Viking Workouts

[DV]

So on Fridays you are going to warm up and then hit a heavy set and call it done for an intensity day, correct?

Sí señor. The plan for today is 315x5 squat, 167,5x5 Press and 395x3 deads.

There's an e-book out by a previous associate of Rips (Justin Lascek) on TM, and I'm following his basic template for a while. I'll start tweaking when progress stops, which hopefully isn't for a month or two.

[DV]

I thought I'd already entered this, but apparently not.

02-09-11: TM #3: Intensity
Squat: 315x5
Press: 167.5x5
Deads: 395x3

Now I know why they call it "intensity" day. Shit was pretty tough.

[Tad_T]

Good job on hitting it.

You're absolutely right. Intensity day is no joke.

[DV]

Good job on hitting it.

You're absolutely right. Intensity day is no joke.

Thanks. I remember Intensity being doable, and volume being hell, but it seems this time its different, maybe because I got the weight percentages right...

05-09-11: TM #4: Volume

Squat: 285x5x5 (medium-hard)
Bench: 210x5x5 (easy-medium)
Pull-ups: 3x6 BW

Got it in in 90 minutes which I was pretty happy with. Today had been a long and crappy day. Didnt go all out on the pullups, 3x7 might be possible next week.

I'm starting creatine today as well. I need to add some BW, am hovering around 205 with no movement for a long time.

[DV]

I forgot how tired you can feel after volume day. I felt that the squat reps were ok and not murder, yet my whole body - especially legs - were TIRED this morning. And now there's a delightful soreness in my glutes and hams setting in. Definately shouldn't have lifted more, though 285 is pretty wimpy. Slow and steady wins the race...

[Tad_T]

There is no need to hurry. Take your time and continue your progress. Look how far you have come.

[DV]

There is no need to hurry. Take your time and continue your progress. Look how far you have come.

Yeah, it's just abit demotivating, especially since my HB squat just isn't as strong as my LB squat, so the poundages look really light. Oh well, todays session was good and short:

07-09-11: TM #5: Recovery day: 15.00-15.45

Squat: 225x5x2
Press: 150x5x3

[DV]

09-09-11: TM#6

Squat: 320x5 (hard)
Bench: 235x5 (easy-medium)
Deadlift: 400x3 (medium)

I'm going on holiday next week. Will try to get my workouts in, but diet will be whatever I feel like, with lots of pizza and burger likely being a staple of my diet. I'm cool with that, I'll get back on the diet wagon when I get back.

[DV]

13-09-11: TM#7, Volume

Squat: 130kgx5x5
Press:70kgx5x5
Chins: 9,9,8

Good session in spite of new gym and everything. Was conservative on the squat, so will have to be on Fri as well. Press was weird, hard to get a good grip. Still this session felt really good, which is always nice and motivating. I was considering taking a week off during this holiday, but Im happy I didnt.

[Tad_T]

Strong workout, Viking. Keep lighting it up.