I’ve never tried it personally, but I’ve heard good things about liquid chalk for use in places where you either aren’t allowed chalk or don’t want to make a mess.
Great work in here Mort.
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Looking good, mort! What’s your workout pace like (rest periods, general pace between exercises etc.)? I’m so impressed that you’re able to get in all of your work in under 90 minutes. My Monday workout (including 17 minute warmup, I admit) took two hours, which is about 30 minutes longer than I’d like.
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Yep, liquid chalk is a little better than the blocks, chalk is a must have, I get chalk all over the place in the garage but usually vacuum it when I do the rest of the house.
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Liquid chalk is also a cleaner option. I’ve never used it for lifting though, so I can’t vouch for its effectiveness
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10km in 37 minutes is extremely impressive. That’s something that would certainly take me years of hard dedicated training to reach. I’d be lucky to get 5km in 25 minutes right now.
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weight yesterday and today 76,5 and 76,7 kg - 168,7 and 169,1 lbs.
Weight has been consistent between 76,5 - 78 kg for the last month. I’ll stay around here for a while I hope.
Yeah the first rep was hard, but then somehow it felt okay for the next 4 and the last I almost dropped.
little to no rest for the warm up giant sets. Then 1 - 2 minutes on the last couple of over warm ups.
A little longer than 2 minutes before the amrap set. Then I’m down to about a minute between everything. Shifting equipment takes a bit as well.
@simo74, @I_Luc, @littlesleeper, @dagill2 I’ll have a look into the chalk if grip becomes a matter. For the heavy low rep sets it’s usually not grip that’s giving up first.
Thanks man, but as stated I’m built for it, when I ran that fast, it didn’t feel like it, because someone was always faster.
Only in my later years I realized I was in quite a good shape haha. I’ll bet lifting is the same.
You lots that squat 400+ pound don’t realize how strong you really are.
As I did, you see someone lifting more weights and thinks oh I’m not strong yet. But believe me you are.
Bench session coming up in a couple of hours, hopefully there is a rep more today.
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Good luck man.
Todays training
Hard Viking Training
W7D3
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
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Underhand BB row 4 x 8 @ 50 kg
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Bench press 7 sets ramped to a single @ 82,5 kg
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Bicycle crunch 4 x 14 each side
Bench Press AMRAP + 50% set
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75 kg x 8, 6 (-1, +1)
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65 kg x 13(+1)
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40 kg x 20
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DB incline bench press 350 set
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22,5 kg x 8
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25 kg 16, 9, 8 reps (0, -1, 0) 34 reps
Seated DB OHP 350 set
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20 x 7 kg (+1) over warmup
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16 kg x 19, 13, 11 (-1, 0, +1) 43 reps
EZ bar curl 50 % set
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35 kg x 17, 11 (+1, +1)
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20 kg x 25 (+2) reps 3 sec eccentric (not really)
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1 hour 5 minutes + 10 min warm up
Only 8 reps on the amrap, that felt pretty good and I thought I had 10, at least 9 I was sure. But when the bar hit the chest nothing happened. Well got an extra on the 50% set but the pause was longer than 60 seconds. Punished myself with a 20 rep set.
The rest was tough, we’re having a heat wave here in DK and Europe. Reaching 30+ degree C.
I don’t really get it, the rest of my main lifts are all increasing but bench is just stuck. Well it’ll go up eventually I hope.
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Any videos? If it’s a technical issue I’m sure a lot of your bros here could help
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So what’s the goal? Strength or hypertrophy? Your training says it’s hypertrophy. If your body isn’t responding then it’s time to change the stimulus. Change the load, rest times, order of exercises, etc.
How do you feel about running SGSS for bench only? You could start with phase two and do the 5s, 3s, and ladder reps to see if that adds a few pounds to the bar.
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Mort have you considered changing to a more linear progression for bench but adding in additional bench during the week. Alternatively add in a couple hundred push ups every day. I find my push strength and endurance responds to volume and frequency. I never really got much out of drop sets or rest pause when it came to chest. Usually the triceps are already fried and the bar just doesnt move.
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Woke at 76,5 kg - 168,7 lbs
Won’t be doing anything today.
Nope, I will film next week, but I feel technique is fine.
Hypertrophy, following Poul Cartes 8 - 12 - 8 rep scheme for my main lifts.
I’ll do another week, then I’ll be on a weeks vacation to Mallorca, Spain.
After that I plan on doing the program I got from the dude that held the workshop.
No I’m quite stubborn, when it comes to programs. I’ve been doing this for the past 7 weeks or so. It works on the rest of my lifts, so something is right.
One reason could be I’m undereating mon, through thursday, then I’m eating a bit more filling up my glycogen stores during the weekend.
That means OHP and squat have full energy. Then when I’m reaching thursday I’m depleted a bit, which in terms leaves me a little weak.
No workout today, maybe a long walk later.
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If this was going to have a negative impact then it would definitely show up on a pressing workout. You could try messing with your carb timing to see if that helps.
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@mortdk what is your main purpose on your current program. You seem like you are focused on strength or at least amrap strength/endurance. But you are also losing weight and doing a more bodybuilding working to failure with drop sets thing. You seem to be getting some good results in terms of increased strength endurance with deadlift and squat. Bench or even oh press in my experience suffers the most from bodyweight reduction and is much harder to increase amrap strength endurance than the others.
Maybe it’s time to really think about what you are trying to achieve and change the program.
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I’ve been reading and listening to Paul Carter about building mass/muscles. I know at the moment it’s a two headed monster because I’ve been losing weight at the same time.
PC says that if you work in the 8 - 12 rep range with the purpose of adding reps at first and then weight, then you should go from 75 kg x 8 reps to 75 x 12 and eventually you’ll reach 100 x 12 and when that happens you will have gotten stronger and bigger.
Everytime you push to failure or near failure that is the main driver of muscle growth.
I’m not using drop sets and only very limited rest pause sets. I’m doing sets across with 1 minute rests pushed to failure.
I did a 531 template where the purpose was to beat the previous rep maxes, that went quite well.
I will however when I come back from my vacation (probably) shift to the strength oriented program I got.
Don’t get me wrong here, I’m not stressing over it, I’m just curious that all other lifts goes up, except bench, which have always been my best lift.
@Frank_C said that the body don’t know how much weight it’s lifting it only knows it have to prepare to get better. I’m not to worried, I know I’m writing it down, put I’m not panicking. Yet.
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Is the structure of your plan something you took from a Paul C program or was it written by him.
Whilst I agree with this as a statement I don’t think it is this simple, especially as we get past our T prime. As long as you are seeing progress then that’s fine, progress for adding muscle should mean either weight in the scales or measurements increasing.
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Yesterday woke at 76,2 kg - 168 lbs
Today at 75,5 kg - 166,4 lbs
Not counting any calories these days, not eating very healthy but not to bad.
Today is about 15 kg - 33 lbs loss since new year.
Yesterdays stupid training.
Hard Viking Training
W7D4
Back + leg technique
Warmup: Ropeskipping, BPA, BW squats, Glute bridges, lazy lifter.
- Quick complex bar x 8: DL, row, cleans, front squat, press, back squat
Sumo DL SS with ab wheel x 10
- 5 x 50, 60, 70 kg
Deadlift Overwarmup SS with KB swing
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3 x KB swing x 10 @ 24 kg
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Deadlift 5 sets ramped to a single at 150 kg. 140x2 + 150x1 + belt and mix grip.
Deadlift
- 2 x 140 kg belt + mix grip Called it here.
30 minutes + 10 minutes warm up.
.
Tweaked my lower back, should have called it during warmup, 140 kg was heavy and slow and I could feel it in the lower back. 150 was just a stupid stupid struggle, lower back rounded like shit when the bar came to my knees and I just kept grinding it up.
Started my amrap set goal was to hit 7 or 8 reps with 140 kg, but my back hurt at the second tried pulling the third rep, but had to let go just off the floor.
Stripped the bar to 120 thinking I’ll just pull 10 reps here. But looked at it, stripped it to 95 kg, to do the floating DL think. Looked at it again, felt my back and called it.
Did 5 – 10 minutes stretching and mobility stuff.
Set up for front squats, unracked the empty bar and did half a rep.
Racked the bar, cursed myself for being stupid and called the day.
I’m stopping this experiment here, I can see it would work. If I changed the programming a little bit.
Next week I’m going to do a light week of my new strength program.
4 days a week, doing SBD everyday. 1 day for comp lift the 3 others will be variations.
Something like this
squat, paused, front, tempo
Bench, OHP, spoto, cgbp
DL, Sumo, deficit and SGDL
Then next saturday it’s vacation time, and I’ll evaluate the single week of this kind of training.
Lower back is sore today, I can move around but I can feel it.
Dammit I’ve seen a lot tweaking their low back, around here, thinking to myself be careful old man, don’t do it. And here I am. STUPID.
I just hope it’s minor and a little warning.
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Dude. Don’t beat yourself up. From where I sit you did the right thing. Look how it panned out:
Over warmup felt slow. So what? You still backed yourself and hit a grinder. Mayne not genius, but you didn’t miss and didn’t get hurt. So you keep going, which is exactly the right thing to do. Back goes on rep three. Shit happens. Stupid would have been doing the floating DL, which you didn’t.
You pushed, it hurt you a little. This happens when you’re pushing and isn’t a reflection on you being stupid, it just means one or more weaknesses got the better of you. That’s how you learn.
You could try what the physio told me to do when my back was a bit fucked, I found it helps a lot and takes no time. Do it morning and evening for a few days, then just do it when you warm up.
Lie down, flat back and feet on the ground with your knees around 45 degrees, like you’d do for sit ups. Pull your abs down and away from your belt line, then hold your pee (exactly like you would if you needed the toilet really badly and couldn’t find one) and take a deep breath into your belly, squeeze your glutes and push your hips up. Do three sets of 10.
Then set yourself up with your back flat on the floor and your feet flat on the wall so your knees and hips are both at 90 degrees. Again, pull your abs down and away from your belt line, then hold your pee (exactly like you would if you needed the toilet really badly and couldn’t find one), take a big breath into your belly and squeeze your glutes. Hold this for 10 seconds. Do this 10 times.
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Yer mate don’t beat yourself up too much. It hurt and you stopped at the right time. Now just rest up. Mine hurt a bit 2 weeks ago and I stopped a set half way through. I then walked around for a few minutes deciding whether to carry on. I decided to brace hard and keep going and was luckily ok. Since then back has been a little off but with lots of self massage and a few pain killers it’s come good.
I think you are right and it may be time to change the program. I really think you should think about your goal. It doesn’t have to be your long term goal but really think about what you want out of your next program.
Once you know the goal. Ask questions on here and get some opinions on what program and diet may work and then take all that and decide.
Good luck
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Hey Mort please be careful. We don’t want another bro here to have to stop lifting just because of a back problem. I don’t really want to say it but with your age, recovering from injury is slower. Anyway, I hope it’s nothing serious. Keep us updated
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