Something about walking slowly around the mall (or any clothing store really) sucks the life from me in about 20 minutes.
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My bar has very little knurling, too. Do you own any work or duty gloves with a leather or rough-grip palm? Those should help your grip during snatch grip deadlifts. I love how that exercise works the upper back!
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Hey TT thanks for the adwise will try that next time.
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woke at 81,6 kg - 179,9 lbs
Todays training
The Danish Vikings Darkhorse
W5D1: OHP variation 5RM
Warmup: rope skipping, yoga stuff, stretches
Dynamic warmup:
- SGHP 8 x 40, 40, 45, 50, 45 kg
- kneeling bottom up KB press 2 x 10
- BPA 5 x 12
- rope skipping 5 x 20 seconds
Complex: 2 rounds of
- bar x 6: DL, row, Hang clean, fr Squat, press, squat, GM, push press
Main Giant set:
- pull up 2 x 7, 7 x 6
-
Z press 5 x 20, 25, 30, 35, 40, 45 kg PR (neural adaption)
Volume - 35 kg x 13, 10, 8 + 2 rest pause.
- Deadbug 9 x 12
- Zercher hold 9 x 15 seconds @ 65 kg
Speed bench emom
- 10 x 3 @ 75 kg.
Assistance Giant set:
- straight arm pull down band 3 x 12
- DB press 3 x 12 @ 12 kg
- EZ bar curl 3 x 12 @ 27 kg
- sit up 3 x 14
Done in 1 hour 10 minutes
Z press still feeling as a good exercise, managed 5 reps with 45 kg RPE no more than 9 absolute had another rep there. Didnāt attempt more 
Bench emom 75 kg, reset next time.
Good day today. Off to Copenhagen to Jazz festival, gonna see a couple of bands have a beer or two, chilling.
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Nice work and enjoy the festival mate.
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No prob, Mort. When I started doing towel pullups, I quickly realized Iād need a way to improve my grip or miss out on lots of lats.
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Woke at 81,5 kg - 179,7 lbs
Todays training
The Danish Vikings Darkhorse
W4D2 Squat variation 1RM
Warmup: Jump rope, yoga stuff, stretches.
Dynamic warmup:
- Zercher squat 5 x 30 kg
- BPA 5 x 12
- bear crawl 5 x 25 seconds
- ring dip 5 x 3
Complex:
- 10 @ bar: DL, row, Hang clean, fr Squat, press, squat, GM, push press
Main giant set:
- box jump 8 x 3
Front squat 5 x 40, 3 x 50, 60,65, 70(B) kg rep PR
Volume - 55 kg x 9 52,5 x 8, 8 (form was breaking badly with 55 kg)
- hanging leg raise 1 x 8, 4 x 7, 3 x 6
- Push press wide almost snatch grip to overhead hold 8 x 15ish seconds
Speed DL AEMOM (Almost Every Minute On the Minute)
- 10 x 3 @ 115 kg all double overhand
Assistance
- Farmers walks on stairs 3 minutes up and down for 3 minutes 20 kg plate each hand
Done in just under an hour.
Front squat is improving, but form is still a bit meh, bad, bad posture.
3 reps with 70 kg was almost good. Legs could easily have done 75 kg, but not upper back
DL emom absolutely spot on, I thought last week was the heaviest I could do. But no.
All in all a great day, going in I was thinking not to day, going out Yeah!!
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Those are some good looking workouts, Mort. Keep it up!
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I took this time with the front squat to really work in two things the rack position and keeping the core tight and upright. It did wonders for my numbers.
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@Frank_C Thanks Big J.
I do like the DH a lot, itās really hard work, and I probably wonāt do it back to back.
What I do like is the 10 minutes dynamic warm up, it really is good, so that is definitely something Iāll keep.
@losthog Thatās what Iām working on too. And Iām hoping it will bring up my numbers as well.
Iām warming up with some light Zercher squats, those feel really good. Might do them as assistance on the last 3 weeks.
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Woke at 81,3 kg - 179,2 lbs
Todays training
The Danish Vikings Darkhorse
W5D3: Bench variation 1RM
Warmup: Jump rope, stretches, BPA.
Dynamic warmup: EMOM alternating
- SGHP 5 x 40, 50, 55, 60, 65 kg
- kneeling buttom up KB press each arm x 5
With - Rope skipping 30 seconds
Complex: 2 rounds
- BB x 6, DL, row, hang clean, front squat, strict press, back squat, GM, push press
Main Giant set:
- BB row: 10 x 40, 50, 60, 6 x 5 65 kg
-
floor press 5 x 65, 3 x 70, 1 x 75, 80, 85, 90 kg
Volume - 70 kg x 8, 5, 5.
- Russian twist 5 kg medball 9 x 20
- goblet squat 9 x 5 kg
OHP emom
- 10 x 3 @ 45 kg
Assistance Giant set:
- SG deadlift 3 x 8 @ 85 kg
- Push up 3 x 16
- Plank 3 x 15 seconds
Done in 1 hour.
EDIT: That is timed from when I start the main giant set. Add in 20 - 25 minutes of warmup, dynamic and complex.
Floor press was great today 90 kg x 1 and I believe there where more, but called it.
Unracking from pallets is not the best.
SG DL for assistance!! But why? I have a week off, lots of beers and junk food. Going to be fun.
Hoping Iāll be back for a light session Wednesday or Thursday next week, before SGDL next Saturday.
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The few times Iāve done floor press I just rolled the bar over my head and into position. I always started from a dead stop in the bottom position.
Iāve also seen or read about doing a glute bridge on the floor to get the bar up. Go to the 2 minute mark of this video.
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when i did floor press i did it from the safeties of the squat rack. (half rack)
Worked great
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I donāt have a rack, yetā¦ Might by one at some point.
My squat and bench rack has the lowest point at about 1 m height.
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I must try that the next time only one floor press session to go.
Nice work mort! I canāt wait to see your testing numbers. I wish you had a spotter to assist you
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Me too Hog, me too.
Sometimes the Missus do the spotting. Other times I workout with a couple of buddies at work.
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Dang, this is what I get for being off the wagon for almost 7 months, I missed a good log by someone my age, and close to my size! Your new program looks interesting, Iām going to have to do some reading up on it. Anything by Alpha has to be worth checking outā¦ Iāll probably stick with my 5/3/1 variation for now, though, just because Iāve had nothing but success with it. I guess the trick is to actually stick with it long enough to stall, then switch things up. Looking good with your progress, and I look forward to seeing you succeed on your goals.
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Hey Steve
Welcome to my humble log. Hope youāll enjoy it.
If I donāt progress on this DarkHorse program, Iāve learned a ton from it.
But I really think I will progress at least on the lower body lifts and perhaps OHP which is going well. My Bench has stalled bigtime, and I donāt think thatāll go up.
Do you have a log? and 5/3/1 is a good solid way to go, have done it myself for more than a year.
Woke at 82,1 kg - 181 lbs
Off to 4 days of music, beer, junk food, great companion, after that a couple of days at a cottage by the sea with some friends.
See you on the other side. And if I have a spare minute while listening to some music I might even see how you guys are doing.
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