I’ve been trying that but I seem to just have high and normal days - no low carb days. 
It’s not so much low carb more like a fasting day… if I can.
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Good luck! I’m hoping to kind of do intermitte fasting just to keep calories down today and tomorrow.
July 4th dinner - too much dessert
July 5th - don’t eat til dinner and then have fun eating and drinking with friends
July 6th - don’t eat til dinner
It’s July 5th at 9:38 in the morning and I’m hungry. I don’t know if I’m going to make it. 
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Hang in there J, I’ll be cheering … you can do it.
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Woke at 78,1 kg - 172,2 lbs
So just under 3000 calories yesterday
about half from cake, candy and salted almonds + wine and G&T’s
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How is the hangover on this one???
Woke at 78,6 kg - 173,3 lbs
Eating out yesterday, no counting, but definitely a lot of calories.
@BOTSLAYER No hangovers, didn’t go overboard here just a couple of glasses of wine and one G&T.
Was at the workshop yesterday, very interesting. One takeaway was that there’s not one single Right or wrong way to do the motions.
I was told to let my knees go further forward and not have my shins perpendicular to the floor. Should put in a better position to push of the floor.
OH and don’t let the bar touch the body during the lift it creates to much friction that could be used to pull more weight. And my squat form was quite good. That came as a little surprise.
Of again today to learn corrective movements.
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Woke at 77,8 kg - 171,5 lbs
no counting calories.
Todays training
Hard Viking training
C1W5D1
Delts and triceps + 1 set of chest
Warmup: Ergorower, kneeling bottom up kb press, bpa, yoga flow.
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OHP overwarmup giant set the first 4 sets
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straight arm band pull down 4 x 12
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Ramping up to a double at 47,5 kg (6 sets)
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oblique crunch 4 x 14
OHP Amrap + FSL amrap
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9 x 42,5 kg (+1)
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FSL 14 x 32,5 kg (-1)
DB lean away lat raise + one arm push press
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10 kg x 10+10
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16 kg x 12 + 8 (+1, 0)
lat raise full + partials
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12,5 kg x 18 + 8 partials (0, 0 )
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drop to 8 kg x 12 + 8 partials (+1, 0)
rear delt fly 350 set
- 17,5 kg x 16, 13, 11 (+1, +1, 0)
DB Bench 350 set
- 25 kg x 17, 11, 9 (-1, -1, -1)
Dip 50% set
5, 12 (-2) started to struggle, should have done 2 sets.
Skull crusher ez bar 10 – 12 reps + 350 set
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30 kg x 5
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35 kg x 5 stopped it here should have done 10 – 12 reps, but was wasted.
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55 minutes + 10 minutes warm up
.
So this was after my 2 day workshop. The first part was fine, the last I was a bit wasted, so cut it short.
All in all I’m pretty happy with today.
Will try to give some feedback from my workshop tomorrow, but it was very good.
The dude who hold it, is/was on the danish national powerlifting team and have several medals at the european and the world championships in the 74 kg class. So a pretty strong dude.
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Woke at 77,3 kg - 170,4 lbs
yesterday calories: 1250: 85C, 120P, 45F
Almost a fasting day, at least a very low cal day.
Todays training
Hard Viking Training
W4D2
Legs and back + DL speed work
Warm up: Ergorower, BPA, Glute bridges, bw squats, lazy lifter
Squat over warm up first 4 sets superset
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Box jump 4 x 3
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Squat 8 sets to 1 x 97,5 kg last set loose belt.
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Hanging leg raise 9, 9, 9, 8
Squat
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10 x 90 kg + belt (+2)
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FSL 16 x 70 kg belt (+ 5 kg)
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20 repper: 23 x 62,5 kg (+ 2,5 kg)
Deadlift speed
- 4 x 3 @ 85 kg Deficit
Bulgarian split squat drop set
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12 x BW
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12,5 kg x 16 (+1), 8 kg x 6 left leg
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12,5 kg x 16 (+1), 8 kg x 8 right leg
chin up
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5 x 7,5 kg over warm up (+2,5 kg)
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14 reps BW (0)
Kroc row
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8 x 22,5 kg
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2 x 42,5 kg (overload)
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18 x 35 kg Both (+1) without straps
1 hour 5 minutes + 10 minutes warm up.
Squat was quite good, the last two reps with 90 kg were really good.
The rest was just grinding away.
Bulgarians are so hard.
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Allrighty then, I’ll try to sum up my learning experience.
The organiser was a guy called Jacob Beerman, He has his own site Maxer.dk with lots of stuff.
He has been on the danish national team and been to world and european championships in powerlifting and have won several medals in the 74 kg class.
The workshop was called get a better Technique in squat, bench press and deadlift.
Day one focused on the technique in the big three and Jacob was going over each lift using a couple of participants for each lift. I volunteered for squat and was told it was a quite good squat. I leaned to one side and we worked a little to fix that.
A takeaway was that it’s not dangerous to let the knee travel in front of the toes. It’s not dangerous to have your knee cave in, if you’re doing it all the time, then the body has adapted to it. He mentioned that in some countries that was very common to do it and it was allowed and teached by the coaches.
The bench not much to say, a little on how to set up an arch and keeping shoulderblades together.
I volunteered in the deadlift as well and thought that I would shine here.
But was corrected a lot. First he moved me a little further away from the bar, let my shoulder a little in front of the bar and let my knees travel a little forward. So I’m relearning the DL at the moment. It feels okay.
The second day we were divided in groups of three, and did a lot of lifting, with variations of the main lifts. paused lifts, slow lifts, high bar, low bar, front, close grip wide grip, incline, floor press, deficit, snatch grip.
Then we spotted each other and was discussing different ways to correct our lifts.
At the end I bought his book, in which there were a link to a program…
3, 4 or 5 days a week.
Everyday has you squatting, benching and deadlifting one day normal and the rest variations.
It’s a 16 week program 8 weeks of foundation and 8 weeks of “peaking”. Very linear progression style program.
He has been training with the Norwegian national squat as well and their approach is very high frequency and not as intense.
It’s focused on getting better and stronger in the big three… Will I try it OHH yes. I’ll do 4 more weeks of what I’m doing now.
Then I’m going on a week of holidays, when I’m coming back I’ll start out. The first month will be slowly adding every lift every work day.
Then by new year I hope to put up some big numbers.
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That’s a relief. Haha.
Anything he mentioned about your back? I noticed you were a little rounded (but still braced) in your previous video - so I don’t think it’s a big deal. Just curious if he became nitpicky with it
Looks like you had a really good time Mort!
Yeah I was really happy with it.
The rounding was sorted out, by having me stand a little further from the bar, with the shoulders a little in front of the bar.
Adapting the lift to the body, not the body to the lift.
It’s going to take some time to get that sorted but I’ll try.
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Wise words.
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Yep, sounds about right, when my deadlift starts to such it’s usually because I bend down too far and it resembles a deep squat, I was told a while back keep my ass higher and further back as you were told, it’s a pull after all, that way you can sit back and pop the weight off the floor
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sounds like a good day and well worth it. I have just signed up for a powerlifting workshop in August too. It will cover the three lifts so hopefully i’ll pick up a few little helpful tips just as you have.
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I jealous of all these workshops. Not that I could lift in them right now
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Woke at 76,7 kg - 169,1 lbs
calories 1750: 127C, 149P, 66F
First time under 77 kg / 170 lbs
Three days of going quite low on calories has done the trick.
Todays training
Running
4x400 m with 400 m walk/jog in between
first 3 1:40 or just under
last one 1:35 or thereabout. Using the gps tracker in my phone and just letting the clock and distance run through out.
First one was hard the rest was quite good.
@I_Luc except I was told to put my butt forward a bit to get the shoulders in front of the bar and to pull straight up no sitting back.
@simo74 you’ll learn a ton if the coach is a good one, and I’ll bet he is, otherwise he couldn’t get anyone to attend them.
@guineapig when you’re back to full strength and have some money you haven’t any use for then do it. But your lifts looks amazing so you’d probably be used as the good example.
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Nice!
Congratulations on the drop below 77 kilos! Major accomplishment!
I know reaching 145 recently has made me never want to gain weight again! Now that you’ve got to this point, what are your thoughts on sticking around vs drifting back up a bit?
Looking forward to reading your log as you transition back toward a strength emphasis. Looks like you’ll be starting yours a few weeks before I start mine in September.
Any specific number goals? I’ve got some unfinished business with 2-3-4 plates, myself, having topped out at 220 / 305 / 355 at the end of 2018.
Thanks BTT I think I’ve reached my goal around here, maybe another kg to get to 76 kg, but I’m not too worried.
Plan is to stick under 80 kg, If I reach 76 it’s carb depleted so probably full on carbs around 78 kg. Gives me room for some weeks where I can eat a bit more.
I’m still in it for the 1-2-3-4 plates, and then I’ll pursue the illusive 200 kg deadlift. (the 1 OHP and 2 bench I’ve done)
I’ve got a buddy of mine who injured his knee during an arrest, he pulled 197,5 kg that week and according to plan he should pull 200 kg the next. He has never lifted 200, if I’m doing it I can tease him for the next many years.
So a true 1-2-3-4 plates by the start of 2020.
I’m sure you’ll reach 2-3-4 by the end of this year, you’ve been very consistent and been doing solid programs.
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