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

Training Training Logs
382

Woke at 80,7 kg – 177,9 lbs

Yesterday 2500 calories a bit of damage control. Today it’s Lamb roast and beer/wine at our friends place.

Today’s training

Rise of the Viking 5/3/1
C2W3D3

Warmup: Jump rope, band stuff, Kneeling bottom up KB press.

SGHP
5x40, 5x50, 5x55, 3x60, 2x65, 1x70 kg

Bench Press (Paused)
Ramp to TM 1x87,5 kg – 193 lbs BPA in between

Worksets (first rep paused on all sets)
82,5 kg - 171 lbs: 5, 5, 5, 5, 7 last set RPE 8,5

Bent over row
2 x 12 @ 45 kg

T-bar row
2x10 @ 30 kg only counting weight.

Ring Dip
1 x10 + rest pause 20 sek pause: 14 – 7 – 4 = 25 (2 better than last time I did ring dip)

Bulgarian split squat
3 x 13 @ 10 kg each hand.

DB lat raise 350 set 60 sec pause
8 kg: 24 – 17 – 13 : 54 reps bump weight to 10 kg next time.

An awesome workout today. 1 hour 5 minutes.
Bench was 5x5 at topweight with a +set for the last set, hit 7, could have done 8 mayyybe 9.
Previous rep PR was 8, so that’s fantastic.

Bulgarian split squats is so damn hard, my quads screams: noooooo stop it, you idiot.

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383

Nice workout! Glad you enjot the bulgarians as much as I do!
Enjoy lamb and wine tonight!

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384

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Belgian Beer Grimbergen

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Italian Ripasso

Enjoying life

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385

woke at 81,4 kg - 179,5 lbs
Not that bad, could have been worse :slight_smile:

Bit of a hangover today. Going for a long walk in the forest today with the wifey

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386

woke at 81,6 kg - 179,9 lbs

About 2600 calories yesterday, it’s holidays so not counting that well :slight_smile:

Today’s training

Rise of the Viking 5/3/1
C2W3D4

Warmup: jump rope, agile 8, yogastuff, stretches, lazy lifter and jumps.

Powerclean to pushpress
3x 42,5, 47,5, 52,5 kg + 2 x 55 kg 1 x 60 Strong and fast.

Deadlift Matt Kroc

1 x 135 kg double overhand
1 x 135 kg hook grip
1 x 135 kg hook grip belt on
1 x 135 kg hook grip
3 x 135 kg , mixed grip RPE 8
12 x 100 kg belt off straps for the extra volume

Squat paused
5x5 65 kg

DB incline bench press
Ramp to 35 kg (77 lbs) x 2

350 set 1 min pause
25 kg x 23, 13, 11 reps = 47 reps 5 more than last week…

SS Chins various grip between squats and bench

10 x 3 sets + 11 kg

1 hour 10 minutes. Last day of “Rise of the Viking” lets call it a leader. Going to do 1 Anchor cycle after the deload.
Killer workout today, deadlifts felt supergood the last I took for 3 was rpe 7 og 8, only 1 minute rest between sets.
DB bench ramp to 35 kg, no problems getting the damn thing started.
Next week deload, with no deadlifts. This is something I’m not that happy with, so I’ll probably end up doing something like playing with sumo and SG DL.

4 Likes
387

Woke at 82,2 kg - 181,2 lbs.
Late night with friends and lots of food.
I can’t control myself when the food and snacks come, but managed to keep the alcohol to 3 nice glass’s of wine.
One new boyfriend to one of the lady’s. He had a guitar with him and played really good. (actually plays in a small band) Ended up singing along all together sounded terrible, but we enjoyed it.

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388

@mortdk sounds like a great night to me!

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389

Sounds like a great weekend! Snacks and wine- I have overindulged this weekend too, but life has so many little pleasures, so I am happy to see you enjoying!

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390

Woke at 81,2 kg – 179 lbs

Today’s training

Rise of the Viking 5/3/1
C2W4D1 DELOAD

Warmup: Jump rope, stretches, jumps, yoga stuff, kneeling bottom up KB press.

SGHP
3 x 6 @ 55 kg
SS
OHP
Ramp to 1@55 kg

Back off

3x8@35 kg
SS
DB row
3 x 10 @ 25 kg

Ring dip
2x10@BW
SS
EZ Curl
3x10@27,5

Push ups
2x12@BW
SS
BPA
2x15

Ab Wheel
2x14, 1x10

Done in 30 minutes paced it trough in a good way.
A little pump due to the rushing, good deload day.

8 Likes
391

Woke at 81,7 kg - 180,1 lbs
The holidays is over came through reasonably.
Going to hold back on calories slightly the next couple of days.

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392

I call that winning

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393

Doesn’t look like too much damage!

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394

I’m the heaviest I’ve been this year.

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395

I did manage to dial back a bit, sunday morning I woke at 82,2 kg which is a PR for the last 20 months :slight_smile:

Aiming for around 80 kg’s in a couple of days, then everything is back to normal. With a bit of luck I’ll end up at about 85 kg at the end of the year.

Today’s training

Rise of the Viking 5/3/1
C2W4D2 DELOAD

Warmup: bikeride from work, agile 8, some goblet DB jumps and stretches, lazy lifter.

Frontsquat – backsquat
5 – 5 @25, 35, 45 kg
2 x 55 kg front squat.

Squat
Ramp 1 x 100 kg (220 lbs) last set with belt.

Overload 1 set walkout with 115 kg – 254 lbs hold for 10 seconds.

Squat backoff no belt
2 x 5 @ 65 kg

SGDL
3 x 2 @ 80 kg

Pull ups SS between Squat back off and SGDL
5 x 6 BW

Hanging leg raise
10, 10
SS
Lat raise 5 kg plates hanging from bands
2 x 10 @ 10 kg.

Workout took 35 minutes.
Tried SGDL for sets of 2, next cycle they’ll be in the mix on squat day.

6 Likes
396

At least you are moving weights equal to or above your BW. My bench is still not a BW bench yet and I’m barely above BW on squats…

Well done Viking…

1 Like
397

I am not so sure the BW to Barbell weight is a good comparison thing :slight_smile:
I’ll bet I could put on 40 pounds on the frame but that woudn’t translate to 40 pounds on the bar :slight_smile:

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398

Woke at 81,2 kg - 178 lbs.
Yesterday 2500 calories of wich to many were cake :slight_smile:

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399

Usually when men gain weight they get stronger as well, even if it’s just fat, and when you combine that with lifting the effect is even stronger. For women that’s not always the case, but in general heavier people tend to be strongr when untrained and people who gain weight also gain strength.

4 Likes
400

Yup I’m aware of that, but I still don’t think you can compare bench/squat weight.

Like a lifter weighing 180 lbs lifting 180 pounds and a lifter weighing 220 pound lifting 220 pounds.
I don’t think they are equally strong, if you know what I mean.

Btw
Was in the gym today Treadmill 2,5 km, Airdyne bike for Tabata and rowing ergometer for 3 minutes.
And a bit of back work.
Stupid, it’s deload. :slight_smile:

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401

Woke at 80,7 kg - 177,9 lbs
yesterday 2500 calories.
Damage control done.
Back to around 2700 - 2800 calories

2 Likes