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

Training Training Logs
402

Rise of the Viking 5/3/1
C2W4D3 DELOAD

Warmup: Air dyne, and not much more

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

Bench Press
Ramp to TM 1x90 kg – 198 lbs

Back off
2 x 5 @ 70 kg

Bent over row
2 x 12 @ 45 kg
SS dip
2x10 @ BW

Cable machine row
2x10 @ 60 kg
SS DB shoulder press
10 @ 10 kg
10 @ 12 kg

Lat pull down neutral close grip
2x10 @ 60 kg
SS Lat raise
10 @ 10 kg
10 @ 12 kg

Done in 40 minutes.
I’m still not totally ready with the next cycle, but It’ll be ready Monday.
Pr sets mainlifts some backoff and some 6x2 @ 80% opposite lift.

10 Likes
403

Woke at 80,6 kg - 177,7 lbs
Yesterday 2600 calories

404

Some of the gentlemen around here are more anal about keeping track of their weight then the female lifters, lol…just sayin! It would stress me oit!

3 Likes
405

It’s just habit. I track on my phone, and can always see if I’m going in the right direction :slight_smile:
Right now I’m trying to gain weight and that is quite easy, but knowing I’m only allowed to gain a bit every week, I know I have to dial a bit back.
Today I’ve had a great steak, wine, pasty with the afternoon coffee, and all sorts of crab. I don’t care about it, I know I can just hold back a bit.
But yeah a bit anal — maybe a lot — well I could say it’s my female side shining through :slight_smile:

1 Like
406

I think this is one of the most understated essentials to succeeding at anything.

5 Likes
407

woke at 80,7 kg - 177,9 lbs
yesterday 3100 calories at least :slight_smile:

408

Rise of the Viking 5/3/1

C2W4D4 DELOAD

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 moved well

Not allowed to deadlift according to program, so I did it anyway

SGDL + Sumo/squatstance
5 sets 2+2 @ 80 kg RPE under 5
2+2 @ 100 kg RPE under 6

Squat paused
5x2 @ 80 kg
SS
Chins various grip between squats
6x5 BW

DB incline bench press
35 kg x 10
25 kg x 10
SS
Bent over Row
40 kg x 10
50 kg x 10

45 minutes. Last day of “Rise of the Viking” Deload.
Nice little workout fun to play with SGDL and sumo/squat stance.

A bit about the next cycle:
DL following Matt Kroc Simple DL plan + speed work with 3 sets of SGDL and 3 sets of sumo on squat day.
I’ll do the rest of the lifts with 2 topsets first at prescribed weight second as PR set.
Then SSL – FSL as dropset
Big assistance paused work for the opposite lift 6x2 @ 80%
I’ll throw in some dips, Pushups, incline DB bench, chins/pull-ups, DB rows, BOR, T-bar row, cable row, lat pull down, Goodmornings, Bulg. Split squats, curls, ab-wheel hang leg raise.

8 Likes
409

You and I could be great friends! I really enjoy a 2-3pm cup or 2 of coffee. One of those little things in life that I look forward to.

3 Likes
410

Great job on keeping the pace up in your workouts. 45 mins is no joke for the work you’re putting in.

1 Like
411

The little things in life are so pleasant. I also love the little pleasure of coffee. I like to drink around 4 cups in the morning and refuel in the library in the afternoon when I’m studying

3 Likes
412

@IronOne @muskratlifts a good cup of Coffee is a great treat and inexpensive too. Combined with good friends and some kind of cake or chocolate It’s something that’s really good in life.
I do drink way to much coffee throughout the day.
And for the quick sessions, it’s deload so not as taxing as usual.

6 Likes
413

That future program looks like it is going to help you break through some plateaus. With adding volume listen carefully to the body ques…when we old timers break it takes awhile to recover.

1 Like
414

How much is that? Just curious.

415

That would be 3 mugs in the morning around 6 o’clock then 1-2 mugs before 9 o’clock another 2 - 3 before lunch. From noon to dinner really depends but at least 3 mugs up to maybe 8, and then 1 - 2 after dinner before 7 o’clock trying not to drink any more coffee throughout the evening. That would be on a weekday. I don’t drink that much coffee during the weekend.

2 Likes
416

Woke at 80,1 kg - 176,6 lbs, WTF too low.
Yesterday 2700 calories

1 Like
417

You’re right that is a lot. Now I feel better because I drink a little less coffee than you, haha :smiley:

4 Likes
418

How big are these mugs?

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419

Woke at 80,1 kg - 176,6 lbs
Didn’t count calories yesterday but between 2500 - 3000 calories.
@Frank_C our mugs are about 250 centiliter. I don’t fill them to the top, so about 200 cl in average adding up to between 2 - 3 liters of coffee.
Btw Yesterday I did that 30 minutes yoga for weightlifters and powerlifters found on the internet that I think it was @muskratlifts that mentioned.
Good little routine, need to work on some of the poses especially the pidgin pose :slight_smile:

3 Likes
420

Today’s training

Rise of the Viking 5/3/1 PR
C3W1D1

Warmup: Jump rope, stretches, jumps, yoga stuff, kneeling bottom up KB press, lots of BPA throughout the session.

SGHP
8 x 42,5 – 47,5 – 52,5 kg
6 x 57,5 kg

OHP
37,5 kg x 5
42,5 kg x 5
47,5 kg x 5
47,5 kg x 10 REP PR – eRM pr

Overload
Push pres 3 x 1 @ 60 kg hold for 10 seconds in top position.

Back off OHP
42,5 kg x 9
37,5 kg x 8

Bench paused
6 x 2 @ 72,5 kg
SS
DB one arm row
4 x 8 @ 35 kg
10 x 35 kg

Ring dip BW
10
15, 6, 3 Rest pause 1 rep less overall but + 1 rep first set.

EZ Curl
Ramp to 47,5 kg x 1
350 set
30 kg 25, 16,12 = total 53 reps 1 rep less, was a little good to my self.

AB wheel
3 x 12 @ BW

1 hour 10 minutes.
OHP PR set was very good, the last rep had a tiny bit of leg drive, but I’ll take it.
From next week I think I’ll make a circuit at the end doing row, dips, curls and ab wheel.

11 Likes
421

Congratz on the OHP pr! More inspiration for me to start doing that exercise on a regular basis.

1 Like