Yeah all the ladies do say that about me 
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Yer i bet they do mate, I bet they do !!
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Todayās training
Rise of the Viking 5/3/1
C4W3D1
Warmup: jump rope, stretches, yoga stuff
Dynamic warmup 2 rounds of
Bear crawl, Gator walk, burpee broad jump, jump rope
Complex Bar x 8 DL, BB row, Hang Clean, front squat, strict press, back squat, push press.
SGHP
8 x 42,5 ā 47,5 ā 52,5 ā 57,5 kg All good
Giant set pull up/ OHP / sit up
Pull up 10x4 @ BW every single one was good.
Situps 10 x 12
OHP
5 x 45 kg good
5 x 50 kg wtf strong
5 x 55 kg REP PR Were did that come from first 3 good strong fast, 4 okay, 5 knew I had to use a little leg drive.
Back off set
4 x 5 @ 45 kg
Giant set BPA /bench/EZ bar curl
BPA 6x12
EZ curl 6x5@37,5 kg
Bench paused
6 x 3 @ 65kg a bit slow but good.
Assistance
Ring dip rest pause
14-7-4-3-2
Took 1 hour 3 minutes
The last couple of weeks OHP was a struggle, today boom. Birthday present from the Iron
A good day to lift 
Iām happy
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Nice OH mate, well done
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Iām only 5ft 7 so not a problem for me but itās actually surprising. My dad is 6ft 3 and he drives it in relative comfort without moving the seats !!!
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Woke at 80,3 kg - 177,3 lbs
about 2000 calories think I forgot something
Yesterday
80,4 kg - 177,3 lbs
about 2500 calories.
Yesterdays training
Rise of the Viking 5/3/1
C4W3D2
Warmup: airdyne, agile 8, BW squats
No dynamic warmup today, was in a bit of a rushā¦
Giant set: box jump / front Squat / Hanging leg raise
Front squat
5 x 30, 40, 50 kg, 60 kg
Giant set box Jump / squat / hanging leg raise
Squat
5 x 70 kg
5 x 80 kg
5 x 90 kg Belt on
5 x 100 kg ā 220 lbs
Overload Squat walkout
1 @ 140 kg ā 309 lbs 10 seconds No belt Holy S***
Squat Back off belt on
3 x 5 @ 80 kg
Box jumps 10 x 3
Hanging leg raise 10 x 6
SGDL EMOM
6 x 3 @ 85 kg ā 187 lbs
Workout took 40 minutes
Just after a 12 hour shift, went in with the intention to stop if I was to miserable.
Warmup, uhh lets try the front squat managed, move on and had a decent workout.
Squats where good, a bit slow, not grindy, just slow and solid.
Walk out with 3 plates no way I will ever squat that. That was heavy AF.
SGDL wasnāt moving as fast as I hoped.
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But you will
Bullshit. Give it a year.
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@duketheslaya @MarkKO
Thanks guys, yeah Iāll give it a shot, but I almost got chrushed
Walkout with 120 - 125 kg is okay and feels like āI can do that, not now but not to longā
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I really know how you feel, squats always seem fine up to a point and then the feeling of the weight seems to increase exponentially. I figure itās all just about time, keep working, keep grinding and it will come.
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I know Iām a few days late but happy birthday brother.
You will nail the 140kg one day soon and then wonder what all the fuss was about 
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Thanks Lava
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I hope so, but that was HEAVY af
I still have the dream of 1-2-3-4 plates, right now Squat seem like the one furthest away.
But going in on Alphas Darkhorse all guns blazing, maybe just maybe Iāll come closer to the goal.
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I dream of squatting 4 plates but I also feel like 3 plates is heavy. Itās all perception I guess. I just donāt know how to trick my brain into perceiving those weights as light, or even manageable, instead of as a death threat.
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Brave man working out after a 12 hour shift!!! Good luck with the new programā¦are you looking forward to it?
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I think it always feels heavyā¦ the big YouTube guys always talk like the weights never feel heavy but it is relative. Iām guessing (having just passed the 3 plate threshold) that after awhile it is just trusting form and strength levels. Like you know you should not be doing it, but you trust the training that has brought you to the point you can even attempt it. I donāt ever expect holding 315 over my face to feel light, but that I will have the strength, technique, and control to know when Iām ready for that attempt to happen.
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Weight feeling lighter is the slowest form of progression. They do eventually feel lighter but it takes years. For three plates to feel light on the squat took around three years for me.
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Woke at 80,4 kg - 177,3 lbs
2600 calories yesterday
@Frank_C I try to trick my brain too, but it knows itās a lot of poundage. Like he big man @MarkKO says it takes years DL about a 6 month ago 2 plates statet feeling light and now 110 kg is feeling light. For squat everything over 80 kg feels heavy. Small steps on the way.
@losthog Totally agree on that.
@littlelee I didnāt feel particular brave more like stupid.
And yes I am looking forward to it, and a little scared too.
In the Hogās log thereās a little conversation about it. We are 3 guys ready for the Darkhorse and we were so ready about 3 weeks agoā¦ now itās getting closer and it seems like changing program is a big thing.
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