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

Training Training Logs
3164

You do your SGDL strapless and chalkless? You’re a savage!

2 Likes
3165

Definitely recommend the chalk mort. Game changer especially when your hands are sweaty and the bar starts to slip.

1 Like
3166

Another one for the chalk mort, stuff really does make a difference :+1:

1 Like
3167

Yer deff go for chalk, just clapping your hand hard and making clouds before you lift adds 10kg to every lift !!

6 Likes
3168

The bigger the cloud, the bigger the gains right?

5 Likes
3169

I’m glad to hear it! The seems to provide a good mix of the relatively high frequency and volume you like while also centering around the lifts you want to improve.

1 Like
3170

Woke at 77,6 kg - 171,1 lbs

Todays training
Maxer powerlifting routine.

Paused squat – Spoto bench press – Snatch grip dead lift

Building phase W4D4 Deload

Warmup: Rope skipping, BPA, bottom up KB press, bw squats

Paused squat ss Serratus crunch 5 x 12 @ 10 kg

  • 4 x 5 @ 67,5 kg (Rir 2 – 3)

Spoto bench press ss various grip pull up 1x7 + 4x6

  • 4 x 5 @ 57,5 kg (Rir 2 – 3)

SG deadlift

  • 3 x 5 @ 95 kg (Rir 3 or more)

Giant set: delt, tris and abs

  • lat raise: 3 x 10 @ 3,5 kg

  • band triceps overhead 3 x 13

  • Dynamic side plank 3 x 7 each side

Just because 10 BW ring dips.

55 minutes + 10 minutes warmup.

.

That was surprising, thought I was going to be wasted today, but no. Everything moved great, strong and smooth.

This is the best program I’ve done in a long time. I’m just feeling great every day, no aches, just a little tight muscles here and there, nothing mayor. I’m moving around like a young man mobile in a way I haven’t been in a long time.

Just something I’d like to post because this is so weird. I thought 4 times a week SBD’ing would leave me drenched at least sometimes. But no, not yet.

Now I just needs to win this Sundays badminton game to end this week on an even higher note.

@TriednTrue so much yes to all what you said, I’m so happy.

I just need to get my running back in gear, when I started badminton I’m finding it difficult to find a bit of time to run… Well, can’t win them all.

11 Likes
3171

Forgot to mention tried liquid chalk for SGDL it was actually something different. I might do it more, thanks for you encouragements. @painter27, @simo74 (no clouds though), @idontbrag123, @I_Luc.
Gonna be fun to try it when the weights gets a bit heavier and on the comp variation. Thanks again.

5 Likes
3172

You forgot the grunting and groaning while clapping your hands.

4 Likes
3173

Awesome! Weights are moving up each time, that’s progress!

Yeah liquid chalk for the go! I train in a gym without AC in the south of France, I don’t even know what would be my pulling sessions without it!

2 Likes
3174

Yeah it was a different sensation using chalk.
The program starts out very light, increasing weight each week. By december I’ll be setting PR’s hopefully.

4 Likes
3175

I’ve only ever used the block chalk, how’s the liquid stuff go?

1 Like
3176

Woke at 78,5 kg - 173,1 lbs
weight is really going up during the weekend and down again in the weekdays. A rollercoaster of weight.

Yesterday an hour of yoga and a stroll for about an hour.

Today: badminton 2 wins, 1 loss and a tie (we ended the last set it was stupid, we we’re dead tired both, but I was in the lead).

@painter27 well the liquid stuff was fine… but I wouldn’t know if it is better or worse. It’s the first time ever I’ve used chalk.

5 Likes
3177

Id count that as your win lol

As for the chalk, I should have been clearer I was meaning how easy was it to use? Like did it go every where? Was it easy to clean? Did you even get it everywhere?
I tend to get it everywhere because I crumble the block…

2 Likes
3178

Oh I see, I was pretty careful, took a bit on the hands. let it dry for a couple of minutes. It’s on the bar and on the floor underneath. And when I rolled the bar to the side, the chalk came on the edge of the bumperplate.
It ain’t that bad I guess, but well I’ll be careful during DL and clean my hands afterwards.

1 Like
3179

Ah it’s chalk, it’s part of the game. You splash it here and there, who cares. I vacuum my garage when I’m doing the rest of the house.
I have been known to go to the shops after lifting with it all over my shorts though :grin:

4 Likes
3180

I used to climb a lot and mysterious white powder had a way of finding its way everywhere. Definitely had more than a few odd looks.

5 Likes
3181

Just tell them it’s powder from all the donuts you ate. Problem solved!

1 Like
3182

They’d certainly believe that more easily than the “exercise” story.

1 Like
3183

haha guys, you made me smile there. Yeah, the donuts would be the go to story there.

Anyways woke at 78,1 kg - 172,2 lbs
next weekend I’ll try to limit my eating and drinking game a bit.

Todays training

Maxer powerlifting routine.

Front squat – OHP – Sumo DL

Building phase W6D1

Warmup: 15 BW squats, 30 seconds deep squat

Front squat SS Ab wheel 4x10 + 1x9

  • 3 x 5 @ 55 kg (Rir 2)

OHP ss pull up deadstop

  • 4 x 3 @ 5 kg, 2 x 2 @ 5 kg 1 x 9 Pull up. Alternating pull up / chin up

  • 4 x 5 @ 42,5 kg (Rir 2 – 3)

Sumo DL

  • 3 x 5 @ 100 kg (Rir 3+)

Incline DB bench press 350 set

  • 22,5 kg’s, 17, 14, 10 reps (0, +2, 0)

DB curl 350 set

  • 8 kg: 19, 15, 12 (+1, 0, 0)

55 minutes + 3 minutes warmup.

Rushed for time, so almost no warmup.

Surprisingly good day, got through it all, felt the reps where fine.

Wasn’t struggling at any point, so that was a win.

9 Likes