woke at 88,6 kg - 195,3 lbs
Same as yesterday, not eating enough, must eat more.
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Youāll do it for sure. Just grip that bar like it owes you money.
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Try not to think of the number on the bar or youāll psyc yourself out of the lift if not in the right mindframe, just grip and rip!
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This one. Youāll hit your reps and youāll set new PRs without a deload and while training squat and deadlift on the same day and bench and OHP on the same day.
I did it and so can you. I missed my OHP PR of 170 lbs but a few weeks later I hit 165 lbs for 3 during Built for Battle. The PR was there; I just missed it on that particular day.
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Do it the slaya way. Chalk up, make aggressive chalk clouds (bash chalked up hands together , yell fuck yeah or lightweight etc. Now lift with rage!!
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*coughing fit as you inhale
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I think I may have finally found a purpose for those stupid training masksā¦
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Nah. When you canāt breath properly you train best. Trust me
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Woke at 88,8 kg - 195,8 lbs
Hahaha guys I donāt have any chalk, can I use flour to make those clouds 
Btw @duketheslaya I have tried the rage and fury thing donāt really work for me. I might take an extra breath and try to tighten up even more.
But thatās it.
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True. Everyones different. I have a secret stash of anger that i never use, itās a dark place. Really drains all my energy. In training hyping up is one thing/getting mad but ill save that dark place for competition.
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When I do that, trying to get angry of something I almost if not always miss the lift.
The key is focus and remember your cues.
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You need to get some, you are leaving kgās out there for sure.
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Hi guys Iām trying out my own programming, one Iāll run for the first part of next year.
Take a look and tell me if Iām way off.
Be warned quite a long post ahead 
The Viking Powerbuilder Protocol
Iāve based it around Brian Alsruhes programs and thoughts, mostly 4Horsemen.
There is a little bit of Jims work as well itās well hidden but itās there.
Furthermore Iāve looked at the Prilepin chart.
And Iāve been looking a bit at Markās training.
As you know I did the Darkhorse and found it very taxing, I loved the giant sets and the way Brian sets it up.
I looked at 4horsemen and found I liked it pretty much, so much that I started to plan the program.
Then Mark told me a bit about his training, so I altered it a bit more.
Itās a 4 day a week program based around the big 4, squat, DL, Bench and OHP.
I am not using a training max but the current max for the lifts. You can use a rep calculator for the first round. But if you use a calculator be honest to yourself.
The program uses percentage based lifting with 4 main percentages 65%, 72%, 80% and 90%
Unlike Jims work where all lifts are performed at the same percentage every week, The Viking Powerbuilder program have 4 different percentages every week.
Itās based around 4 week cycles.
Each day is performed in four different ways:
Intensity % - style
65% - 4 sets of 5 20-30 second rest then 90 seconds rest followed by AMRAP
72% - 7 triples EMOM
80% - 6 doubles 90 ā 120 second rest
90% - 1 - 3 single ramp as for a PR set. Backoff Amrap 80% 72% and 65% 120 second rest
Youāll do 3-4 warmup sets done giant set style examples below:
Jump-squat-hang leg raise
Kb swing-DL-plank
Row-bench-side crunch
Pull up-OHP-side plank
The four weeks look like this:
Week one:
OHP ---- Squat ---- Bench ---- Deadlift
72 ---------- 65 -------- 80 ----------- 90
Week two
65 ---------- 80 --------- 90 ---------- 72
Week three
80 ---------- 90 --------- 72 ---------- 65
Week four
90 ---------- 72 ---------- 65 --------- 80
After the main lift youāll perform a giant set with a variation of the opposite lift.
Keep the same variation for the first 4 weeks and use a short steep progression.
2 ā 3 warm up sets then 3 ramping working sets last set RPE 9
First week would be like 12-12-10 or maybe 12-12-14.
Rep goal for each week 12 ā 10 ā 8 ā 5
BB row ---- KB squat ---- Pull up ---- Jump
CGBP ----- Sumo -------- Z press ---- Front Squat
Core ------- core ---------- core -------- core
Youāll finish the day with a wod of your own choice.
This will be a timed wod for 10 minutes. Work the muscles youāve done for the main set.
This is up to you I have some variations:
Ergorower - burpee emom
Prowler - clean emom
āofficialā wod like Cindy or Bear complex
Or something of your own choise
Just get in 10 minutes of heart pumping action.
Progress is made on the 90% day, the program calls for 1-3 singles at 90% so 3 x 1 @ 90%
If you feel like this is a PR day go for it 1 rep 90% 1 rep 102% 1 rep 110%.
Remember to calculate new weights for the next workouts.
If you keep the weights then for the 65% shoot for shorter rests and more reps on the amrap than the previous
72% do the emom as every 45 seconds
The 80% do an extra set
The 90% if you still donāt feel ready for a new 1RM just do the 3 singles. But expect big things by yourself.
Next cycle up the weight by 2,5 kg upper body 5 kg on lower body or even less.
Warm up 5 minutes
Ramping sets 10 minutes
Working sets 15 minutes
Giant variation warm up + sets 15 minutes
Finisher 10 minutes
So just shy of an hourā¦ oh remember you might end up on the floor for some time before youāll be ready to hit the showers.
If you decide to try it out, please let me know if you alter anything and why. Same if you find it good let me know why.
If youāve made it this far I salute you
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Very cool mort! Good stuff
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I like how you incorporated perligin chart. It is over looked and valuable.
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Fancy program! I like it!
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It looks like youāve thrown a little bit of everything in there. I like it because Iām always trying to do everything all at once. Get bigger, get stronger, improve conditioning, get more explosive, etcā¦
The only thing that caught my attention as a potential negative is pushing the 90% day for PRās. That puts you in a position to attempt a new 1RM every four weeks which is more often than one needs to test that. Youāve allowed some self regulation by leaving it up to the lifter to determine if thereās a PR there though. I think a smart lifter would try to limit himself (or herself) to only attempting a new PR once every three cycles, or 12 weeks.
Youāre experiencing first hand with SGSS why you donāt have to lift near 100% very often to make progress.
Iām not suggesting you change anything; Iām just cautioning people to be smart about pushing for that PR. Youāre allowing a guy like @losthog to attempt a new 1RM every week. 
Each week would be a different exercise but itās still taxing and probably unnecessary.
I havenāt seen you write your own program until now and Iād like to say this looks damn good for your first shot. Well done! Iāll bookmark your post and maybe someday Iāll be able to return to this type of training.
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Yeah I had that in mind as well.
I will put a note about it.
But I thought about the Hog and how he would love it
Nah joking, Iām still trying to learn when Iām strong and ready to go for a pr, so Iāll use it as a learning tool for autoregulation.
Iāll give the 90% day a shot as a deload day between SGSS and the virtual meet. Just to try it out and not going for real amraps on the backoff sets.
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Part of programming is learning as you go. Iāve planned all sorts of workouts and itās not uncommon for me to get to the gym and run something and walk away thinking āThere is no way in hell I can sustain that.ā Sometimes I donāt even get to that point. I write it out and fail to complete it during the workout.
Itās just all part of the learning process.
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