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

Training Training Logs
3925

Hey Steve thanks for dropping by, it’s good to see you here on the log section again.

You haven’t missed much, I’ve been on Wendlers stuff since new year. I’m determined to give it a real fair shot, meaning the rest of the year.

3926

You mean days! Lol. But yeah, glad to see you around again too, Steve

3927

Woke at 78 kg

I’m seeing all the fancy stuff in other logs… Deepwater, 10.000 KB swings, all kinds of PPL, SGSS pops up as well, I liked Built for bad.
It’s really hard to stay the course, but I must resist the urge. For now I’m good, but if I keep up writing down what I’d like to do, then the next 10 years will be all different programs.

3 Likes
3928

Good stuff. Although 43.5 is an odd ass number, I can only imagine you have to tape cucumbers to the bar to get it to that number.

1 Like
3929

Pineapple slices. Better fit

3 Likes
3930

You could just kind of jam them on the end of the bar, I guess.

3931

Doughnuts would fit !!

3932

But they don’t weigh anything. Unless you need to micro micro micro load.

3933

You must be buying the wrong doughnuts

3934

We’ve been down this path already. It is tough to get doughnuts worth bothering with in this country.

1 Like
3935

@Cyrrex @simo74 got it right, as a cop I have access to heavy ass doughnuts
Or maybe I have a pair of 0,5 kg microplates
that way I can load 42.5, 43.5, 45, 46

2 Likes
3936

So like a donuts that weight more than a pound? No wonder you are up over 78kg…

1 Like
3937

Woke at 77,4 kg.
Gonna have a big steak tonight.

Todays training: Squat PR – DL 5 x 5

Viking 531 BBB

C4W2D1

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

.

squat

  • 5 x 80, 90 kg

  • 3 x 100 kg

  • 8 x 100 kg + 8 x 80 kg dropset

Deadlift

  • 3 x 5, 2 x 4 @ 107,5 kg paused of floor

Supersetted Alternated in between squat and deadlift

  • pull up: 9, 10, 8, 8, 5, 5

  • ring dips: 10, 10, 9, 9, 8, 8

Finshed with guns.

  • EZ curl: 27,5 kg @ 10, 17 + 9 + 5 rest pause

52minutes + 10 minutes warm up.

.

Oh boy that topset vas hard. First 2 oh heavy 3 high, 4 a bit lower, 5 I gotta quit… NO I did 6 2 cycles ago, so one more, 6 close my eyes one more, and then one more. Racked and stripped then dropset I wanted to quit after 5 reps but kept going.

DL was much better.

Assistance was pretty good too.

Then we took the Miata for a ride. With an old windmill and a yellow field

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13 Likes
3938

Can’t think of better weather for a drop top than right now. Kinda wish I hadn’t caved and bought a sensible family car a few years ago.

In terms of programming, I’ve mentally committed to a whole year of 531 programming next year, so feel free to join me. See who caves to shiny and new first.

Good work in here man, keep eating and the 2-3-4 plates are yours.

1 Like
3939

Great effort, Mort! Keeping pushing those drop sets, too. I think working under fatigue with lighter loads is a great approach because you have a chance to maintain rep speed.

I did that once. I had hip surgery and fumbled about for three months, ran SGSS, and haven’t looked back. :man_shrugging:

4 Likes
3940

It’s so underrated it isn’t funny. Builds resilience and closely mimics the feeling of heavy weights.

4 Likes
3941

I dreamt of steak last night…

1 Like
3942

Yeah the weather is pretty good right now, gonna drop a lot next week. That’s fine, I don’t care.

I started this year on Jims work and I’ll end it that way. So I’m way ahead of you… unless I cave in.

1 Like
3943

Yes I think so too, this is something I think I’ll keep in the routine.

I ran SGSS too, but it’s even more boring than Jims work, that’s why I came back.

Very much this Mark, I’m thinking this dropset is doing me something good.

3 Likes
3944

Woke at 78 kg
Has been doing a lot of stuff this weekend including work today, so I’ve missed out on a lot of logs, will catch up tomorrow.

Todays training: Bench PR + OHP 5 x 8

Viking 531 BBB

C4W2D2

Warmup: KB bottom up press, BPA

.

Bench

  • 5 x 62, 70 kg

  • 3 x 77,5 kg

  • 8 x 77,5 kg + 8 x 62,5 kg dropset

OHP

  • 5 x 9 @ 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 kg’s 3 x 17 reps

  • push up: 15, 15, 14

  • KB swing 3 x 22 @ 16 kg

.

46 minutes + 5 minutes warm up.

Warmup and the first working sets felt heavy, but ended up with 8 pretty good reps on the top set and 8 on the dropset. That was fine.

OHP 9 reps on all sets, almost felt easy.

Assistance and giantset was good as well.

4 Likes