It’s working!
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Chee-Hoo! Getting stronger and better conditioned, that’s whats up.
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Awesome work mate!
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Thanks for the set/rep scheme.
So for UB you’d do manday bench and OHP for 12 reps then thursday you’d do 8 reps next monday 10 reps and then thursday 6 reps. Increase weight and start over again?
Would the assistance lifts be the same set/rep scheme?
l think it requires me to think too much 
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Haha, love the comments about the heatwave and 31*C, we call that a nice Spring day here.
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Well done on the PR mate. If you keep going like this I am deff going to have to up my deadlift game!!
Heck yeah baby!! PR CITY! (and f*ck burpees)
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Yep, that’s my understanding of the program. If Monday were bench, rows, shoulder press, pull-ups, curls, and triceps extensions, you’d do all exercises with 3x12 (plus a couple warm-ups for the bench and rows, but those two exercises would warm you up for the remainder of the exercises.) On Thursday, you’d do the same exercises but with 3x8, using a higher weight. Because WV the time push and pull movements get more sets as warm-up, you could do military press an DC chinups as the first exercise on the second day of the week and do a simple 3 work sets, with maybe one warm-up, on the bench and rows. Then, you’d repeat the next week at 3x10 then 3x6.
You’re right, it looks complicated, now that I out, especially after trying to factor in focusing on a different primary movement each day. Maybe that’s part of the reason I’ve never used this program.
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Maybe on DL, but the other 3 I have some catching up mate
So you just sit back and relax a bit 
No way I’m relaxing. You do that round here and everyone adds 20 to their PR. lol
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woke at 81,6 kg - 179,9 lbs
Todays training
The Danish Vikings Darkhorse
W7D1: OHP variation 3RM
Warmup: Rope skipping, yoga stuff, stretches
Dynamic warmup: 10 minutes
- SGHP 8 x 40, 45, 50, 45, 40 kg
- kneeling bottom up KB press 5 x 8 each arm
- Med ball slam 5 x 8
- band face pulls 5 x 10
Complex: 2 rounds of
- bar x 8, 6: DL, row, Hang clean, fr Squat, press, squat, GM, push press
Main Giant set:
- pull up BW x 8, 2,5 x 6, 5 x 5, 7,5 x 5, 10 x 4, 12,5 x 3, 15 x 2, BW x 8
-
Seated press 5 x 30, 3 x 35, 40, 45, 50 kg
Volume - 40 kg x 10, 8, 8
- standing banded crunch 8 x 10 each side
- Farmers walk stairs 8 x 40-45 seconds 2x20 kg plates
Speed bench emom
- 10 x 3 @ 67,5 kg.
Assistance Super set:
- DB press 3 x 10 @ 15 kg
- DB rows lying on incline bench 3 x 10 @ 15 kg
Done in 1 hour 5 minutes.
A bit wasted from yesterday.
Seated press is very unstable, even more than Z press.
Tried to ad weight to the pull ups today ended with 15 kg x 2 that might be some kind of a PR, not really sure.
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woke at 81,5 kg - 179,7 lbs
Starting logging weight from today
Eating a bit under maintenance the last couple of days.
But from now it’s bulking time-- I hope.
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That’s what I’m talking about, time to embrace the bulk
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woke at 81,7 kg - 180,1 lbs
yesterday eating 2600 calories.
Todays training
The Danish Vikings Darkhorse
W7D2 Squat variation 1RM
Warmup: Airdyne, yoga stuff, stretches.
Dynamic warmup: 10 min emom alternating
- rowing ergometer 30 seconds
- Airdyne 30 seconds
Complex:
- 8 x bar: DL, row, Hang clean, fr Squat, press, squat, GM, push press
Main giant set:
- jump 9 x 3
-
High bar squat 5 x 60, 3 x 70, 1 x 80, 90(B) 100(B) PR, 0 x 110 kg buried me completely.
Volume - 80 kg x 6, 5, 5
- hanging leg raise 9 x 8
- Plank hard brace 9 x 5 seconds
Speed DL EMOM
- 10 x 3 @ 102,5 kg
Assistance Giant set
- goblet squat 3 x 12 @ 24 kg
- 45 degree backraise 3 x 10 @ BW
- situps 3 x 12
Done in just under an hour.
Got a little cocky today, did 100 kg 220 lbs high bar squat put on 110 kg 242 lbs and it buried me totally.
Two things, bracing and keeping tight I think I lost it at the bottom. Coming up I lost it a bit forward and almost folded. Got stuck for a second in the bottom and slided the bar behind me.
DL felt fast and strong, but grip is at best very bad.
A bit of assistance just for the Hog.
On a site note, high bar was surprisingly good, might even change my “comp” setup to high bar.
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Keep it up mate, missing a squat sucks, but gives you fuel to smash it next time
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Nah I kind of expected it, or at least I knew it would be a close call.
Awesome job!
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Nice job man. Now I’m gonna start watching my back
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Woke at 82,1 kg - 181 lbs
again around 2600 calories.
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Train high bar to get strong legs and helps, use low bar to lift the most weight. High bar is ridiculously harder than low bar (not as easy to stabilize the weight and you are screwed if you let the bar get forward on you).
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