Struggle a little brother and get them gains.
1 Like
Woke at 88 kg - 194 lbs
Wow were did that come from.
Well the gain train has left the station and Gainsville is next stop,
6 Likes
Woke at 88 kg - 194 lbs
2 Likes
Wow you are getting a long way ahead of me now. I havenāt dared weigh myself in the last 2 weeks. Going to be very light when I start back next week. I am going to have to force feed myself for the next 5 weeks.
2 Likes
Jeezus. Road to 100
1 Like
Packing on some serious mass. 200lbs by the end of the month!
1 Like
Todayās training
The Danish Viking: SGSS by coach Thib
W10D4 5 x 3 reps lower body intensification phase
Warmup: Rope skipping 1 minute, BPA, yoga flow, BW Squats, walking lunges, Lazy lifter.
.
Squat
- 5 x 3 @ 102,5 kg first set beltless, put belt on for the rest
Deadlift beltless
- 5 x 3 @ 140 kg first rep doh then 2 hook, the rest straps or mixed grip.
front squat
- 5 x 3 @ 65 kg
RDL
- 5 x 3 @ 95 kg
.
Done in 50 minutes + 10 minutes warm up and ramping sets.
This on the other hand was a pretty good day.
Actually strayed a little bit, and did 5 reps on the last set on all exercises. Still had a few reps on most.
Next week is going to be a tough one I think.
6 Likes
woke at 87,3 kg - 192,5 lbs
Wtf is going on, didnāt count yesterday but I think I did eat enough.
One more week on 3ās phase then itās down to the old CT favourite 5-4-3-2-1 rep scheme. As kind of a peak phase or something.
Iāll use the RPE or feeling of how heavy the next weeks 3ās will be to determine where to start the last phase.
6 Likes
Woke at 87,3 kg - 192,5 lbs
Starting to count calories again.
Todays training
The Danish Viking: SGSS by coach Thib
W11D1 3 x 3 reps upper body Intensification phase
Warmup: bike 25 minutes, armswings, BPA
.
Bench press
- 3 x 3 @ 90 kg
Supersetted with
BB row
- 3 x 3 @ 80 kg
OHP
- 3 x 3 @ 50 kg
Pull up
- 3 x 3 @ 7,5 kg
supersetted with
push up
3 x 15
.
25 minutes, 3 minutes warmup + ramping weights to the first set of bench and row
Working out early evening is a bit too late for my liking.
Did only what I had to do + push ups.
9 Likes
Woke at 87,5 kg - 192,9 lbs
about 2800 calories yesterday.
Todays training
The Danish Viking: SGSS by coach Thib
W11D2 3 x 3 reps lower body intensification phase
Warmup: ergo rower 1 minute, BPA, BW squats, Yoga flow, lazy lifter
.
Squat
- 3 x 3 @ 105 kg
Deadlift
- 3 x 3 @ 145 kg one set strap, two sets mixed.
front squat
- 3 x 3 @ 70 kg
RDL
- 3 x 3 @ 100 kg straps
.
Done in 45 minutes about 5 minutes warmup + ramp to working weight of squats
Weights are heavy, back squats my innerthigh/hip is bothering me, I know I can move much more weight (5 ā 10 kg perhaps) but thatās okay. I just hope itāll go away before I have to take a break.
DL is about there, not much more in me.
Front squat these are grinding and ugly
RDL is the easy lift here.
I am riding my bike almost every day to work. Thatās about 25 minutes each way.
9 Likes
Woke at 87,7 kg - 193,3 lbs
about 2800 - 3000 calories yesterday.
3 Likes
145 is pretty damn heavy dude. If you can pull 145 for 5x3, Iād say you could probably pull at least 165 by the end of this thing for one rep. Thatās big man weight!!
1 Like
I hope so Lava. After DH i pulled 162 kg so 165 would be a bit disapointing. Hope is 170 or maybe 175 kg if CTs programming is superior
3 Likes
I wouldnāt call it superior or inferior. It might just work better for you. I liked how I rarely went to failure. I donāt like ramping to a 3RM and then doing a percentage of that for reps (like Dark Horse). Iād rather figure my weights one time and just add to that (like SGSS).
3 Likes
Woke at 88,1 kg - 194,2 lbs
The same as yesterday.
@Frank_C Iāve followed this as close as possible. I havenāt missed a rep yet either.
However I do feel that the upcoming phase with 54321 reps are going to challenging me.
Iām still to figure out my weights for next week.
CT says calculate from the last week of the 3ās phase and use that weight for the rep of 3.
Iām almost sure I could do that for press and dead, I am a bit worried about squat. Bench is the one Iām least confident in.
Still have a few days to figure out my starting weights.
Right now the percentage would look something like
85% 87% 90 % 92% 95% for the first week.
82% 85% 90% 92% 95% might be the plan I would go with.
Any advice?
6 Likes
Todays training
The Danish Viking: SGSS by coach Thib
W11D3 5 x 3 reps upper body Intensification phase
Warmup: Ropeskipping 1 minute, BPA, kneeling bottom up KB press, stretches, yoga flow.
Bench press
- 5 x 3 @ 90 kg.
supper setted with
BB row
- 5 x 3 @ 80 kg straps on the last two sets.
OHP
- 5 x 3 @ 50 kg
Pull up
- 5 x 3 @ 7,5 kg
35 minutes + warmup about 10 minutes + warmup sets on BP and row.
This is starting to take its toll on me.
I get the reps, but damn they are hard and slow.
Iāve ditched all the assistance work, doing what I can to recover for the final 3 weeks.
I might do a kind of a deload next week ending the 54321 work with a single at this weeks weight.
5 Likes
How did the bench move today ?
Not really. Just play it by feel. [quote=āmortdk, post:1719, topic:237871ā]
Iāve ditched all the assistance work,
[/quote]
You werenāt supposed to be doing any assistance work anyway 
2 Likes
I know but I canāt help myself, Iāve been doing some curls, laterals, abs and push ups.
Not anymore.
Letās just say it moved down and up again three times, each set.
It wasnāt fast, strong or explosive, however my sticking point has moved up a little higher, meaning that if I can explode the bar from my chest hopefully itāll move through.
1 Like