For purely pushing numbersd I found it best to squat multiple times a week, at least twice a week heavy with a light session on deadlift day too. Hurts like a bitch for a while but you get used to it.
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That series of words is awesome haha not sure why, but it just sounds pretty cool.
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Yeah Mark is right. Your body treats heavy weight as if itās light before your mind perceives heavy weight as being light. In less than a year youāll be able to hit what you consider to be heavy now for 5+ reps. Itāll still feel heavy, but your muscles donāt care
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Todayās training
Rise of the Viking 5/3/1
C4W3D3
Warmup: airdyne, yoga stuff, kneeling bottom up KB press, band work
Dynamic warmup
2 rounds of
Bear crawl, Gator walk, burpee broad jump, AirDyne 30 sec
1 round
Complex 1 round of Bar x 8 DL, BB row, Hang Clean, front squat, strict press, back squat, push press.
Giant set 1
SGHP /Bench warm up / band obligue crunch x 6
SGHP
5x Bar, 5x40, 4x50, 3x60, 2x65, 1x70 kg
Giant set 2
BB row 45 kg x 8 / bench working sets/band obligue crunch x 6
Bench Press
5 x 72,5 kg all paused
5 x 80 kg all paused
4 x 87,5 kg first rep paused went for rep 5, ended in āthe roll of shameā 
Overload unrack for 10 sec
1 @ 105 kg
Back off
3 x 5 @ 72,5 kg paused
OHP EMOM set.
6 x 3 @ 37,5 kg
Giant set 3 rounds
BPA x12
Push up x12
DB curl 12 @ 10 kg
Done in 55 minutes
Things were going pretty well until the topset of bench.
I should have known btw, I couldnāt really squeeze the bar hard on any sets, so CNS a bit drained probably.
I did 85 kg for 8 reps on the last cycle and 90 kg for 4 not that long ago.
Well (I think) I can recall a cycle were I did a pr on OHP Monday and was wasted on bench Thursday, that could be a reason. Or the giant sets are a bit rough on the old body. Iāll teach him.
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woke at 80,4 kg - 177,3 lbs
2600 calories yesterday
So The Darkhorse awaits, I should have a deload week, but the week after Iām going to london for 4 days.
So next week is a Darkhorse Tryout week. Iāll do it a bit different.
Each workout Iām going for a conservative 5RM on the variation lift. Just to get the feel and what weights to expect kind of.
Then a deload before the real start.
Still not sure which variations to use.
I think pausing all the lifts could be an option.
My bracing is really my weak spot I guess and pausing the lifts would strengthen that I think, especially if I really focus on that.
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The London trip will give you more than enough time to rest, Iād rather use an intro week here where you do everything with good speed and crisp technique, leaving a couple of reps in the tank while still training hard. (Of course that could be seen as a deload as well)
Enjoy London, Iāve been there twice and itās always a great place to visit!
If you like steak thereās a place called āSteak & COā which you may want to try, they have great steaks. Also their garlic bread is worth trying.
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Thanks Dante, I think itās something like that iāve planned. Next week coming of the last hard 531 cycle Iāll continue lifting, but Darkhorse style not going for 3ās and 1ās RM but 5ās RM for each lift.
Iām going in guite hard, but leaving a rep in the tank.
Then the three days before london I might go for a crisp 1 repper on the comp lift, if Iām not to beat up. Otherwise just going in practicing the variation lifts.
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Sounds like a great idea.
Hope you have fun in London, have you been before?
Yes! ā¦ but it was some 40 years ago when I was in school.
woke at 80,4 kg - 177,3 lbs
yesterday about 3000 calories
Today weāre celebrating my wife and her best friend. 2x50 years birthday.
Going to be fun. Today the Crown Prince of Denmark also turns 50
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Happy birthday to your wife, I hope you treat her like a queen.
I will we have a royal theme they are wearing crowns and stuff
Everybody have to come in some sort of royal stuff.
I was about to come as Caesar. But the wife said NO.
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Todays training
Rise of the Viking 5/3/1
C4W3D4 The kroc deadlifts
Warmup: jump rope, stretches, band work.
1 complex Bar x 8 DL, BB row, Hang Clean, front squat, strict press, back squat, push press.
Powerclean to pushpress (more activation)
3 x 40, 50, 55 kg, 60 kg Misgrooved the last rep, and had to lower the bar to shoulder and redo it.
1 x 65 kg tried a second rep nope
Deadlift Kroc program
Warm up
giant set KB/DL/KB on stomach practicing bracing
KB sving 5 x 5 @24 kg
Bracings practice 5 x 5-10 seconds
5 x 70 kg Double overhand
3 x100 kg
3 x 120 kg last rep Hook
1 @ 130kg Double overhand
1 @ 140 kg Hook
Working sets
1 @ 150 kg 330 lbs belt on + hook grip heavy slow rep
1 @ 150 kg straps still heavy but better.
1 @ 150 kg straps good rep.
2 @ 150 kg mixed grip Rep PR yeah maybe just maybe one more. video tomorrow.
Back off
12 x 100 no belt double overhand first 8 + 4 hook.
Squat 3 count pause in the hole EMOM
6 x 3 @ 60, 70, 80, 75, 70, 60 kg
Done in an hour 5 minutes
Deadlift PR Iām happy.
Took my time between sets about 3 minutes.
150 kg is around my limit at the momet, will try a PR in 1Ā½ week (maybe).
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Nice dude!
Also, happy late birthday ! 
I think we might actually be born on the same day.
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Great deadlift PR to go with the birthday, awesome mate
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Nice deadlift PR. I am hoping this will be me in 2 weeks.
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@Kniebuigkoning, @I_Luc, @simo74
Thanks guys
Yeah I am still thrilled about it
A bit tired today, Wifeys party went on for 12 hours with great food, wine, beer and G and Tās. One of the guests plays in a band, he brought a guitar and a small speaker, ended in a lot of singing and dancing.
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Sounds like a really fun weekend. You and your wife seem to have a lot of fun together!
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Yeah we have, itās important to do good things together
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