yeah I’m a little concerned about the 65% 4 sets of 5 with short rest 
I may have to go even lower like 55 - 60%
But I’ll give it a shot
@Frank_C and @mortdk if you follow the Perliquin lift chart of no mow than 3 lifts 90% or 12-15 in the 80% range, you will be fine pushing hard week to week. Louie Simmons has an entire training system doing just that hoping to set a new PR every week. The key, Louie himself says this, is not going beyond the maximum lifts per week in that range. Which is why they do one upper ME and one lower ME lift per week.
I’ve never been able to find how it relates to stacking lifts in a week…
1 Like
I was referring to the part where @mortdk said to go above 100% of your 1RM if you felt good. I’ve never run any Westside stuff but I followed your Darkhorse program. I never saw anything less than a 3RM in there. I think doing an AMRAP at a certain percentage is a bit different than trying to set a new 1RM.
Yes! Strict limits to the number of lifts, based on the chart. Some Conjugate Based programs ignore these recommendations, doing double the number of lifts.
What do you mean by “stacking the lifts”?
Doing OHP/Bench 1rm same week
Doing Squat/DL 1rm same week.
I think your fine doing 1 upper and 1 lower up to 3 lifts in the 90% range same week. But doing 2 upper 3 lifts in that range may push into the overreach
Also hitting 3 in the 90% then 12-15 in the 80% for a different lift in the same week I’m not sure how that compounds the exertion factors.
the program calls for 1 lift in the 90% zone each week, lower w1, upper w2, lower w3, upper w4 and the opposite lift same week is in the 65% zone, not so high intensity but a lot of volume. (There is the amrap after the 90% lift at 80, 72 and 65% that might be a bit too much, but it should be doable).
1 Like
Sounds like you’ve got it figured out and programmed well! The 65% work is dynamic in nature. All good
Taking it to the next level…have you thought about muscle groups and using accessories as a way to fix weakness or bring up lagging muscle groups. The one thing I do think Ben Pollack did well was program lifts to hit an entire area with lifts. Even if the lift didn’t directly hit the area the secondary muscle activation was often hitting the area around the primary or secondary movements.
1 Like
Really cool looking program Mort! I dig the setup.
1 Like
Todays training
The Danish Viking: SGSS by coach Thib
W13D4 5-4-3-2-1 reps lower body realization phase
Warmup: ropeskipping 1 minute, BPA, BW squats, stretches, lazy lifter, ½ agile 8, band fire hydrants and some other stuff and fluff.
.
Squat All beltless
-
5 @ 97,5 kg
-
4 @ 102,5 kg
-
3 @ 107,5 kg
-
2 @ 112,5 kg + belt
-
1 @ 117,5 kg + belt
Deadlift
-
5 @ 135 kg 3 x doh 2 x hook
-
4 @ 142,5 kg straps
-
3 @ 150 kg straps
-
2 @ 155 kg belt x mix grip
-
1 @ 160 kg belt + mix grip
front squat
-
5 @ 62,5 kg
-
4 @ 67,5 kg
-
3 @ 72,5 kg
-
2 @ 77,5 kg + belt
-
1 @ 82,5 kg + belt
RDL
-
5 @ 95 kg
-
4 @ 100 kg
-
3 @ 105 kg
-
2 @ 110 kg
-
1 @ 115 kg
.
Done in just under an hour + about 10 minutes warmup + ramp to working weight of squats
Rest were about 1½ minute between sets.
All good. Squats moved really well today, still that annoying little pain in the groin/inner thigh or what it is.
DL and front squat are tough.
Penultimate week finished, one week to go, 4 workouts, 2 uppper, 2 lower.
5 Likes
Not so much in this the first edition of the Viking Powerbuilder.
In the giant set following the main lifts I am doing an variation of the opposite lift, which can be whatever suits you best like working on lagging parts of the main lift.
And for the final WOD or circuit I’m trying to work the muscles of the main lift.
Eg. bench day - push ups or incline db press
Squat: Goblet or bulgarians or lunges
It’s up to the individual what he/she fancies the most.
2 Likes
Do some foam rolling on your legs. Hit the hamstrings, IT band, quads, and adductors (inner thigh). I bet money that you’ll find some extremely tender spots. I’m guessing your adductors are tight like mine (at least one of them). Start working on the most tender spots so you don’t develop a problem like me. My tightness could have caused my hip problem.
1 Like
I really, really like it. I would run it just as is for a few months to see if anything needs changing.
1 Like
Nice squat
Nice vocab. Such a good word but I never think to use it
1 Like
Woke yesterday at 88,3 kg - 194,7 lbs
Today 88 kg - 194 lbs
Hard to gain, but I’m okay with it.
Todays training
The Danish Viking: SGSS by coach Thib
W14D1 5-4-3-2-1 reps upper body realization phase
Warmup: cycling home, armswings, BPA, yoga flow – mac Gill stuff
.
Bench press
-
5 @ 85 kg
-
4 @ 90 kg
-
3 @ 92,5 kg
-
2 @ 95 kg
-
1 @ 100 kg
Supersetted with
BB row
-
5 @ 80 kg
-
4 @ 82,5 kg
-
3 @ 85 kg
-
2 @ 87,5 kg
-
1 @ 90 kg
OHP
-
6 @ 47,5 kg
-
5 @ 50 kg
-
3 @ 52,5 kg
-
2 @ 55 kg
-
1 @ 60 kg
Pull up
-
5 @ 3,5
-
4 @ 7,5 kg
-
3 @ 10 kg
-
2 @ 12,5 kg
-
1 @ 15 kg
.
48 minutes, 10 minutes warmup + ramping weights to the first set of bench and row
There we go: goal of BP achieved 1 rep 100 kg and a quite easy one as well. Video to come.
OHP tied the 60 kg, not as much of a grind but a grind none the less. Video to come.
BB Row PR for all sets and reps
Pull ups well I think I’ve done 15 kg before but it was quite easy.
I’m not sure I’ll make the second workout of the week, but it’s early days.
Ohh and badminton for a 1½ hour yesterday.
@muskratlifts thanks man, tomorrow the goal is 122,5 kg.
Penultimate - well I had to use a translation tool And I thought it was cool.
11 Likes
Congratulations on the work - especially the 100kg bench!
1 Like
Nice work! Congrats man.
1 Like
Boom!
1 Like
Congrats on the 100kg mate, top effort!
1 Like
Nice work on the 100. Now for the 102.5
1 Like
And the videos
Quite easy
More of a grind
11 Likes