I’m a skinny bastard, and I think that my body has is better suited for cycling or running. But I reject that fact and want to back on some muscles.
For now I’ll try to keep my weight around 81 kg for a month or two. Hoping that I’ll lose a bit of fat and put on just a tiny little muscle somewhere.
EDIT: oh btw will have a look at what kind of fat I’m eating.
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What kinds of fats are those? Olive oils, coconut, acacado? Eggs?
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Think walnuts, almonds and chia seeds
I’m quite certain there are lists about this online
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Yep I looked them up after I posted that…
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Woke at 82,2 kg - 181,2 lbs
Lots of good food over the last week or so 
Haven’t counted a single calorie
Time to do a bit of damage control.
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Today’s training
Rise of the Viking 5/3/1 Deloadish
C3W4D1
Warmup: Jump rope, stretches, yoga stuff, kneeling bottom up KB press.
SGHP
8 x 42,5 – 47,5 – 52,5 – 57,5 kg
OHP
3 x 40 kg
3 x 45 kg
3 x 50 kg
4 x 55 kg – 121 lbs rep PR
Back off
3 x 6 @ 40 kg pause at eye
Bench paused
4 x 2 @ 72,5 kg
DB row
Ramp to 42,5 x 2 kg
Kroc row
16 x 37,5 kg rep PR by 2 had to reset grip with left hand.
Circuit 3 rounds of
Ring dip 8 @ BW
EZ Curl 10 @ 35 kg
AB wheel 12 @ BW
In just under an hour.
OHP was heavy and sloppy today and not at all in the groove.
Not a great day today, did manage a couple of PR’s though but meh.
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You are so close to that one plate OHP!
Like Hog said, 1 plate is close. I’m excited for you to break that milestone.
It’s amazing how sensitive the press is to small factors that don’t make a huge difference for other lifts. It seems like everything has to be perfect to have a great press session. Regardless, good job on grinding through it.
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Thanks man, yeah I actually think I could do 1 plate on a good day, but it’ll come when it comes, It’s not a real priority right now.
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Now you are thinking 531 mindset. Slow and steady wins the race. Keep crushing it. No doubt in my mind you could grind one out. Stay focused and hit that lower weight volume add drop down sets or more reps to tell the body to get strong!
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Exactly. One day, all of a sudden, you’re going to be repping your max. Happened with me on squats a few months back… one of the weirdest & most satisfying feelings I’ve ever had. It’s only a matter of time man. Keep punching the clock every day and you’re going to be a freakishly strong man very soon
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Woke at 81,8 kg - 180,3 lbs
yesterday 2200 calories
Yeah I’m hoping for that to happen, could be fun to do 10 reps with a plate, or 1 rep with BW. But that’s a long way to go, but nonetheless
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That’s what I’m chasing. I really want that bodyweight overhead man
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you got this @mortdk!!
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That’s some good work there mate
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Today’s training
Rise of the Viking 5/3/1
C3W4D2
Warmup: jump rope, agile 8, some stretches, lazy lifter, band stuff.
Frontsquat – backsquat
5 – 5 @ 25, 35, 45, 55 kg 55 kg
Squat
3 x 60 kg
3 x 70 kg
3 x 80 kg
3 x 90 kg misgrooved the second rep almost lost it forward, scary.
5 x 100 kg 220 lbs Belt on those felt pretty good.
Overload Squat walkout
1 @ 120 kg – 265 lbs 10 seconds No belt
Squat Back off no belt
3 x 6 @ 70 kg paused on the way up a bit over parallel
SS pull ups between squat
10 sets first two 7 and 10 the rest 6
SGDL + Sumo/squat stance
6 x 2 + 2 @ 85 kg
Workout took just under an hour.
A decent workout today.
SGDL + Sumo for speed/technique is good I think.
Front squat is going very good and I feel the form is good.
Back squat is good, but form is breaking down a bit after 90 kg, really working hard on this.
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Where is the form breaking? What is going wrong?
I’m just not bracing good enough and I think my posterior chain is taking over, making it a deadlift squat or something.
And I’m not good at pushing the knees out, have to work on that.
But I think bracing is the real issue.
I’m gonna keep grinding and see where it ends.
Do you mean your back?
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Great question.
I would think you need to add some RDL, BB hip thrust to your routine to strengthen the glutes and hamstrings.
Is there a recent video?