Woke at 80,6 kg - 177,7 lbs
yesterday 2900 calories.
Not unless you practice you wonāt.
Oh I do! at least two times a week.
More than a year ago I had a challenge with my self. Push ups and pullups every day for 200 days. 1 pushup + every day and 1 pullup + every 5 days or so.
Not in a row. Ended up the last day doing 200 push ups and 75 or something pull ups. In about 30 minutes. I still suck 
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Todayās training
Rise of the Viking 5/3/1
C1W3D3
Warmup: jump rope, yogastuff, stretches, shoulder dislocates, kneeling bottom up KB
SGHP
8 x 40, 45, 50 kg 6 x 55 kg.
Bench Press
Ramp to 1x85 kg
Worksets
80 kg: 5, 5, 5, 5, 6 last set RPE 9
BB row
3 x 12 @ 45 kg
Dip at home so Ring dips
1 x10 + rest pause 20 sek pause: 13 ā 6 ā 4 = 23 1 rep less, but itās the rings.
Bulgarian split squat w. DB
3 x 12 @ 10 kg each leg.
BB curl 350 set 60 sec rest
Ramp to 45 kg x 1
25 kg: 22 ā 16 ā 11 : 49 reps keep weight
DB lat raise 350 set 60 sec pause
7,5 kg: 20 ā 15 ā 13 : 48 reps keep weight
Didnāt pace today 1 hour 20 minutes.
Again a good workout, even Bulg. Split Sq feels kind of good.
Got my self a T bar handle tried it out, not as taxing for the lower back as BB rows.
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Ur bigger than me now lol. Youāll be a 100kg monster soon if you arenāt careful
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woke at 80,4 kg - 177,3 lbs
yesterday 2800 calories
Todayās training
Rise of the Viking 5/3/1
C1W3D4
Warmup: Thorax skiing, yogastuff, stretches, lazy lifter and jumps.
Powerclean to pushpress
3 x 40, 45, 50 kg + 1 x 55 kg 1 x 60 kg
Deadlift Matt Kroc
1 x 127,5 kg double overhand
1 x 127,5 kg double overhand
1x 127,5 kg hook grip
1 x 127,5 kg hook grip
1 x 127,5 kg belt on, mixed grip
1 x 127,5 kg mixed grip
100 kg x 10 beltless double overhand, for a bit of volume.
Squat paused
5x5 1 plate very good, really feeling good.
DB incline bench press
Ramp to 32,5 kg x 3
350 set 1 min pause
22,5 kg 24, 14, 11 = 49 reps same as last week, one more on first set, one less on last.
SS Chins various grip between squats and bench
10 x 3 sets + 10 kg
1 hour 10 minutes.
I did an extra set of 1 of DL and a backoff set too. I think that I can handle it. Next cycle I might do it there too. The last 2 cycles just the prescribed sets and reps ļ
Iām used to do day 4 on Saturday, today I did it the day after bench day.
Back and chest was still a bit fatigued. Shoulders a bit angry with me ļ
Rest day tomorrow, my son and his boarding school performs a Gymnastic show, 225 boys and girls on the floor at one time. Looking forward to see him.
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woke at 80,6 kg - 177,7 lbs
yesterday 3200 calories or thereabout
Had a good amount of food and wine.
Topped it with chips and chocolate.
First cycle of the rise of the Viking finished.
Liked it this far.
Squats are coming along very good. Will try to get a video next week.
DL is cruising at this weight.
Bench a lot of volume, with 2 times benching. I think the P. Carter styled pause scheme on day one is doing me good.
However on top of the 10 emom sets OHP my pressing volume is about to be on the limit.
OHP dunno after next cycle itās time for a cycle of PR sets.
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Thats good you liked it. Keep up the good work mort!
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It happensā¦ I had a shade under 2000 calories at Taco Bell on Thursday 
Practice does not guarantee good results in my experience. Several years ago I got to where I could do 4 x 10 with about 60 seconds rest between sets. I weigh about the same now and I canāt even do 3 x 10. Iāve never stopped doing them altogether but I have changed the emphasis. Back then I was doing rest/pause on my final set if I didnāt get to 10. Now I just settle for doing three sets of whatever (usualy 10,10, 8). And this nerve thing from my crutch use seems to affect pull-ups the most. They hurt my shoulder now so Iām not exactly pushing them.
Practice may not guarantee massive gains in terms of reps but it does ensure that you donāt suck at them! And I guess I should say my perspective is skewed because Iām talking about adding reps at the 8-10 rep mark (or even higher). Going from 17 reps in a set to 20 reps seems to be a lot harder than going from 5 reps to 8 reps.
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woke at 81,3 kg - 179,2 lbs
almost a 2018 PR
Didnāt think I overate yesterday ??? didnāt track though.
Later today badminton for about an hour. Might run a couple of 400 mās before.
Argh as I write this my buddies called the badminton off due to work and illness. Damn them.
Running it will be. And I might even start my next cycle today
Thinking about what to do after my rise of the Viking cycles, it ends about june 1.
Kroc have a 16 week program that goes like this:
Weight progression for squats, bench, military presses and deadlifts
Week One - 5x10x60% no deadlifts (5 sets of 10 reps @ 60%)
Week Two - 5x8x65%
Week Three - 5x5x70%
Week Four - 5x3x75%
Week Five - 5x10x60% no deadlifts
Week Six - 5x8x70%
Week Seven - 5x5x75%
Week Eight - 5x3x80%
Week Nine - 5x10x60% no deadlifts
Week Ten - 4x8x75%
Week Eleven - 4x5x80%
Week Twelve - 4x3x85%
Week Thirteen - 5x10x60% no deadlifts
Week Fourteen - 3x8x80%
Week Fifteen - 3x5x85%
Week Sixteen - 3x3x90%
Very Wendlerāish I might try that one.
Or go BBB ?
I really want to get to my goal of 2-3-4 plates this year.
I pretend that I get the first goal june 1: 2 plate bench.
Hoping that I have a 2Ā½ plate squat and 3Ā½ plate DL.
The last 2 cycles of Rise of the Viking will be PR sets + some FSL pr stuff the first cycle an 5ās pro FSL 5x5 the second on OHP, Sq and bench and the Kroc thing on DL. I think those final three weeks of kroc are going to be tuff AF.
So any input to get to my goals are appreciated.
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When you say Hook Grip, is that where you place your thumb under your fingers to help your grip out?
Yeah exactly. It took me some time to learn, and I still get a pretty sore thumb from time to time.
when double overhand my grip is kind of weak, working on it though.
Mixed grip is the strongest. But it should make some imbalance in the body or something. So being a bit careful with those.
Straps is kind of cheating and I am not that comfy with them
???
I am not that comfortable with the hook yet, so at the moment mixed grip is stronger for me
Todays training
Got a bit in anyway
Running
1200 m warmup
Then
3 x 400 m : 1 min 38, 1 min 33, 1 min 36
then
4 x 100 m : 20 sec, 19, 18, 18
400 m cool down
3K run
Pleased with that
To the basement for some form videos:
conv. DL 60 kg x 5
squat stance DL 60 kg x 5
Sumo DL 60 kg x 5
Squat 60 kg x 5
Squat 80 kg x 1
I know those were easy weights, but form has to be there in the first place.
I think Iāve come a long way, thanks for those of you who gave advice
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sexi
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Yeah those old school tights
You could also look through 5/3/1 Forever at some of the strength-based programs. I know Wendler states in the book that leviathan, coffinworm, and some other ones are good for strength.
In the end, though, you know the most about what you will be able to recover from. The best program is one that you believe in and that suits your lifestyle.
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