yeah it was.
When going on it’s kind of okay.
And going thru my app I realized I did 6 not 5 sets of 3 reps of DL. DOH 
+ the 10x100 kg at the end.
After the workout I’m wasted for hours.
I’m beginning to get a slight fear of the last cycle of the DL plan.
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Woke at 79,9 kg - 176,1 lbs ?? WTF
Yesterday 2800 calories.
I’m still quite beat up from yesterday, 6 sets of DL is tougher than I thought.
One more week then I’m halfway through Kroc DL program.
Btw dinner last night
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Tasty looking steak. Deads seem to wreck me too, sometimes the day after I am starving for the entire day.
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I’m starving everyday !!
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I usually hit my best/hardest workouts on my days off when I have more time. I usually get them done around the lunch hour. I’ll go home and eat a full lunch post-workout and then eat another meal about 60-90 minutes after that. And then still eat dinner. Something about those big movements really gets the body going.
I don’t feel bad eating more on those days because apparently my body wants it. It’s not like I’m eating out of boredom.
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Hey Big J.
Sounds like a great idea, I’ll try that next time DL comes around.
Woke at 80,2 kg - 176,8 lbs
Yesterday 2700 calories.
Today’s training
Rise of the Viking 5/3/1
C2W3D1
Warmup: Jump rope, stretches, jumps, yoga stuff, kneeling bottom up KB press.
SGHP
8 x 42,5 – 47,5 – 52,5 kg
6 x 57,5 kg
OHP
40 kg x 5
45 kg x 5
50 kg x 7 : 9 RPE Tied PR.
FSL BBS
10 set x 5 reps @ 40 kg EMOM
Bench paused about 3 – 5 sec. Paul Carter style speed work
52,5 kg x 8, 8, 8, 5, 5, 5, 3, 3, 3
SS
DB row Dead stop on floor.
4 x 10 @ 32,5 kg
1 x 16 @ 32,5 kg
EZ Curl
Overwarmup Ramp to 42,5 x 2
350 set about 70 sec pause
30 kg x 25, 16, 13 = 54 reps (5 reps better than last week).
Ab Wheel
4 x 10
1 hour 10 minutes.
Tied PR 7 reps at 50 kg. Felt the set before were strong. So checked my pr sheet. Went for the tie and did it.
The EMOMs then were a bit tough and the last 2 sets were hard.
Another average but good workout.
And one of my all time favorites, hard to miss a heavy lift with AS/DC in the ears.
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Lol. Just a few hours ago me and the boys were driving home from a gym late night gym sesh, windows down, Thunderstruck blasting out the car, waking up half the city. Good times
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yeah, that’s freaking awesome. When we throw a party around here, the wifes calls the party a day, when my Kiwi friend and me strikes Thunder full blast waking up everybody within the neighborhood
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@mortdk AC/DC never gets old!!! Every time it’s on I get excited and can’t help but sing… not good singing but I give my all 
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Nice PR tie!
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woke at 80,4 kg - 177,3 lbs
2800 calories yesterday.
Squat day coming up in a few hours.
Thanks LL. I’m pretty happy with it. As said I wasn’t even going for any PR on this cycle.
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I don’t add PR’s in my journal because I don’t know if they count, lol!!
A PR always count. Some are more important than others. I don’t think band pull aparts are worth counting for a PR.
But every time you put on more reps or weight to a lift, well it’s a PR.
A lot here on TN almost only put PR on squat, bench, deadlift and Overhead press and with a barbell. But it doesn’t have to be. A machine press or a DB row, hell even pushups and pull ups count for a PR, if that’s what you do.
On the big 4 lifts I have rep prs on almost every weight from 1 rep to 20 reps.
It’s motivating to get to the gym knowing that today I’ll try to do x weigth for y reps. Y being either a tie or just 1 more than last time. It’s also very taxing to do it all the time.
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Today’s training
Rise of the Viking 5/3/1
C2W3D2
Warmup: jump rope, agile 8, yoga stuff, some goblet DB jumps and stretches, lazy lifter.
Frontsquat – backsquat
5 – 5 @25, 35, 45 kg
3 – 5 @ 55 kg
1 – 4 @ 65 kg (guess it’s a pr on front squat, my form is much stronger now, thanks for all the advice guys)
Squat overwarmup (Training maximally from Beyond)
Ramp to 3 x 3 @ 95 kg (210 lbs) Last 2 with belt.
Video of the last set. Not the best of form, but I’m happy.
Overload 1 set walkout with 115 kg – 254 lbs hold for 6 – 8 seconds.
Squat backoff no belt
75 kg 165 lbs x 12, 15, 12, 12
Pull ups
6, 5, followed by rest pause w/20 sec pause 11(PR) – 5 – 3 (1 rep better than last week)
KB swing
3 x 15 @ 24 kg
Hanging leg raise
12, 12, 12
Workout took 1 hour, and I was absolutely wasted.
Was thinking about calling it a day after squats. They almost killed me today.
With this effort I should have giant quads. 4 sets of 12-15 reps is so much not fun.
Front squat PR and Pull up PR. That’s on the other hand fun.
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High rep squats at time give me out of body experiences. Like my soul separates from my body. Starts around 15 reps…
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“During the last few reps of a true 20RM squat, just do what Jesus tells you. Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.”
-Rippetoe
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Woke at 80,4 kg - 177,3 lbs
2800 calories yesterday.
Easter coming up. Meaning going out eating for 4 - 5 days in a row. Going to do a bit of cardio in between. Damage control.
First half of my Viking cycles is coming to an end.
What to do for the second half?
DL will be the last two Matt Kroc cycles.
SQ, DL, OHP: the first cycle will be some kind of PR sets with some FSL in it. I’ll put a second day to do 6x2 at about 80% technique and speed + some additional stuff.
Second cycle… Hum hum thinking about maybe 3 days a week, to focus on the last cycle of the DL program… Hum hum … I’ll figure that out in about a month or so.
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