Tanks Rat I am a Wendler guy, but I don’t have acces to Forever 
Hoping I end up with something good.
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That’s some solid running! Nice work 
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Awesome lifts. Your form is excellent. Sumo for the win!
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Thanks Big J @Frank_C
I have some sore quads right now
@losthog thank you Hog. Sumo is a bit awkward for me. My hips are cramping up.
The squatstance is a bit better. I think i carries over pretty well for both squat and DL.
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Squat is looking good. If sumo bugs your hips, ditch it.
Whichever program you follow should work. Bench generally grows with volume and bodyweight, so there’s that too.
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Woke at 80,4 kg - 177,3 lbs
Yesterday 2800 - 2900 cal
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Hey @mortdk. Just a tad slow at finding your log, nice work in here man! I’ll try to start following along.
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Great sumos, I was always under the impression they were more of a challenge for the taller folk.
@littlesleeper welcome to the Viking log. I just try to cruise along chasing the illusive 1 ohp - 2 BP - 3 sq - 4 dl plates numbers.
@littlelee Well I just try them out mostly for the fun of it. I don’t like the Sumo stand very much, my hips kind of cramps up. The narrower squat stance feels better. In the future I might do either of them as assistance.
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Rise of the Viking 5/3/1 logs:
Today’s training
Rise of the Viking 5/3/1
C2W1D1
Warmup: 2 minutes Thorax skiing, kneeling bottom up KB pres, yoga stuff, Band work, dislocates, stretches
SGHP
8 x 42,5, 47,5, 52,5 kg
5 x 57,5 kg
OHP
35 kg x 5
40 kg x 5
45 kg x 8 : 8,5 RPE
FSL BBS
10 set x 5 reps @ 35 kg EMOM (beginning to get some angry shoulders)
Bench paused about 3 – 5 sec. Paul Carter style speed work
52,5 kg x 8, 8, 8, 5, 5, 5, 3, 3, 3
SS
DB row Dead stop on floor.
4 x 10 @ 32,5 kg
1 x 13 @ 32,5 kg
EZ Curl 350 set about 70 sec pause
Overwarmup Ramp to 40 kg x 3
worksets
30 kg x 20, 14, 12 = 46 reps keeping the weight
1 hour 5 minutes not much rest.
I think those dead stop DB rows, will give my lats some payback tomorrow
Had to skip some AB work (my Ab is bit enough).
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Woke at 80,6 kg - 177,7 lbs
Yesterday 2900 calories.
Today’s training
Rise of the Viking 5/3/1
C2W1D2
Warmup: jump ropw, agile 8, yoga stuff, some jumps and stretches, lazy lifter.
Frontsquat – backsquat
5 – 5 @25, 35, 45 kg
5+5 45 kg
Squat overwarmup (Training maximally from Beyond)
Ramp to 3 x 1 @ 95 kg (210 lbs)
2x85 kg
1x95 kg
Squat backoff
4 x 15 @ 65 kg (143 lbs)
15x65 kg 1 minute of cardio
Pull ups
5, 5, followed by rest pause w/20 sec pause 10 – 5 – 3 (1 rep better than last week)
KB swing
3 x 12 @ 24 kg
Hanging leg raise
12, 12, 11, 5, 5
Workout took 1 hour
Squat 65 kg x 15 pretty much cardio huffing and puffing at the end.
Pull up, hey my App says that 10 is a PR. Well done.
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told you the shoes were a good idea lel
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yup thanks. It feels well better.
It’s weird, I can’t really put a finger on were and why but it does.
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You look confident in your squat form which is great—nice work!
Squat shoes… Hmmm. I’ll have to consider those someday. I don’t think they’re worth the money with my current lifting status.
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woke at 80,8 kg - 178,1 lbs
Last two days about 2900 calories.
Yesterday had an 18 hour shift.
18 hours? That sounds like hell!
Started a normal 8 hour shift, and ended up with 10 hours overtime.
It’s part of the job, sometimes it escalates and we have to be there.
“The thin blue line”
So no it’s not hell. “I’m (still) the shiny knight that saves the maiden virgin”
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What do you do for a living?