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

Training Training Logs
2964

Double-digit deadlift sets with (relatively) heavy weight are no joke! Well done.

1 Like
2965

Is that the same as without touching the floor?

Your deadlift is going up

2 Likes
2966

This must be the detective in you. Enjoy your weekend away.

3 Likes
2967

Had a great evening and night yesterday.
No weigh in.
Spend the afternoon on a stand up paddle board, that was great fun. First time trying that. Got soaked a couple of times or more than a couple actually.

Yes slow eccentric stopping an inch or so just above the floor. Trying to brace and stay rigid all the time.

Yeah it feels like Iā€™m getting stronger.

2 Likes
2968

Top work on the deads mate. For your slipping grip, do you use chalk?

1 Like
2969

Hell of a workout mort good stuff

1 Like
2970

Woke at 77,7 kg - 171,3 lbs

Todays training

Run

1 km 4:06 min - tieing last km
400 m 1:26 min - another tie.

The 1 km was much smoother than last time.
400 the first 300 was smooth as butter then I stiffened totally and had a struggle the last 100 m.
Iā€™m pleased with tieing my runs, gave it all I had.

@I_Luc thanks mate, no chalk. I think itā€™s going to mess everything up in my room.

@idontbrag123 Thanks man, Iā€™ve got a long way to a 550 pull which I never ever think is going to happen.

4 Likes
2971

You need chalk man, it helps with grip sooo much, you wonā€™t know yourself

1 Like
2972

Agree you need chalk and I donā€™t think it really makes the place too messy. If not maybe consider straps for some heavier pulls.

2973

Agree with the chalk too, it makes a whole lot of difference. Quite easy to clean too if you leave some on the floor. A thin layer on the hands will suffice.

ā€¦wait, room? thought you were in your garage

2974

Well youā€™re a hell of a lot faster than me thatā€™s for sure XD

1 Like
2975

Well we all shine at something, and Iā€™m built for running and cycling. In my younger days I ran 10 km in about 37 minutes.

Nope in my basement, itā€™s a place for all the junk we have, but weā€™ll do the laundry down there as well. So trying to keep it a little clean.

5 Likes
2976

Woke at 77,6 kg - 171,1 lbs

Todays training

Hard Viking training

W7D1

Delts and triceps + 1 set of chest

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

.

OHP overwarmup giant set the first 3 sets

  • lat pull down 3 x 10 @ 40 kg

  • Ramping up to a double @ 50 kg (6 sets)

  • Dynamic side plank x 7

OHP 50% set + FSL amrap

  • 42,5 kg x 11, 6 (+1, +1)

  • FSL 14 x 32,5 kg (0)

DB lean away lat raise + one arm push press

  • 8 kg x 10+10

  • 16 kg x 14 + 9 (+1, 0)

lat raisefull + partials

  • 12,5 kg x 19 + 9 partials (+1, 0 )

  • drop to 8 kg x 14 + 10 partials (+1, +1)

Incline sidelying lat raise

  • 3 kg x 10 new exercise

rear delt fly 350%

  • 17,5 kg x 18, 14, 12 (+1, 0, +1)

DB Bench 350 set

  • 25 kg x 18, 12, 10 (0, 0, +1)

Dip

  • 16, 8 (+2, 0) about to have it should have done 2 sets.

Skull crusher ez bar 50% set

  • 30 kg x 15, 9

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1 hour 5 minutes + 10 minutes warm up

.

Good and solid workout.

OHP still progressing by a rep per week, and itā€™s getting more staple so thatā€™s a win.

Good and solid workout yet again.

4 Likes
2977

Keep smashing those shoulders! Nice workout.

1 Like
2978

Woke at 77 kg - 169,8 lbs
1800 calories yesterday about 165g protein.

Todays training

Hard Viking Training

W7D2

Legs and back + DL speed work

Warm up: rope skipping, BPA, Glute bridges, bw squats, lazy lifter

Squat over warm up first 4 giant sets

  • Box jump 4 x 3

  • Squat 7 sets to a single @ 100 kg last set loose belt.

  • Hanging leg raise 10, 10, 9, 9

Squat 50% set + 2 back off sets

  • 90 kg x 12 + belt (+1) forgot the 50% set

  • 80 kg x 14 (+ 5 kg) loose belt

  • 20 repper: 23 x 67,5 kg (+ 2,5 kg) beltless

  • 90 kg x 6 (+1) did the 50% set last 1 minute rest after the 20 repper. Belt on again

Deadlift speed

  • 3 x 2 @ 105 kg + chains

Bulgarian split squat 50% set

  • 10 x BW, 10 x 8 kg

  • 15ā€™s kg x 12, 6 (new weight + 2,5 kg) left leg

  • 15ā€™s kg x 12, 6 (new weight + 2,5 kg) right leg

chin up

  • 6 x 7,5 kg over warm up (0)

  • 15 reps BW (+1)

Kroc row

  • 8 x 22,5 kg

  • 3 x 42,5 kg (overload)

  • 20 x 35 kg Both (+1) with straps

1 hour 15 minutes + 10 minutes warm up.

Squat were a bit all over the place today, but got all the reps.

DL 105 + chains probably a bit too heavy to call it speed.

Chins and krocs was good as well.

Bulgarians added weight bailed out a little maybe 2 reps on the first and a single on the second set.

Drenched in sweat when I finished, this is a tough day.

6 Likes
2979

Does that mean sich doubles or you have done 6 Sets to arrive at 50 kg?

2980

Rep scheme 5, 4, 3, 2, 1 reps increasing weight every time, 20x10 warmup then 30, 35, 40, 45, 50 kg ending at about 85% of 1RM next week the same but doing a double at the end.
Then Iā€™m primed for the amrap sets with a bit lighter weight.
Hope it makes sense.

1 Like
2981

Ah I see, thanks for the explanation

2982

I bet this had a different effect than usual.

1 Like
2983

more great work in here. You deff have a bodyweight (or more) 20 repper in you now mate.

1 Like