Viking Program W2D5
Your daily workout is as follows:
Warmup: 5-10 minutes on an eliptical or treadmill. Get your heart rate up some, break a light sweat.
A = Deadlift = 1×5 @ 55% Working Max, 1×5 @ 62.5%, 3×10 @ 67.5% No more no less. Hips down, drive through your heels!
B = Deficit Romanian Deadlifts = 3×8 - Use a double overhand grip (no mixed grip). Stack two 45 lb plates on top of each other and stand on it. This should create about a 3 inch platform and will give you a great stretch at the bottom. Try and use the same weight as last time.
C = Barbell Hip Thrust = 4×8 - Might want to get the pussypad (thing you see people put on squat bars because “their neck hurts without it” - side note get some muscle on your back and it won’t hurt) to put on the bar so as to protect your pelvis, especially if you’re bony. Focus on squeezing your butt cheeks together as hard as possible and getting your hips high. If you can’t get it to where your pelvis and stomach is parallel to the floor, you need to go down in weight.
D = Lat Pull Downs = 5×12 - Never behind your head - that’s a great way to give yourself some shoulder impingement. Focus on retracting your shoulder blades. Imagine someone has a string that is attached to your elbows and is pulling you backwards. You want to focus on pulling through your elbows instead of pulling with your forearms and biceps. This will help place emphasis where it should be - on your back.
E = Barbell Shrugs = 3×8 - okay you can finally use some straps, go heavy as you can on these. It really helps stability in your bench, as well as increases your ability to lock out your deadlift. Shoot for more weight this week.
F = One Armed Farmer Walk = 3 x 20 meters (3 for each arm) - focus on staying upright as much as possible and resisting the weight (KB or DB) pulling you down.
Cool-down = 15 minutes walking on an incline treadmill or take a walk outside. Focus on slowing your breathing and reducing your heart rate.
Note*: If you see me leave the reps/sets the same in a workout compared to last week, that means try to up the weight if possible. We’re always striving to lift more, either via reps, sets, or actual weight. Remember only do the prescribed reps/sets, no more, even if you may be capable of more. If you’re capable of A LOT more than up the weight.
Seek yourself, find it, improve it.
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