Aspiring to Viking strength

[DV]

Nice work man!

On the squats: bring your grip in just a little bit and force your elbows up (don't make it painful though, just tight). I find that the bar only rolls down my back when I leave my grip too wide, the shoulders tend to sag down and eventually the bar no longer is resting on anything but your wrists.

Your numbers are very similar to mine (Or are you measuring in kg for lifts?)

Thanks for the encouragement. I am unfortunately not measuring in kg's, since I live on your side of the pond these days. Just weak still, which is hopefully temporary.

I think my main problem with squats is that the bar is "slipping". This is the first time in years I train w/o chalk or magnesium. I used to have huge elbow issues with the squat, until I widened my grip, but I have actually considered bringing it in just a tad. I'll try it today, we'll see what happens.

Thanks for stopping by.

[DV]

Day 16


General comments:
The altitude made itself felt today. The wife had to abort during skiing-machine warmup due to dizziness and nausea, and I was completely trashed between sets and out of breath.

Otherwise things are getting HEAVY. I guess thats to be expected by workout 16. Weightgain is going well, after I switched to full milk GOMAD.

Weight: 84.3 kg

Workout time: 50 minutes

Warmup:
5 mins skiing-machine device
Decline situps: 14x10 lbs

Squats:
2x5xbar
1x5x95
1x3x135
1x2x185
3x5x215

I narrowed my grip (see suggestion above) which may or may not have helped. I had less slipping of the bar, but felt more stress on elbows/shoulders. Might justve been the stretch though.

Other than that they were heavy today. As the wife wasnt there, it was hard to judge buttwink/depth and imbalance. The third workset was actually the best, as I finally got a bounce out of the hole. Took 3 minute rests today.

Press:
2x5x45
1x5x60
1x3x75
1x2x90
3x5x100

Was kinda close to failure on the last reps on the last set. 2 minute rests, which I might have to bump up next time.

Deadlift:
Some warmup stuff
1x5x135
1x3x175
1x2x215
1x5x240

Tough, but good. Was panting like crazy after the workset though. Would like to get a vid of my lower back, to see how "hard arched" it is. I dont think its flexed, at least.

Wife:

As mentioned the altitude got to her today.

[DV]

Day 17

General comments:

Been kinda pissed off at work lately, and felt shitty going into todays workout. Luckily everything panned out.

I really want to bring either the wife or camera next time though, as I am abit unsure of what to improve on squats and cleans. Pretty sure they are decent still, though.

I need to gain more weight, if I'm gonna keep this progression up. But I'm already eating until the border of nausea.

Weight: 84.3 kg.
Workout time: 1h

Warmup:
5 mins skiing-machine device
Situps: 15x10lbs

Squats:
2x5xbar
1x5x95
1x3x145
1x2x195
3x5x225

Cant comment too much on form, but I remember how squats are supposed to be: You have to be dreading them, as you get under the bar... 3 minute rest breaks and some Prodigy banging in my ears helped get through it.

Two wheels, though, which is nice. I'll belt from here on up, to ensure I dont fuck up my back again. I'll also drop increments to 5 lbs from here on.

Bench:
2x5x45
1x5x65
1x3x95
1x1x115
3x5x130

Fine. 2 minute rest breaks.

Power Clean:
2x3x45
1x3x65
1x2x85
1x1x100
5x3x110

I need to remember to JUMP (might've armpulled one or two reps) and flip my elbows forward as fast as possible. Pretty good though, with 1.5 min breaks.

Wife:


Still sort of congested.

[Mr.City]

Nice job there on 2 plates.

[DV]

Nice job there on 2 plates.

Thanks man! Now comes the hard bit. I've always found that squats past two plates are HEAVY, no matter how high your max is.

Good news is that my bodyweight was up to 85.7 kg. this morning, which should make me able to sustain progress a while yet.

[DV]

Day 18


General comments:
Good session today, the wife was back in the gym, so got some vids. Weightgain is going well lately

Weight: 85.4 kg.

Workout time: 1h

Warmup:
5 mins skiing-machine device
Decline situps: 8x25 lbs

Squats:
2x5xbar
1x5x95
1x3x145
1x2x195
3x5x230

Pretty good. The bar rolled abit on the second set, but on the third, I narrowed my grip, and it was more stable. My lowback position is very good - question is if I'm cutting them too high, or just hitting depth. Will go just a tiny bit lower next time.

Vid of second set: http://www.youtube.com/v/vpmatak-lrM&hl=en&fs=1

Press:
2x5x45
1x5x60
1x3x75
1x2x90
3x5x110

I didnt bring my notes, so added 10 lbs in stead of 5... They were tough, but doable.

Vid of first set: http://www.youtube.com/user/schjerlu.../1/ORnPRESjMxc

Deadlift:
Some warmup stuff
1x5x135
1x3x185
1x2x225
1x5x255

Pretty decent. Would like more of an arch in my back, but it's still pretty tight, I feel.

Vid: http://www.youtube.com/user/schjerlu.../0/a4iNarK08j8

Wife:

Squat: 30 lbs
Press: EZ-bar
Chins: 3x11
Hypers: 5x10

Her shoulder is messed up, so she didnt deadlift. Dunno what to do, tbh.

[DV]

Day 18


General comments:
I've had some height related sickness, so missed two workouts. Repeated Saturdays workout today, and it went well.

Belted squats - and one issues is going to be breathing. Seeing as the air is (alot) thinner up here, the restriction of breathing with the belt had me seeing stars by the last rep.

Otherwise pretty good and uneventful today.

Weight: 84.1 kg. <--- lost weight

Workout time: 55 mins

Warmup:
5 mins skiing-machine device
Decline situps: 8x25 lbs

Squats:
2x5xbar
1x5x95
1x3x145
1x2x195 (belt)
3x5x230 (belt)

Pretty good. Belted the last warmup and worksets. Form was pretty good. Felt I kinda had wobbly knees on a few sets, but it was more concentration than anything else.

Considering I've been sick, it went well. 3 minute breaks between sets.

Press:
2x5x45
1x5x60
1x3x75
1x2x95
3x5x110

Considering these were pretty tough last time, I was happy to get them all. The last rep was close, though. 2 minutes between sets.

Deadlift:
Some warmup stuff
1x5x135
1x3x185
1x2x225
1x5x255

Again decent. I have some strength left - I'm more worried about form being sloppy.

Wife:
Didnt go.

[DV]

Day 19

General comments:

Tired today, due to various real life things - among others a regimen of tests at the Altitude Clinic. Technique couldve been better on some excercises, but hey - it got done.

Weight: 85.2 kg.
Workout time: 1h

Warmup:
5 mins skiing-machine device
Situps: 9x25 lbs.

Squats:
2x5xbar
1x5x95
1x3x145
1x2x195
3x5x235

Tried using the 5th notch in the belt on a few worksets, but it felt too tight. 4th notch is best for me.

Apart from that form mightve been somewhat sloppy, and they felt HEAVY today.

Bench:
2x5x45
1x5x65
1x3x95
1x1x115
3x5x130

First set was unfocused and thus abit off, tightened things up on the second set, and it went fine. 2 minute rest breaks.

Power Clean:
2x3x45
1x3x65
1x2x85
1x1x105
5x3x115

First set was off, second was ok, and from then on they got better. I didnt get as much of a stomp as usual - but felt pretty good. Want vids again soon.

Wife:


Didnt go.

[DV]

Day 20


General comments:
Today was an example of how great this programme is. I was seriously doubting all the lifts, yet they got done, if not "comfortably" then reasonably far from failure.

Tweaked my lower back slightly on the second set of squats, and increased rest breaks a slight tad today.

Weight: 85.2 kg.

Workout time: 1h
Warmup:
5 mins skiing-machine device
Decline situps: 10x25 lbs

Squats:
2x5xbar
1x5x95
1x3x145
1x2x195 (belt)
3x5x245 (belt)

Pretty decent. First and third set felt strong. Second set was tough as hell, and I slightly tweaked my lower back. Had the wife vid/watch me, and I am just breaking parallel. Good stuff.

Press:
2x5x45
1x5x65
1x3x85
1x2x105
3x5x115

Felt heavy, but doable.

Deadlift:
Some warmup stuff
1x5x135
1x3x185
1x2x225
1x5x270

Grip started being an ever so slight problem today. Otherwise good. Got a good setup, to help my tweaked lumbar from complaining.

Wife:
Squats: 30
Then she went home, as she wasnt feeling well.

[DV]

Day 21

General comments:

Very good workout today. I've been playing around with the idea of switching up to include a light squat day and then do cleans, deads, chins on each of the three workouts during the week (ie. keeping deads on light squat day).

After a day like today, it's hard to justify, though. Squats are heavy as hell, no doubt, but they're pretty solid and I'm not in doubt that I can get 250 on Tuesday.

I guess I'll hold off on programme changes for now.

EDIT: FUCK! I redid 245 in stead of doing 250 today. Fucking great.

Weight: 85.9 kg.
Workout time: 1h 10 min

Warmup:
5 mins skiing-machine device
Situps: 8x35 lbs

Squats:
2x5xbar
1x5x105
1x3x165
1x2x225
3x5x245

Pretty good today. Depth seem to *just* break parallel, which I am shooting for. My left buttock, as always was complaining ever so slightly.

Vid of squats (second set): http://www.youtube.com/watch?v=ZFnGg-VN8yw

Bench:
2x5x45
1x5x65
1x3x95
1x1x115
3x5x145

Jumped 10 lbs here, and it was no problem. I feel I've been too conservative on the bench, so I'll do a couple of 10 lb jumps the next few workouts.

Power Clean:
2x3x45
1x3x65
1x2x85
1x1x105
5x3x120

These felt very good today! Only got a vid of the last set, were I was tired as rest breaks were very short, as the gym was closing. Still quite happy with explosiveness and racking today - although those are the two points I need to keep working on.

Vid of the last set: http://www.youtube.com/watch?v=_GwfX5Khjcc

Wife:


Squat: 32 lbs
Bench: 20 lbs
Chins: 3x10 assisted
Hypers: 5x10