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

Training Training Logs
3905

U already scare me. Ur too tall

2 Likes
3906

Woke at 78 kg

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

Viking 531 BBB

C4W1D1

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

.

squat

  • 5 x 75, 85, 95 kg

  • 10 x 95 kg

Deadlift

  • 5 x 4 @ 107,5 kg paused of floor

Supersetted Alternated in between squat and deadlift

  • pull up: 8, 10, 8, 7, 5, 5

  • ring dips: 9, 10, 9, 9, 8, 8

Gunshow

  • EZ curl: 27,5 kg @ 10, 16 + 8 + 5 rest pause
    .

45 minutes + 10 minutes warm up.

.

Note to self: ā€œDonā€™t run before squat day, not even slowā€

Top set of 10 was awful. I should probably have stopped at 6 or 7 grinded the last reps out.
Even the warm up sets was tough.

Deadlift was good though a bit more weight and one rep less but double overhand on all sets.

Assistance was fine, starting to reach 10 reps on one set on both pull ups and dips.

Curls for the guns.

Boy this was not a good day, dreading these lower body days takes away everything.
This is one of those days, check itā€™s in the book, close the book move on.

5 Likes
3907

You canā€™t obey two masters. Pick one :joy:

2 Likes
3908

I am not sure about it, I do not run for performance but for cardio.

I tried running before upper body workout, that was a disaster. Iā€™ve tried running before lower body days, it wasnā€™t as hard as today.
In the future Iā€™ll run the day after lower body, and live with the suck. Maybe Iā€™ll try to run the same day as upper body but post lifting.

2 Likes
3909

The day after legs and before upper body. Itā€™s what Iā€™m doing. It sucks because the legs arenā€™t fresh, but better than the other options.

Running after upper body can really suck. Itā€™s hard to breathe of your chest and abs are tired. And arms.

1 Like
3910

My n=1 is that conditioning a day before squat or deadlift has no negative impact

3911

Woke at 77,7 kg

Todays training: Bench PR + OHP 5 x 8

Viking 531 BBB

C4W1D2

Warmup: Rope Skipping, KB bottom up press, BPA + fluff
.

Bench

  • 5 x 60, 65, 72,5 kg

  • 10 x 72,5 kg

  • 6 x 80 kg + 8 x 65 kg dropset

OHP

  • 5 x 8 @ 35 kg

Supersetted alternated between bench and OHP

  • BB row 6 x 10 @ 57,5 kg

  • Bench ab tuck 6 x 18 reps

.

Giantset

  • DB Bent reverse delt raise: 10 kgā€™s 3 x 16 reps

  • push up: 15, 14, 14

  • KB swing 3 x 22 @ 16 kg

.

48 minutes + 10 minutes warm up.

This was a pretty fine day, lower back a bit sore/tight. Nothing hurting or anything.

Bench topset was good. OHP was fine, next weeks 9 reps will be hard.

Assistance was fine, Giantset was fine too.

Finished with a band cable crossoverā€™ish thing 3 x 10, just because.

8 Likes
3912

Nice work, as always my man.

1 Like
3913

Solid work, mate.

1 Like
3914

Great work mate. Solid consistent lifting here leading to results ā€¦ whoā€™d have thought it?

1 Like
3915

Thanks guys.
@simo74 maybe this will lead to results. Not very interesting log when itā€™s just the same over and over againā€¦ Where did I see that?
Anyways I wonder where I am by the end of the year.

2 Likes
3916

Lol yer I am feeling you on the boring log :joy::sunglasses:

1 Like
3917

Woke at 78,4 kg

Todays training: Deadlift PR ā€“ Squat 5 x 8

Viking 531 BBB

C4W1D3

Warm up: BPA, lazy lifter, Hip airplane + fluff
.

Deadlift

  • 5 x 102, 115, 127,5 kg

  • 10 x 127,5 kg

Squat

  • 5 x 8 @ 75 kg

Supersetted in between DL and squat

  • incline DB bench press 6 x 11 @ 25 kg

  • Chin ups 10, 10, 8, 7, 7, 7

.

45 minutes + 10 minutes warm up.

.

Topset DL was awesome had 2 or 3 more reps.

Squat first set fine, the rest just plain hard, I was struggling to get my breath back before the next set.

Thatā€™s it, nothing fancy just hard work.

10 Likes
3918

You make me miss my barbell, Mort. Great strength.

1 Like
3919

280+ x 10 is awesome, dude. Very good job, also with those chins and DB presses between DLs and Squats, makes it way more taxing.

2 Likes
3920

Great work again Mort. Starting to see some really solid progress here. Looks like strong Mort is making a comeback.

2 Likes
3921

Woke at 78,2 kg

@trimtabber79 Thanks man. Yeah Iā€™m very happy with my little homegym.
@flappinit thanks Flat. Itā€™s a Krypteia style workout and I like it, Getā€™s a lot of work done in not so much time.
@simo74 I hope Iā€™m making a comeback. If I keep at it at this pace Iā€™ll be at a former strength in about 4 or 5 cycles 4 - 5 month.

3 Likes
3922

Woke at 77,6 kg
Dropped below 78 kg, meaning I should eat a bit more.

Todays training: OHP PR + Bench 5 x 8

Viking 531 BBB

C4W1D4

Warmup: BPA, kb press + fluff
.

OHP

  • 5 x 33, 38, 43 kg

  • 10 x 43,5 kg

Bench

  • 5 x 8 @ 60 kg

Supersetted Alternate between OHP and bench

  • Reverse grip BB row 6 x 8 @ 70 kg

  • Hanging leg raise with a twist 6 x 10

.

Giantset

  • DB lateral raise: 10 kgā€™s 8, 9, 11

  • Skull crushers EZ bar: 27,5 kg 11, 13, 16

  • DB one arm snatch: 3 x 3 @ 13 kg

Finisher

  • SG High Pull: 47,5 kg 5 x 5 emom

.

52 minutes + 10 minutes warm up.

.

Ending first week of 4ā€™th cycle pretty good, press was fine now problems with the topset.

Bench was fine as well.

Assistance, giantset and finisher was fine too.

4 Likes
3923

Sorry to hear that man, must be gutting to hear

3924

Hey Mort, just stopping in since I havenā€™t caught up with your log yet. Looks like youā€™re on another Wendler stretch, my favorite! You folk with your high traffic logs are just murder to get through when someone misses a few months!

3 Likes