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

Training Training Logs
3184

Woke at 78 kg - 172 lbs

Todays training

Maxer powerlifting routine.

Tempo squat – CG bench press – Deficit DL

Building phase W6D2

Warmup: Rope skipping, BPA, kneeling bottom up KB press, bw squats, McGill big 3

Tempo squats 5050 ss Hanging leg raise 3x9 + 2x8

  • Squat: 3 x 4 @ 62,5 kg (Rir 2-3)

Close grip bench press ss Barbell row 5 x 9 @ 52,5 kg

  • CGPB: 4 x 5 @ 62,5 kg CGBP (Rir 2-3)

Deficit deadlift

  • 3 x 5 @ 107,5 kg (Rir 3+)

Incline db row

  • 3 x 15 @ 12,5 kg

SS with

ring Dip

  • BW x 7, 7, 6

Decline EZ bar skull crusher 350 set

  • 20 kg: 19, 16, 13 (0, +1, +1)

1 hour 5 minutes + 10 minutes warmup.

I don’t really know what to say, everything went as planned.

This was a good day, just like the past 6-8 weeks of this program.

Used chalk again, it’s another sensation, grip feels better. Weird it helps so much.

4 Likes
3185

It’s not chalk, it’s POWWWAAAAA Glitter.

4 Likes
3186

Haha yeah, I’ll wait and see how much POWWWAAA there is when it’s testing time :slight_smile:

2 Likes
3187

Monster session mate!!!

1 Like
3188

Thanks Pappa

3189

Thursdays training.

Maxer powerlifting routine.

Squat – Bench press – Dead lift

Building phase W6D3

Warmup: Ergorower, BPA, One arm KB press, bw squats, Lazy lifter, McGill big 3

Squat SS 4 sets of Mcgill curl up

  • 4 x 5 @ 82,5 kg (Rir 2)

Bench press SS BPA 5 x 10

  • 5 x 5 @ 72,5 kg (Rir 2 – 3)

Deadlift

  • 3 x 5 @ 125 kg (Rir 2 – 3) All sets mixed grip

DB press 350 set

  • 12,5 kg’s: 18, 15, 11 (0, +1, 0)

EZ bar curl amrap

  • 20 kg x 40 reps (+2)

1 hour 15 minutes + 10 min warmup.

Early morning training, I was a bit out of groove and the weights felt a bit heavy, but got it all, and still with a little reserve.

Mixed grip for DL, warmup set 117,5 x 6 reps DOH easy.

A bit pressed for time so had to ditch Kroc row… And to be honest I don’t think I had the stamina for it to day.

Went on a little trip to Sweden with my colleagues just after the workout, came back yesterday.
Had a little to much wine, beer and Jaegermeister, but a great trip.

6 Likes
3190

Woke at 79,3 kg - 174,8 lbs
Holy cow Batman, I’m gonna hold back a bit the next couple of weeks. Have been eating like a madman the last couple of days.

Well Here goes todays training

Maxer powerlifting routine.

Paused squat – Spoto bench press – Snatch grip dead lift

Building phase W6D4

Warmup: Rope skipping, BPA, bottom up KB press, bw squats, Mcgill Big 3

Paused squat ss Serratus crunch 4 x 14 @ 10 kg

  • 3 x 5 @ 70 kg (Rir 2 – 3)

Spoto bench press ss various grip pull up 2x7 + 3x6

  • 4 x 5 @ 60 kg (Rir 2 - 3)

SG deadlift

  • 3 x 5 @ 100 kg (Rir 2 – 3)

Giant set: delt, tris and abs

  • lat raise: 3 x 11 @ 3,5 kg

  • band triceps overhead 3 x 14

  • Dynamic side plank 3 x 8 each side

1 hour 10 minutes + 10 minutes warmup.

.

Paused squats are getting much much better

Bench press some sets and reps are really good as well.

SGDL despite chalk grip is the limiting factor.

Another week gone, one more week before testing 5RM.

Getting a bit anxious, because I have some numbers I’m supposed to hit, and another set I’d like to make.

12 Likes
3191

Good work Mort. I wouldn’t worry about those RM you will smash it. Just trust the program.

2 Likes
3192

You’ll be fine man. You’re following the process and the process works.

1 Like
3193

You’ll be fine. A bit of nerves is usually a good thing.

1 Like
3194

I get anxious about upcoming workouts/weeks/phases as well and honestly think this is a good sign in your programming.

I think there are too many people not worrying about the difficulty of their future sessions and just aren’t pushing hard enough to see progress. Obviously, pushing too hard can be counter-productive as well, but I think you’re in a good spot here Mort. You’ve been smart with your programming, and I’m sure it will pay off for you. Just look at the last few session notes!

5 Likes
3195

Yeah mort I noticed from what ive been reading that you’ve been having more fun with this current program compared to the ones you’ve used before. That’s a really good thing!

2 Likes
3196

Thanks guys, I’m trusting the program. I’ve just not touched heavier weights for 8 weeks or more.
Like for DL I did 5 reps at 125 kg I’m supposed to hit 140 for 5 and hoping to do 150 for 5. I’m certain I can hit 140 the 150 is something I should be able to do… last time I held more than that was in july. So it’s not really like nerves before a competition, more like “I wonder if” and “I would really like it”.

As @littlesleeper has noticed I’ve been on the upside of things and have been really surprised that I haven’t been beaten up more.

@whang I’m not sure I like it more than Brians stuff or SGSS. I do like the big compound lifts and I really like doing them every workout. But I think Darkhorse really was the one that was really fun doing, but it really kicked my butt.

Well enough of this Badminton awaits and I’m feeling ready, lets hope I am.

6 Likes
3197

Don’t hope or think you can.

@mortdk you must know you can. I know you can.

4 Likes
3198

My brother said “I hope I can get this [185 squat] for 10”. This big guy in the gym said “say I’m gonna get this for 10. Don’t hope, do it” and he got it. Side note then my brother helped the guy with his math homework (he is going back to school after the army) and gave him similar encouragement.

Don’t worry buddy, just give it your best and if you don’t get it try it again a few weeks later

2 Likes
3199

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Just wanted to update this, Mads Petersen won the world championship today and can wear the rainbow jersey the next year.
Sat on the edge of the chair the last hour of the race, damn it was beautiful.

I won 2 and lost 2 sets of badminton btw.

Good day.

7 Likes
3200

Woke at 78,3 kg - 172,6 lbs

Todays training

Maxer powerlifting routine.

Front squat – OHP – Sumo DL

Building phase W7D1

Warmup: 15 BW squats, 30 seconds deep squat, BPA

Front squat SS Ab wheel 5 x 10

  • 3 x 4 @ 57,5 kg (Rir 1 – 2)

OHP ss pull up deadstop

  • 6 x 3 @ 5 kg, 1 x 10 Pull up BW. Alternating pull up / chin up

  • 4 x 4 @ 45 kg (Rir 2)

Sumo DL

  • 3 x 4 @ 105 kg (Rir 2 – 3)

Incline DB bench press 350 set

  • 22,5 kg’s, 17, 14, 11 reps (0, 0, +1)

DB curl 350 set

  • 8 kg: 19, 16, 12 (0, +1, 0)

1 hour + 3 minutes warmup.

Rushed for time, yet again, so almost no warmup.

Weights felt a bit heavier than I would have liked, but I’m good. Got my sets and reps.

5 Likes
3201

Woke at 77,7 kg - 171,3 lbs

Todays training

Maxer powerlifting routine.

Tempo squat – CG bench press – Deficit DL

Building phase W7D2

Warmup: Rope skipping, BPA, kneeling bottom up KB press, bw squats, McGill big 3
.

Tempo squats 5050 ss Hanging leg raise 5x9

  • Squat: 3 x 4 @ 65 kg (Rir 2-3)

Close grip bench press ss Barbell row 4 x 10 @ 52,5 kg

  • CGPB: 4 x 4 @ 65 kg (Rir 2-3)

Deficit deadlift

  • 3 x 4 @ 112,5 kg (Rir 2 – 3)

Incline db row

  • 3 x 12 @ 15 kg

SS with

ring Dip

  • BW x 7, 7, 7

Decline EZ bar skull crusher 350 set

  • 20 kg: 20, 16, 13 (+1, 0, 0)

1 hour 5 minutes + 10 minutes warmup.

Everything went as planned, had to move the day from yesterday till today.

This means that I’ll do my “comp” grip/stance lift tomorrow, those might suffer a bit. Did it a couple of weeks ago and it went fine. We’ll see.

13 Likes
3202

Solid sessions! Looks like your weaknesses are quads? So these must be brutal ahah.

Fortunately the body adapts! I have to do my full bodies five days in a row ughhh

3203

There looks to be a fair amount of variety in this program. What are your favourite movements