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

Training Training Logs
2924

Unfortunately not always how things work in the fitness industry

3 Likes
2925

Yeah youā€™re probably right, but @simo74 is a clever Aussie and Iā€™m sure he knows if itā€™s a good or bad one. If itā€™s a specific class about the big 3 it should be good.

1 Like
2926

Mark is correct not all these are great. The one I am attending is at the gym where I will do a novice comp later this year so at the very least I will get to familiarise myself with the equipment and the commands used in contest. If I can pick up any technique tips on top of that then Iā€™m winning.

2 Likes
2927

woke at 77 kg - 169,8 lbs
1800 calories: 125C, 154P, 60F
Had a big bowl of rice last night, they probably filled my glycogen stores up a bit.

Todays training

Hard Viking Training

W5D3

Chest and biceps + 1 set of delts

Warmup: Ropeskipping, BPA, kneeling bottom up KB press

Bench press over warm up first 4 set giant setted

  • Underhand BB row 4 x 10 @ 45 kg

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

  • Bicycle crunch 4 x 12 each side

Bench Press AMRAP

  • 9 x 75 kg (0)

  • 15 x 60 kg Should have been 65 stupid. Ah well.

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DB incline bench press 350 set

  • 32,5 kg x 8 new weight

  • 25 kg 15, 10, 8 reps (+1, 0, 0) 33 reps

DB floor 1Ā½ fly + band cross over

  • 8 kg x 12 reps + 12 reps

  • 12,5 kg x 11 + 12 reps (+1)

Seated DB OHP 350 set

  • 20 x 6 kg (+1) over warmup

  • 16 kg x 19, 12, 10 (+1, 0, 0) 41 reps

EZ bar curl 50 % set

  • 35 kg x 15, 9 (+1, +1)

  • 20 kg x 20 (+1) reps 3 sec eccentric (not 3 sec, but slow)

DB curl 350 set

  • 12 kg x 18, 10, 8 (0, 0, 0) 36 reps

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1 hour 15 minutes + 10 min warm up

Pretty pleased with today, 9 reps on top set, took a pause at the top and thought Iā€™d have number 10, but no, roll of shame. The last full rep was quite good.

Not much to say about the rest, had a single extra rep on most sets, so Iā€™m getting stronger.

6 Likes
2928

Must be doing something right!

1 Like
2929

Woke at 77,4 kg - 170,6 lbs
1900 calories: 165C, 155P, 64F
wtf Iā€™m eating pretty clean, eating under maintenance, but weight is increasing again. Damnit. Well Iā€™m writing this stuff and Iā€™m really not bothered about it, just curious.

@Frank_C Yup something must be right. Iā€™m still tweaking from week to week but basically the same.

3 Likes
2930

I was two pounds heavier than I expected to be today. It couldā€™ve been the watermelon I ate after dinner. It could also be the Reeseā€™s flavored coffee creamer that I discovered this week. :smile:

2 Likes
2931

Hey Mort, Iā€™ve been a bit of absentee round here for the past month or so. Just now catching up on your log. Very sorry to hear bout your dads passing but glad that you were able to be there for his final moments. I pray that your mom will get along ok on her own. Looks like your capitan consistency in the gym as usual. I need to take a que from you lol.

1 Like
2932

Looks like you havenā€™t missed a workout in the past year. I wouldnā€™t have expected anything less from you tbh. Inspirational dedication.

1 Like
2933

You really are the model of consistency @mortdk itā€™s not easy getting in the gym week in week out what still balancing life, work, family etc. There are many young folks that could learn a lot from you. Gainz donā€™t come from some new program or rep scheme, they come from hard work week after week after week. Nice job man

2 Likes
2934

Iā€™m one of those lol

1 Like
2935

Woke at 78 kg - 172 lbs
With friends yesterday so it meant great food, beer and wine

@jackolee Thanks man
@idontbrag123 I went over my logs and have been really consistent for a long long time.
@simo74 Thanks Simo, But I just donā€™t have much gainz to show to be honest, I feel Iā€™m busting my ass every session. But nothing really happens. But I like it and itā€™s been part of my life to train and train hard for many years now. Buys are grown up, Iā€™m at a steady place in life so I can hammer it.
For youngsters well they should just be enjoying life, and follow a program where they can miss workouts.
@whang I think youā€™re doing pretty good man, just keep going, donā€™t sweat it if you miss a workout, as long as youā€™re decently consistent getting sessions in every week.

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Todays training
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Hard Viking Training

W5D4 Disaster

Back + leg technique

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

sumo DL SS w/ ab wheel x 10

  • 5 x 50, 60, 70 kg

Deadlift Overwarmup First 3 ss W/ kb swing

  • 3 x KB swing x 12 @ 24 kg

  • Deadlift 5 sets ramped to a single at 145 kg. Felt heavy

Deadlift

  • 2 x 135 kg belt + mix grip (- 7) Called it here no power

  • 3 x 5 @ 90 kg

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Front squat

  • 5 x 40, 45, 50 kg no PR set

Squat

  • 5 x 55, 60, 65 kg no PR set

Bent over BB row

  • Ramp to a single at 82,5 kg

No back off

Pull up

  • 5 sets ramped to a single with + 10 kg, hanging in top position for 5 seconds

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

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50 minutes + 10 minutes warm up.

No power today, eating and drinking to much yesterday probably.
Did a deloadā€™ish workout no sets taken to failure or even close.
BB row and pull up to a heavy single, should be good.

Really disappointed, but shitty days happens so back to the grind again.
Proud of myself, not to go for a PR set on DL when everything was off.

4 Likes
2936

Yeah, just trying my best to get the sessions in. Some things are higher on the priority list right now, it is what it is. Thanks mort!

1 Like
2937

Any workout where you push yourself close to failure is a good day. The body doesnā€™t know how many reps you do; it just knows when you canā€™t do any more.

1 Like
2938

Woke at 77,9 kg - 171,7 lbs
Not counting in the weekends.

Todays training

Running

1 Mile in 7:25 PR by 7 seconds

another mile at a slower pace.

Went out at an optimistic pace which would have brought me down to the 7 min mark. That made the whole mile miserable and it was first back home I realized it actually was a pr.

You might be right about that J, but getting 2 ugly reps, when the goal was 10. That wasnā€™t really pushing it. No sets yesterday was taken anywhere near failure. (except maybe the 2 rep DL)

But I agree the body doesnā€™t know.

3 Likes
2939

Smashing it Mort, great bloody work mate!

1 Like
2940

Woke at 78 kg - 172 lbs
Didnā€™t count yesterday.

Todays training

Hard Viking training

W6D1

Delts and triceps + 1 set of chest

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

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OHP overwarmup giant set the first 4 sets

  • straight arm band pull down 4 x 12

  • Ramping up to a single at 50 kg (6 sets)

  • Dynamic side plank x 4

OHP Amrap + 50% set + FSL amrap

  • 42,5 kg x 10, 5 (+1, 0)

  • FSL 14 x 32,5 kg (0)

DB lean away lat raise + one arm push press

  • 8 kg x 10+10

  • 16 kg x 13 + 9 (+1, +1)

lat raisefull + partials

  • 12,5 kg x 18 + 9 partials (0, +1 )

  • drop to 8 kg x 13 + 9 partials (+1, +1)

Incline Y raise

  • 2,5 kg x 18 new exercise

rear delt fly 350 set

  • 17,5 kg x 17, 14, 11 (+1, +1, 0)

DB Bench 350 set

  • 25 kg x 18, 12, 9 (+1, +1, 0)

Ring dip 50% set

  • 10, 6 (+1, +1)

Skull crusher ez bar dropset

  • 30 kg x 14

  • 20 kg x 14

  • 10 kg x 25

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1 hour 5 minutes + 10 minutes warm up

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Good and solid workout.

OHP moved quite well, so happy and the rest was good as well.

Iā€™m using quite a lot of body English on the lat raises. Might do a set of light weight just to feel the muscles work a little more.

6 Likes
2941

Hard Viking Training

W6D2

Legs and back + DL speed work

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

Squat over warm up first 4 sets superset

  • Box jump 4 x 3

  • Squat 8 sets to 2 x 97,5 kg last set loose belt.

  • Hanging leg raise 10, 9, 9, 9

Squat 50% set + 2 back off sets

  • 90 kg x 11, 5 + belt (+1, 0)

  • 75 kg x 15 (+ 5 kg)

  • 20 repper: 22 x 65 kg (+ 2,5 kg)

Deadlift speed

  • 3 x 3 @ 95 kg Deficit

Bulgarian split squat 50% set

  • 12 x BW

  • 12,5 kg x 17, 10 (+1, 0) left leg

  • 12,5 kg x 17, 12 (+1, 0) right leg

chin up

  • 6 x 7,5 kg over warm up (+1)

  • 14 reps BW (0)

Kroc row

  • 5 x 22,5 kg

  • 3 x 42,5 kg (overload)

  • 19 x 35 kg Both (+1) without straps

1 hour 5 minutes + 10 minutes warm up.

Another good workout, have added the 50% set to the main set of the day.

Squat was good and powerful.

Almost bailed after deadlift, but manned up and finished strong.

Adding reps to squats, Bulgarians, chins (the over warm up) and krocs.

And the deficit deadlifts was fast and easy.

So a good one.

6 Likes
2942

Personally I think lightweight no body English side laterals are better for really targeting the side dealts. I tried to go up in weight but seems like adding sets at lower weight just feels better

2 Likes
2943

Iā€™m thinking about the same, but Iā€™ll keep the heavy set and do a light set to finish the delts off.

1 Like