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

Training Training Logs
823

I hear you on that, had to skip my assistance work too on both days this week, even the volume work can be a struggle where AMRAP = goal reps and the following sets are rest pause

1 Like
824

Congrats on the lifetime PR with the wife. I agree that is the best life has to offer. Keep the good stuff the good stuff!

1 Like
825

Congratulations man!

Thatā€™s like

A very long time

1 Like
826

Is it more important than 4/6/7 though?

5 Likes
827

Ok, about the same as 6/4/7.

4 Likes
828

Thanks for the support guys
Here comes todays training no weigh in today.

Todays training

The Danish Vikings Darkhorse
W1D4: DL variation

Warmup: jump rope, yoga stuff, stretches

Dynamic warmup:
5 rounds of:

  • bear crawl 20 seconds
  • powerclean 3 x 40, 50, 60, 50, 40 kg
  • BPA x 12
  • Jump rope 25 seconds

complex:

  • Bar x 8: DL, Row, Hang clean, front squat, press, back squat, GM, Push press

Main Giant set

  • KB sving 8 x 5 @ 24 kg
  • Paused DL 5 x 70 (D), 3 x 100(D), 120(H), 130(B+S), 140(B+M) kg
    Volume 110kg x 9(M), 8(S), 8(S)
  • plank x 15 seconds
  • 8 x Farmers walk 15 kg each hand up/down stairs 40 seconds

Speed Squat emom

  • 10 x 3 60 kg

Assistance giant set

  • KB goblet squat 2 x 10 @ 24 kg
  • RDL with band at waist height 2 x 10 @ 40 kg
  • AB wheel kneeling 2 x 10 BW

Done in 1 hour 5 minutes.
Did rush the DL sets a bit to much. The 140 kg set, I did the first two with no pause, then 2 reps paused so 4 reps. Struggling to keep tight.
Volume sets took absolutely everything out of me.
Still very hard workouts on lower body.
Promised to do assistance some day, did 2 sets and that was it.

5 Likes
829

Really nice work!

1 Like
830

Well done man. I look at assistance as get any is a good thing. For me the 5rm days are much more demanding than the 1rm days. Iā€™m thrashed on the 5s

1 Like
831

Oh yeah 5 reps are really though.
Iā€™m having doms in legs and chest, this is a really interesting program.

1 Like
832

Good, means you are growing again. Make sure you have enough protein. At our age 1g per BW is to maintainā€¦

1 Like
833

What is it for women of an older age?

1 Like
834

Great question! Iā€™ve never researched it to be honest. @littlelee

There is a huge gap in male and female muscular development performance for strength sports. A niche that is prime for someone to be ā€œexpertā€ and fill a much needed gap

835

I will have to take a look hence I become older and shriveled and lose the musclesā€¦

836

I think women need more calcium, bones get weaker in some way, or so i think Iā€™ve heard.
Otherwise I donā€™t really knowā€¦ We have to find some experienced female lifters to get an opinion.

1 Like
837

I ate 1g of protein for the weight I wanted to acheive when I was cutting, which seemed to help maintain muscleā€¦but it is under a maintenance weightā€¦

2 Likes
838

Congrats. Truly awesome :slight_smile:

1 Like
839

Saw your boys sneaked a 1-0 win over Peru. We were robbed by France :wink:

1 Like
840

We have commercials here that say ā€œSorry your team isnā€™t playing, but why not root for us?ā€
:laughing::laughing::laughing:

So far Iā€™ve seen one for Germany and Finland.

1 Like
841

My old text book for my strength and conditioning certifications said athletes needed 1.2-1.8 g of protein per kg.

1g per lb is plenty. More isnā€™t necessarily better, but it doesnā€™t hurt unless you have kidney disease.

1 Like
842

Congratulations! My wife and I celebrated our 19th this year.

1 Like