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

Training Training Logs
1724

Woke at 87,5 kg - 192,9 lbs
my app says 3300 calories I’m not sure about that.
Well this being the first day of the christmas month it’s time to look at my weights.
about november 1 I weighed in around 86,4 - 190,5 lbs.
Here at the end of november it’s been a bit of a rollercoaster but I’ve put up 88 kg 4 times the last week and a couple as low as 87,3 that’ll give me around 87,8 kg - 193,6 lbs.
1,4 kg - 3,1 lbs over a month is fine with me.

From start of the year I’ve gained 10 kg - 22 lbs (80 by january 1, 78 by the 19th).

8 Likes
1725

Today’s training

The Danish Viking: SGSS by coach Thib

W11D4 5 x 3 reps lower body intensification phase

Warmup: Rope skipping 1 minute, BPA, yoga flow, BW Squats, walking lunges, Lazy lifter.

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Squat

  • 5 x 3 @ 105 kg + belt

Deadlift beltless

  • 5 x 3 @ 145 kg first set hook, the rest straps or mixed grip.

front squat

  • 5 x 3 @ 70 kg

RDL

  • 5 x 3 @ 100 kg

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Done in 50 minutes + 10 minutes warm up and ramping sets.

Better than yesterday, did 5 reps on the last set of squats, payoff on the rest of the day I think.

Squats: had a moment on the second or third set. Remembered how @Markko starts of by hinging first tried that damn the best squats in a long time.

DL: HEAVY AF today, warmup hell yeah. From the first working set ohhh heavy

Front squat: heavy, thought I had to skip reps, almost a rpe of 10 on every set.

RDL: those were quite easy, did 5 reps on the last set.

The last day of the 3’s phase, next 3 weeks ramping to 1 heavy rep each session. When I started this journey I looked forward to it… now… not so much I think… then again. Gonna be fun.

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1726

That’s perfect!

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1727

Works well, no?

1728

Woke at 88 kg - 194 lbs
about 3000 calories yesterday.
I am not tracking that hard now we’re entering the christmas month, lots of sweets, cake and candy.

@MarkKO yes it works like a charm. Brilliant.

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1729

Thank @Reed for it. I got it from him.

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1730

Nice! I weighed 87.5 today.

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1731

Haha sounds like I’m getting left behind, need to start bulking up

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1732

What weight are you going for right now mort? Or do you not have a set weight goal?

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1733

I was/am shooting for 200 lbs just because it’s a very even number.
I thought the other day that it would be hard, but christmas is coming and that means excessive amounts of food and beverage :slight_smile:

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1734

Still ahead of you young Duke, but I think you’ll catch up really quickly. You’re really impressive with your training at the moment.

1735

I’ll just cheat with creatine :wink:

Thankyou my friend! It’s amazing what hard work does. You’re not doing too bad yourself :smiling_face:

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1736

Thanks mate, I’m working hard, or at least that what I think. I eat a lot and mostly healthy.
But I don’t think I’m getting that much stronger on the other hand I’m getting fat.
My wife really thinks I’m an idiot, but I keep telling her it’s just a phase to see what would happen.
I’ve gained 13 kg over the last 1½ year and my bench is about the same, DL and Squat took off very nice but they’ve seemed to stall as well.
Guess it’s hard to beat age.

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1737

Hard yes but isn’t impossible. Keep going man, you’ll get there

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1738

Thank you for believing in me, I’ll try to live up to it. (is that how it’s said in english)

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1739

Pretty much. Your english is really good btw

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1740

You have a lot of dedication mort, give it time. I wish i had the ability to remain laser focused on my lifting goals like you. I tend to lift hard for 2-3 months, then proceed to screw around for another 3 months in between, and the cycle repeats. I don’t think i’ve ever seen you take more than a week off.

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1741

Woke at 88,8 kg - 195,8 lbs
NFL evening with a 500 gram burger (that was the meat) homemade bun fries and a big dessert to go beers and soft drinks as well

@idontbrag123 thanks man I try to stay in shape

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1742

Wow getting close to 200 now. One or two good meals and you are there.

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1743

Todays training

The Danish Viking: SGSS by coach Thib

W12D1 5-4-3-2-1 reps upper body realization phase

Warmup: bike Rope skipping 1 minute, armswings, BPA, kneeling bottom up KB pres, stretches, yoga flow

.

Bench press

  • 5 @ 82,5 kg

  • 4 @ 85 kg

  • 3 @ 90 kg

  • 2 @ 92,5 kg

  • 1 @ 95 kg

Supersetted with

BB row

  • 5 @ 75 kg

  • 4 @ 77,5 kg

  • 3 @ 80 kg

  • 2 @ 82,5 kg

  • 1 @ 85 kg

OHP

  • 5 @ 45 kg

  • 4 @ 47,5 kg

  • 3 @ 50 kg

  • 2 @ 52,5 kg

  • 1 @ 55 kg

Pull up

  • 5 @ BW

  • 4 @ 3,5 kg

  • 3 @ 7,5 kg

  • 2 @ 8,5 kg

  • 1 @ 10 kg

.

37 minutes, 10 minutes warmup + ramping weights to the first set of bench and row

This was a good workout, kind of almost deload and then not.

All reps at 5 – 4 and 3 reps felt heavy, but the doubles and singles felt very good.

I’m almost looking forward to the rest of the phase.

BTW an all time PR to day…. Bodyweight 88,8 kg couple of years ago the weight said 88,4 kg so 0,4 kg pr.

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