Times a week full body with a 3 x 5 @ 50% and next to none extra work. Do 2 active recovery days (walking).
3 Likes
2899

Iā€™m at pace with you on this one, Iā€™m really not fighting the weights hard enough, so Iā€™m going to up my game the next 4 weeks.

1 Like
2900

Woke at 77,6 kg - 171,1 lbs
calories 1950, 198C, 149P, 56F

Todays training

Hard Viking Training

C1W4D3 Deloadish

Chest and biceps + 1 set of delts

Warmup: Ergorower, BPA, kneeling bottom up KB press

Bench press over warm up first 4 set giant setted

  • Underhand BB row 4 x 10 @ 40 kg

  • Bench press 6 sets ramped to a single at 82,5 kg

  • Bicycle crunch 4 x 12 each side

Bench Press AMRAP

  • 7 x 75 kg (- 2) rpe 8,5

  • no FSL amrap

.

DB incline bench press

  • 30 kg x 10 kept the weight and reps

  • 25 kg (no rest pause)

pec dec

  • 10 x 40, 10 x 50, 10 x 60 kg 70 x 6 (new weight) Immediate drop to

  • 4 x 60, 4 x 50, 6 x 40 kg

Seated DB OHP 350 set

  • 5 x 20 kg over warm up

  • 16 kg x 18, 12, 10 (+2, +2, +1) 40 reps

EZ bar curl

  • 35 kg x 14 (+1), 8 (0) reps 50% set

  • 20 kg x 19 (+1) reps 3 sec eccentric

DB curl Amrap

  • 12 kg x 18 (0)

.

1 hour 10 minutes + 10 min warm up

Despite being social at my work gym the time was not that much slower.

Not much deload but I didnā€™t take the top set of bench to failure, didnā€™t do the FSL set and didnā€™t do rest pause on the incline.

So Iā€™m ready for the workshop this weekend and ready to start pushing next week.

4 Likes
2901

That workshop sounds great, there is something similar coming up here in a. I the time that I am considering. It will be good to see how you go and what you get from it.

1 Like
2902

Woke at 77,4 kg - 170,6 lbs
Calories 2100: 138C, 213P, 73F

Seems like my current maintenance is around 2000 calories.
Been hovering around 77,5 kg for the last 10 days or so.

Iā€™ve come to the conclusion that at my age, Iā€™ll just stick around here for a while, eating around maintenance between 2000 - 2400 calories and see what happens. Itā€™s summertime and Iā€™ll be enjoying a little more beers, wine and good food. Iā€™ll be eating too much during the weekends, then Iā€™ll try to go very low on calories monday and back to maintenance tue-wed-thurs days.
Come september Iā€™ll see where Iā€™m at and decide for the rest of the year.

5 Likes
2903

In the biz they call this Carb Cycling. :smiley:

3 Likes