Awesome videos bud. Form looks solid on both lifts.
The band/man is called āScooterā German Techno dude. Kind of old now.
His slogan is āitās nice to be important, but itās more important to be niceā I like it.
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Thanks Hog I feel amazing now, but Iām not getting any stronger damnit.
Just looked back to the start of the year and I havenāt moved very much 
Iād like to commend you for, and echo, this sentiment. I fully agree. I know there are lifters who donāt agree with what Iām about to say, but I donāt care. Iām not here to necessarily compete against you guys. Itāll be cool to see how we all stack up against one another, but Iām competing against myself and where I was at when I thought I was as strong as I was gonna get.
Iām also feeling the competitive edge. Something I havenāt felt since I was training to throw shot and discus. I LOVE this feeling, and I wish I had known how hard it was going to be to find it again once high school ended. That being said, Iām going to give this everything Iāve gotā¦ I pray that we all achieve PRs. Thereās nothing I want more right now.
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Woke at 86,5 kg - 190,7 lbs (is it lb or lbs)
Dinner at my mother in law yesterday, so no counting.
Badminton later today.
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You get itā¦
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But you have moved some. Progress isnāt easy especially when youāre not 21 anymore. You just got to learn to love the process and the results will be what they will be.
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Iām about to settle for strength maintenance. I was coming off hip surgery last year and thought Iād be able to build and grow this year and look at me. Iām a freaking train wreck.
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woke at 85,5 kg - 188,5 lb
3000 calories yesterday
Didnāt expect the weight to drop 1 kg Itāll be up tomorrow I hope.
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Todays training
The Danish Viking: SGSS by coach Thib
W7D1 3 x 5 reps upper body Accumulation phase
Warmup: 1 minute ergorower, BPA, kneeling buttom up KB press, stretches, yoga flow
.
Overload
- bench press: 1 x 87 kg, 2 x 3 @ 105 kg Unrack and 1/10 ārepsā
.
Bench press
- 3 x 5 @ 77,5 kg
Supersetted with
BB row
- 3 x 5 @ 67,5 kg
OHP
- 3 x 5 @ 40 kg
Pull up
- 3 x 5 @ 2,5 kg
.
Assistance superset 1
-
EZ bar curl 3 x 12 @ 30 kg
-
lat raise 3 x 17 @ 8 kg
Assistance superset 2
-
Pull down neutral/hammer grip 3 x 12 @ 65 kg
-
side crunch 3 x 17 each side
.
Push up
20, 10, 10, 7, 6 (53) with 20 seconds pause between sets.
.
53 minutes + warmup about 5-10 minutes.
@Frank_C this was a ābadā day for bench at least, it felt very heavy, whereas last week it felt almost like a feather. So weights here are good.
Otherwise OHP was good, weights are dialed in really good here.
Assistance a lot more than prescribed by the program, when I move into 3ās territory Iāll ditch the overload before the main lift, and also cut some of the assistance.
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Iām glad you listened and didnāt mess with the weights. Just follow your pre-planned progression.
The first time I ran SGSS I didnāt reach my max with the working weights on bench and deadlift and I had great results with those two lifts (thereās probably something to that). I hit 285 x 1 on bench in week 12 and it felt good so I threw on another 20 pounds and hit 305 to match my lifetime PR. I hit 465 x 1 on deadlift and it moved easy enough so I threw on some more weight and hit 500 for a lifetime PR.
I donāt think you have to reach your 1RM in week 12 to benefit from this program. Hopefully youāll feel good at the end like I did and hit some new PRās.
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Thatās what Iām hoping for, Iām not planning to hit PR weights on week 12. Tapping in just below and if I feel great on week 11 I might try to match my previous prās on week 12. Then deload during christmas and then start the year with some PRās on the virtual PL meet.
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Looks like we are all on the same path. Volume for the next while and then peak for a PR in Jan
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woke at 86 kg - 189,6 lb
3100 calories yesterday.
@simo74 Iām a bit ahead of you I think. this is my 7āth week and the last week of singles in this program will come mid december and then the PRās should rain over me during the holidays.
Lower body coming up in a few hours, hopefully a bit better than upper body yesterday.
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Just keep ticking them off and good things will come I promise
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Totally agree. Focusing on PRs is probably one of the better ways to sabotage training. I get that when you donāt compete itās harder to justify the delayed gratification. Maybe allocate two six week periods a year to peaking and testing?
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When your new to the game like me. Everyday in the gym is a pr. 
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I bet I only max once or twice a year and thatās plenty for me. It helps that SGSS is 12 weeks long. It really spreads out the build up for heavy work.
The only reason I want to max is to hit new milestones and thatās not going to happen every six weeks. That gives me no reason to max because I donāt want to fail. Maxing doesnāt build strength so Iām fine with waiting with the hopes that Iāll do better.
I was hoping to test deads this week and I wanted a 20 lb improvement. I donāt think Iāll be doing that with this shoulder injury and the crippling soreness from my softball tourney.
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This is the same for me. In June I hit a 551lb squat and a 672lb deadlift. I havenāt touched a squat over 500lbs, or a deadlift over 600lbs since those PRs.
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Same here, training blocks are usually 10-12 weeks, volume blocks donāt generally call for a max at the end and Iāll usually do two volume blocks to one intensity block. That works out a test every 36 weeks.
I might at a 3RM at the end of the second volume block to see how Iām travelling but not a true 1RM test
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