255 - 182.5 - 262.5 - Redemption

[Viking Power]

Nationals Classic 2012 - Build up has began

Well I am set for APA Champs 93kg class, openers are set, so stage two begins already myself and Dale have decided to enter the raw Nationals this year D- Man in the 105's and VP moving into 120's so this is all about raw power baby myself and Dale will do the odd work out together every fornight.

1 Rep max cal

weight x reps x 0.0333 + weight = EST 1 RM

Its a simple plan: Dave Tate and Jim Wendlers 5/3/1 periodization for assistance work starting very light for two reasons (1) comp in two and half weeks and (2) its all about the reps

Cycle 1 of 8

Military Press Actual Max 80 Training Max 70

Deadlift Actual Max 220 Training Max 200

Bench Press Actual Max 130 Training Max 115

Squat Actual Max 200 Training Max 180

Day 1 - Week 1

Military Press (5/3/1)

52.5 x 5 @ 75%

55 x 5 @ 80%

60 x 18 @ 85% - PR

D/Bell Shoulder Press

20 x 20, 22.5 x 18, 25 x 16, 27.5 x 14, 30 x 12

D/Bell Shrugs

42.5 x 20, 45 x 18, 47.5 x 16, 50 x 14, 52.5 x 12

Tricep Pressdowns - Rope

42 x 20, 48 x 18, 54 x 16, 60 x 14, 66 x 12

Note will be starting with PR's from day one and go from there for improvements.

Bodyweight 92.4kg - (just holding for two more weeks then its pies, donuts and beers...... Joking )

[red machine]

120s faaaark big T gunna be a big buheeeee 8)

[BarBrother]

Why the change in plan VP?

Also dont you have to qualify for the raw nationals?

[Viking Power]

120s faaaark big T gunna be a big buheeeee 8)

8) we'll do alright brother

Why the change in plan VP?

Also dont you have to qualify for the raw nationals?

Change of plans due to training alone and impossible brother to use tight gear while training alone let alone in loose gear.... plus I do like raw lifting it is excallty what it is, I've being told doing APA Champs would qualify me for raw nationals but if that is not the case there is a classic comp before nationals I could do and qualify there.

I am still keen as to train raw with ya after Rubgy big guy and good luck for today.

[tinytraps]

Good on Dale for commiting to something. Lets hope he doesnt get injured. Why the change in bw VP? looking good at 93

[Viking Power]

Good on Dale for commiting to something. Lets hope he doesnt get injured. Why the change in bw VP? looking good at 93

cheers brother he said are you in is that us yep brother thats us, D- man is training smarter he's fired up and I think he will shock a few people on the day.

Mate yeah I might look ok, but for me when i get heavier my raw strength does climb with bodyweight so I'm looking at going for bigger numbers than i could ever do while holding 93kg raw in a short period of time thats the main reason brother 8)

[Viking Power]

Cycle 1 of 8

Day 2 - Week 1

Deadlift (5/3/1)

150 x 5 @ 75%

160 x 5 @ 80%

170 x 18 @ 85% - PR

Leg Press

3P x 20, 4Px 18, 5P x 16, 6P x 14, 7P x 12

Leg Curls

36 x 20, 42 x 18, 48 x 16, 54 x 14, 60 x 10

Dumbbell Curls

17.5 x 20, 20 x 18, 22.5 x 16, 25 x 10

Bodyweight 92kg Flat - APA's Champs can't come soon enough I'm calling for Pizza.

[ohjoshua]

Hey VP,

Training looking solid. I thought your maxs would be higher then the ones you listed ??? (like much higher)

I didnt even know they had raw comps??? They sound pretty awesome.

[Viking Power]

Hey VP,

Training looking solid. I thought your maxs would be higher then the ones you listed ??? (like much higher)

I didnt even know they had raw comps??? They sound pretty awesome.

Hey OJ, how have you been? My bodyweight is down at present to 93kg so did loose alot of strength to begin with especially in the bench but its almost back up to where I was at 104kg so personally pound for pound I am stronger at present, yeah I did put max's in this program a little light due to having a comp in 1 week's time and want to train pretty much right up to the day and contiune the next day after the comp,so I have recorded every max effort lift from day 1 as a PR and will try and beat it each week by the 1 rep formlua cal set out in the 531 book which I have put the formula above in first clip 8)

Yeah the raw section has just started at the end of last year and really is just kicking off now have a go mate you will do fine just a belt and knee sleeves, i think its great you leave ya ego at the door and it is what it is so I think its a fair playing feild brute strength vs brute strength.

stay strong brother

[Viking Power]

Cycle 1 0f 8

Day 3 - Week 1

Bench Press (5/3/1)

85 x 5 @ 75%

90 x 5 @ 80%

95 x 19 @ 85% - PR

D/Bell Incline Press

22.5 x 20, 25x 18, 27.5 x 16, 30 x 14, 32.5 x 13

D/Bell Rows

40 x 20, 42.5 x 18, 45x 16, 47.5 x 14, 50 x 12

Tricep Pressdowns - Rope

42 x 20, 48 x 18, 54 x 16, 60 x 14, 66 x 12

Bodyweight still sitting on 92kg will up the eating next week and try and be a full 93 then bring on the raw lifting.

[red machine]

Strong repin!! But what is this brute strength u speak of? Jst get tighter gear :pfft:

[Viking Power]

Strong repin!! But what is this brute strength u speak of? Jst get tighter gear :pfft:

cheers brother you haven't seen nothing yet.... :wink: as for the strength part :pfft: :pfft: oh how you have changed

[Big john]

Strong repin!! But what is this brute strength u speak of? Jst get tighter gear :pfft:

cheers brother you haven't seen nothing yet.... :wink: as for the strength part :pfft: :pfft: oh how you have changed

nothing like the sweet embrace of super-nxg fabric :grin:

[red machine]

Strong repin!! But what is this brute strength u speak of? Jst get tighter gear :pfft:

cheers brother you haven't seen nothing yet.... :wink: as for the strength part :pfft: :pfft: oh how you have changed

haha come at me size 36 suits

[Viking Power]

Strong repin!! But what is this brute strength u speak of? Jst get tighter gear :pfft:

cheers brother you haven't seen nothing yet.... :wink: as for the strength part :pfft: :pfft: oh how you have changed

haha come at me size 36 suits

Yeah lads or should I say Team Madness you are a couple of gear whores :pfft: :pfft: see you both in a week RM shit is about to get real Pr's all round brother..... God Speed :pfft:

[Viking Power]

Cycle 1 of 8

Day 4 - Week 1

Squat (5/3/1)

135 x 5 @ 75%

145 x 5 @ 80%

155 x 16 @ 85% - PR

Hack Squat

1P x 20, 1P+5 x 18, 1P+10 x 16, 1P+15 x 14, 2P x 12

Leg Curls

36 x 20, 42 x 18, 48 x 16, 54 x 14, 60 x 10

Squats - walked out of the gym soak to the eye ball, shaking and sore, but I was dissapointed in myself with my last set of squats I add a couple more there I was out of breath and sore but I stopped short, fucking bullshit, need to harden up next week I will squat till I fall to make up for it, other wise I should n't waste my fuckin time doing this weak mind = weak lifts f*ck it I will improve.

[drizzt]

I know the feeling VP, smash it buddy!

[ohjoshua]

your insane VP... 19 reps of BP, 16 reps squats????

any who ... this raw fed... is it part of NZPF? when do they have comps?

[Viking Power]

I know the feeling VP, smash it buddy!

Yeah mate it pissed me off, but anyhow brother legs are still sore today just could of being better, I think cause you know you only have one bulls out set so man up that was the dissapointing part for me when I cut short.

Going to do openers with RM tomorrow and then one more workout on tuesday and rest until comp body is taking about three - four to fully recover from these workouts. thanks KP.

your insane VP... 19 reps of BP, 16 reps squats????

any who ... this raw fed... is it part of NZPF? when do they have comps?

Yeah mate yes its part of NZPF i have posted the link for you http://www.sportsground.co.nz/clubsite. ... getypeid=9

[red machine]

Good train little guy looking strong like ox

[Viking Power]

I trained with RM was good to train with me old mate again and his madness :pfft:

Opener Work

Squat

raw

bar x 5, 60 x 5, 100 x 3, 140 x 3, 160 x 3, 180 x 1

Add suit, belt and knee wraps size 42 cent - loose suit

Straps down

200 x 1

Straps up

215 x 1, 225 x 1 (opener)

Bench

raw

bar x 5, 60 x 5, 80 x 3, 100 x 3, 110 x 1 120 x 1

Add shirt size 46 F6 - loose shirt

150 x 1, 160 x 1, 160x 1 (opener 150)

Deadlifts

raw

60 x 3, 100 x 3, 140 x 3 180 x 3,

Add suit straps down

200 x1

Straps up size 42 cent - loose turn back to front

220 x 1 230 x 1 (opener 230)

so will start week 2 of cycle 1 of 8 this week train shoulders on tuesday bulls out effort then rest until comp is done and dusted on saturday and contuine on Sunday with week 2

[runveerun]

I would say good luck but you don't need it sir! You'll nail it on Saturday :clap: :nod: 8)

[ohjoshua]

results?

[Viking Power]

I would say good luck but you don't need it sir! You'll nail it on Saturday :clap: :nod: 8)

Thanks buddy, always need a bit of luck mate :wink: will give it a good nudge though..

results?

:pfft: :pfft: you are more excited than me OJ its not until staurday mate...

Last Training day until comp.

Cycle 1 of 8

Day 1 - Week 2

Military Press (5/3/10

55 x 5 @ 80%

60 x 5 @ 85%

65 x 15 @ 90% - PR

D/Bell Shoulder Press

22.5 x 20, 25 x 18, 27.5 x 13, 27.5 x 14, 30 x 11

D/Bell Shurgs

42.5 x 20, 45 x 18, 47.5 x 16, 50 x 14, 52.5 x 12

Tricep Pressdowns - Rope

42 x 20, 48 x 18, 54 x 16, 60 x 14, 66 x 12

[drizzt]

Good luck on Sat VP, I know you'll smash it bro, go hard!