Good to see you end on a PR! Hitting new PRs on three out of four lifts is pretty good!
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Great job on the PRs. Especially the 45 lb squat PR. That was big
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I maxed my bench first after the Darkhorse because I was primed to hit a big lift. The guys I was working with waited and did it closer to the end of the testing and they were disappointed with their numbers.
I think you did a great job
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Congrats man, nice work!
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I wouldnāt stress too much about it, usually 2 lifts will go up and the others will stall, no big deal. And itās much more impressive to throw up a huge dead or squat.
Congrats on the dead PR, 200kg here we come 
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Great work on the deadlift mate and that is a big gain on squat to have to be happy. Pressing is deff something you need to prioritise if you want big gains. But if you do that you canāt expect everything else to go up too. Be proud of yourself and just keep on working.
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Iām late to the party but Iād like to echo what everyone else said.
- you put in the work for months
- it paid off in a majority of your lifts
- Congrats on the PRs!!
- being healthy is what matters, and you recognize that. Props
- It is only a matter of time before you bench 100 kilo. Donāt stress about it. All good things take time. Plus, itāll be so much sweeter now that you missed it onceā¦ victory awaits, my friend.
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Huge congrats on the PRs you did hit. OHP, Squat and Deadlift? Iād take that any day and twice on Sundays! Great work. Looking forward to hearing how SGSS treats you!
Fucking oath mort
Good shit!
You did an awesome job man
woke at 83,1 kg - 183,2 lb
2900 calories yesterday.
Thanks guys, really appreciate the support and cheers.
Here comes the videos first bench
1x90 and 100 kg fail
And here some Deadlift
3 x 115, 2 x 130, 1 x 157,5 and 1 x 162,5 kg
First PR set
Second PR form is breaking up
lots of videos, also for form critique.
@khangles you gave me some great cues earlier this year.
And of course everybody following the Vikings struggles could/should chime in as well.
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Smashed it Mort, you nearly had that bench. Have you tried lowering the weight slower, I find if I do that I can remain tight and pop it back up, whereas with the quick descent you need to catch it before pressing.
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Iām not going to mention anything about deadlift form on the PR sets, obviously, your form is going to break down then. But, if I were you Iād rewatch your double at 130 a few times. It seems like there are a few kinks in the movement in the lowering phase (minor issue). But I wonder if you could be a bit stronger throughout the lift just by having the bar closer to you (hard to see in the video exactly where it is in relation to your body). Also, curiously, you seem to have set your back more properly for these reps than your triple at 115.
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Iām glad to have been able to help. Nice bench gains and good effort on the miss. I could see you were really committed to grinding through it but alas it just wasnāt there. Close tho.
Might be just my eyes tricking me but did you touch the same point on your chest both reps? Pretty sure you also misgrooved towards your belly off your chest. A misgrooved rep can make 100 feel like one fiddy.
I donāt like a fast bounce of chest style of bench myself nor do I recommend it to anyone but if thatās how you like it keep in mind that thereās a relationship between speed and accuracy. So if we are going fast and accelerating into onto the chest and/or bouncing we are likelier to touch high/low and/or misgroove, overtuck or undertuck etc.
Usually I advise for the purposes to benching max weight to lower as fast as possible while being 100% in control and staying tight. Also staying consistent with descent speed regardless of the weight on the bar.
Thatās the big takeaway from the bench vids.
Might get to your deadlift later if I remember.
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Good effort on the bench, you really stayed with it. Deads looked good.
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Woke at 82,8 kg - 182,5 lb
2800 calories yesterday
The Danish Viking: SGSS by coach Thib
W1D1 3 x 12 reps upper body
Warmup: stretches, yoga stuff
Dynamic warmup: 4 rounds
-
ergorower 30 seconds
-
kneeling buttom up KB press each arm x 10
-
BPA x 12
Complex:
- BB x 8: DL, row, hang clean, front squat, strict press, back squat, GM, push press
Giant set
-
Pull up 3 sets of 3 x 3 as a cluster set
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OHP 3 x 12 @ 30 kg
-
Russian twist 3 x 20
Super set
-
BB row 3 x 12 @ 40 kg
-
Bench press 3 x 12 60 kg
Assistance superset
-
lat raise 3 x 10 @ 10 kg
-
EZ bar curl 3 x 10 @ 27,5 kg
Assistance superset
-
side crunch 3 x 12 each side
-
dips 3 x 5
45 minutes nice little workout.
First day of CTās SGSS plan. I have stretched the OG a little bit doing it for 1 or two weeks of 12 reps and 1 or 2 weeks of 10 reps before going to the OGās 3 weeks of 8.
Iāve incorporated the Giant and superset format Iāve found to be a great way to keep the sweat going and the time a bit down.
Pull ups, well I canāt do them for reps of 12 so Iāts going to be clustersets.
From Monday Iāve decided to start bench and squat with a walkout and unrack followed by a set of the very top half of the movements with about 105% of 1RM.
Iāll be trying to eat up to 3300 calories a day, shooting for a weight gain of 1,5 ā 2 kg every month. Starting point about 83 kg, first checkin October 1 should be 84,5 kg, end goal 91-92 kg around February
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Woke at 82,7 kg - 182,3 lb
3000 calories yesterdayā¦
This evening 2 x 50 years birthday party at friends, might get a bit over 3000 calories ā¦ that is every hour 
Todays training
The Danish Viking: SGSS by coach Thib
W1D2 3 x 12 reps lower body
Warmup: Jump rope, stretches, yoga stuff
Dynamic warmup: 4 rounds
-
ropeskipping 30 seconds
-
BPA x 12
-
Burpees x 6
Complex:
- BB x 8: DL, row, hang clean, front squat, strict press, back squat, GM, push press
Squat overload
1 x 80 kg
1 x 100 kg
2 x 3 walkout + 1/10 squat 125 kg
Superset 1
-
vertical jump 3 x 3
-
squat 3 x 12 @ 65 kg
Superset 2
-
KB swing 3 x 6 @ 24 kg
-
Deadlift 3 x 12 @ 95 kg (6 DOH 6 Straps)
superset 3
-
frontsquat 3 x 12 @ 25 kg
-
hanging leg raise 3 x 8
superset 4
-
RDL 3 x 12 @ 45 kg
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Plank 30 seconds
45 minutes + 20 minutes warm-ups.
That was brutal, reps of 12 on lowerbody is not pleasant, I was huffing and puffing like the big bad wolf and sweat was dripping, almost as hard as a DH workout.
@Frank_C might follow your advise and go pretty quickly to the 8 reps, 1 week of 12 reps and 1 week of 10 reps
I might be suffering a bit from Wednesdays DL max, the DL was really tough.
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Good start to the SGSS, although it looks like youāre keeping a very Dark horse vibe to it.
Yeah I liked the giant sets of the DH.
After the first two workouts, I might change it to OG format on squat and DL and then Front squat and RDL I think Iāll do the giant or Superset format.
The upper body day I think Iām keeping the giant sets.
I donāt blame you. Wait til your next workout when you get to do five sets. 5 x 8 on squats, deads, and whatever your other two leg exercises is a beast of a workout. I must admit, I felt a bit more manly walking out of the gym after finishing those sessions. I was also hungry AF the rest of the day.
I just started Phase 3 which is triples. I love it! Iām getting really close to the point where I feel really strong again. This program is kind of fun like that. Itās like you have to pay your dues in Phase 1 and 2 (the 8ās and 5ās) and then you hit Phase 3 and things start to come together. The volume drops, fatigue starts to decrease, and the weights go up. Itās glorious!
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