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

Training Training Logs
101

Woah…

If you can spend all that money why are you scared of a little shipping?

I know that feel though but luckily all my past hobbies have been relatively inexpensive

This post is about Australia but outlines some of the selections you have for shoes.

There lots of smaller brands with quality heeled shoes around but dunno if they deliver cheap enough to Denmark. Sabo is kinda a moderate size Russian brand and their stuff it pretty popular I think MaxBarbell in the US ships them for 40 worldwide and if you buy a shoe on sale that’s like 130–150 USD which is easier to stomach than a Nike or Adidas for 200 + delivery

102

Buy the mot expensive shoe on the market. Go big or go home.

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103

That’s me, If and when I decide, I’m all in :slight_smile:
Khangles what’s your take on Squat shoes?
And everybody else’s for that matter ?
I’ve come over a brand named Risto? with wooden heels

104

Check out Metal. They’re realtively close to you I think, being Finnish.

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105

LONG post ahead, Don’t say I didn’t warn you

I am about to change my routine slightly.
Still 5/3/1 but i bastardized it.

Here goes my version of

5/3/1 Matt Kroc, Hardgainer and frequency

This is my new template for the next 4 cycles.
I hope my TM is good and low for the start.

Squat, bench and OHP from Hard gainer template

Matt Kroc simple DL template.

Modifications:
OHP only 6 sets of 5 reps (maybe adding if recovering is good)

Bench added an extra day for paused bench (frequency working on sticking point, 1 sec pause on chest 2 sec 1-2 inch over chest).

Squat added double extra working on technique and getting below parallel. Box one day pause the other.

4 days a week as follows:

Monday

SGHP
OHP 5’s pro
OHP FSL 6x5
Bench press 5x5 paused FSL
A lot of 5 rep pull ups various grip SS OHP
EZ curl SS Bench
AB wheel SS somewhere in the mix.

Tuesday

Front/back squat warm ups going as low as possible.
Squat 5/3/1 + sets
Squat Widowmaker FSL or a tad under.
Dip 5 – 10 reps SS Squat
Kroc rows
KB swing SS
Hanging leg raise

Thursday

SGHP
Bench 5x5 topset SS Band pull apart
DB press SS
Barbell row
Box Squat 3x5 1 plate SS
BB curl 2-3 sets of 20

Saturday

Powerclean to Push press
DL Matt Kroc Simple DL plan
5x5 5’s week 5x3 3’s week 5x1 1’s week
Squat 5x5 pause FSL or just 1 plate
DB incl bench SS
Chins 10 x 3 (also with the Squats)

So help me god, I’ve tangled with the mighty Jim. If my dick falls off, I’ll know why.

Will add extra calories.
Cardio will be my trusted Iron Horse for work 2x10 km and hopefully 1 or 2 days of running.

DL is priority first day is 5x5 at 120 kg last day on cycle 4 is 3 x 1 with 157 kg.
Matt Kroc says deload with no DL after every 3 weeks.

Plan: deload after each cycle instead of after 2 cycles.

What will happen, probably push through and deload every 7th week.
0R do a kind of TM for the 3 other lifts ramping to a 3RM.

I’ll evaluate on the fly. Especially bench and squat.

May the great lifting gods be with me and the gainzzz and PR’s come my way.
Starting monday february 19.

4 Likes
106

Just out of curiosity, what’s your reasoning behind the change?

107

Well the 28 week plan called for jokers next cycle, and I just thought no way. I’m hitting them. There is no back off sets, so no volume and every week the reps have dropped a bit, the weight was getting up. But tonnage was getting lower and lower.
I should be able to hit TM for 5 reps and I’m down to 1 or 2 reps.
So I could reset TM, but then I thought it wouldn’t be the 28 weeks. I’m very happy so far with the 28 weeks.

4 Reasons for the changes:

First of I’m changing my squat pattern and need some work, so lowering the TM and increase frequency to 3 days a week, see where that’ll take me.

Second DL with PR’s was beginning to tax a lot, and my form needed a reset, so lots of low reps at hopefully something I can manage.

Third OHP well nothing much was happening, I could ditch it, but hey OHP is cool. Many have been doing well with BBS, I just thought 10 sets was a lot, so scaled back.

Fourth Bench, there is absolutely nothing happening. Yeah PR’s where there, but every cycle it was between ERM 100 - 106 kg.
So 5x5 with the topset for volume and another day working on technique.

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108

That makes sense. I’m definitely not a fan of plus sets for DL, or at least not weekly. Every three weeks would probably work well, though.

109

Well here is the plan for DL

I have added an extra cycle so it’s 4 cycles not 3.
I’m a bastard I know.

110

If it works it works.

I’ve got Kroc’s Insane Training book, pretty sure the DL program is in there somewhere

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111

Fixed it!

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112

If somebody is at least half serious they should be lifting in something solid whether this means heels or flats. Most people don’t really need the heel or benefit lots from it. IMO you would do better with a heel.

When it comes to heeled squat shoes I like to split it into sub $150ish and + $150ish shoes.

Sub $150 shoes will be a step up from most other athletic footwear and in this range you get a wide selection. These will definitely do the job almost as well as any super expensive shoe no the market say 90%.

For that extra 10% the price tag jumps up by anywhere from $100-150 and IMO its not worth the extra money but then again when are a pair of shoes ever worth $200+. Going from cheaper shoe to expensive shoe there’s only a small difference at least that is what I found when I upgraded. If you want to skip the transition and have the cash to blow go straight for the expensive stuff. Big brands such as Nike, Adidas and Reebok have high quality top end models.

I’m gonna preface this by saying that almost any high end model of shoe will perform very well (if you get the right size) and last a long time (if you don’t go out of your way to destroy them) and I’m most certainly biased towards the shoe I’m gonna recommend: The Nike Romaleos 2

The Nike Romaleos 2 are technically an older model having been retired for the Romaleos 3 (not so convinced the 3s are better for powerlifting purposes tho). Anyways the Romaleos 2 are built solid as a tank and will last a lifetime probs. Soles have the perfect amount of grip and are slightly wider for a larger base of support and less side to side wobbling/rolling action. If you’ve bought the right size then the moulded competition insole and metatarsal straps will lock you foot in like nothing you’ve ever felt before.

The Romaleos 2 IMO strike the perfect balance in modern sexy aesthetics and oldschool no nonsense action, looking like they mean business while still understated so you don’t look like some fuckboi. Decent selection of colours so if you like black you’re covered or if you want to support LGBT rights you can get rainbow.

Probably be able find some on sale now that the Romaleo 3s have been released.

849×695 62.8 KB

2 Likes
113

Thanks for the detailed insight.
Well then, it looks like I’m going to the market for lifting shoes :slight_smile:
Will look for the Romaleos, see if I can find a pair on sale.
I might be able to get a pair of Risto for a bargain.

114

just saw Janae … natural BB :slight_smile:

115

Woke at 79,3 kg - 174,8 lbs
2500 calories yesterday.

Just to clarify, I will do the last week of my now 21 weeks of beyond.
If anyone tries the full 28 weeks, go with a low TM, I guess the first cycles will see some ridiculous high rep PRs, but you won’t end up not being able to push more than a couple of reps of TM.
If you’re younger than me, I guess you will be able to push the boundaries more the me, I am just to f— old. Takes a long time getting stronger and bigger.
MUST — EAT — MORE

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116

Yes brother the recovery and build up takes us longer. I’m excited to see you start something new and watch the progress from the beginning.

Oh…and the plus side of being older, we are smarter!

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117

I think this just applies to everyone over the age of 25. When we’re young and have all of those awesome hormones flying around we can do great things. I think most males “peak” in the early to mid 20’s. After that it’s all downhill.

The body naturally tears itself down and builds itself up (the life of cells) but after we peak it tears more stuff down than it builds up unless we force it to do otherwise. Training forces the body to do more repair/building work but it goes against nature.

When we’re young (and most likely to be lifting weights and seeing gains) our body is already in growth mode so everything thrown at it just causes more growth. It’s too bad it’s such a small window of opportunity. The newb gains are quite enjoyable and tend to make it hard to accept the slow progress we experience at an older age.

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118

Todays training

28 week of training 5/3/1 from Beyond

Cycle 6 week 2 day 4 Deadlift

Warm-ups, agile 8, lazy lifter, jump rope, yoga stuff, standing long jumps

Powerclean + push pres
3 x 40, 45, 50 kg 1 x 55 kg 121 lbs
SS
Band pull apart 4 x 15

DL warmup 90 kg x 5

DL Worksets (did some technique with a band to engage the lats. Felt good.)

112,5 x 5 good double overhand
125 x 3 good double overhand

137,5 x 1 forgot the belt hook grip. Heaaaavyyy and slow.
137,5 x 8 303 lbs Belt tight, mixed grip PR by 2 reps, first 5 where good, next 2 hard, last one uhh Grind

Back off
1 sets of 100 kg x 5, no belt double overhand

New for DL day paused squats

Bar x 5
40 x 5
60 kg x 5, 5, 5

SS

DB bench

3 x 25 kg x 11

and

Band facepulls 4 x 15

Today was a good workout. Couldn’t remember all the cues for DL but overall I think a little improvement.
Loosing balance backwards, for a couple of the first warmup sets.
OH and the squeeze the bar around shin, gonna need something more than socks to protect my shins.
Squat I was happy with. Felt easy, comfortable and strong. Nice.

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119

Squats are looking great!

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120

Thanks man, I think I just needed that youtube experience to see myself.
And you guys great tips

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