VP vs Red the Midget @ K-OS

[steak]

good intensity by the smell of things...feel the burn :twisted:

[Daniel]

good training bro. few to many tempo numbers and , . () for my illerate arse to read though :pfft:

[Viking Power]

good intensity by the smell of things...feel the burn :twisted:

Cheers Damo, It's a new appoach for me as you know mate and I believe long term it will paid off well, as i feel and look better this round at 100kg than i did last time, The think I like about it is the load under pressure with no leverage advanges it will really strengthen up the muscles over time and when it comes back to setting up comp style and one rep no tempo timing good things will happen yeah buddy. 8)

good training bro. few to many tempo numbers and , . () for my illerate arse to read though :pfft:

Cheers Big Dan :pfft: :pfft: its not that bad mate once ya get into it, but you do have to take a fair bit off weight off to do it right and I guess that part hasn't bothered me as much as it would others if they were going to do it and do it right. keep smashing it looking good buddy 8)

[steak]

you dont have to train heavy to be strong

[Viking Power]

you dont have to train heavy to be strong

sort of bro...what is heavy for me is light for others, and what is light for me is heavy for others but its controlled power and load under pressure using explosive power which is the key to this sort of training there is no body momentum....everyone knows you can lift more with momentum.... its just an ego thing to be able to leave it at the door! and try something new for me anyway which I have done was my point regarding training using heavier weights I guess, I am trying hard to push heavier weight each session but its tight and controlled with out using leverages so I think long term I'll be better than I would ever be if I stuck to training using body momentum as it doesn't addresses your weaknesses catch up soon bro.

[Viking Power]

Workout C

(A1) Thin Tummys warm ups 10

working sets Tempo rest

2 x 10 - 20 5sec 60s

BW x 10 BW x 15

(A2) Reverse Curl ups warm ups 5

working sets Tempo rest

5 - 10 60s

BW x 8 BW x 9

(B1) Box Squats set below parallel warm ups 8, 6, 4

working sets Tempo rest

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

140 x 7 150 x 5 145 x 7 152.5 x 5

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

working sets Tempo rest

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

10 x 8, 15 x 8, 17.5 x 8

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

working sets Tempo rest

3 x 20 180s

BW x 10 BW x 10

(C2) Standing Calf Rasies warm ups 12

working sets Tempo rest

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

91 x 13 91 x 12 91 x 12

Notes:

Box Squats watching for knee travel out of the hole, thightness, Hip drive only, shin travel and placement of feet / toes, good work today push harder next week. we are going to ditch the heal and go flat foot next week for squats from now on in.

everything else solid today no issues.

[ohjoshua]

how do you thinkg this slow tempo training style relates to that rep speed article posted in Powerlifting section?

[Viking Power]

how do you thinkg this slow tempo training style relates to that rep speed article posted in Powerlifting section?

I think they are both trying to acheive the same results explosive power and strength but are on different roads of getting there, tempo style training is muscle tension under load strict no momentum pure muscle contraction and westside is taking a certain % of 1 rm max and main goal is speed from start to finish, they both have pro's and cons, but I like this tempo style training and personally I also think its a harder way to train as you are trying to move more weight each time but under the guide lines in the program so effectively you are moving more than 80% of one rep max every training it just doesn't look like that on paper bescause of all the elements which are taken away at present ie, speed of full movement, belt, wraps, suits, set ups etc etc....... but as far as recovery goes tempo training takes longer due to the muscle contraction time i have notice for me anyway.

I am a follower of Andy Bolton even though he doesn't believe in all the westside stuff all together he does do shit loads of speed work and it works, I guess if I wanted to pick out a fault in that I would say his grip suxs but would it improve if he decided to run tempo training for a block? no choice but to hold onto it? as I said both want the same outcome explosive power.

[ohjoshua]

good response

[Viking Power]

good response

Cheers OJ just my view mate. :wink:

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 20 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 20 BW x 20

(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

160 x 6, 180 x 4, 160 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

40 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

75 x 12, 90 x 10. 90 x 10

Notes: Abs and stretching to start, still not enjoyable but are getting better flexibilty though the hamstrings slowly, Hook grip stiff leg deadlift another good week went up in weight again on last week and thumbs nails very sore but overall pain not as bad as last week, my thoughts on hook grip it is a very strong grip and would benefit people who (1) if your grip was a weak point (2) if you have torn biceps and have no other choice, in my opinion its no where near as powerful as over and under grip, but as stated we are only using this grip as assistance grip work and its being fun, D/bell pullovers almost split rib cage in two felt good tonight, Hypers same as last week hammered my lower back but I did do alot of stretching after and it seem to have recovered faster than week before.

[startinfromscratch]

training looking solid as bro! this has become one of the more interesting logs :nod:

gotta ask though, what the hell is a 'thin tummy?"

[steak]

+1 for the stretching and better recovery 8)

[red machine]

[Viking Power]

training looking solid as bro! this has become one of the more interesting logs :nod:

gotta ask though, what the hell is a 'thin tummy?"

Cheers brother, thin tummy's is an ab exercise focusing on the lower ab its a concentrated movement with pressure and breath hard to explain easy to show 8) its benefits will help strengthen the lower core for getting out of the hole in the squat.

+1 for the stretching and better recovery 8)

Cheers mate, stretching is also helping with range of motion.

Red you funny buggar :pfft:

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 15

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

working sets Tempo rest

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

Warm ups 60 x 8, 70 x 8, 80 x 4

Working sets 80 x 7, 90 x 5, 80 x 7, 80 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

Warm ups 60 x8, 80 x 6, 90 x 4

working sets 100 x 6, 105 x 4, 110 x 6, 115 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, 60 x 10, 75 x 6

(C2) Narrow Grip Bench flat back warm ups 8

working sets Tempo rest

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

working sets

90 x 8, 100 x 8, 105 x 6

Notes, pretty good session last night, body still abit tight from night before, The boss was in last night so we looked at the tempo timing as techinque seems to be ok with bench, I might have to slow my timing down when on my own as my one, twos' maybe a tad quicker than Cathy's but not a major. The boss was happy so onwards and upwards we start a new cycle next week maybe I get to use a belt, good times. next training sunday

[Viking Power]

Workout C

(A1) Thin Tummys warm ups 10

working sets Tempo rest

2 x 10 - 20 5sec 60s

Warm ups BW x 10

Working sets BW x 15 BW x 15

(A2) Reverse Curl ups warm ups 5

working sets Tempo rest

5 - 10 60s

Warm ups BW x 5

Working sets BW x 10 BW x 10

(B1) Box Squats set below parallel warm ups 8, 6, 4

working sets Tempo rest

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

Warm ups 60 x 8, 100 x 6, 140 x 4

Working sets 150 x 7, 157.5 x 5, 155 x 7, 165 x 5

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

working sets Tempo rest - weight recorded each side

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

Warm ups 10 x 10, 15 x 8

Working sets 15 x 8, 17.5 x 6, 15 x 8

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

working sets Tempo rest

3 x 20 180s

Working sets BW x 10 BW x 10 BW x 10

(C2) Standing Calf Rasies warm ups 12

working sets Tempo rest

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

working sets 91 x 12 91 x 12 91 x 15

Notes:

Box Squats watching for knee travel out of the hole, thightness, Hip drive only, shin travel and placement of feet / toes, training in flat sole Chucks today more power out off the hole I felt more compact and felt like I had more control in the working sets bar last set didn't break at the hip as good as last sets but still strong just an area I need to keep working on the boss was happy but need to focus on pushing back when working into top sets she said its ten folds better and I'll get it just takes time, everything else solid today no issues.

So next week we start the build up.....

[Viking Power]

Cathy has been recessing my training and we are going to change the priority of the lifts starting with squats and seem I only did them yesterday I have the rest of the week off til friday with stretching and core work to be done over next four days which I won't log.

have a great week 8)

[steak]

Do you start you squat off the box with a hip movement?

[Viking Power]

Do you start you squat off the box with a hip movement?

Hey brother, Yes mate the main goal is to keep the whole body tight and break at the hips and only hips and upper thighs now when squatting, where in the past I have relyed alot of thigh it has made a big difference to my squat power wise but still alot more work is needed.

plus we are in flat soles now so I don't tend to lean forward also = more compact

[Android]

Do you start you squat off the box with a hip movement?

Hey brother, Yes mate the main goal is to keep the whole body tight and break at the hips and only hips and upper thighs now when squatting, where in the past I have relyed alot of thigh it has made a big difference to my squat power wise but still alot more work is needed.

plus we are in flat soles now so I don't tend to lean forward also = more compact

Your box was lower than the one I tried. I think I put the same box on the other side which raised it about 2" higher. Good to see how the pros go about improving their lifts, noobs like me think it's all about muscling up heavier weights.

[Viking Power]

Do you start you squat off the box with a hip movement?

Hey brother, Yes mate the main goal is to keep the whole body tight and break at the hips and only hips and upper thighs now when squatting, where in the past I have relyed alot of thigh it has made a big difference to my squat power wise but still alot more work is needed.

plus we are in flat soles now so I don't tend to lean forward also = more compact

Your box was lower than the one I tried. I think I put the same box on the other side which raised it about 2" higher. Good to see how the pros go about improving their lifts, noobs like me think it's all about muscling up heavier weights.

Hey big guy, just remember i am a foot shorter than you (ok maybe two feet :pfft:) so a 2" higher box maybe still ok for you (key is to break parallel) techinque will make a good lifter.... muscling it up will make a good lifter....., but if you have both you will become very hard to beat :wink:

[Android]

Hey brother, Yes mate the main goal is to keep the whole body tight and break at the hips and only hips and upper thighs now when squatting, where in the past I have relyed alot of thigh it has made a big difference to my squat power wise but still alot more work is needed.

plus we are in flat soles now so I don't tend to lean forward also = more compact

Your box was lower than the one I tried. I think I put the same box on the other side which raised it about 2" higher. Good to see how the pros go about improving their lifts, noobs like me think it's all about muscling up heavier weights.

Hey big guy, just remember i am a foot shorter than you (ok maybe two feet :pfft:) so a 2" higher box maybe still ok for you (key is to break parallel) techinque will make a good lifter.... muscling it up will make a good lifter....., but if you have both you will become very hard to beat :wink:

cool , that's what I want :pfft:

Srs I do find it hard to spend a workout on technique I need to find the same discipline and trust in the program or mentor that it will help. And there' not many of you and Kathy's type in Les Mills to learn from

Awesome I hope you bring her along to CBC in September mate

[steak]

[Viking Power]

Your box was lower than the one I tried. I think I put the same box on the other side which raised it about 2" higher. Good to see how the pros go about improving their lifts, noobs like me think it's all about muscling up heavier weights.

Hey big guy, just remember i am a foot shorter than you (ok maybe two feet :pfft:) so a 2" higher box maybe still ok for you (key is to break parallel) techinque will make a good lifter.... muscling it up will make a good lifter....., but if you have both you will become very hard to beat :wink:

cool , that's what I want :pfft:

Srs I do find it hard to spend a workout on technique I need to find the same discipline and trust in the program or mentor that it will help. And there' not many of you and Kathy's type in Les Mills to learn from

Awesome I hope you bring her along to CBC in September mate

Look forward to watching you smash some tin mate 8)

[Viking Power]

Ok I have got lay out last night working up to Nationals

June 1st - 8th (belt only)

June 8th - 15th (belt and loose wraps)

June 15th - 22nd (belt and tight wraps)

June 22nd - 29th (wraps, belt, loose suit)

June 29th - 6th (wraps, belt loose suit) ( Loose bench shirt)

July 6th - 13th (Wraps, belt, tight suit) (tight bench shirt)

July 13th - 27th(Wraps, belt, tight suit)(tight bench shirt)

maybe one more training before comp this week......

Next two weeks training lay out

Training four times per week this round

Workout (A)

Power Squat (Tempo 3,0,1,0) (rest 4-5 mins)

Warm ups 10, 8, 6

working sets 5,1,5,1

Quarter Squats (Tempo 2,0,X,0) (rest 4 -5mins)

working set 1 x 5

Explosive Squats (Tempo 2,0,X,0) (rest 4-5mins)

working set 1 x 4 - 6

Standing Calfs (Tempo 2,1,1,0)

warm ups 12

working sets 2 x 8 - 12)

Workout (B)

Bench Press Comp set up (Tempo 2,1,1,0) (rest 4- 5 mins)

warm ups 10, 8, 6

working sets 5,1,5,1,10-15

Hammer strength rows (Tempo 2,1,1,0) (rest 3 - 4 mins)

warm ups 10,8,6

working sets 5,2,5,2,10-15

Decline D/B Bench Neutral grip - Narrow (Tempo 2,1,1,0) (Rest 2 -3 min)

warm ups 8

working sets 2 x 6 -8

Workout ©

Deadlifts comp stance Conventinal (Tempo 3,1,1,0) (Rest 3 - 4 mins)

warm ups 10,8,5

working sets 5,1,5,1

Power Rack Deadlifts Med Grip below knee (Tempo 2,0,X,0) (rest 3 - 4 mins)

working set 1 x 5

Speed Shrugs Med Grip (Tempo 1,0,X,0) (rest 2 - 3 mins)

warm ups 1 x 6

working sets 2 x 6 - 8

Leg Press - toe press (Tempo 2,1,1,0) (rest 1 - 2 mins)

warm ups 12

working sets 2 x 8 - 12

Workout (D)

Chin ups Neutral Grip - add weight (Tempo 2,1,1,0) (rest 4 - 5 mins)

warm ups 10,8,5,

working sets 5,2,5,2,10-15

Behind neck press (Tempo 2,1,1,0) (rest 3 - 4 mins)

warm ups 10,8,5

working sets 5,1,5,1,10-15

EZ Curl Preachers (Tempo 2,1,1,0) (rest 2 - 3 mins)

warm ups 8

working sets 2 x 6 - 8

Training days for next two weeks Friday, Saturday, Monday, Tuesday and a shit load of stretching which i didn't write down each day with core work also.

Bring on Friday

[drizzt]

Very organized bro, looks good, can't wait to see what that sort of structure and guidance brings for you :nod: