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

Training Training Logs
3705

Good to see you still at it man. Hope isolation is treating you well.

3706

@simo74 thanks Mate, weā€™re all good. Kinda bored.
@dagill2 yeah Iā€™m just chipping along day after day, hoping to get a little stronger by the end of the year. Isolation is fine, Iā€™m off to work a couple of times every week.

3707

Woke at 77,5 kg

Todays training

Running

20 min: 4 km and 40 m. Third time this year Iā€™m getting to 4 km, this felt hard in the beginning but first km in 4.55 suggested it would be fine. It was. Happy.

Then a fraction of 10.000 KB swings, got inspired by other logs.
10 swings easy
15 swings easy
25 swings last couple grip felt loose.
50 swings oh boy the last 15 was just holding on. My handle is very slippery. Form broke down and itā€™s not very solid in the first place.

Cudos to you guys doing this, couldnā€™t do another 4 rounds not even to speak of doing stuff in between.

4 Likes
3708

Woke at 77 kg

Todays training: Bench PR + OHP 5 x 10

Viking 531 BBB

C2W4D2 Deload

Warmup: Ropeskipping, KB press, BPA
.

Bench

  • 5 x 55, 62,5, 70 kg

OHP

  • 3 x 10 @ 30 kg

Supersetted alternated between bench and OHP

  • BB row 3 x 10 @ 52,5 kg

  • Bench ab tuck 3 x 14 reps

.

Giantset

  • DB Bent reverse delt raise: 8 kgā€™s 18, 18 reps

  • push up: 13, 13 reps

  • KB swing 16 kg: 2 x 15 reps

.

27 minutes + 5 minutes warm up.

What to say, deload pretty easy.

Doing a 5 rep easy on top set, 3 sets BBB, 3 sets assistance and final giantset only 2 rounds.

Still on lockdown here in DK, good news, the country will MAYBE open up a little bit after Easter.

Another good note, the curve of infected has risen as supposed, death rate about the same but there are fewer on intensive care than yesterday.

So a good mid week update from the government.

5 Likes
3709

I guess a lot of countries have their eyes on Sweden right now. In about two weeks, we should know more.

3710

I just hope we donā€™t open too much too soon. Pretty sure I will continue my isolation.

1 Like
3711

I am pretty sure the wise guys knows what they are doing.
I think it will be small things at first, then a bit more, with the elderly and vulnerable the last ones to be released. I hope most things are ready for summer.

3712

If nothing else, we seem to be living in one of the few countries that (for now) appears to be dealing with it fairly well.

1 Like
3713

good morning @Cyrrex and welcome to another new day

1 Like
3714

Thanks mate! Itā€™s good that none of us are as of yet among the living dead.

3715

LOL yer but I cant speak for everyone !

3716

@Cyrrex @simo74 haha who knows guys if one of us arenā€™t cheating, luring the other to come around.
Come to my house I have a shiny barbell.

2 Likes
3717

I have a 50 50 chance. I cant ask both of you round here or I while be fined for breaking stage 3 social distancing rules !!

3718

Is it already that bad that you are planning on eating other humans if it gets to that point?

1 Like
3719

Easier to eat a human than a shiny barbell !

3 Likes
3720

Yup a barball needs a helluva time on the barbecue to get tender, and a lot of heat.
When I come around your place @simo74 Iā€™ll be packing a 6-pack or two, that could be fun.

2 Likes
3721

If yā€™all are feeling fancy for BBQ:

https://samsfitness.com.au/barbells/elite-olympic-bars/golden-powerlifting-bar

1 Like
3722

Adds 20 kg to all the topsets instantly

2 Likes
3723

Woke at 77,5 kg

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

Viking 531 BBB

C2W4D3 Deload

Warm up: rope skipping, BPA, Goblet squat, Hip airplane, glute bridge,

.

Deadlift

  • 5 x 100, 110, 122,5 kg

Squat

  • 3 x 10 @ 62,5 kg

Supersetted with

  • incline DB bench press 3 x 11 @ 22,5 kg

  • Chin ups 3 x 7

.

Giantset* 2 rounds

  • Wendler Row 12 x 30, 35 kg

  • Ab wheel 2 x 8

  • Biceps curl 17,5 kg x 7, 8 reps
    .

35 minutes + 10 minutes warm up.

.

Another deload day is under the belt. Topset of DL was DOH pretty pleased with that.

3 sets of 10 reps squats makes me gasp for air.

Assistance and giantset not much to say, all moved fine.

Oh I finished with a set from the front page of TN triceps buster: plate chest press directly into plate skull crusher then press then skull no breaks 12 reps each, 10 reps, 8, 6, 4 and finally 2 reps each with a 10 kg plate, Iā€™ll throw them in somewhere in the next cycle, probably bench day.

3 Likes
3724

Brings gold plated bar into gym to flex on the plebs

1 Like