Viking Training

Training Training Logs
1

So I was originally going to do Westside for Vikings; Westside For Skinny Viking Bastards - Bodybuilding.com Forums

But after reading a bit more on EliteFTS, I’ve decided to do this instead: http://www.elitefts.com/documents/getting_ready.htm by Matt Rhodes. He knows his stuff. I did make some tweaks and lowered the overall volume.

Background:
17 yrs old
6’1
205lbs

Mission: Get Yoked!!!

Today was ME Squat/Deadlift

Deadlift
253lb x 3
280lb x 3
264lb x 3/3

Barbell Shrugs
286lb x 12/10/15

Sit-ups
BW x 10/10/9/6

I am so fucking weak, lol. That was it for today.

2

Heavy Bench

Flat Bench,
165lb x 3
170lb x 3
165lb x 3

Chest-supported Rows
88lb x 8/8/8/8

DB Incline Bench
55lb’ers x 10/7

Rear Delt Raises
13lb’ers x 10/12/10/12

Preacher Curl*
27lb x 8/8/6
22lb x 6

*(I dont know how much an ez bar weighs so i am just listing the weight of the plates)

Great session. I really need to work hard on my bench press.

3

[quote]Der Candy wrote:

*(I dont know how much an ez bar weighs so i am just listing the weight of the plates)

quote]

usually 25 pounds.

4

[quote]zephead4747 wrote:
Der Candy wrote:

*(I dont know how much an ez bar weighs so i am just listing the weight of the plates)

quote]

usually 25 pounds.[/quote]

thanks.

5

Light Bench

Flat bench Press
154lb x 7/7
137lb x 8/7

Pulldowns
139lb x 10
120lb x 8
99lb x 10/6

Super-weak Military Press
66lb x 9/10/7

EZ bar culrs
70lb x 6
52lb x 9/8

Pushdowns*
99lb x 15
110lb x 8/6
90lb x 9

*Went a little heavy on the pushdowns lol. I’ll go lighter next time.

All in all, absolutely great workout. My lats were so pumped they hurt. My arms were so pumped I thought they were going to go Gregg Valentino on me and explode. Bench felt strong.

6

Deadlift

Deadlifts
264lb x 3
291lb x 3 +10lb PR
269lb x 3
264lb x 3
225 x 7

BB Shrugs
291lb x 12/15 Got sharp neck pain so I stopped.

Sit-ups
Now these were very annoying. For some reason my abs are WEAKER than before. Last time I got four sets of a bunch of reps, today I could hardly get 2 reps. I don’t know why this is like this. My abs are probably un-conditioned and I need to train them more.

7

are you going to be squatting at all?
for bench if u go light, do sets of 2 with speed, should help off the chest.
get big

8

Hey Der Candy

You should look into this. I had a crazy weak core, but this article helped me really quick. . .

http://www.T-Nation.com/readArticle.do?id=990092

I went from barely being able to do the dead-bug #1, to getting double leg lowering with arm movement for 4 sets of 15 reps in only 5 weeks. Now I’m going to go on to ab rollouts of some kind and side/front planks.

Good training. Looks to be a fun program

9

Viking Power!! Will be watching this. You post a lot, time to prove what’s up!

10

[quote]bignate wrote:
are you going to be squatting at all?
for bench if u go light, do sets of 2 with speed, should help off the chest.
get big[/quote]

Yeah, lol, I just have recently been having a hard time fitting it into my schedule. But soone that wont be a problem.

Thanks for the tip on the bench, will try that.

11

[quote]Flow wrote:
Hey Der Candy

You should look into this. I had a crazy weak core, but this article helped me really quick. . .

http://www.T-Nation.com/readArticle.do?id=990092

I went from barely being able to do the dead-bug #1, to getting double leg lowering with arm movement for 4 sets of 15 reps in only 5 weeks. Now I’m going to go on to ab rollouts of some kind and side/front planks.

Good training. Looks to be a fun program[/quote]

That looks pretty good. Thanks for that. I will work on those dead bug variations. Right now I can’t even do hanging leg raises without swinging all over the place!

12

[quote]Nikiforos wrote:
Viking Power!! Will be watching this. You post a lot, time to prove what’s up![/quote]

Welcome aboard.

13

Heavy Bench

Flat bench Press
181lb x 3 +10lb PR
Smoked it.

170lb x 3/3/1 Good form, and powerful. Satisfied because this was my max last week.

Chest-supported Rows
93lb x 8/8/8/7 +5lb

DB Incline Bench
55lb’ers x 11/8 +2rep

Rear Delt Raises
15lb’ers x 12/11/12/10 +2lb

Preacher Curl
58lb x 8/5 +5lb
52lb x 8
47lb x 8

Kicked my own ass and chewed iron. My hunger is satiated until next time.

14

Shut Up And Squat.

Back Squats
176lb x 3
165lb x 5
154lb x 6
135lb x 6/6

I finally got a squat session in. I havent done squats in a while so I was weak as shit today.

GHR
BW x 9/10/8/7

These were kind of “ghetto” as I did them on a 45-degree hyper with the pad on the lowest setting. They are a tad easier than on a conventional GHR. Not as hardcore as a real Ghetto GHR (on the lat pulldown), but I’m working on it.

Leg Press
264lb x 12
308lb x 8

Weak as hell, but I popperd some vessels in my eyes and could barely walk after this, so it was a good workout.

15

[quote]Der Candy wrote:

Leg Press
264lb x 12
308lb x 8
[/quote]

I’ve recently become a big fan of the leg press. Have you just started using it, or have you used it for a while?

16

[quote]zephead4747 wrote:
Der Candy wrote:

Leg Press
264lb x 12
308lb x 8

I’ve recently become a big fan of the leg press. Have you just started using it, or have you used it for a while?[/quote]

Really only recently. It’s darn great after some heavy squats.

17

[quote]Der Candy wrote:
zephead4747 wrote:
Der Candy wrote:

Leg Press
264lb x 12
308lb x 8

I’ve recently become a big fan of the leg press. Have you just started using it, or have you used it for a while?

Really only recently. It’s darn great after some heavy squats.[/quote]

I agree.