VP vs Red the Midget @ K-OS

[HarryB]

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

Cathy Millen is an amazing coach man! I think anyone could benefit greatly from her approach!

[Viking Power]

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

Cheers K, yeah I'm not sure of what numbers we'll going to aim for but will have a good idea in nine weeks, I feel good so hoping PB's all round bro 8)

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

Cathy Millen is an amazing coach man! I think anyone could benefit greatly from her approach!

You are right there Harry, Cathy has being great for me.

[Viking Power]

Workout (A)

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

Warm ups 10, 8, 6

working sets 5,1,5,1

Belt only

warm ups, 80 x 10, 100 x 8, 140 x 6

working sets, 160 x 5, 175 x 1, 170 x 5, 190 x 1

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

working set 1 x 5

190 x 5

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

working set 1 x 4 - 6

160 x 6

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

warm ups 12

working sets 2 x 8 - 12)

warm up 91kg x 12

working sets 100 x 10, 100 x 11

Notes; all squats body was tight though whole movement and deep very little shin travel and fast, cathy was pleased everything looked solid for her so I'm happy plently more in the tank, just go up a bit each week and see where we end.

[Viking Power]

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

belt and wrist wraps

warm ups 60 x 10, 90 x 8, 110 x 5

working sets 120 x 5, 127 x 1, 122 x 5, 127 x 1

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

weight each side

warm ups 20 x 10, 35 x 8, 45 x 5

working sets 50 x 5, 57 x 1, 55 x 5, 65 x 1

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

warm ups 25 x 8

working sets 30 x 8, 35 x 8

Notes; even though the bench numbers are humbling for me to take on board in training yesterday i believe that its for the best and only good will come from it down the track, to be fair they were no where near as explosive as I would thought they would have being.

I have decided to made a few changes to my bench by bringing in a bigger arch which in turn has removed some of the flat back appoach which I was doing which in turn means I am loading the lats a little different and I feel it more in the triceps than before personally, everything is very tight to the point its uncomfortable no dropping of chest at the bottom its high from start to finish it doesn't move what so ever, more stretching is needed.

I have a problem which we are going to look at after nationals my bench is unbalanced I set up to the right of my body in short means I have a strength inbalance hence why the bar screws on me when I go near max's or max effort I feel even on the bench but it's being pointed out that I'm lying on an angle, not the right time to fix but will be getting addressed leading up to Bbro.

Bodyweight sitting in the morning at 97.5 and at night 99.9 I have made a few adjustments to my food intake over last couple of weeks I cut out the loaf of bread per day and replaced it with rice, and potatos, I have since last week knock out all the chicken fat, so I have set a couple of short term goals leading into the comp bodyweight must hit 104kg first thing in morning in 6 weeks time as this will be the first week I use tight gear and I want my bodyweight to be at comp weight in training so there is no suprises come the day second open on my personal PR's .

We are going to load creatine for nine weeks the most I have ever taken to be fair peaking on 350gms per week for three weeks before tapering back down, so that will be interesting.

[drizzt]

We are going to load creatine for nine weeks the most I have ever taken to be fair peaking on 350gms per week for three weeks before tapering back down, so that will be interesting.

50g per day? Decent amount! Split into a few servings a day?

Looking to jump back onto it soon myself, just interested in hearing different takes on it :nod:

[red machine]

We are going to load creatine for nine weeks the most I have ever taken to be fair peaking on 350gms per week for three weeks before tapering back down, so that will be interesting.

50g per day? Decent amount! Split into a few servings a day?

Looking to jump back onto it soon myself, just interested in hearing different takes on it :nod:

viking power please stay safe with such high consumption :pfft: :pfft:

looking forward to seeing the progression over the next weeks as the weights rise, ull almost be open on thoses old pbs i reckon!!

[Viking Power]

We are going to load creatine for nine weeks the most I have ever taken to be fair peaking on 350gms per week for three weeks before tapering back down, so that will be interesting.

50g per day? Decent amount! Split into a few servings a day?

Looking to jump back onto it soon myself, just interested in hearing different takes on it :nod:

Hey Drizzt, yeah mate 50gms a day in just one serve mate, I have being bad in the past with supplements not even doing three to four weeks with them so I'll have to make a special effort this round, and see how it goes will keep ya in the loop.

The loading phase that I'm doing is this

Week 1 20gms per day one serve

Week 2 30gms per day one serve

Week 3 40gms per day one serve

Week 4, 5, 6, 50gms per day one serve

Week 7 40gms per day one serve

Week 8 30gms per day one serve

Week 9 20gm per day one serve = comp week

We are going to load creatine for nine weeks the most I have ever taken to be fair peaking on 350gms per week for three weeks before tapering back down, so that will be interesting.

viking power please stay safe with such high consumption :pfft: :pfft:

looking forward to seeing the progression over the next weeks as the weights rise, ull almost be open on thoses old pbs i reckon!!

true bro, I do seem to be unpredictable with my temper lately, I can just switch in a second which should be concerning for both parties maybe I'll stay off the net and take the main route to work, gym, supermarket and stay home before I become in the news at six :pfft: :pfft:

Cheers mate about the openers thats my goal but we'll see how we go leading into the build up, the boss might have different plans for my attempt numbers so I'll just go with the flow, but will be driving hard in training to make sure that this is the case.

I will post my openers and my attempts in here before I go, as my only stratgey plan is to beat my all time pr's at nationals and see how far I am off from being competitive.

[Viking Power]

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

belt only

warm ups 100 x 10, 140 x 8, 180 x 5

working sets 200 x 5, 215 x 1, 210 x 5, 220 x 1

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

working set 1 x 5

warm ups 200 x 5

working set 220 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

warm ups 100 x 6

working sets 100 x 6, 100 x 6

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

warm ups 12

working sets 2 x 8 - 12

warm ups weights each side 60 x 12

working sets 80 x 12, 100 x 12

Notes; deadlifts pretty easy felt strong not as much explosive power as we would like but will keep working on it, good drive though feet, bar is coming away a tad after the first 10 - 15cm from the floor will need to work on keeping it close all the way though, I use alot of back in my lift so we just know once this comp is done we'll work on glutes and hips more just means we have more to play with once it all starts working together better.

over all not a bad workout today.

[Viking Power]

Body was tight an sore yesterday from the day before trainings and I also got some delayed soreness in triceps from bench eralier in the week so I took the night off training just went in and done an hour and half of stretching only, to help with recovery body is ok today still a tad tender but good to go for tonight on workout D

[Android]

Interesting deadlift workout mate, warmups look normal but the pulsing-type rep range of 5,1,5,1 grabbed my attention. Is this a Kathy-special or does it appear in some other programs?

[Viking Power]

Interesting deadlift workout mate, warmups look normal but the pulsing-type rep range of 5,1,5,1 grabbed my attention. Is this a Kathy-special or does it appear in some other programs?

Tempo training has being around for a while I think mate, but as for the rep range 5, 1, 5, 1 I think Cathy just wants to see where I am sitting just testing the water a little bit for the up an coming weeks.

I am only following 5,1,5,1 for two weeks mate before more gear is added into training, so next week a tad more maybe 210 x 5, 220 x 1, 215 x 5, 225 - 230 x 1 the key is not to max out but make it as strong and fast as possible.

It is bloody hard to be fair takes alot out of ya

[Android]

Interesting deadlift workout mate, warmups look normal but the pulsing-type rep range of 5,1,5,1 grabbed my attention. Is this a Kathy-special or does it appear in some other programs?

Tempo training has being around for a while I think mate, but as for the rep range 5, 1, 5, 1 I think Cathy just wants to see where I am sitting just testing the water a little bit for the up an coming weeks.

I am only following 5,1,5,1 for two weeks mate before more gear is added into training, so next week a tad more maybe 210 x 5, 220 x 1, 215 x 5, 225 - 230 x 1 the key is not to max out but make it as strong and fast as possible.

It is bloody hard to be fair takes alot out of ya

cheers for that mate, makes sense. A 220 single after 5 @ 210 is still not max then for comp day. I gotta stop doing 1RM max so always reading your Journal for ideas so that come comp day you don't blitz me by too much :twisted: keep your enemies closer they say....

[Viking Power]

Interesting deadlift workout mate, warmups look normal but the pulsing-type rep range of 5,1,5,1 grabbed my attention. Is this a Kathy-special or does it appear in some other programs?

Tempo training has being around for a while I think mate, but as for the rep range 5, 1, 5, 1 I think Cathy just wants to see where I am sitting just testing the water a little bit for the up an coming weeks.

I am only following 5,1,5,1 for two weeks mate before more gear is added into training, so next week a tad more maybe 210 x 5, 220 x 1, 215 x 5, 225 - 230 x 1 the key is not to max out but make it as strong and fast as possible.

It is bloody hard to be fair takes alot out of ya

cheers for that mate, makes sense. A 220 single after 5 @ 210 is still not max then for comp day. I gotta stop doing 1RM max so always reading your Journal for ideas so that come comp day you don't blitz me by too much :twisted: keep your enemies closer they say....

:pfft: you don't have to worry about me big man you'll 10 folds better than me.. train hard bro catch up soon

but Ill close the gap on ya in time :wink:

[Viking Power]

Bodyweight last night at gym 102.4kg

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

Warm ups BW x 10, BW x 8, BW x 5

Working sets BW + 5kg x 5, BW + 10kg x 2, BW + 10kg x 5, BW + 20kg x 2

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

warm ups 10,8,5

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

Warm ups 40 x 10, 50 x 8, 55 x 5

working sets 60 x 5, 70 x 2, 65 x 5, 80 x 2

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

warm ups 8

working sets 2 x 6 - 8

Warm ups 10 x 8

working sets 15 x 8, 17.5 x 6

[steak]

102.4kg

8)

[Viking Power]

102.4kg

8)

Cheers bro 8) , last nights training stretching and core work 60mins body sore and tight.

[Viking Power]

Workout (A)

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

Belt and knee wraps

Warm ups 10, 8, 6

working sets 5,1,5,1

Warm ups 80 x 10, 120 x 8, 150 x 6,

Working sets 180 x 5, 205 x 1, 200 x 5, 220 x 1

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

working set 1 x 5

belt only

200 x 5

Explosive Squats (Tempo 2,0,X,0) (rest 4-5mins) high bar close stance

working set 1 x 4 - 6

belt only

170 x 6

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

warm ups 12

working sets 2 x 8 - 12)

warm ups 91 x 12

wornking sets 100 x 12, 109 x 8

Notes; Well squats were strong the fastest 220 I've done and more in the tank, but techinque still not right, the body was tight though the movement but knees started to come in just out of the hole pushed them out, Cathy said it was strong but....... I lift like she used to with alot of back cause its strong, and thats cause my core is weak and I'm still not using the hips fully, we'll get it all working together but its going take time, so will contiune with strengthing the abs and stretching every off day as this is going to be a part of my training, and its helping heaps.

[Viking Power]

Train at Dales last night as I worked late

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

belt and wrist wraps

warm ups 60 x 10, 100 x 8, 115 x 5

working sets 122 x 5, 130 x 1, 125 x 5, 140 x 1

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

warm ups 10,8,6

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

Machine wasn't that good got pissed off with it, couldn't add any weight to it either due to its set up.

warm ups 150 x 10, 165 x 8, 195 x 5

working sets 255 x 5, 300 x 2, 285 x 5, 300 x 2

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

warm ups 30 x 8

working sets 35 x 8, 40 x 8

Notes; Bench set up was solid we changed a couple of things last week and it was chalk and cheese today from last week, I have being working hard on flexiblity and I think it may have paid of a little as my arch seem to feel ok tonight loaded the traps and lats, and 140 was fast felt light pretty happy. rest of the workout was good to no drama's went up on d/bells still room to move too.

The program changes next week on friday so this was the last 5,1,5,1 bench workout just deads and assistance back to go.

Body weight last night was sitting on 103.7kg weigh in first thing in morning at 101kg, spoke to cathy about this last week and we'll not to worried if I go up to 107 - 109kg worse case we'll drop for the day if we need to.

[Viking Power]

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

belt only

warm ups 100 x 10, 140 x 8, 180 x 5

working sets 205 x 5, 220 x 1, 215 x 5, 235 x 1

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

working set 1 x 5

warm ups 200 x 2

working set 240 x 3

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

warm ups 1 x 6

working sets 2 x 6 - 8

warm ups 60 x 12

working sets 60 x 12, 60 x 12

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

warm ups 12

working sets 2 x 8 - 12

warm ups weights each side 60 x 12

working sets 80 x 12, 100 x 12

Notes; Deadlifts another good session, keeping tight from top to set up, dragging bar up legs better with force into heals and aiming for speed but still not using glutes and hips 100% but we'll get there made light work of it but very taxing today energy wise, was taxed by end and I missed 2 reps on rack pulls below the knee due to energy levels and weight but we'll still happy moving forward.

[Viking Power]

Bodyweight last night at gym 104. 0kg

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

Warm ups BW x 10, BW x 8, BW x 5

Working sets BW + 7.5kg x 5, BW + 12.5kg x 2, BW + 10kg x 5, BW + 25kg x 2

Behind neck press standing barbell from the floor

(Tempo 2,1,1,0) (rest 3 - 4 mins) warm ups 10,8,5

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

Warm ups 40 x 10, 50 x 8, 60 x 5

working sets 70 x 5, 85 x 1, 75 x 5, 90 x 1

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

warm ups 8

working sets 2 x 6 - 8

Warm ups 10 x 8

working sets 15 x 8, 20 x 5

Notes, good training feeling a little flat going in tonight but once I had finished stretching was good to go, all weights increased from last week and no drama's, start a new cycle on friday so looking forward to that to.

[Viking Power]

Next four week training block gear work will be slowly added in will note from straps up and down, knee wraps tight or loose etc.

Starts Friday with workout A up at CBC for a night 8)

Workout (A) Squats and Assistance work

A1 Thin Tummy's(Tempo 2,2,2)(rest 30 - 60sec)

Working sets 2 x 6 - 8

A2 Alternating Elbow to knee Crunches(Tempo 2,1,2)(rest 30 - 60)

Working sets 2 x 10 - 20

A3 Slow Reverse Curls Downs (Tempo X,1,5)(rest 30 - 60)

working sets 2 x 10

B1 Power Squat WS LB Tempo (3,1,1,0) (rest 4-5 mins)

Suit straps down, belt, Wrist Wraps only

Warm ups 10, 8, 5

working sets 6,4,6,4

B2 Barbell Good Mornings (Tempo 3,1,1) (rest 3 - 4 mins)

Warm ups 8,6

working sets 2 x 6 - 8

C One and a Quarter Squats (Tempo 1 1/4 (3,1,1)) (rest 3 - 4mins)

working sets 2 x 6 - 8

D Seated Calf Raises (Tempo2,1,1) (rest 60 - 90 sec)

working sets 20,15,12

Workout (B) Bench Press and Assistance Work

A1 Thin Tummy's (Tempo 5 sec holds)(rest 30 - 60sec)

working sets 2 x 10 - 15

A2 Side Trunk Flexion on swiss ball no weight (Tempo3,1,3)(rest 30 - 60 sec)

Use a rope

working sets 2 x 15 - 20

A3 Cable Crunches (Tempo2,2,2) (rest 30 - 60sec)

Working sets 2 x 20 - 25

B1 Bench Press (Tempo 3,1,X) (rest 3 - 4 mins)

Focus on maintaining arch and pushing though feet

warm ups 10,8,5

working sets 6,4,6,4

B2 Prone Bench Limited Range rows (Tempo3,2,1)(rest 3 - 4mins)

the range is the hardest part of the lift focus on sqezzing the scapular back pause at top

warm ups 8,6

working sets 2 x 6 - 8

C1 incline Barbell Bench use Chains (Tempo3,1,X)(rest3 - 4 mins)

working sets 2 x 5 - 7

C2 Seated Cable Row WG use straight bar (Tempo3,2,1)(rest 2 - 3mins)

working sets 2 x 6 - 8

Workout © Deadlifts and assistance work

A1 Thin Tummy's(Tempo 2,2,2)(rest 30 - 60sec)

Working sets 2 x 6 - 8

A2 Alternating Elbow to knee Crunches(Tempo 2,1,2)(rest 30 - 60)

Working sets 2 x 10 - 20

A3 Slow Reverse Curls Downs (Tempo X,1,5)(rest 30 - 60)

working sets 2 x 1

B1 Deadlifts from the floor Belt only (Tempo3,0,X)(rest 4 - 5mins)

Warm ups 10,8,5

Working sets 6,4,6,4

B2 Dumbell Shrugs to the side, to the front(Tempo3,1,1)(rest 3 - 4 mins)

One set to side, one set to front

Warm ups 8, 6

working sets 2 x 6 - 8

C Deadlifts from floor in rack to bar set just below knee (X,0,3)(rest 4 mins)

warm ups 5

working sets 1 x 4 - 6)

warm ups 10,8,5

working sets 5,1,5,1

Workout (D) Upper Body(Biceps,Triceps,Shoulders and lats)

A1 Standing hammer Curls, seated DB curls

(Tempo3,2,2)(rest 2 - 3 mins)

warm ups 8

working sets 2 x 6 - 8

A2 Lying EZ Bar Triceps extensions to chin to forehead

(Tempo3,2,2)(rest 2 - 3 mins)

warm ups 8

working sets 2 x 6 - 8

B1 Hammer Strength Bilateral Pulldowns (Tempo3,1,1)(rest 2 - 3mins) Pronated Grip

warm ups 8,6

working sets 2 x 8 - 10

B2 Seated D/Bell Shoulder Press (Tempo3,1,1)(rest 2 - 3 mins) Neutral Grip

warm ups 8,6

working sets 2 x 6 - 8

[startinfromscratch]

smashing through it mate!

do you feel more stable with all the core work and stretching that you are doing bro?

[Viking Power]

smashing through it mate!

do you feel more stable with all the core work and stretching that you are doing bro?

Hey bro, funny you say this, as we were talking about it last night at the gym while going over the new training block.

In short yes I've improved in both flexibilty and core strength but the key thing is that I'm learning how to activate the core in my lifts while maintaining tight though the movement thats really help my stability.

But the down side is its only at about 10% of where it needs to be, so we are going to keep the focus on it for this comp but its not going to be right 100% so cathy asked if I was prepared to go back to lifting 60kg max after the comp and work on techinque and core and flexiblity so we can make some serious in roads, which i have agreed to I know I need to do this so long term I can have a good chance of reaching my lifting goals.

[Viking Power]

Workout (A) Squats and Assistance work

A1 Thin Tummy's(Tempo 2,2,2)(rest 30 - 60sec)

Working sets 2 x 6 - 8

Working sets BW x 8 BW x 8

A2 Alternating Elbow to knee Crunches(Tempo 2,1,2)(rest 30 - 60)

Working sets 2 x 10 - 20

Working sets BW x 18 BW x 18

A3 Slow Reverse Curls Downs (Tempo X,1,5)(rest 30 - 60)

working sets 2 x 10

working sets BW x 10 BW x 10

B1 Power Squat WS LB Tempo (3,1,1,0) (rest 4-5 mins)

Loose Suit straps down, belt, Wrist Wraps only

Warm ups 10, 8, 5

working sets 6,4,6,4

Warm Ups 80 x 10 120 x 8 160 x 5

Working sets 190 x 6 205 x 4 200 x 6 215 x 4

B2 Barbell Good Mornings (Tempo 3,1,1) (rest 3 - 4 mins)

Warm ups 8,6

working sets 2 x 6 - 8

Warm ups 60 x 8 80 x 6

Working sets 100 x 6 100 x 6

C One and a Quarter Squats (Tempo 1 1/4 (3,1,1)) (rest 3 - 4mins)

working sets 2 x 6 - 8

working sets 80 x 8 100 x 8

D Seated Calf Raises (Tempo2,1,1) (rest 60 - 90 sec)

working sets 20,15,12

40 x 20 50 x 15 60 x 12

Notes: Trained with Brian Choi today, good session squats plenty of power with straps down, blew a few blood vessals around the neck and traps tonight minnor.

build up is starting to look good.

[Android]

Always a good read VP. For those of us without the benefit of knowledge your Journal is priceless mate, cheers

Brian is a strong guy for his size and very helpful ay!