Viking Workouts

[DV]

Burpees 3x11: 3.48 total.

Added reps and kept the time down. Felt like absolute crap afterwards, though. Will stay with 11 reps for a few days before moving up.

[DV]

09-07-12: 10.51-11.48: Holiday WO #1

This felt great. I'm actually not all the way down to sea level, but still at 1600m above. Still made a huge difference. Found out the gym only has 5lb plates and up. So I will do some sort of "undulating" thingy, as Limie called it. I.e. bump up the weight and let the reps fall, and then - if need be - start over. Therefore I didn't lift too heavy today.

Warmup: Jump rope (3x40), dynamic stretching, pushups (3x10), air squats (10), chins (3x4)

Press: 75x5, 105x3, 125x2, 135x5, 5, 8
Pretty good, actually.

Weighted chins: BW+35: 6,6
The chain in the belt weighed at least 10 lbs more than my own, so this was pretty heavy. Still felt good, and no complaints from the elbow (yet).

Squat: 135x5, 175x5, 205x5, 245x5, 275x5, 205x10

Heavy but solid. Happy about how these felt.

[DV]

11-07-12: 10.56-11.51: Holiday WO #2

God I hate the bench at this gym. I always have to take off 10-20 lbs, and it still feels like crap. Other than that I felt pretty good going into todays workout, though I started feeling sick in the afternoon. I think it's adjusting to the food/water here, always puts me off a bit.

Warmup: Jump rope (3x40), dynamic stretching, pushups (3x10), air squats (10), chins (3x4)

Bench: 95x5, 135x3, 175x2, 205x5, 195x5, 7

I hate this bench. I have my head dangling off the end, because otherwise there's no way I can unrack it without killing myself. But at least it got done.

Dips: BWx5, BW+35x 7, 7

These went better than expected, especially as the weight belt is heavy as hell, making this more like BW+45lbs or more.

Deadlift: 135x5, 225x3, 315x2 (mg,b), 365x5 (mg, b)
Pre-exhaust Pulldowns: "170"x7

I sorta broke the pulldown machine, thus only got 7 reps. I'll add more weight to them next time, it was easy. Deads were tough, but being at a lower altitude I wasn't afraid to push myself a bit, making the 5 come up with little issue.

[DV]

13-07-12: 12.58-13.01: Holiday WO #3

Good workout again. Might've had too little sleep as I sorta stayed up too late last night watching a shitty movie ("Hannibal"). It was hot as hell, as I didn't manage to get to the gym until the afternoon. Felt sorta dehydrated most of the way through.

Warmup: Jump rope (3x40), dynamic stretching, pushups (3x10), air squats (10), chins (3x4)

Press: 75x5, 105x3, 125x2, 145x5, 5, 6

Found out the bar is slightly screwed, the markings are a bit off, and it's almost certainly bent. Felt sorta weird, but still got done. Did 5x4 chins between sets, totalling 8x4 chins today.

Weighted chins: BW+35: 6,5.5

First set felt great, but I still lost a rep on the second set. To be expected with all the chins before, but still I sorta thought I'd get it, after that good first set. Oh well, at least I fought it.

Squat: 135x5, 175x5, 215x5, 255x5, 285x5, 205x10

Heavy but solid like last time, but still felt good with no real pain anywhere. So still happy with these, and I think 295 will go without major hitches next week.

[Oldster]

You are building a lot of nice solid workouts, DV! Very nice.

Man, work hard at finding a good bar. That is something I take for granted. My partner bought us a fantastic Texas Powerbar that I can't say enough good about.

[DV]

You are building a lot of nice solid workouts, DV! Very nice.

Man, work hard at finding a good bar. That is something I take for granted. My partner bought us a fantastic Texas Powerbar that I can't say enough good about.

Cheers! I have been working out with different varieties of shitty bars for three years now. Back in Denmark I ought to get to work out with Eleiko bars, which are pretty good, albeit somewhat whippy when you go heavy on the slow lifts.

[DV]

16-07-12: 12.20-13.23: Holiday WO #4

Bench felt better today. I was sorta sick this weekend (too much booze and shitty food), but still had a good workout.

Warmup: Jump rope (3x40), dynamic stretching, pushups (3x10), air squats (10), chins (3x4)

Bench: 95x5, 135x3, 175x2, 205x5, 205x5,5, 7

Better today. Was happy with 7 on the last set.

Dips: BWx5, BW+35x 7, 7

Heavy, probably because I hit the bench harder today.

Rack-pulls: 225x5, 365x4, 455x2, 505x8
Pre-exhaust Pulldowns: "180"x8

Both were heavy as hell. Still happy with jumping right in at 505 and getting my 8 reps.

[DV]

19-07-12: 12.58-13.01: Holiday WO #5

Penultimate workout over here, before I go back to Denmark. I was supposed to go yesterday, but didn't for various reasons. Forgot to do chins between my press-sets, as it often happens.

Warmup: Jump rope (3x40), dynamic stretching, pushups (3x10), air squats (10), chins (3x4)

Press: 75x5, 105x3, 125x2, 155x3, 3, 6

Once again the crooked bar played tricks on me. I sorta already had it in my mind to go for triples before the AMRAP, and the fucked bar settled it. Happy with getting 6 on the last set.

Weighted chins: BW+35: 6,6

At least I got the 6th rep today, now that I forgot to do my submax chins.

Squat: 135x5, 175x5, 215x5, 255x5, 295x5, 215x10

Going in the back of my knees sorta felt wonky for whatever reason. This went away during workout. I did feel a bit of a twinge in my left hip/pelvis, though, probably due to GRINDING that 295x5 out with a shitty, crooked bar. It's been a while since I went that close to failure. Sorta disappointing that it's already at 295, but shitty bar, suboptimal training lately etc. explains it. I'll get my squat back up once I have some stability.

215x10 was an absolute breeze today.

[DV]

Didn't make my 6th workout, which was planned for today. Stayed out a little late with friends, and had a bit too much of the excellent Ron Zacapa, so didn't really feel like myself until now, and the gym closed half an hour ago. No matter, 5/6 during holidays is decent enough.

I'm toying with some different ideas on what I want to do when I get back home. We leave here tomorrow, and land in Copenhagen Monday. Working out wont be terribly stable for at least the first week or two. We'll see what I end up doing.

[Oldster]

Didn't make my 6th workout, which was planned for today. Stayed out a little late with friends, and had a bit too much of the excellent Ron Zacapa, so didn't really feel like myself until now, and the gym closed half an hour ago. No matter, 5/6 during holidays is decent enough.

Hey, sometimes that is more important in the big scheme of life.

Have a safe trip home.