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VikingMan's Darkside
This will be a bit of a continuance of my old journal. I’ve wanted to switch journals for a while now, my last one being called VikingMan’s 5X5. I got some very good gains on 5X5. I will forever be grateful to Madcow for the lifting education I got from running the programs he’s got on his site.
[b]Lifting History[/b]
Did loads of pushups and pull-ups as a teenager. I was always bigger than the rest of the kids on school. In the decade since I’ve been an adult (wow, has it been that long?), I’ve lifted on and off, but I’d always quit after several months due to joint pains of various kinds. I was told when I was a teenager that I had torn a rotator cuff. The doctor prescribed ibuprofen at the time, and it seemed to do the trick, though it continued to hurt on and off over the years. That was in my right shoulder. That one hasn’t bothered me for quit some time.
I’ve lifted continuously for a year and a half now, with some joint pain. But I’ve decided this is a way of life for me, and so I find ways to work around it.
For the first year of my recent lifting experience, I did mostly upper body. I started just wanting to be healthier, so I would do some cardio, then some DB benching and rowing, some half assed machine stuff, things like that. Then I actually started going to a real gym, with real equipment. There, I was able to use more weight, but my program was still very fly by the seat of my pants, body part split type stuff. I experienced mediocre gains. Then I started Bill Star’s Single Factor 5X5. At this point, my lifts were as follows.
[b]5RMes prior to 5X5[/b]
Dead – 325
Squat – 285
Bench – 275
Pendlay Rows – 195
Standing Military – @ 150
I learned a lot during 5X5. A lot about myself, and about lifting in general. It was a great experience. I spent 5 months on the SF 5X5, resetting once.
[b]5RMes post 5X5[/b]
Dead – 405
Squat – 350
Bench – 300
Pendlay Rows – 250
Standing Military – 195
I gained a total of 270 on the core lifts during those 5 months.
I then became just a little impatient with 5X5, and began to feel a need for some more variety. So I recently started doing a Westside influenced upper lower split, where I’ve gained yet a little more strength in the last month or two. My best lifts so far are…
Conventional Deadlift 435 X 3
ATG Squat 375 X 2
Decline Bench 320 X 2
My training, for the foreseeable future will be a Westside based program.
[b]Me at Present[/b]
Height: 6FT
Weight: 260 @ 20%
Ancestry: Half Norwegian (hence the references to axes and animals and things…)
[b]Big Goals[/b]
[b]End of Year:[/b]
Deadlift: 475 X 3
ATG Squat: 405 X 3
Flat Bench: 325 X 3
Weight: 245 @15%
[b]Ultimate:[/b]
Deadlift: 600+
Squat: 500+
Bench: 400+
Weight: 245 @ 8%
I'd also eventually like to compete in some smaller regional natural powerlifting comps. That would be fun.
Regarding steroids and PH… I don’t use. Period. I don’t want to risk the health consequences, and my wife would kill me if I did. :D
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My program looks like this…
[b]VikingMan’s Westside Influenced Darkside[/b]
[b]ME Upper[/b]
ME Press Variant------------1 X 3 100%, 2 X 3 > 90%
Weighted Vertical Pull-------4 X 3-6
RE Press Variant------------3 X 5
Row Variant----------------4 X 5
Biceps----------------------2 X 20
Triceps---------------------2 X 20
[b]ME/RE Deads[/b]
ME Deadlift Variant ---------1 X 3 100%, 2 X 3 > 90%
[i]--- Alternate weekly with ---[/i]
RE Deadlift Variant----------4 X 5
RE Squat Variant------------4 X 5
Weighted Hypers------------3 X 8-12
GHRs-----------------------3 X 8-12
[b]GPP[/b]
Sled Dragging @ 20 minutes
[b]RE Upper[/b]
RE Press Variant------------3 X 8
Weighted Vertical Pull-------4 X 3-6
RE Press Variant------------3 X 8
Row Variant----------------4 X 8-12
Biceps----------------------2 X 20
Triceps---------------------2 X 20
[b]ME/RE Squats[/b]
ME Squat Variant------------1 X 3 100%, 2 X 3 > 90%
[i]--- Alternate weekly with ---[/i]
RE Squat Variant------------4 X 5
RE GM/Pull------------------4 X 10
Pull Throughs---------------3 X 8-12
GHRs-----------------------3 X 8-12
[b]GPP[/b]
Sled Dragging @ 20 minutes
[b]ME Press Variants:[/b] Flat, Incline, Decline
[b]RE Press Variants:[/b] DB Presses (any angle), Weighted Dips, any Military variant, any ME Press Variant
[b]Vertical Pull Variants:[/b] Chin-ups, Pull-ups, Hammer Grip Chin-ups
[b]Row Variant:[/b] Pendlay, Yates, T-Bar
[b]Deadlift Variants:[/b] Conventional Deadlift, Sumo Deadlift, Rack
[b]Squat Variants:[/b] ATG, Wide Stance, Box
[b]RE GM/Pull:[/b] Good Morning, SLDL, Sumo SLDL
[b]Notes:[/b]
The above rotation will get executed roughly once every 8-9 days.
Sets and reps are NOT set in stone. I’ll be playing with volume till I find a groove I can hang with.
Deloading will be done by lowering workload while keeping intensity high.
Abs will be done on GPP days.
PRs are the priority, for all movements. Obviously I won’t be setting PRs on everything, every workout, but as often as possible.
On some movements, I may from time to time work up to a 1RM, like deads and bench. At other times, I may not always strictly do a 3RM, but work up to a 4-7 RM, not true ME work, but a CNS break, and it’s still good to change up the rep ranges from time to time.
Being a Westside program, this will get tinkered with on a regular basis, as I fine tune it, discovering and addressing my weaknesses.
I’m not going to start rotating conventional Deadlifts till the PRs start getting harder.
Biggest influence on my program…
[url= http://forum.bodybuilding.com/showthread.php?t=789404]Kethnaab’s Westside for Bodybuilders[/url]
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My philosophy on weightlifting and getting bigger is Westside + hardwork = strength, and strength + food = size. :D
I’ve obviously overdone the food part (or rather mis-applied). This has been mostly due to some ignorance of how to structure things. So, when I get the balls up, I’m going to start Iron Addicts carb timing diet. Found here….
[url=http://www.ironaddicts.com/timed%20carb.html?t=1761] Timed carb Dieting[/url]
I’m going to be using @ 3000 calories, as I think I have a fairly slow metabolism. If I can’t keep hitting PRs in the gym, I’ll up it a little. It works out to like 400G of protein, and 150G of fat, on the carb-less days, with added carbs on the carb-up and workout days.
I’ll be taking vids, for form critiquing purposes, and just because it’s cool to read a journal and have actual video of the lifts the guy claims. And as soon as I drop a little more body fat, we’ll get some decent body shots in here too.
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5 Attachment(s)
I do have one video so far... I'll be adding to this on a regular basis.
[url=http://www.youtube.com/watch?v=YXiZ9qhRDog]Flat DB Bench 110's X 8[/url]
Also, some pics of me. These are about a month or two old. Body fat levels haven't changed much(fat bastard warning), need to get started on IA's diet.
Also, for reference sake, here's my old journal.
[url=http://forum.bodybuilding.com/showthread.php?t=671626]VikingMan's 5X5[/url]
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*subscribed* -- although, I'm going to miss sifting back and forth through the pages of that massive journal of yours trying to figure out what the hell was going on every day. :D
You know, for some reason I was a little surprised to learn you haven't been lifting all that long. I had always pictured you starting off as a little baby Vike with dumbells in his crib. The fact that the beginning of your story is not dissimilar to mine is very encouraging to me.
I look forward to following your continued success!
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[QUOTE=mjw8204]*subscribed* -- although, I'm going to miss sifting back and forth through the pages of that massive journal of yours trying to figure out what the hell was going on every day. :D[/QUOTE]
LOL. Totally. It was getting pretty long.
Plus, I just wanted to have a nice clean start since I'm on Westside now.
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coolness. I really, REALLY like the way you have your WSB program laid out.
Very intelligently designed. ;)
*subscribed*
hey, don't respond in your other journal no' mo'. I dumped my subscription to that one.
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Very nice. I will be following, reading, and learning. I am new to all this Westside stuff, so stop by my journal and help me out! lol....... good stuff though.......
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Alrighty then. Now start hitting PR's so this one has more life!
*subscribed*
PS: When I start on a different program I'm probably just going to follow most of the things you've been doing thus far on this program. It seems like it'd fit me well.
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Oh snap... #10 on the new journal. You ever try your 1RMs on the big three VM?
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[QUOTE=sgtrobo]coolness. I really, REALLY like the way you have your WSB program laid out.[/QUOTE]
Thanks, I put a lot of time into learning about Westside, reading various articles... various authors... things like that. :D
[QUOTE=hotasice2003]I will be following, reading, and learning.[/QUOTE]
Join the club man, I've been running Westside for all of a month and a half here. Been learning about it for about 3.
[QUOTE=Chitown hitter]Now start hitting PR's so this one has more life! [/QUOTE]
Alright, hold yer damn horses... there'll be plenty of PR action before long. ;)
[QUOTE=Liquidtensi0n]You ever try your 1RMs on the big three VM? [/QUOTE]
Nope. No 1RMes yet. I'm going to stick to the 3RMes for now. There's sufficient strain for substantial strength increases with a 3RM. Though I will probably work in some 1RM stuff eventually.
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Amazing progress on 5x5, Viking! This split looks great and I wish you the best of luck on your new PR goals.
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Viking, your getting stronger and stronger. I am looking forward to seeing your progress.
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so you finally decided to fling the axe into a new thread? chop it up baby, get those lifts jumpin...
*subscrizibed*
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if you don't plan on hitting a PL contest, I wouldn't worry too much about 1RM, to be honest.
Maybe on the deadlift, but not all that necessary elsewhere, especially considering your shoulder/elbow issues
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I'll be following this one. Good luck Viking.
Westside is one I haven't tried. It seems like I've done everything else over the years, lol... Volume, DC, 5x5 and now Brawn.
Once I get a full cycle of this Brawn training behind me, I'm going to consider looking into westside. This journal will help educate me some.
peace
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Good grief guys, haven't even lifted anything in my new journal and I've got 15 replies. :D
[QUOTE=Khryz]Amazing progress on 5x5, Viking![/QUOTE]
Thanks man. 5X5 was good to me.
[QUOTE=benchintraining]I am looking forward to seeing your progress.[/QUOTE]
Me too. :cool:
[quote=sgtrobo]if you don't plan on hitting a PL contest, I wouldn't worry too much about 1RM, to be honest.
Maybe on the deadlift, but not all that necessary elsewhere, especially considering your shoulder/elbow issues[/quote]
Well, I do think I would like to do some powerlifting comps eventually. I just think it would be fun. I'd most likely show up wanting to do well in deads and squats, and just get whatever for the bench. Though, it has little short term impact on my training, as I've got to get much stronger if I ever really want to do something like that. And no matter what, I'll stay away from regular 1RMes on bench, like you said, because of my shoulders and elbows.
[QUOTE=Black_Spit]This journal will help educate me some.[/QUOTE]
Glad I could be of assistance. :D
On a completely different topic, I got a 95% in my history class!! At least it's over... Grrr. I hate history.
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I didn't realize you were that big. Everyone seems to be getting big except me :p You don't look 6ft, but it could just be the angles :p
Subscribed to your new journal, hope to see great progress! :)
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Viking -- dude, you're like a fixture on the boards; of course everyone will leap onto a new journal of yours! You reply very intelligently with solid advice in just about every worthwhile thread on the boards, bro. A valuable contributor for sure.
So, I'm subscribing and locking in for the long haul. I think your westside variant has some ****in awesome potential -- lets put it to good use, man! As in.... post up a workout already!
LOL :D
-- KhorneDeth
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You look like a big norwegion Viking! Good luck on the new program. If you get a chance take a look at my journal "It has begun". We have somewhat the same body type and I would like to get your input.
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definitely subscribing. Keep at Viking. :)
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[size=3][b]RE Upper 7-18-2006[/b][/size]
[b]RE Decline Bench[/b]
[u]Warmups[/u]
10 X Bar
8 X 135
3 X 185
[u]Work Sets[/u]
8 X 225
8 X 225
[color=blue]10 X 235[/color]
[b]Pullups[/b]
[u]Work Sets[/u]
5 X BW(260)
4 X BW
4 X BW
3 X BW
[b]Pulldowns[/b]
[u]Burn Sets for pullups[/u]
7 X 210
7 X 180
[b]Low Incline DB Bench[/b]
[u]Warmups[/u]
8 X 70's
[u]Work Sets[/u]
[color=blue]7 X 100's[/color]
[color=blue]7 X 100's[/color]
[color=blue]7 X 100's[/color]
[b]TBar Rows[/b]
[u]Warmups[/u]
5 X 100
5 X 145
[u]Work Sets[/u]
[color=blue]5 X 200[/color]
[color=blue]5 X 200[/color]
[u]Burn Set[/u]
12 X 145
[b]Flat DB Bench[/b]
[u]Burn Set for shoulder[/u]
20 X 55's
[b]Comments[/b]
Good session today. On the warmups for decline bench, I noticed some shoulder pain in my left shoulder if I was using a wider grip. So I narrowed the grip for the work sets, and had no pain. I think I've got the form down for Decline bench now. So, next rotation of Declines for ME work should get some good PRs.
The warmup set on Incline DB Bench had some pain in the shoulder too. I turn the DBs so they were kindof at a 45 degree angle, and the pain went away, so I proceeded with the work sets and got some good PRs.
All in all, a good session. I've been hungry as hell lately. And the only thing that seems to satisfy it is meat. Everytime I eat carbs while I'm feeling this hungry, I want to barf. I think my body is telling me I need more protein. I need to start IA's diet, I think my body even knows it.
VM
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[QUOTE=KhorneDeth] lets put it to good use, man! As in.... post up a workout already! [/QUOTE]
Done. :D
[quote=EoR]hope to see great progress[/quote]
As long as I can stay healthy, we will.
[quote=King Ogre]You look like a big norwegion Viking![/quote]
Lol, I dig your name... Ogre. Big, ugly, harry, smelly... thing.
[quote=north19701]definitely subscribing. Keep at Viking. [/quote]
Thanks. :D
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Lots of blue so far. Go eat a lamb and keep it up.
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Man, I haven't done decline bench in years -- in your opinion, how does it compare to doing leaning-forward dips? Good, bad, indifferent?
Good workout!
-- KhorneDeth
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Good amount of PRS, decent t-rows.
I like your new presentation aswell! Neat and eye-pleasing :p
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[QUOTE=KhorneDeth]Man, I haven't done decline bench in years -- in your opinion, how does it compare to doing leaning-forward dips? Good, bad, indifferent?
Good workout!
-- KhorneDeth[/QUOTE]
Ooooh thats a good idea! I'm just healing up from tearing up my chest and delt and dips are exceptionally painful. Decline may be just the trick.
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[QUOTE=-calvus-]Go eat a lamb.[/QUOTE]
Or two... Man, I don't know what's happening... I think I'm getting more muscular, and my hunger for protein has gone way up. I suppose that's normal, it's just I never felt this way on 5X5. Hmmm.
[quote=KhorneDeth]Man, I haven't done decline bench in years -- in your opinion, how does it compare to doing leaning-forward dips? Good, bad, indifferent?[/quote]
I like declines much better than dips. Dips always seem to make my shoulders and elbows hurt. And the grip you can use on a dip is generally not something you can tweak, and tweaking my grip seems to be one of the best ways to alleviate the joint pain....
So I like declines better. :)
[quote=EoR]I like your new presentation aswell![/quote]
Like it? I ripped it straight out of Hola Bola's journal. Hope he doesn't mind... :o
[quote=benchintraining]Decline may be just the trick.[/quote]
Yeah, like I said, I really like them. I'd definitely give them a shot.
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Good luck with your new routine, I'll be subscribing to see how you do as I'm doing something similar (also inspired by Kethnaab).
I also finished the 5x5 recently with very good results. Lets hope we can keep the momentum, huh?
Take care
MGM
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My friend when i saw your photos, i was instantely reminded of those cartoons i saw as a kid, the ones with the big viking guys that were beastly with an ax. Lmao you should star in movies!
Anywayz ill be subscribing to see how westside works!!!
Also sorry if this is a bit irrelevant but can someone pm me about how to underline words in posts, the reason is i started my own journal and i wnana make ikt neat, thanks!