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

Training Training Logs
3564

Woke at 76,8 kg

Ran 20 minutes this evening, not fast but just kept a steady pace.

3 Likes
3565

Woke at 76,6 kg.

Todays training: Deadlift PR ā€“ Squat 5 x 10

Viking 531 BBB

C1W2D3

Warm up: lazy lifter

Deadlift

  • 5 x 102, 115 kg

  • 3 x 127,5 kg

  • 8 x 127,5 kg + 5 x 102,5 kg dropset

Squat

  • 5 x 11 @ 52,5 kg

Supersetted with

  • incline DB bench press 6 x 10 @ 22,5 kg

  • Chin ups 6 x 6 BW

.

Giantset 3 rounds

  • Ab wheel 3 x 8

  • Biceps curl 17,5 kg x 6, 7, 9

  • Power Cleans 3 x 3 @ 40 kg

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45 minutes + 2 minutes warm up.

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Still working on my friends house, rebuilding.

Great day today, deadlift was fine.

Squat was great as well, really easy, so reps were very good.

Power cleans should have been cleans but that was more than I could chew, so focused on catching in the rack position. Next week Iā€™m trying to catch a little deeper. Kind of a ROM progression.

Yeah great day, happy.

12 Likes
3566

Busy and happy days are the best days. Great work, Mort.

1 Like
3567

Woke at 77,1 kg

90 minutes badminton, wasnā€™t really mentally there today. So ended up with a pretty bad day on the court, lots and lots of fails and errors. But my buddy did the same, so we ended up winning a game each.

Had a little pain in my right knee, right below the patella on the inside of the knee. Will keep an eye on it .

4 Likes
3568

Hitting the court myself in a few hours, but for tennis doubles. Not ready for all the running in singles yetā€¦

1 Like
3569

How are you finding the new approach mort?

1 Like
3570

Woke at 77,8 kg overate cake and shit yesterday, I just couldnā€™t stop myself.

Todays training: OHP PR + Bench 5 x 10

Viking 531 BBB

C1W2D4

Warmup: bpa, kb press + fluff

OHP

  • 5 x 35, 40 kg

  • 3 x 45 kg

  • 8 x 45 kg + 5 x 35 kg dropset

Bench

  • 5 x 11 @ 45 kg

Supersetted Alternate each set

  • Reverse grip BB row 6 x 8 @ 55 kg same as last week

  • DB wood choppers 6 x 8 @ 8 kg

.

Giantset

  • DB lateral raise: 3 x 10 @ 8 kg

  • Skull crushers: 3 x 10 @ 27,5 kg

  • DB one arm snatch 3 x 3 @ 8 kg

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40 minutes + 10 minutes warm up.

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Ohp was a very close to max reps, should have stopped at 7.

Bench is still easy, pausing a second on chest.

The rest was fine as well.

Did DB one arm snatch for the first time, so starting out light trying to learn the movement.

Knee is still hurting a little, I think itā€™s from powercleans Friday.

@dagill2 I like it so far, Iā€™m finding it kind of easy only pushing the main lift some and not all the way.
After a couple of cycles Iā€™ll try to push the giantset a little more.

5 Likes
3571

Woke at 76,9 kg back under 77 kg, trying to stay around 77 kg is the goal.

Todays training: Squat PR ā€“ DL 5 x 5

Viking 531 BBB

C1W3D1

Warmup: rope skipping, bw squat, BPA, body flow

.

squat

  • 5 x 70, 80, 90kg

  • 1 x 100 kg

  • 6 x 100 kg + 5 x 80 kg dropset

Deadlift

  • 5 x 5 @ 85 kg paused of floor

Supersetted Alternated in between squat and deadlift

  • pull up 6 x 6

  • ring dips 3 x 6, 3 x 5

Giant set 3 rounds

  • Bulgarian split squat: 2 x 8 kg DB: 9, 10, 10 reps

  • EZ curl: 27,5 kg x 8, 9, 9

  • hang leg raise: 3 x 10

50 minutes + 10 minutes warm up.

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Got my 6 reps, not pretty. Gonna keep the TM for next cycle.

DL was easyā€™ish sweating like mad, when I was finished by them.

Pull ups and dips was fine. Last set on pull ups was hard.

Knee is getting better by the day, didnā€™t notice during workout, itā€™s when I walk and gets the little twists thereā€™s the slight pain, but itā€™s passing.

8 Likes
3572

Do you do this from your knees or feet? I have strong abs but have always been horrible at abs wheel. I see guys get a full extension and am like ā€œhow the heck is that even possible!?!ā€

3573
2 Likes
3574

From the knees, Iā€™m nowhere near strong enough to do it from my knees.

3575

Well that was redundantā€¦ :rofl::rofl::rofl:

3576

yeah a bit quick on the keyboard, not strong enough to do it standing.

@ChickenLittle kind of a good video from Jeff there. Gonna try to see if I do it correctly.

2 Likes
3577

I have definitely made all these mistakes

3578

Lol me too, Iā€™ll have to check my form next time.

1 Like
3579

Yesterday woke at 76,3 kg.

Yesterdays training: Bench PR + OHP 5 x 10

Viking 531 BBB

C1W3D2

Warmup: airdyne, bpa, kb press + fluff

Bench

  • 5 x 60, 65, 72,5 kg

  • 1 x 80 kg

  • 4 x 80 kg + 7 x 65 kg dropset

OHP

  • 5 x 12 @ 27,5 kg

Supersetted alternated between bench and OHP

  • BB row 6 x 10 @ 50 kg

  • Bench ab tuck 6 x 12 reps

.

Giantset

  • DB Bent reverse delt raise: 3 x 16 @ 8 kg

  • push up: 3 x 12

  • KB swing 3 x 10 @ 20 kg

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42 minutes + 10 minutes warm up.

Shooting for 6 reps on bench, got 4, three weeks ago I got 5 hard reps, a little disappointed. Gonna stick to these weight next cycle as well.

The rest was fine, OHP better than expected.

There really isnā€™t much to report here, itā€™s just plain old boring work and consistency. All of a sudden Iā€™ll be stronger or thatā€™s the plan anyway.

Was at a friends Inn yesterday, he plays some great cover songs together with a female vocalist + some other friends. Good food, lots of beer and wine great evening.
Wasted today.

6 Likes
3580

Mort, the only darn thing thatā€™s increased my pressing was gaining weight. I donā€™t get it but thatā€™s my reality. Iā€™ll keep trying, though.

6 Likes
3581

I know J. I know.
Iā€™m probably 2 lbs lighter than 3 weeks ago. Itā€™s just kind of frustrating that the only solution is to get fat. Iā€™ll keep whining but I really know whats going on.

1 Like
3582

You know, Pwn changes exercises when he stalls. If bench stalls then he switches to incline or close grip. If that stalls then he changes again. Maybe youā€™d see some progress if you changed your pressing exercise a bit.

3 Likes
3583

Hey mort. A bit of a personal question here, if you donā€™t mind. Howā€™d you deal with your parents screaming at each other when your dad was still here? How did you handle it mentally?