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

Training Training Logs
3725

Bring some of these @guineapig
image

3726

Nothing id like more when this all finishes than to train and share a 6 pack. Maybe one day you will make it down or I will make it up. You never know. :beer:

3 Likes
3727

Gold Calibrated Powerlifting Plates - make it happen

1 Like
3728

Woke at 77,3 kg
Have been pretty consistent during since february 1ā€™st Iā€™ve been sitting between 77 and 78 kgā€™s. had a couple just over 78 and a couple just under 77. So pretty happy.

Todays training

Running:

20 minutes: 3,67 km, slowest/shortes this year 20 m shorter than last week.
It was deliberate trying to stay at a slow pace, it is deload week.
Thought about doing a KB workout too, but opted out.

Have a great weekend and an upcoming easter as well.

5 Likes
3729

Woke at 77,7 kg

Todays training: OHP PR + Bench 5 x 10

Viking 531 BBB

C2W4D4 Deload

Warmup: Rope skipping, BPA, kb press + fluff
.

OHP

  • 5 x 32, 37, 42,5 kg

Bench

  • 3 x 10 @ 52,5 kg

Supersetted Alternate each set

  • Reverse grip BB row 3 x 8 @ 60 kg

  • Russian twists 3 x 24

.

Giantset

  • DB lateral raise: 8 kgā€™s 2 x 11

  • Skull crushers EZ bar: 27,5 kg 2 x 11

  • DB one arm snatch: 3 x 3 @ 11 kg

Finisher

  • SG High Pull: 45 kg 5 x 5 emom

.

31 minutes + 10 minutes warm up.

.

Last day of the deload week.

Feeling pretty good the OHP topset was good, strong and fast.

Decided to add in 5x5 SGHP on this day as a finisher, working a bit on those non existing explosive muscles.

6 Likes
3730

Great work Mort. Good to see your still at it.

1 Like
3731

Thanks Mate, yeah Iā€™m still around, pounding away on the same weights as always.

1 Like
3732

Woke at 77,6 kg (despite eating quite a lot yesterday)

Todays training:

Got carried away by all those 10.000 KB swings, so made a scaled down version just to try it.

4 clusters:

10 swings - 1 KB one arm OHP
15 swings - 2 KB one arm OHP
20 swings - 3 KB one arm OHP
25 swings

Took about 30 seconds rest between each round
2 minute between each cluster

24 minutes (just under)

Made me sweat and got the heart rate going.
Deload week ended did workout a little bit every day.

8 Likes
3733

How did you like the challenge?

3734

Well I scaled it down, so not as much of a challenge as a let me try a bit of the madness.
Might do it once in a while, Iā€™ll see how I feel tomorrow.

3735

Itā€™s not a bad stand alone workout, to be honest. I have no intention of doing the whole challenge again, but Iā€™ll probably use the individual sessions indefinitely.

I really like Dan Johnā€™s training and workouts for this kind of thing to be honest.

1 Like
3736

I think Iā€™ll have a look at Danā€™s work at some point.
Right now Iā€™m a Jim fanboy.

3737

Iā€™m a big fan of Jimā€™s too. If I was going to write a structured program with an end goal, Iā€™d pick Jimā€™s work. If I was going to train day by day with much bigger picture goals, Iā€™d pick Dan Johnā€™s.

1 Like
3738

ohhh Iā€™ve got that itch to go read a bit about himā€¦
I hate shiny new objects, they tend to ruin all plans.
Btw I just saw that juggernaut version of Jims work, that looked like something I would really like to do.
Edit: it was in Flaps log

3739

I canā€™t recommend Never Let Go enough as a training book. Itā€™s mostly big picture stuff, and pretty light on specific programming which I find allows it to mesh pretty well with Jimā€™s stuff.

Iā€™m really trying to avoid getting excited about 531 style workouts at the minute because I donā€™t have access to enough equipment and my lifting schedule isnā€™t going to be regular enough to use it. Once this is all over, I fully intend to suck it up and get a copy of forever. Iā€™ll try and get it read and fully understood by Christmas so I can (very tentatively) do a similar thing to Samul and commit to a full year of 531 programming next year, see where it takes me.

1 Like
3740

Iā€™ve read that the forever book almost only contains of programs/templates.
If you have the first one and beyond I think you easily could make your own 1 year planning. Well those are the two I have. Iā€™ve been a member on his personal forum for a year or so. Learned a bit there as well.

3741

I could do a years plan without forever, easily. Iā€™m told forever is pretty heavy on how to ā€œstackā€ cycles for long term growth etc., which is where Iā€™d benefit most from guidance. I can knock a template together myself pretty quickly, and even if I couldnā€™t, I have more than enough examples in original and beyond to manage for a year.

3 Likes
3742

They suckā€¦then they suck lessā€¦

1 Like
3743

Woke at 78 kg

Todays training

Viking 531 BBB

C3W1D1

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

.

squat

  • 5 x 72, 82, 92,5 kg

  • 10 x 92,5 kg

Deadlift

  • 5 x 5 @ 102,5 kg paused of floor

Supersetted Alternated in between squat and deadlift

  • pull up 7, 8, 7, 7, 6, 6 (4+2 really)

  • ring dips 6 x 8
    .

Stopped here, was totally wasted, should have done a giant set with bulgarians, but not today.
Did two sets to sort of failure, just to do something

  • EZ curl: 27,5 kg 15 reps

  • hang twist leg raise: 12 reps
    .

42 minutes + 10 minutes warm up.

.

Squat was good and strong, could have grinded out a couple more, the last one or two wasnā€™t pretty tough.

Deadlift is beginning to be heavy, the pause is there, but you need a slowmo cam to see it I guess.

Dips and pull ups is beginning to be hard as well.

No giant set today only 1 set of twisting hang leg raise and EZ curls to failureā€™ish.

10 Likes
3744

Nice work mate. Lots of squats and deadlift in the same session is not easy.

1 Like