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

Training Training Logs
442

I must be getting soft as I age but I felt like my sets of 8 were high rep :smile:

They sure as hell feel like it on the 5th set.

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443

On the 5th set anything over 5 reps feels like high rep work really

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444

@Frank_C @danteism on the second set everything feels like, why am I doing this :slight_smile:

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445

There are days that my knees and back ask that on the first warm up set lol

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446

Woke at 80,5 kg - 177,5 lbs
Yesterday 2700 calories

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447

Congratulations on the OHP PR! And definitely agree on coolness of bodyweight OHP!

448

masochist?

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449

Very

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450

Todayā€™s training

Rise of the Viking 5/3/1
C3W1D3

Warmup: Air dyne and band work

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

Bench Press
5 x 60 kg
5 x 67,5 kg
5 x75 kg - 165 lbs
13 x 75 kg PR with good bar speed I think

Overload unrack for 10 sec
3 x 1 @ 105 kg

Back off
10 x 67,5 kg
10 x 60 kg

OHP
6 x 2 @ 42,5 kg - 94 lbs

Circuit 3 rounds of

Bulgarian split squats left leg 12 x 10 kg
Cable chest supported row 12 x 50 kg
Bulgarian split spuat right leg 12 x 10 kg
Pushup x 10
DB curl 10 x 10 kg

Ended with a tabata on the Airdyne.

Done in about an hour.
The first week of PR sets have started this cycle up really well.

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451

you are crazy, nobody does 20 rep pause deads

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452

Nice work @mortdk This cycle is going to treat you well. PRs going up everyday!

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453

Yeah Iā€™m really happy about that. Because I was a bit worried about that volume stuff not doing any PR work, Iā€™ve tried it before and came back weaker, but not this time.

454

Nice workout! Killing it on the prā€™s!!!

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455

almost nobody :wink:

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456

Whereā€™s the pause??? Because Iā€™d have no problem ā€œpausingā€ while the weight was on the floor. I mean thatā€™s almost the same as the bottom position in a squat, right? The moment before you ā€œliftā€ the weight?
:smile:

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457

1-2" off the floor, pause for a three count (so ~1.5 seconds), it gets real nasty real fast

If you paused only on the floor no doubt you could do 20+ reps, but when the pause forces you into an uncomfortable position itā€™s a whole another world

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458

That sounds just crazy excruciating @danteism. Might be up Pwnisherā€™s or Alphaā€™s alley :smiley:

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459

Woke at 81,1 kg - 178,8 lbs
Yesterday 2800 calories.

460

Todays training

run 2,5 km in 13 min 40 sec.

tried the 90/90 stretch Iā€™m not exactly mobile :slight_smile:

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461

woke at 80,5 kg - 177,5 lbs
yesterday 2700 calories.