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Thread: Aspiring to Viking strength

  1. #1
    Join Date
    Dec 2007
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    Copenhagen, Denmark
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    Default Aspiring to Viking strength

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    This is my third time on SS. Real life issues including some pretty serious injuries (non-lifting related) has set me back completely to square one. So here goes. Since I am living in an altitude of 11.000 feet, I am taking it extremely light in the beginning, as overexertion can lead to illness up here.

    PR's:

    Bodyweight: 100 kg. (220 lbs)

    Height: 6'1

    Lifts (5RM):

    Squat: 155 kg. (342 lbs.)
    Bench: 100 kg. (220 lbs.)
    Press: 80 kg. (176 lbs.)
    Power Clean: 70 kg. (154 lbs.)
    Deadlift: 165 kg. (364 lbs.)


    Current stats:


    Bodyweight: 78 kg. (172 lbs.) [Wife: 41 kgs]


    Height: 6'1 [Wife: 5'5]


    Lifts remain to be seen...

    Programme:

    I will be doing the basic A/B template:

    A: Squat, Bench, Powerclean
    B: Squat, Press, Deadlift

    The wife will sub the Powercleans for assisted chins+back extensions, as she literally has 0 degrees flexibility in her left wrist following a botched operation after an accident.
    Last edited by DV; 03-03-2010 at 12:51 PM.

  2. #2
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    Default

    Day 1

    Weight: 79 kgs.

    Squats: 65 lbs
    Bench: 65 lbs
    Power Cleans: 45 lbs.

    Wife: Squat/bench 20 lbs, assisted chins (3x5) and three sets of hypers. Will up the volume on chins/hypers next time.

    Comment: Everything quite light, given to previous injuries, and the height-issue.

  3. #3
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    Default

    Good luck to you and your wife. Sorry to hear about all of your injuries (and your wife's as well).

    Your wife could sub power snatches for power cleans, as she would get all the benefits in that movement without the wrist strain.

    Great forum name, by the way!

  4. #4
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    Default

    Quote Originally Posted by TartanEagle View Post
    Good luck to you and your wife. Sorry to hear about all of your injuries (and your wife's as well).

    Your wife could sub power snatches for power cleans, as she would get all the benefits in that movement without the wrist strain.

    Great forum name, by the way!
    Thanks for the wishes and compliments. It's actually a very good shout about the power snatches, Ihadnt thought of that. Once she gets back into the groove on the basic movements we'll try it out.

  5. #5
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    Default Day 2

    Day 2

    Weight: 80 kg.

    Warmup:
    5 mins skiing-machine device
    3x10 decline situps

    Squats:
    2x5xbar
    2x5x55
    1x2x65
    3x5x75

    Easy enough. My imbalance seems to clear up when I focus on keeping it "tight". Weirdly tough still though, even though it is a pussy weight.

    Press:
    2x5x20
    1x5x30
    1x5x45
    3x5x55

    Easy enough, but as I am taking it slow, I left it light.

    Deadlift:
    Some warmup stuff
    1x5x135

    Felt somewhat "heavy" though obviously it isnt.

    Wife:

    Squats 25 lbs, Press 15 lbs, Deadlift 40 lbs.

  6. #6
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    Default Day 3

    Day 3

    Weight: 80.5 kg.

    Warmup:
    5 mins skiing-machine device
    2x10 decline situps

    Squats:
    2x5xbar
    2x5x55
    1x3x65
    1x2x75
    3x5x85

    Easy enough. Imbalance was there abit on warmups but gone for worksets.

    Bench:
    2x5x45
    1x5x55
    1x2x65
    3x5x75

    Easy enough.

    Power Clean:
    2x3x45
    5x3x55
    Was quite good at getting under the bar today. If only my technique was always this good...

    Wife:

    Squats 30 lbs, Bench 22.5 lbs, 3x8 assisted chins, 5x10 hypers.

    She needs to watch her knees on squats, especially the left one. But she is progressing quite aggressively all things considered, and we're only starting out, so I'm not too worried.

  7. #7
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    Default Day 4

    Day 4

    Weight: 81 kg.

    Workout time: 50 minutes

    Warmup:
    5 mins skiing-machine device
    Forgot situps...

    Squats:
    2x5xbar
    2x5x65
    1x2x85
    3x5x95

    Still weird to lift this little and still be making an effort. Otherwise uneventful.

    Press:
    2x5x45
    1x3x55
    3x5x65

    10 lb increment and didnt feel too heavy.

    Deadlift:
    Some warmup stuff
    1x1x135
    1x5x150

    Felt quite heavy, and I could feel a tweak that I made in my back messing around in the Pacific for New Years.

    Wife:

    Squats 40 lbs, Press 20 lbs, Deadlift 50lbs.

    Squats and deads were heavy for her, but now she can use the barbell for squats next time. Might have her re-do 40 though - we'll see.

  8. #8
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    Default Day 5

    Day 5

    Weight: 81 kg.
    Workout time: 50 minutes or so.

    Warmup:
    5 mins skiing-machine device
    Forgot situps.

    Squats:
    2x5xbar
    1x3x65
    1x2x85
    3x5x105

    Starting to feel a tad "heavy". Good rebound on the second set, weird pain in the right knee though.

    Bench:
    2x5x45
    1x5x55
    1x3x65
    1x2x75
    3x5x85

    Easy enough.

    Power Clean:
    2x3x45
    1x1x55
    5x3x65

    Still going well. I get quite winded though.

    Wife:

    Squats 45 lbs, Bench 25 lbs, 3x7 assisted chins, 5x10 hypers.

    I need to watch her technique on squats and bench. I dunno whats going on with the bench, but her arm angles are asymmetrical, in spite of her holding the bar symmetrically. Squats its mostly the left leg, that she positions weird.

  9. #9
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    Dec 2007
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    Default Day 6

    Day 6

    Weight: 81 kg. <--- Will start GOMAD on Monday.

    Workout time: 35 minutes <-- In a hurry today. Pulse was racing like crazy, since the thin air up here will do that. So combined strength/cardio today!

    Warmup:
    5 mins skiing-machine device
    Decline situps: BWx15

    Squats:
    2x5xbar
    1x5x65
    1x3x85
    1x1x105
    3x5x115

    Quite explosive today and very short breaks, went fine.

    Press:
    2x5x45
    1x3x55
    1x1x65
    3x5x75

    Also very short breaks, so these are approaching the point of being challenging. I'll drop down to 5 lb increases from here on.

    Deadlift:
    Some warmup stuff
    1x5x135
    1x1x165
    1x5x165

    Felt good. Miscalculated the single (was supposed to be 150) but it was no biggie.

    Wife:

    She has a pinched tendon/nerve in her arm/shoulder, so didnt go today. I'm thinking that it is the weird bench that is doing this, will have to look out from here on.

  10. #10
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    Default Day 7

    starting strength nutrition camp
    Day 7

    Weight: 81.5 kg.
    Workout time: 1h

    Warmup:
    5 mins skiing-machine device
    Situps: BWx16

    Squats:
    2x5xbar
    1x5x65
    1x3x85
    1x2x105
    3x5x125

    Weird feeling in the left side of the pelvis/lower back as usual. Wondering if it is scar tissue as technique and balance looks ok.

    Bench:
    2x5x45
    1x5x55
    1x3x65
    1x2x85
    3x5x95

    Easy enough.

    Power Clean:
    2x3x45
    1x2x55
    1x1x65
    5x3x75

    I slept like crap last night, so I'll attribute my lack of speed under the bar/getting elbows up to that.

    Wife:

    Squats 45 lbs, Press 20 lbs, 3x9 assisted chins, 5x10 hypers.

    Her arms still look crazy weird on bench, so had her press. Cant find anything in SS that explains that type of imbalance, when the rest of the components (bar position, hand position etc.) are equal.

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