VP vs Red the Midget @ K-OS

[Viking Power]

Well I have decided to get a full time coach, so our journey begins here.

Started on Sunday bodyweight 92.4kg will weigh once a week but am already am over 94kg today Fiday

Workout A Sets, Reps, Tempo, Rest

7, 5, 7, 5, 3011 180s

(A1) Deadlifts of 4inch blocks (Pronated Grip)

167.5, 160, 160, 160,

6, 6, 6, 3110 120s

(A2) Semi Stiff D/Bell Deadlifts of 2 inch blocks

45, 45, 45

3 6-8 3020 120s

(B1) Barbell Shrugs (Pronated Grip)

100, 100, 100 x 6

4 12 - 14 2020 90s

(B2) Single Leg lower leg raises

12, 12, 14

3 10 - 12 2010 90s

(B3) Standing Calf d/bells

45, 45, 45

2902 - 48min

2827 - 47.11 min

Notes; deadlifts bar must run up the legs does not come away from the legs though the whole movement. look up chest high and drive with force. shrugs weight not heavy just weak grip pronated so will aim to improve on reps this week, while mainting tight form and tempo, single leg raises well my hamstrings are tight so am going to start with an easy exercise until my lower abs become stronger and my flexablity improves, standing calfs raises all good will move away from D/bells and move on standing calf rasies machine next week.

Work out 1 done.

will write up the rest of the week over the weekend hungry now...

[teamfatboy]

Nice journal VP - will be watching with interest.

I can well imagine you'd be hungry...

Coupla questions -

a) deadlift tempo: is that three up, no pause, one down, one pause ?

b) the 2902 - 48m ?

[red machine]

Awesome to be able to fellow along on this venture..unlimited power now with some top notch guidance!! Can't wait to see the number u produce yeoooow

[Viking Power]

Nice journal VP - will be watching with interest.

I can well imagine you'd be hungry...

Coupla questions -

a) deadlift tempo: is that three up, no pause, one down, one pause ?

b) the 2902 - 48m ?

Thanks TFB its going to be awesome long term, and yes very hungry but more so that I can recover quicker so next workout and get blasted otherwise we'll have to look at dropping work load, and we can't have that mate,

First number is always the down number for us mate so 3,0,1,1 would be 3 down, no rest at bottom, 1 up, 1 rest at top in this case, but the most important thing besides the tempo is to keep everything tight at present as I have a few loose spots that I didn't even know about once this is tidied up we be looking at using extreme force and you see X's come into the tempo in time which means blast the shit out off it as hard and fast as you can.

I guess the thing to note would be when you see (A1) and (A2) for example or (B1),(B2) and (B3) these are done straight after each other to the correct timing so I would'nt complete all work in (A1) and then move onto (A2) so its all new to me so first couple of workouts will be choosing the right numbers to make each set count it will need to be that I make the set numbers but couldn't do one more rep with that weight or that is wasn't to heavy that I missed a rep so there is going to be a fine line down the track to pick the weight right all this training block will be 100% raw will add in changes when we start using gear etc.

2902 sec is max time for training with the movements for whole workout so I must keep to rest times and be ready to go again as soon as time is up between reps and sets.

2902 / 60 = 48 mins rounded down.

Awesome to be able to fellow along on this venture..unlimited power now with some top notch guidance!! Can't wait to see the number u produce yeoooow

Cheers brother this is what I have needed personally I'm so fired up its the best thing I have decided to do mate i get home have dinner go to bed and try and get max sleeping time but am still so fired up its taking 2 - 3hrs to get to sleep on training days, the numbers will come but its about the whole package and long term results its going to be epic :wink: see you later on today mate should be there around 10.30 or so

[Daniel]

MMMM Tempo? Is that like an ice cream like the Tip Top trumpet? :pfft:

[Optimass]

thanks for the support today bro - much appreciated. Your looking quite a bit more aesthetic bro - are you sure she's not try-n convert you to bodybuilding?

Cathy is an amazing athlete - powerlifting and bodybuilding - you will do extremely well working along side her.

[Viking Power]

MMMM Tempo? Is that like an ice cream like the Tip Top trumpet? :pfft:

:pfft: only for you big guy 8)

thanks for the support today bro - much appreciated. Your looking quite a bit more aesthetic bro - are you sure she's not try-n convert you to bodybuilding?

Cathy is an amazing athlete - powerlifting and bodybuilding - you will do extremely well working along side her.

Thanks mate, no issues brother its great being up there watching you man mountains go for it solid work I like your attitude and will power it rates high with me keep it up :clap: , at least I know if the bench shirt tears a little its fucked for any other lifts there on in thanks.... :pfft: :pfft:

Yeah I am very lucky but others can get in touch with her out of Les Mill Auckland city or on facebook she will be more than happy to talk 8)

We are planning long term goals so its going be epic ride

[Viking Power]

Workout B Sets, Reps, Tempo, Rest

8, 6, 8, 6, 3021 120s

(A1) Incline Dumbbell Bench

27.5, 30, 32.5, 35

9,7,9,7, 3111 120s

(A2) Bent over Dumbbell Rows (pronated grip)

45, 45, 45

7,5,5 3021 120s

(B1) 30 degree incline barbell

80, 100, 105 missed last one

8,6,6 4,2,1,0 120s

(B2) Hammer strength rows

25, 40, 50

3 6-8 3,2,2,0 120s

(B3) 45 degree seated dumbell hammer curls

20,22,25

3152 - 52min

Notes, Incline barbell abit light, bent over rows will keep same numbers work on form, hammer strength rows start at 40 hammer curls about right move last set up.

Workout C Sets, Reps, Tempo, Rest

8, 6, 8, 6,6 3111 120- 180s

(A1) Olympic Squats

140,140,137.5, 137.5, 135

8,8,8, 4020 120s

(A2) Lying leg curls toes in / out

130,130,140

7,6,6 3021 120s

(B1) Hip Squats smith machine

100,120,130

3 10-12 2020 90s

(B2) Seated calf raises

60,60,60

3 15-17 2010 90s

(B3) Oblique crunchs

15 we decided to do a more beginner sort of exercise until my lower abs strengthen up.

3180 - 53mins

Notes, We focused on knee travel, keeping body tight though out whole movement, holding the counts awesome workout.

Workout D Sets, Reps, Tempo, Rest

8, 6, 8, 6, 3011 120s

(A1) mid grip chins (Neutral grip)

BW, BW, BW, BW - will add weight next week

3 12- 15 2010 90 - 120s

(A2) Rotato cuff lying on side

6,6,6 - will go up next week

10,8,10,8 3210 120s

(B1) Narrow grip dips

BW, BW, BW, BW will add weight next week

3 10-12 2,1,1,1 90s

(B2) 1 1/4 dumbell pullovers - lying on bench

7,7,7

2035 - 33min

Notes nice easy finish to the week, will go up in weight next week no major issues.

[Viking Power]

Week 2 Body conditioning and core work

Workout A Sets, Reps, Tempo, Rest

7, 5, 7, 5, 3011 180s

(A1) Deadlifts of 4inch blocks (Pronated Grip)

160, 135, 130, 130 missed last ones on most sets I think

6, 6, 6, 3110 120s

(A2) Semi Stiff D/Bell Deadlifts of 2 inch blocks

45, 45, 45 aiming to really stretch the hamstrings got better towards the end

3 6-8 3020 120s

(B1) Barbell Shrugs (Pronated Grip)

80,80,80, x 8 no issues

4 12 - 14 2020 90s

(B2) lower abs concentration work holding for 5 sec

14,14,14 getting better

3 10 - 12 2010 90s

(B3) Standing Calf machine

100,100,100 no issues

2902 - 48min

2827 - 47.11 min

Notes;

Cathy was in tonight picking up techinque issues and reminders of what I should be doing it was awesome, Deadlifts even though weight is humbling I don't care to much as I know we are looking at long terms goals, still grip and tech issues that need sorting but I think we are making some progress some good reps tonight some shit ones but am concentrating on making them all good its just going to take some time.

I remember a comment made by the coach last week about the deadlift socks so I decided tonight not to wear any as I didn't want to be called a pussy, well the shower last night made me almost wish I had worn socks....

bar travel was getting better towards the end, and we concentrated on force though feet at the beginning of the lift and hip drive, was a good session techinque wise as things are improving but I need to amp up more inside so grip doesnt become an issue though out the working sets and my shorts didn't help as each time I made it to lockout my shorts caught my fingers making them come of the bar weaken my grip so I will wear soft suit next week to prevent this from happening, this isn't my comp grip we are just trying to strengthen this grip up so when we return to comp grip its stronger than before.

[Viking Power]

Workout B Sets, Reps, Tempo, Rest

8, 6, 8, 6, 3021 120s

(A1) Incline Dumbbell Bench

30, 32.5, 35, 37.5 still pretty easy will go up again next week

9,7,9,7, 3111 120s

(A2) Bent over Dumbbell Rows (pronated grip)

27 x 9, 27xx 7, 27 x 9, 27 x 7 pretty hard

7,5,5 3021 120s

(B1) 30 degree incline barbell

100 x 6 - 7 lost count, 100 x 5 , 90 x 5 good effort

8,6,6 4,2,1,0 120s

(B2) Hammer strength rows

40 x 8, 45 x 6, 50 x 6 will go up next week again

3 6-8 3,2,2,0 120s

(B3) 45 degree seated dumbell hammer curls

20 x 8,22 x 8,25 x 7 stronger than last week will aim to complete last set numbers next week.

3152 - 52min

Notes, better form on bent over dumbell rows than last week didn't go up in weight and just focused on the movement and tempo, incline stronger in force than last week over all will go up a tade next week, hammer strength soild but room to add a kg or two, hammer curls will aim to complete 3 sets of 8.

[red machine]

interesting stuff, good to see the beef piling on unit -

:shock:

[Viking Power]

interesting stuff, good to see the beef piling on unit -

:shock:

Thank you brother, you ain't seen nothing yet we'll just getting started....

[Viking Power]

Workout C Sets, Reps, Tempo, Rest

8, 6, 8, 6,6 3111 120- 180s

(A1) Olympic Squats

140,150,145, 145,

8,8,8, 4020 120s

(A2) Lying leg curls toes in / out

120,140,150

7,6,6 3021 120s

(B1) Hip Squats smith machine

100,120,115

3 10-12 2020 90s

(B2) Seated calf raises

60,60,60

3 15-17 2010 90s

(B3) Oblique crunchs

10,10,10

3180 - 53mins

Notes; The Boss was in last night, we are concentrating still on knee travel, hip drive and tightness and the tempo which i got a reminder about so fixed that pretty quick.... last nights training was an improvement on last weeks efforts we are slowly on the up & up...... one more week of body conditioning and core work before we move into stage 2 of our build up, bodyweight 96.3kg tonight so almost another 2kg gain in weight on last week there has been pently of eating.

Caught up with the mighty Android he is big, nice chatting mate until next time keep an eye on those plates mate :wink:

[ohjoshua]

Hey VP thanks for posting for the rest of us to learn from

good on you for seeking guidance from the best

[Viking Power]

Hey VP thanks for posting for the rest of us to learn from

good on you for seeking guidance from the best

Hey Ohjoshua cheers mate, once Cathy has got her page up and running I'll sent ya the link well worth checking out and posting on mate it sounds like its going to be awesome.

keep training hard mate I have being poping in and out of your training log good stuff.

Workout D Sets, Reps, Tempo, Rest

8, 6, 8, 6, 3011 120s

(A1) mid grip chins (Neutral grip)

BW, BW, BW, BW

3 12- 15 2010 90 - 120s

(A2) Rotato cuff lying on side

6,6,6 - will go up next week

10,8,10,8 3210 120s

(B1) Narrow grip dips

BW, BW, BW, BW I didn't add any weight this week due to triceps being sore for 4 days last week

3 10-12 2,1,1,1 90s

(B2) 1 1/4 dumbell pullovers - lying on bench

7,7,7

2035 - 33min

nice finish to the week again.

[Viking Power]

Workout A Sets, Reps, Tempo, Rest

6, 4, 6, 4, 3011 180s

(A1) Deadlifts of 4inch blocks (Pronated Grip)

140, 150, 150, 160,

5, 5, 5, 3110 120s

(A2) Semi Stiff D/Bell Deadlifts of 2 inch blocks

45, 45, 45

3 6-8 3020 120s

(B1) Barbell Shrugs (Pronated Grip)

100, 100, 100 x 8

3 10 2020 90s

(B2) lower ab contractions with 4- 5 sec pause

10, 10, 10

3 10 - 12 2010 90s

(B3) Standing Calf raises

100 x 11, 100 x 10 100 x 10

2902 - 48min

2827 - 47.11 min

Notes; no grip issues today has improve a ton compared to last couple of weeks where it was letting me down, went up in weight on deads and shrugs could of done more weight on shrugs but just held back and worked on tempo and times / rest breaks 100% percent better and made light work of todays training stronger and more explosive. we have cut back volume by 1 rep on all sets this week, as I'm looking forward to starting phase two next week.

[Viking Power]

Workout B Sets, Reps, Tempo, Rest

7, 5, 7, 5, 3021 120s

(A1) Incline Dumbbell Bench

32.5, 35, 37.5, 40

8,6,8,6, 3111 120s

(A2) Bent over Dumbbell Rows (pronated grip)

27,27,27,27

6,4,4 3021 120s

(B1) 30 degree incline barbell

90 x 6, 100 x 4, 110 x 3 missed last rep

7,5,5 4,2,1,0 120s

(B2) Hammer strength rows

40 x 7, 50 x 5, 50 x 5

3 6-8 3,2,2,0 120s

(B3) 45 degree seated dumbell hammer curls

20 x 8,22 x 8,22 x 8

Notes; Dumbell incline just get better each week still room to move, just kept form on Dumbell bent over rows and tempo easier than last week,Barbell inclines was feeling good but missed last rep on last set an a improvement in weight on last week, hammer rows well i find these pretty easy so concentrated on explosive speed and maxium tension time maybe 4.5 to 5 down still adjusting to tempo timing its harder to down pack when numbers are high to be bang on but getting there, hammer curls soild over all another good one banked.

[Viking Power]

Workout C Sets, Reps, Tempo, Rest

7, 5, 7, 5,5 3111 120- 180s

(A1) Olympic Squats

140,145,150,155,160

7,7,7, 4020 120s

(A2) Lying leg curls toes in / out

140,140,140

7,6,6 3021 120s

(B1) Hip Squats smith machine

100,120,120

3 10-12 2020 90s

(B2) Seated calf raises

60,60,60

3 15-17 2010 90s

(B3) Oblique crunchs

12,12,12

3180 - 53mins

Notes; Bodyweight sitting just over 98kg so pretty happy with that 6kg gain in three weeks so recovery has being good, concentrated on knee travel pause and pure force with hip drive good work today, leg curls ok, hip squats good really push back trying to forcus on knee line and travel and drive with the hips, rest of work out nice and clean, another good one.

[bar-belle]

Notes; Bodyweight sitting just over 98kg so pretty happy with that 6kg gain in three weeks

Wow VP :shock: that's a massive gain. Jeez your gear will be tight as when you get into it again!!

[Viking Power]

Notes; Bodyweight sitting just over 98kg so pretty happy with that 6kg gain in three weeks

Wow VP :shock: that's a massive gain. Jeez your gear will be tight as when you get into it again!!

Thanks Rach the gear will be tight this round champ thinking about borrowing Reds bench shirt after he has done norths just to let him know what can be done in it :pfft: joking red (sort off),yeah there has being some big eats going down should get to 103 -105 pretty quick as body has being there before, Cathy was saying its really good weight gain just imagine whats going to happen when you start training heavy.

Workout D Sets, Reps, Tempo, Rest

7, 5, 7, 7, 3011 120s

(A1) mid grip chins (Neutral grip)

BW, BW, BW, BW

3 12- 15 2010 90 - 120s

(A2) Rotato cuff lying on side

7,7,7

9,7,9,7 3210 120s

(B1) Narrow grip dips

BW+ 10, BW + 10, BW + 10, BW + 10

3 10-12 2,1,1,1 90s

(B2) 1 1/4 dumbell pullovers - lying on bench

7,7,7

Notes; pretty nice finished to the week, body was abit sore towards end off the week, but thats cool, really looking forward to next week as the new phase starts monday I'm aloud to wear a loose belt in this phase :pfft: :pfft:

[Panzer]

Mean workouts bro!

Speaking of gear, what do you use?

[Viking Power]

Mean workouts bro!

Speaking of gear, what do you use?

Cheers mate, well comp gear will be F6 size 46 or maybe Reds Fury 44 bench shirt, squat suit either 44, 42, 40 cent and back to front this round for deads...

It will depend on which gear we can master the best 8)

[Viking Power]

Next phase starts tonight with 3 training days per week with more time in the gym on each session than last phase the belt has being put on hold I am still going 100 % raw oh well the facts are.... core is weak and needs work still and flexibility sux dog balls so am going to work seven days a week on stretching and core work will be every training day and any off day if I'm not sore.

We are still 12 weeks out from comp, I think we are going to start gear work about 6 weeks out 2 weeks knee wraps two weeks loose suit and 2 weeks tighter suit.

Training days tues, weds, and sat

Workout A

(A1) Thin Tummy warm ups 10

working sets Tempo rest

2 x 10 - 20 5 sec 30 - 60s

(A2) Russian Twists warm ups 10

working sets Tempo rest

2 x 10 - 20 (3,1,3,0) 30 - 60s

(B1) Semi Stiff Barbell warm ups 8,6,4

Deadlifts of 2 inch Block

working sets Tempo rest

6,4,6,4 (3,0,2,0) 180s

(B2) D/ bell Pullovers warm ups 8,6

working sets Tempo rest

10,8,8 (3,2,1,0) 120s

(C1) Single Leg Back Extentsions on Hyper extension machine warm ups 8

working sets Tempo rest

3 x 8 - 10 (2,1,2,0) 120s

(C2) Straight Bar W/Grip Pulldowns

working sets Tempo rest

12,10,10 1 1/2 (3,1,1,0) 120s

Workout B

(A1) Slow Crunches warm ups 10

working sets Tempo rest

2 x 10 (5,1,5) 120s

(A2) lower leg Raises warm ups 10

working sets Tempo rest

2 x 15-20 (3,1,3) 120s

(B1) Bentover Barbell rows supine grip warm ups 8,6,4

working sets Tempo rest

7,5,7,5 (3,1,1,0) 180s

(B2) Wide Grip Bench to upper chest Flat back warm ups 8,6,4

working sets Tempo rest

6,4,6,4 (3,2,1,0) 180s

(C1) Seated Cable Rows to neck using a rope warm ups 10

working sets Tempo rest

3 x 8 - 10 (2,1,2,0) 120s

(C2) Narrow Grip Bench flat back warm ups 8

working sets Tempo rest

3 x 6 - 8 (3,2,X,0) 180s

Workout C

(A1) Thin Tummys warm ups 10

working sets Tempo rest

2 x 10 - 20 5sec 60s

(A2) Reverse Curl ups warm ups 5

working sets Tempo rest

5 - 10 60s

(B1) Box Squats warm ups 8, 6, 4

working sets Tempo rest

7,5,7,5 (3,0,2,0) 180s

(B2) Reverse EZ Bar curls warm ups 10,8

working sets Tempo rest

8,6,8 (4,1,1,0) 180s

(C1) Single Leg Partial Squats hold for 10 sec on each 10th rep

working sets Tempo rest

3 x 20 180s

(C2) Standing Calf Rasies warm ups 12

working sets Tempo rest

3 x 12 - 15 (2,0,2,0) 90s

That's it so bring on tonight.

[Viking Power]

Phase Two (Hypertrophy , core and flexability)

Workout A

(A1) Thin Tummy warm ups 10

working sets Tempo rest

2 x 10 - 20 5 sec 30 - 60s

BW x 10 BW x 20

(A2) Russian Twists warm ups 10

working sets Tempo rest

2 x 10 - 20 (3,1,3,0) 30 - 60s

BW x 18 BW x 18

(B1) Semi Stiff Barbell

Deadlifts of 2 inch Block warm ups 8,6,4

working sets Tempo rest

6,4,6,4 (3,0,2,0) 180s

140 x 6, 160 x 4, 155 x 6, 170 x 4

(B2) D/ bell Pullovers warm ups 8,6

working sets Tempo rest

10,8,8 (3,2,1,0) 120s

25 x 10, 40 x 8, 40 x 8

(C1) Single Leg Back Extentsions on Hyper extension machine warm ups 8

working sets Tempo rest

3 x 8 - 10 (2,1,2,0) 120s

BW x 10, BW x 10, BW x 10 each leg

(C2) Straight Bar W/Grip Pulldowns

working sets Tempo rest

12,10,10 1 1/2 (3,1,1,0) 120s

90 x 12, 90 x 10. 90 x 10

Notes: Started with abs working on felxibilty and core not enjoyable but needs to be done I can already start to see the benifits from the little bit we did on the last cycle, Hook grip tonight with stiff legs thumbs sore but good working sets and weight starting to move up to Cathy was pleased with the effort and the bar is running up and down the legs better, D/bell pullovers started a bit light but found a weight in the end to start with next week.

Hypers well I knew this was going to hurt me and it did even at BW I found out tonight its all due to my flexiblity weakness in lower back, hamstrings and weak core so in over drive to fix this. pull downs fairly straight forward.

Finished with a ton of stretching around lower back and hamstrings which did bring internal tears just quietly but back is good today.

Bodyweight last night just sitting over 100kg but i have being told we are not to go over 105kg just yet Cathy said I don't want you to be fat as fat doesn't lift weights, fair enough.

[Viking Power]

Workout B

(A1) Slow Crunches warm ups 10

working sets Tempo rest

2 x 10 (5,1,5) 120s'

BW x 10 BW x 10

(A2) lower leg Raises warm ups 10

working sets Tempo rest

2 x 15-20 (3,1,3) 120s'

BW x 15 BW x 20

(B1) Bentover Barbell rows supine grip warm ups 8,6,4

working sets Tempo rest

7,5,7,5 (3,1,1,0) 180s

80 x 7, 90 x 5, 80 x 7, 90 x 5

(B2) Wide Grip Bench to upper chest / throat Flat back warm ups 8,6,4

working sets Tempo rest

6,4,6,4 (3,2,1,0) 180s

90 x 6, 100 x 4, 110 x 5, 120 x 4

(C1) Seated Cable Rows to neck using a rope warm ups 10

working sets Tempo rest

3 x 8 - 10 (2,1,2,0) 120s

60 x 10, 75 x 8, 90 x 6

(C2) Narrow Grip Bench flat back warm ups 8

working sets Tempo rest

3 x 6 - 8 (3,2,X,0) 180s

100 x 8, 110 x 6, 110 x 5

Notes; ab work good feeling tight though out movements and concentration on core was good, bent over rows will keep the same weight as my 1 second pauses at the top could of being better weight feels light but contraction time at top needs addressing, wide grip bench to upper chest flat back was good no dramas push harder next week, cable rows using rope was good didn't feel much on the day but today oh boy rear delts are sore, narrow grip bench flat back good and triceps were so pumped I couldn't get last rep they were screaming. Done a few more stretches.

today Hammies, muscles around the knees, rear delts, triceps, chest, back / lats are tight/ sore which is ok next training day this week is sunday so plenty of time to recover so will be doing stretches all week with extra core work thrown in at random, it reminds me of week 1 on the frist phase everything sore week 1 and hoping recovery time deceases as we move though the weeks like last phase.