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

Training Training Logs
763

Todays training

The Danish Vikings Darkhorse
Trial week
W1D3: Bench variation

Warmup: airdyne, stretches, BPA

Dynamic warmup: 2 rounds of
Bearcrawl, gator walk, burpee broad jump, airdyne 30 second

Complex:
BB x 8, DL, row, hang clean, front squat, strict press, back squat, GM, push press

SGHP SS with 3 dynamic Push up
5 x 40, 50, 55, 60 kg

Giant set:
BB row 7 x 10 @ 45 kg/ 1 ¼ Bench / hang leg raise 7 x 4 / med ball slam 7 x 5

1 ¼ bench

5x40 kg
5x60 kg
5x70 kg
5x75 kg

Volume

60 x 11, 8, 8

Giant set assistance

Lat pull down wide grip
3 x 10 @ 50 kg
DB incline bench
3 x 10 @ 22,5 kg
Sit ups
3 x 12
Rowing ergometer
3 x 30 sec

Done in 1 hour 10 minutes.

It’s been freaking hot in DK the last month or so. Like it a lot. But I’m melting during these sessions.
Bench I might sub for paused bench, or do 1 ¼ for 3 weeks then paused, then paused above chest.
Bench volume should have been amrap (12 – 15) + 2 x 10 no way today.
Did get in the assistance today. After the last assistance set I tried to do a amrap on dips, got ZERO.
Not totally recovered from the last 2 cycles of 531. Will be better after I’ve been to London next week.

7 Likes
764

Woke at 80,7 kg - 177,9 lbs
2400 calories yesterday

1 Like
765

Woke at 81,3 kg - 179,2 lbs
eating out twice yesterday Big burger with fries and beer and flounder with potatoes in the evening. Beer to go. Later open air concert :slight_smile:

Todays training

The Danish Vikings Darkhorse
W1D4: DL variation Trial week

Warmup: jump rope, agile 8, stretches, BPA

Dynamic warmup:
2 rounds of bear crawl, 20 mountainclimbers, burpee to broadjump, loaded carries.
1 complex: Bar x 8: DL, Row, Hang clean, front squat, press, back squat, GM, Push press

Giant set
Powerclean to push press / BPA x 12 / Broad jump x 4

PC to PP
3 x 40, 50, 55, 60 kg

Main Giant set

KB sving
8 x 5 @ 24 kg

Paused DL
5 x 70 kg db over hand
5 x 90 kg db overhand
5 x 110 kg db over hand x 2 Hook x 3
5 x 120 kg belt + straps hard
5 x 130 kg mixed grip oh so strong and tight.

Volume
102,5 kg x 12 straps (not good), 10, 10 both mixed much better. Belt on all volume sets.

Lying brace with KB 24 kg 5 x 5 sec almost passing out /last 3 sets 12 x situps

8 x Carries 15 kg each hand up/down stairs 40 secong

Speed Squat EMOM

10 x 3 60 kg flying up, those were awesome.

Done in 1 hour 15 minutes.
Lower body leaves me without any energy to do assistance.
It’s still very hot In DK, May was the most sunny month ever recorded in DK, not only counting May’s.
It’s 30 degree Celsius 86 Fahrenheit and humid AF. Sweating all over.

10 Likes
766

I can’t wait to see how you progress with this system!

Enjoy the deload!

1 Like
767

We hit a heat index of 105 Deg F yesterday. Our “summer” weather arrived early this year. May usually doesn’t give us weather in the 90’s on a regular basis. I think we’re in for a long, hot summer… and that sucks for police work.

2 Likes
768

This weather is absolutely not what we’re used to either.
Police work and hot summer and people drinking to much is a bad combo.
But I like it when I’m off duty :slight_smile:

1 Like
769

Yep. This heat got here early and I’m afraid it’s here to stay. Gonna be a long hot summer.

1 Like
770

The weather’s been crazy hey, it’s officially winter here yesterday, nice and cool in the morning, but Friday was 21*C and sunny. A few weeks ago it was still in the 30’s

2 Likes
771

Run it in why don’t ya…

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772

Living the good life! Good to see mate!

Hey can you guys send that warm weather down to Oz? It’s a bloody cold start to winter for us :joy:

1 Like
773

Ate for dinner last night and had a large pepperoni pizza to myself. Rekon that was close to 2000 cals on its own !! Lol

3 Likes
774

Yo Irish, something for something ya know… You didn’t send any heat my way 6 month ago…
But we have to start somewhere just send some heat your way, should be there in about 5 - 6 month

2 Likes
775

woke at 80,9 kg - 178,4 lbs
Didn’t track yesterday, seems to be a bad habit :slight_smile:

2 Likes
776

Woke at 81,5 kg - 179,7 lbs
about 2500 calories yesterday

Todays training

The Danish Vikings Darkhorse

W1D1: OHP variation Deloadish

Warmup: Airdyne, Band work, Kneeling KB press, stretches

Dynamic warmup:
5 rounds:
SGHP 8 x 30, 40, 45, 50, 55 kg All good and crisp
BPA x 10
Airdyne x 30 seconds

Complex: bar x 8: DL, row, Hang clean, fr Squat, press, squat, GM, push press

Giant set:
pull up 6x4/ /Russian twist 6 x 12/Med ball slam 6 x 5

Pause eye OHP

5xbar
5x30
3x40
1x45
1x50
1x52,5 kg

No Volume Deloadish day

Assistance Giant set: 3 rounds

WG lat pull down 10 x 55 kg
Seated DB shoulder press 10 x 10 kg
Situp x 12
Jumping jacks x 20

Finished with DB curl 3 x 10 @ 10 kg

Done in 45 minutes.
Nice little workout the OHP paused at eye was feeling good today.
Focus: bracing hard, trying to be as stable as possible
Benching wednesday so no bench today.

7 Likes
777

woke at 81 kg - 178,6 lbs
yesterday 2500 calories

778

Todays training

The Danish Vikings Darkhorse

W2D2 Squat variation Deloadish

Warmup:
Jump rope, Agile 8, stretches, yoga stuff, band work

Dynamic warmup:

Metcon 10 rounds EMOM: 3 burpees / 10 KB sving 20 kg / jump rope rest of minute.

Complex: bar x 8: DL, row, Hang clean, fr Squat, press, squat, GM, push press
.

giant set: Box jump3x3/ /Hang leg raise 3x5/25 kg bumper floor to overhead 3x5

Frontsquat: 5 x 30, 40, 50 kg
.

Main Giant set: Broad jump 5x2/ /Hang leg raise 5x5/25 kg bumper floor to overhead 5x5

1 ¼ squat
5x60
3x70
1x80
1x85 belt on
1x90 kg (could have gone up to MAYBE 100 kg, at least 95, but it is deloadish)

No Volume
.

Speed DL EMOM

6 x 3 @ 85 kg

Assistance Giant set 3 rounds

Glute bridge x 10
Goblet squat 10 x 24 kg
dynamic plank x 10

Done in 1 hour.
Ho Leee sweet mother this is harder than anything I’ve ever done in a weight room.
I am lying soaked In sweat after these grueling workouts. Today I just went outside sitting for 15 – 20 minutes in the sun, staring and thinking I will never get to the end of this program.

I’ve noticed something funny though, after the main giant set, I’m ready to throw the towel in the ring and call it a day. But I know during the first set of DE work energy somehow flows back.
So especially on upper body days I’m ready for some assistance. Lower body I do recharge a bit, but damn, assistance is the last thing I want to do.

12 Likes
779

Yeah by the end of volume work I’m ready to be done. The DE work is a recovery lift of sorts to transition to the assistance. It’s crazy

1 Like
780

Some seriously good work going on there mortdk, keep it up!

1 Like
781

woke at 80,9 kg - 178,4 lbs
2500 calories yesterday.
I think I’m burning a bit of fat and gaining a bit of muscles.
I’m feeling just a bit tighter around the waist. Good news.

5 Likes
782

5 Likes