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

Training Training Logs
3825

Nice PR DL set up there.

1 Like
3826

Congrats on the second house! Looks like training has been going well. Stay safe Mort!

1 Like
3827

Nice job running after a hard leg day. Happy birthday to your wife my firend.

1 Like
3828

Woke at 77,6 kg

Todays training: OHP PR + Bench 5 x 8

Viking 531 BBB

C 3W2D4

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

OHP

  • 5 x 36, 41 kg

  • 3 x 46 kg

  • 8 x 46 kg + 6 x 36 kg dropset almost had the 7th rep

Bench

  • 5 x 9 @ 57,5 kg

Supersetted Alternate between OHP and bench

  • Reverse grip BB row 6 x 8 @ 65 kg

  • Hanging leg raise with a twist 6 x 8

.

Giantset

  • DB lateral raise: 10 kgā€™s 8, 8, 9

  • Skull crushers EZ bar: 27,5 kg 11, 12, 14

  • DB one arm snatch: 3 x 3 @ 12 kg

Finisher

  • SG High Pull: 45 kg 5 x 5 emom

.

50 minutes + 10 minutes warm up.

.

Was strong today, did my 8 reps with 46 kg surprisingly I might even have had another left.

Good day, sun is out itā€™s almost warm outside.

DK is reopening little by little today hairdressers, PTā€™s and the likes can open, if they are following guidelines.

@Cyrrex thanks man, but there is a typo its 132 not 137 kgā€™s but Iā€™m still happy with it.
@trimtabber79 thanks man. As stated it was a better than expected experience.

5 Likes
3829

Getting strong again here :muscle:.

1 Like
3830

Good luck to yā€™all reopening. My girlfriend just gave me a haircut at home didnā€™t turn out so bad but I dunno when we will try out reversing restrictions in Australia.

2 Likes
3831

Shit seems pretty normal here in SA, heaps of people out and about. Was down the Port yesterday, lots of people out fishing, walking, riding, kayaking and chilling with coffee or fish ā€˜nā€™ chips. It hasnā€™t been much of an inconvenience to me really, apart from not going camping and 4x4ing. Not sure about NSW Pigman, but hairdressers and that are open here I reckon.
Our Education Minister went on the news tonight to say for first week of school next week that kids should be there and not at home too.

1 Like
3832

Things seem pretty good. Can change fast though with this thing so wouldnā€™t be too surprised if thereā€™s still plenty of caution with authorities ready to re-restrict at a moments notice.

In VIC theyā€™ve already committed to term 2 at home as much as possible. At this point seems like there isnā€™t much for me to do in my ESW role. Just got a fat pay packet from the Department though so I canā€™t say I dislike where this is going. Decision could be reversed easily enough I guess. Will just be a bunch of annoyed people having put in the work to make home education a thing.

2 Likes
3833

woke at 77,4 kg

@guineapig, @I_Luc and the rest of you guys downunder, stay safe avoid crowded places wash hands and you should be good.

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

Viking 531 BBB

C3W3D1

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

.

squat

  • 5 x 82, 92 kg

  • 1 x 102,5 kg

  • 6 x 102,5 kg + 8 x 82,5 kg dropset (more rest pause)

Deadlift

  • 5 x 5 @ 105 kg paused of floor

Supersetted Alternated in between squat and deadlift

  • pull up: 7, 9, 8, 6, 5, 5

  • ring dips: 4 x 9 + 2 x 8

Finished with

  • EZ curl: 27,5 kg @ 10, 15 + 8 + 4 rest pause

49 minutes + 10 minutes warm up.

.

Squat was strongā€™ish the last 2 reps I lost it a bit forward in the bottom, using mostly posterior chain to muscle it up. Had 1 or 2 more in me. Racked the bar and felt good, 10 seconds to realize I forgot the drop set, quick plate drop and on it went. 8 reps easyā€™ish.

Deadlift was hard but better than last week. The last two sets used mixed grip, on the very last rep I got all dizzy and had to sit down for a couple of minutes maybe 5.

The curl was fine though, but here a couple of hours later, Iā€™m still all lightheaded.

9 Likes
3834

But lack of hygiene is their best defense against the natural predators down there!

Also, nice PR squat set up there.

Also, I think we weigh the same now. People are going to get us mixed up.

3 Likes
3835

Looks like the program is working mate. Good work.

1 Like
3836

I think so too, at least for lower body, Iā€™m within striking distance of my previous PR lifts.
If this keeps on then 2 cycles ahead Iā€™ll be putting in rep PRā€™s pretty often.
That is not going to happen to my pressing though.

4 Likes
3837

Woke at 77,3 kg

Todays training: Bench PR + OHP 5 x 10

Viking 531 BBB

C3W2D2

Warmup: Rope skipping, KB bottom up press, BPA + fluff

Bench

  • 5 x 65, 72 kg

  • 1 x 80 kg

  • 6 x 80 kg + 8 x 65 kg dropset

OHP

  • 5 x 10 @ 32,5 kg

Supersetted alternated between bench and OHP

  • BB row 6 x 10 @ 55 kg

  • Bench ab tuck 6 x 16 reps

.

Giantset

  • DB Bent reverse delt raise: 10 kgā€™s 3 x 15 reps

  • push up: 15, 14, 13

  • KB swing 3 x 20 @ 16 kg

.

47 minutes + 10 minutes warm up.

Finally, bench is moving the topset was close to easy, I had at least on more in the tank.

72 kg felt strong but heavy, the top single flew up.

Next cycle Iā€™ll increase weight on bench.

This was a good day, Iā€™m happy.

7 Likes
3838

Iā€™ll see u at three plates big fella.

1 Like
3839

Crushing it mortdk!

3840

This made me smile. Quality

2 Likes
3841

Itā€™s a tough one for sure, itā€™s always nice when bench gets going

1 Like
3842

Woke at 78,3 kg

It really has been a struggle to get 80 kg moving on bench.

Got a bit out of control: TL:DR Iā€™ve done up to triples with 100 kg in the past. Iā€™ve been working out hard and with a purpose. Maybe my body is telling me Iā€™m getting old.

I am comparing to the strength in bench I did have once, some of the better sets has been:
This year I started out with a grindy and heavy 95 kg
2019:
April 13 I did 92,5 x 1
march 14 85x5
february 14 83 x 7 after two singles and one fail at 93 kg
january 3 102,5 x 1 then 90 x 5 and 80 kg x 10 (This will have @Frank_C on his feet because it was at the end of SGSS)
may 2018 i had a couple of WO hitting 3 single at 105 kg with a 80 x 11 and 85 x 8 as the previous sets.
March 2018 i did 5 x 5 with 82,5 kg amrap on the last for 7.
4 years ago I did a triple with 100 kg and several workouts with doubles and singles of 100 kg.

Iā€™ve been bringing up my DL and squat over these years though, but again those have been stalling out too the last year or so. Not regressed as much as bench.
Well Iā€™ll give Jims work a fair shot for the rest of the year. Iā€™ve made my own mods to his work (Please donā€™t tell him).
Iā€™ve been putting in the work from around january first 2020. Goal is stil 1,2,3,4 plates I hope Iā€™ll get them this year.

3 Likes
3843

Why do you people do this to me? Iā€™m sure itā€™s just to upset me.

Good lifting Mort, as always. Mr Consistency

3844

hahaha

well the week before it was 5x8 and the week after itā€™s 5x10 so 5x9 fits in perfectly.

Thanks for the kind words.

1 Like