VP vs Red the Midget @ K-OS

[Viking Power]

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!

Hey bro thanks, yeah Brian is a good little buggar and keen to move tin.

Workout (B) Bench Press and Assistance Work

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

working sets 2 x 10 - 15

working sets BW x 15, BW x 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

working sets BW x 15 BW x 15

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

Working sets 2 x 20 - 25

working sets 60 x 20 100 x 25

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

Focus on maintaining arch and pushing though feet first reps to comp calls

warm ups 10,8,5

working sets 6,4,6,4

warmups 80 x10 100 x 8 120 x 5

working sets 125 x 6 130 x 4 127 x 6 130 x 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

warm ups 9 x 9

working sets 12 x 8 12 x 8

C1 incline Barbell Bench use Chains (Tempo3,1,X)(rest3 - 4 mins) chains next week couldn't find them today

working sets 2 x 5 - 7

working sets 100 x 7 107.5 x 4

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

working sets 2 x 6 - 8

120 x 8, 130 x 8

Notes; Training was flat today as yesterday might have drained me abit, so we might be adjusting the workout days and assistance in the next phase. creatine dosage playing around with my food intake plus guts has been unstettle all week, so going to play around with this week spreading out the doseage or cutting it back if it affects my eating like this week.

[Viking Power]

Workout © Deadlifts 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 15 BW x 18

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

working sets 2 x 10

BW x 10 BW x 10

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

Warm ups 10,8,5

Working sets 6,4,6,4

Warm ups 100 x 10 140 x 8 180 x 5

working sets 210 x 6 220 x 4 215 x 6 230 x 3

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

warm ups side 40 x 8 front 35 x 6

working sets side 45 x 8 front 40 x 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 140 x 5 180 x 2

working sets 215 x 4

Notes; well I was hoping that a my 44 would be a loose suit but as it has it, it is very tight and I can't set up right so tonights efforts were s*#t I could off done it with a belt only....... so if any one knows where I could borrow a 46 deadlift suit for nationals that would be great can just PM me or txt 021 596 597 cheers.

last set of deads were done with straps down

[Viking Power]

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

A1 Standing hammer Curls,supersetted with seated DB curls

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

warm ups 8

working sets 2 x 6 - 8

warm ups 17.5 x 8

working sets 20 x 8 20 x 8

A2 Lying EZ Bar Triceps extensions to chin then to forehead = 1rep weights each side

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

warm ups 8

working sets 2 x 6 - 8

warm ups 15 x 8

working sets 15 x 8 17.5 x 7

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

warm ups 8,6

working sets 2 x 8 - 10

warm ups 35 x 8 50 x 6

working sets 50 x 6, 45 x 9

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

warm ups 20 x 8 25 x 6

30 x 7, 30 x 5

notes, great pump workout

[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

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 44 straps down and up, belt, knee wraps, belt, Wrist Wraps only

Warm ups 10, 8, 5

working sets 6,4,6,4

warm ups 140 x 10 160 x 8

working sets 190 x 6 205 x 4 200 x 6 225 x 2 hit rack miss 3rd

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

working sets 2 x 6 - 8

working sets 100 x 8 120 x 6

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

working sets 20,15,12

working sets 40 x 20 50 x 15 60 x 12

Notes; Good strong session, even though i hit the rack on top set for the day and dumped it depth was good, speed was good, and Cathy was happy, drop a suit size next week . We drop some of the assisitance work work so that should help with recovery. Good start to the week it felt light.

[steak]

you in a 46 bro?

[red machine]

225 x 2 hit rack miss 3rd

in other words, a pinning :pfft: :pfft: haha jokes you must of just went to deep on it to hit the pins

keep smashing it pete 8)

[Viking Power]

you in a 46 bro?

Hey Mate strong logo :pfft: , nah mate used a 44 yesterday we are going to give 42 a smash next week I can get depth straps up with 200 for reps with no issues in 44 but the hips and legs get pretty cut up but its doable.

The 44 is just to tight to pick up the bar from the ground but it has loosen up so I we have a couple of options this week try a old 42 nxg feels looser than than the 44 or try super nxg 44 again.

225 x 2 hit rack miss 3rd

in other words, a pinning :pfft: :pfft: haha jokes you must of just went to deep on it to hit the pins

keep smashing it pete 8)

hahaha Pete you know we don't squat high in training or comps mate unlike other big claims I'm reading be good to see the actual squat numbers from training logs to comp day :pfft: :pfft: we are known for depth little pete :wink: I am just taking smaller steps out of the rack now where my steps were large before causing a few issues this way is less taxing and I am finding better stability in setting up but due to the shape of the squat rack at les mills I clip the rack at the bottom of the angle on my second rep as well to be fair but the third time was a big clip and threw it out, Side note I did say I would do them again but the Boss said no need mate they were strong just need to take an extra step back next week :wink:

[Viking Power]

Workout (B) Bench Press and Assistance Work

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

working sets 2 x 10 - 15

working sets BW x 15 BW x 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

BW x 15 BW x 18

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

Working sets 2 x 20 - 25

BW x 20 BW x 20

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

Focus on maintaining arch and pushing though feet

Loose shirt 46, belt

warm ups 10,8,5

working sets 6,4,6,4

warm up 80 x 10 90 x 8 110 x 5 130 x 2

working sets 150 x 5, 165 x 3, 152.5 x 5 170 x 3

Notes; Good bench day today, Considering I benched today with a strain in my bicep I think it happen when I dumped the squat this week couldn't feel it until it was under load so we cut all assistance work out just for today we don't want niggling issues staying around longer than they need to, just more importance why stretching is a big part in powerlifting if I wasn't so tight though the shoulders I may have not picked up this niggle, but on the flip side feels ok today with the deep heat I put on it.

All benches were pauses and touches, my best comp bench was 172.5kg and I rep 170 x 3 in a loose shirt so we are looking good for a big meet on PR levels, one more week in the loose shirt before moving into a tighter one, my goal is to try and hit 175 - 180 x 3 next weekin this shirt.

we have made a few changes to the program regarding rest and volume and its paying off thanks Cathy we are starting to move forward as you say we'll just starting :clap:

[steak]

good progress makes all the stuff in the early phase worth while 8)

[Viking Power]

good progress makes all the stuff in the early phase worth while 8)

cheers brother..... yeah mate full steam ahead buddy....

[Viking Power]

Workout © Deadlifts 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 15 BW x 18

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

working sets 2 x 10

BW x 10 BW x 10

B1 Deadlifts from the floor Belt & Suit 44 (Tempo3,0,X)(rest 5 - 10mins)

Warm ups 10,8,5

Working sets 6,4,5,3

Warm ups 80 x 10 120 x 8 150 x 5

working sets 200 x 6 210 x 4 205 x 5 235 x 3

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 140 x 5

working sets 200 x 2 200 x 4

Notes; use talc powder for the first time on my legs, one word....WOW the bar just slide up them felt easy, we are still trying to drive with legs and hips work in progress, Top set today was at my limit to much for were cathy wants me to be sitting in training we need to come away with another rep in the tank, there would not have being one today, so from now on in I'm going to have to amp it up before top sets as I have being pretty relaxed, and with a good rev up should make light work of next week, I will be training only 3 days over the next week and so each main lift day will be train every 8 - 10 days.

Our main goal is recovery for each session and todays deadlifts even though body felt ok, the boss thinks it may still not be 100% hence why we have added in a couple more rest days which will just involve stretching and core work.

[Viking Power]

Trained up at Coast Barbell yesterday, good to catch up with Damo, Rach, Harley, Emma, Cory and Rory 8)

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

A1 Standing hammer Curls,supersetted with seated DB curls

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

warm ups 8

working sets 2 x 6 - 8

warm ups 20 x 15

working sets 20 x 15 20 x 15

A2 Lying EZ Bar Triceps extensions to chin then to forehead = 1rep weights each side

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

warm ups 8

working sets 2 x 6 - 8

warm ups 12.5 x 12

working sets 12.5 x 12 12.5 x 12

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

warm ups 20 x 8

30 x 12 , 40 x 8

Notes; pretty easy session today this day of training is getting knocked off from now on in for recovery reasons.

[bar-belle]

Good to see you up here Troy....your training is obviously working well for you....tank status :grin:

[Viking Power]

Good to see you up here Troy....your training is obviously working well for you....tank status :grin:

Cheers Rach, I am really enjoying my training was good to catch up buddy..

[bar-belle]

Good to see you up here Troy....your training is obviously working well for you....tank status :grin:

Cheers Rach, I am really enjoying my training was good to catch up buddy..

You too

Hopefully they will have Goodlift at Nationals so we can watch it in real time and be there with you in spirit if we can't be there in person 8)

[Viking Power]

Good to see you up here Troy....your training is obviously working well for you....tank status :grin:

Cheers Rach, I am really enjoying my training was good to catch up buddy..

You too

Hopefully they will have Goodlift at Nationals so we can watch it in real time and be there with you in spirit if we can't be there in person 8)

Thanks, good on ya mate 8)

[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

BW x 10 BW x 10

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

working sets 2 x 10

BW x 10 BW x 10

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

Suit 42 straps down and up, belt, knee wraps, belt, Wrist Wraps only

Warm ups 8, 5, 3

working sets 5,3,5,3

warm ups 100 x 8 140 x 5, 180 x 3

working sets 210 x 5, 230 x 3, 220 x 5, 240 x 3

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

working sets 2 x 6 - 8

working sets 100 x 6 100 x 6

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

working sets 12,12,12

working sets 40 x 12 40 x 12 40 x 12

Notes; Good strong session, took a extra couple of steps out today in the rack, all squats were fast and fairly easy but the suit was pretty tight and some were just on and a couple a tad high I'm not to worried wasn't much in it next week should be able to go up a tad in weight and nail the depth as I think the suit is almost there, First time in it with the straps taken up really pleased with the effort tonight, I blew a few blood vessels in the neck and shoulders trying to get depth and sweating like a pig, while cutting the hips and thighs pretty good. next week will be a good week, pretty tried for rest of the workout. best comp squat for me was 245kg I think triples to depth next week with this number on top set with no issues we'll see what the boss thinks.

[Viking Power]

Workout © Deadlifts 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

B1 Deadlifts from the floor Belt & Suit 44 (Tempo3,0,X)(rest 5 - 10mins)

Warm ups 8,5,3,1

Working sets 5,3,5,3

Warm ups 100 x 8, 140 x 5, 180 x 3, 210 x 1

working sets 220 x 5, 230 x 3, 225 x 5, 240 x 3

Seated Rows striaght bar

working set 2 x 4 - 6

Notes; the rest between workouts is paying off smoke it today plenty more in the tank.

side note the boss took a good sniff of nose talk today almost flew her socks off I couldn't warn her in time, we just laugh as her eyes were red and water pissing out of them

[bar-belle]

Workout © Deadlifts and assistance work

A1 Thin Tummy's

That sounds like fun! Must google that!

side note the boss took a good sniff of nose talk today almost flew her socks off I couldn't warn her in time, we just laugh as her eyes were red and water pissing out of them

oh dear....straight to the brain aye!

[Big john]

Bro smashing up a storm atm...great to see man!

[startinfromscratch]

bigger numbers with cleaner form, thats gotta be a recipe for success!!

[red machine]

killing it pete!! in more ways than one i hear :pfft:

ps, you can just blow that old shirt of mine apart in the hunt for 200+ blow warranty there so a get in!!

[Viking Power]

Workout © Deadlifts and assistance work

A1 Thin Tummy's

That sounds like fun! Must google that!

side note the boss took a good sniff of nose talk today almost flew her socks off I couldn't warn her in time, we just laugh as her eyes were red and water pissing out of them

oh dear....straight to the brain aye!

haha yeah I will should you thin tummys next time i see ya and yep she had a good sniff too :pfft:

Bro smashing up a storm atm...great to see man!

Cheers Big fella

bigger numbers with cleaner form, thats gotta be a recipe for success!!

Yeah mate things starting to fall into place, will hit new Pb's with out to much issues but still long road ahead mate just keep chipping away.

killing it pete!! in more ways than one i hear :pfft:

ps, you can just blow that old shirt of mine apart in the hunt for 200+ blow warranty there so a get in!!

wrong person pete... I was with a family freind serious if you really want to know and more my sisters friend than mine and trust me there is nothing in that hahaha if you must know she was flying over to see my sister and her partner sunday... but good on ya pete sorry to ruin ya story and plot :pfft:

I needed 200 for a touch mate but it wouldn't let me I was about 10cm from touching when the stitching went... if it was in good nick 200 would of being doable...

Training

Bench

warm ups

60 x 10 90 x 8, 110 x 5 130 x 2

add F6 size 46

165 x 2 pauses

change shirts fury 44

180 x half way down

190 x almost touched

200 x almost touched and could off got a touch but decided not to push it as I heard it ripping its f*@ked.... it had a minnor stitch issue before I used it, it has a bigger one now.

change shirts to super kat 46

200 x shirt is to tight now I would need 240+ to touch and I don't have the raw strength to pull that off or learn how I could pull that off so its back to the F6 size 46 loose shirt for this round if i was going to be strong enough to place in top three I would of looked at getting a new bench shirt size 44 but I'm happy enough to Pb this round in a loose shirt.

Incline bench pauses with speed

60 x 8, 100 x 6 105 x 6

Dips

BW + 25 x 6 BW + 25 x 6

[Viking Power]

Training

Power Squat

warm ups 10, 8, 6, 4,1

straps down only

140 x 8, 180 x 6,

straps down add belt

210 x 4

straps up, belt, knee wraps

230 x 1

working sets full gear

235 x 3, 240 x 2, 245 x 1, 240 x 2 ,250 x 1 PR, 200 x 4 straps down and belt

overload work belt only

walkouts

280 x 3, 300 x 3

Notes; strong night singles tonight felt light so its looking good but Cathy wants a little more depth we are going to make one small change and that is to drop the last two inch's of the squat to break Parallel we did that with the last set of squats and it worked a treat, so next week go a tad heavier and see where we are at.

[Viking Power]

Training

Deadlifts

warm ups Raw

60 x 5, 100 x 5, 140 x 5,

add suits straps down

180 x 6

add belt

200 x 4, 215 x 2

working sets straps up and belt

220 x 3, 230 x 2, 240 x 1, 235 x 2, 245 x 1

Notes; suit is loose and I'm going to get the straps taken up so we can get something out of it... so one more heavy training to go and a tad heavier and that will be it for deads until comp day.