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

Training Training Logs
3604

Grew up in the US. Been in DK since 97 (mostly).

1 Like
3605

Same here; power is the first physical trait to go away with age. Something as simple as box jumps is helpful.

I donā€™t really have advice on how to best do a dumbbell snatch. Iā€™ve not had Olympic lift training either. When doing them, I keep a neutral spine, initiate knee and hip drive simultaneously, and imagine Iā€™m flinging a bail of hay to the top of a barn (with one arm). I try to drop my hips under the bell when itā€™s around shoulder height and power up-and-through the bellā€™s handle.

2 Likes
3606

Woke at 76,3 kg 76,1 kg yesterday.

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

Viking 531 BBB

C2W1D1

Warmup: bw squat, BPA, lazy lifter, overhead squat.

.

squat

  • 5 x 70, 80kg

  • 5 x 90 kg

  • 10 x 90 kg

Deadlift

  • 5 x 5 @ 90 kg paused of floor

Supersetted Alternated in between squat and deadlift

  • pull up 1 x 7 + 5 x 6

  • ring dips 6 x 6

Giant set 3 rounds

  • Bulgarian split squat: 2 x 8 kg DB: 3 x 10 reps

  • EZ curl: 27,5 kg x 8, 9, 10

  • hang leg raise: 3 x 10

50 minutes + 5 minutes warm up.

.

Squat got 10 very uneven reps, 90 kg felt heavier than 100 last week.

DL was fine, good strong reps.

Pull ups and dips was fine.

Finishing giant set, left me totally out of breath.

7 Likes
3607

Squats are the devil. They never feel the same from one session to the next. Good work in any event.

1 Like
3608

woke at 77,7 kg was out eating Italian yesterday and overdid it.

As said in Simos log Iā€™ll start gaining weight.
Iā€™ll go up to around 78-79 kg, right now Iā€™m below 77 consistently.
Then Iā€™ll try to stay there for a month, and if Iā€™m happy with what I see Iā€™ll increase a bit more.

5 Likes
3609

Trade ya

1 Like
3610

How are you above 77kg? You donā€™t have any arms?

3611

But an enormous ass to compensate.

3 Likes
3612

We must be related :joy::joy::joy:

2 Likes
3613

A smart man once said that the one with the biggest ass squats the most.

3 Likes
3614

Woke at 78,4 kg, was at a birthday party yesterday another day of eating and drinking. (only 4 beers and a glass of wine throughout the evening, which is very moderate to my standards.

Todays training: Bench PR + OHP 5 x 10

Viking 531 BBB

C2W2D2

Warmup: Rope skipping, bpa, kb press + fluff

Bench

  • 5 x 55, 62, 70 kg

  • 10 x 70 kg

OHP

  • 5 x 10 @ 30 kg

Supersetted alternated between bench and OHP

  • BB row 6 x 10 @ 52,5 kg

  • Bench ab tuck 6 x 14 reps

.

Giantset

  • DB Bent reverse delt raise: 3 x 17 @ 8 kg

  • push up: 13, 12, 12

  • KB swing 3 x 11 @ 20 kg

Finisher

  • SGHP 5 x 5 @ 40 kg EMOM

.

47 minutes + 10 minutes warm up.

Bench topset was for once fine, had at least another rep in the tank, and no real grinding reps.

OHP new weight 60% still 10 reps all reps easyā€™ish

Giant sets was good as well.

So decided to do snatch grip high pulls as a finisher. I like them a lot, just forgot about them.

EDIT

Thatā€™s why I squat so little :laughing:

7 Likes
3615

Right, normally, but in my case it is offset by my ridiculous chicken legs.

1 Like
3616

Woke at 77,7 kg hoping to end at about 77 kg by the end of the week.

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

Viking 531 BBB

C2W1D3

Warm up: Airdyne, ergo rower, lazy lifter + some fluff

.

Deadlift

  • 5 x 100, 110, 122,5 kg

  • 10 x 122,5 kg

Squat

  • 5 x 10 @ 62,5 kg

Supersetted with

  • incline DB bench press 6 x 11 @ 22,5 kg

  • Chin ups 6 x 7

.

giantset 3 rounds

  • Ab wheel 3 x 8

  • Biceps curl 17,5 kg x 6, 8, 10

  • SGHP 5 x 40, 45, 50 kg

.

51 minutes + 10 minutes warm up.

.

DL was fine, weights felt heavy, but topset was good and at least 2 reps in reserve.

Squat was great, left me huffing and puffing at the end.

Supplemental and assistance was fine.

8 Likes
3617

Nice work on the deads.

1 Like
3618

This looks like a great session and based on those weights and reps it looks like you are in a good place.

2 Likes
3619

Strong session and a lot of work done in only one hour! You make me feel lazy, haha.

1 Like
3620

Woke at 77,2 kg

Todays training: OHP PR + Bench 5 x 10

Viking 531 BBB

C2W1D4

Warmup: Ropeskipping, BPA, kb press + fluff
.

OHP

  • 5 x 32, 37, 42 kg

  • 10 x 42,5 kg

Bench

  • 5 x 10 @ 52,5 kg

Supersetted Alternate each set

  • Reverse grip BB row 6 x 8 @ 60 kg

  • Standing ab oblique crunches 6 x 12

.

Giantset

  • DB lateral raise: 3 x 10 @ 8 kg

  • Skull crushers: 3 x 10 @ 27,5 kg

  • DB one arm snatch 3 x 3 @ 10 kg

  • Wendler rows 10 x 30, 35, 40 kg

.

45 minutes + 10 minutes warm up.

.

OHP getting 10 reps, but this is still pushing the limits.

Bench BBB work is great

Supplemental is fine as well

Added the wendler rows in today + some shoulder fluff not mentioned.

6 Likes
3621

Woke at 76,7 kg.

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

Viking 531 BBB

C2W2D1

Warmup: rope skipping, bw squat, BPA, lazy lifter

.

squat

  • 5 x 75, 85kg

  • 3 x 95 kg

  • 8 x 95 kg + 8 x 75 kg dropset (more like a rest pause set)

Deadlift

  • 5 x 5 @ 95 kg paused of floor

Supersetted Alternated in between squat and deadlift

  • pull up 2 x 7 + 4 x 6

  • ring dips 2 x 7 + 4 x 6

Giant set 3 rounds

  • Bulgarian split squat: 10 kg DBā€™s: 3 x 8 reps

  • EZ curl: 27,5 kg x 9, 10, 11

  • hang leg raise: 3 x 10

50 minutes + 10 minutes warm up.

.

Squat got 8 reps, easyā€™ish, still uneven, unbalanced, had a couple more, so thatā€™s good.

DL good, at some point, Iā€™ll switch from paused to deficit.

Pull ups and dips was fine.

Finishing giant set, as usual left me lying gasping on the floor at the end.

Btw I got send home, not a real quarantine, Iā€™ll work from home, minimizing the situation were all cops on the station gets sick at one time. 14 days at home, then my guess is that I go to work while others go home.

6 Likes
3622

Home gym?

3623

yup got a squat rack, bench, pull up bar, adjustable DBā€™s and 2 bars + different accessories,
about 200 kg of plates. So Iā€™m good for a long time.

4 Likes