So close on that 100. You will crush that lift before the end of the year!
1 Like
Woke at 84 kg - 185,2 lb
no calories counting yesterday.
Later today 1 hour badminton.
Thatās going to hurt, doms is setting in all over.
3 Likes
woke at 83,3 kg - 183,6 lb
3000 calories yesterday.
2 Likes
Todays training
The Danish Viking: SGSS by coach Thib
W1D1 3 x 12 reps upperbody
Warmup: stretches, yoga stuff
Dynamic warmup: 4 rounds
-
Airdyne 30 seconds
-
kneeling buttom up KB press each arm x 8
-
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 4+3+3 w/ 20 seconds pause between sets.
-
OHP 3 x 12 @ 32,5 kg easy
-
Russian twist 3 x 20
Overload
- Bench press: 1 x 85 kg, 2 x 3 105 kg Unrack and 1/10 ārepsā
Super set
-
BB row 3 x 12 @ 42,5 kg easy
-
Bench press 3 x 12 @ 62,5 kg last set was 9+3 restpause. Maybe the overload is taking a bit out of me.
Assistance giant set
-
lat raise 3 x 11 @ 8 kg
-
EZ bar curl 3 x 11 @ 27,5 kg
-
side crunch 3 x 12 each side
.
Push ups: 15, 12, 8, 6, 5, 20 seconds pause between sets.
.
45 minutes + warmup about 20 minutes.
Not much to say about this one. 12 reps is a lot of reps
9 Likes
I used to love high rep work. Now I hate it. Anything over 5 or 8 is a chore
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Yep. My body considers the phase of eight reps to be high reps.
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If you make this a regular thing, it will help you. Iāve heard good things about unracking overloads. I did it for squat once with my max +30lbs and I thought āthereās no way I could squat this.ā Once your mind and body both believe you can do it, you will. I know your body is there because youāve been training it for a long time. I know that your mind recognizes that you are capable of it, but deep down there may be doubts. And overloads are a great way to work through that
4 Likes
Woke at 83,4 kg - 183,9 lb
Only 2900 calories yesterday, but a lot of them for dinner and some crap during the evening.
@lava2007 The reason for overloading is exactly as you described.
But it might have had an impact on my 12 reps today, so Iām doing the overload on the 3 set days for bench and squat. Then not overloading on the 5 set days.
Iāll be back in a couple of hours. The squat rack is calling upon me.
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@mortdk it seems like you are running a program but also changing it around a bit. Are you making changes just cause you like certain movements or approaches or are you making changes to improve the outcome ??
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Kind of both.
Iāve been adding a few weeks of higher rep work. The OG starts at 8 reps, Iāll be doing 1 or 2 weeks of 12 reps and 1 or 2 weeks of 10 reps. It takes a bit of the RM sets from Darkhorse of my shoulders, and adds some big volume work which may put on some muscles.
I like the giant sets a lot so Iāll try to keep them, at least on upper body days.
Shreds some time and I can do a bit of ab/core work.
I wonāt be doing the jumps and kb swings on lower body days.
The overload thing is something Iām playing a little with here in the beginning of the program.
As stated one day squat and bench overload each week.
This gives me about 2 - 4 weeks to adjust to the program before hitting it for real.
1 Like
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
-
20 kg plate from floor to overhead press x 10
Complex:
- BB x 8: DL, row, hang clean, front squat, strict press, back squat, GM, push press
overload
- Squat: 3 x 80, 1 x 100, 2 x walkout with 3 x 1/10 squat 125 kg
Squat
- 3 x 12 @ 67, 5 kg
Deadlift
- 3 x 12 @ 97,5 kg doh, last set last 6 hook.
superset
-
frontsquat 3 x 12 @ 27,5 kg
-
hanging leg raise 3 x 8
superset
-
RDL 3 x 12 @ 50 kg
-
Plank 30 seconds
finisher
- KB swing 3 x 8 @ 24 kg
Done in 50 minutes + 20 minutes warm-ups.
Well Skipped the super/giant sets on the first two exercises, much better than last week.
The superset on the last two I will keep, itās tough but doable, and when I get down to 8 and less reps, it should be betterā¦ I hope.
7 Likes
CT didnāt add anything to the original program and even tells people not to do abs or conditioning until theyāve run the program for a few weeks to see how they handle it.
I asked him about it in his forum and it was about recovery. Heās not against adding some work as long as you can recover from it. I think DH prepared you for that but itās okay to do a set of squats and then chill for a minute before your next set. Be careful not to add garbage volume.
Garbage volume is doing things for the sake of doing them without really receiving a benefit.
If you start to fade from doing too much work then I suspect itāll be around week five of the original plan (second week of 5 rep workouts). If that happens then you know what to do to fix it.
Remember you should not miss reps on this program. When you select your starting weight make sure thereās room for growth. For example, I did 95 for 3 x 8 on RFESS on my practice day but it was tough. I started with 85 and only hit 95 on the final week of the first phase. It felt much easier once I got back to it too.
I think itād be a good idea to drop some of the extra volume when you hit phase three (sets of three reps). I feel like my body is starting to realize some of its gains in this phase. It takes rest/reduced volume for the body to bounce back from all the training youāve done. Donāt short yourself by doing too much to see your growth.
Just remember to have a purpose for your training. Why are you doing the giant set exercises? Is it to keep moving and burn calories? Is it to hot a weakness? Is it to work on balance in the body? (those are all rhetorical questions)
Just make sure you know why youāre doing what youāre doing.
7 Likes
Iām also happy to see someone finally join me on SGSS!
If you do two weeks of 12s then I donāt think thereād be anything wrong with jumping into the 8s week 
2 Likes
Woke at 84 kg - 185,2 lb
3000 calories yesterday.
Iāve only upped my calories by about 200 calories and the weight has already started climbing at an alarming rate, And itās not going in my biceps.
Well I hope I know, but I really donāt know.
I started with what I thought I could handle.
Iāve put the walkouts and unrack stuff in on the 3 set days, to get my body used to doing the heavier weights. I might take that out when going in to the threes phase, where the weights are decently heavy.
Iāve thrown away the giant and supersets on my first two lower body exercises but keeping them in the next two. Doing a bit of ab/core work. As Alpha says if you canāt do 10 sit ups youāre in a really bad shape.
Iām keeping the KB swings because after I started doing them my lower back has been way better.
For the Upper body days, I started with the giant and super set formatā¦
But I think thatās going away too.
For now I like the change of pace, thought it would be not quite as tough as DHā¦ I was wrong 
3 Likes
Thatās because youāre kind of running it like DH.
5 Likes
Woke at 84,5 kg - 186,3 lb
again only 3000 calories yesterday.
Iāve only upped the calories by 200 and the weight is flying up.
Hmm Going to hang on to this, unless Iām gaining 1 a kg a day.
Todays Training
The Danish Viking: SGSS by coach Thib
W1D3 5 x 12 reps upperbody
Warmup: stretches, yoga stuff
Dynamic warmup: 2 rounds
-
Airdyne 30 seconds
-
kneeling buttom up KB press each arm x 8
-
BPA x 12
Complex:
- BB x 8: DL, row, hang clean, front squat, strict press, back squat, GM, push press
Super set
-
BB row 5 x 12 @ 42,5 kg easy
-
Bench press 5 x 12 @ 62,5 kg Got all reps on all sets, first 3 reps on all sets paused.
OHP
-
2 x 12 @ 32,5 kg last 2 rest pause wtf hard.
-
1 x 12 @ 30 kg damn this is hard
-
2 x 12 @ 27,5 kg humbling
Pull ups
- 5 sets of 4+3+3 as rest pause 20 seconds between.
Assistance giant set
-
EZ bar curl 3 x 12 @ 27,5 kg
-
lat raise 3 x 12 @ 8 kg
-
side crunch 3 x 12 each side
55 minutes + warmup about 15 minutes, shortening the warmup.
Did bench first today, made it easier, but still hard.
Rows still easy
OHP was a humbling experience today. So was bench after OHP on day one.
A quick little assistance giant set to finish it off.
So Iām cutting my giants and supersets, wonder where I end.
8 Likes
Woke at 83,6 kg - 184,3 lb
3000 calories yesterday.
My weight is all over the place these days. Iām used to it fluctuating up to about 1 pound from day to day, but most of the times itās 100 - 300 grams every day.
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Are you being fairly consistent with your diet, or not really? Do you know which foods cause you to gain a little more quickly?
Yeah I have an app and put every got damn meal in it. My wife hates me for it. Or did, now she have started. And loses weight as she wants too. Itās a great tool.
So I do know more or less how much I eat. Sometimes I have to eyeball things but Iām quite good at it.
When i say 3000 it would be within 75 calories on either side.
Sometimes I have to eat a lot during the evening to get to my goal, and I know that the scale will be high the day after.
Yesterday I ate quite late but still lost a kg (2 pounds). And it was pork roast and potatoes, so I suspected that the scale was a little high, the body is a funny thing.
1 Like
Todays training
The Danish Viking: SGSS by coach Thib
W1D4 5 x 12 reps lower body
Warmup: stretches, yoga stuff
Dynamic warmup: 2 rounds
-
ropeskipping 30 seconds
-
BPA x 12
-
Airsquat x 12
Complex:
- BB x 8: DL, row, hang clean, front squat, strict press, back squat, GM, push press
Squat
- 5 x 12 @ 67, 5 kg
Deadlift
- 5 x 12 @ 97,5 kg doh first 3 sets, last two 8 doh+4 straps
superset
-
frontsquat 5 x 12 @ 27,5 kg
-
hanging leg raise 5 x 6
superset
-
RDL 5 x 12 @ 50 kg
-
Plank 5 x 30 seconds
finisher
- KB swing 3 x 10 @ 24 kg
Done in 1 hour 5 minutes + 15 minutes warm up.
Everything moved pretty well today, but that is a lot of reps on everything.
App said Iāve moved 15 ton of iron today.
Not much to sayā¦ lower body is better dialed in than my pressing, next week Iāll be doing 10 reps on everything. At the end of next week Iāll decide if Iāll do one more week of 10ās or move directly into the 8ās week.
10 Likes