Finally Total Destruction Off Red Machine Has Began

[Viking Power]

Bodyweight 101kg

Training Thursday 31st Dec 2009

Week 3 - Part 3

Bench

1 x 5 - 75kg

1 x 4 - 90kg

2 x 3 - 105kg

5 x 3 - 120kg

Squat

1 x 5 - 100kg

1 x 5 - 120kg

2 x 5 - 140kg

5 x 4 - 145kg

Bench

1 x 6 - 80kg

2 x 6 - 100kg

4 x 6 - 105kg

Assistance Movements

Shrugs Barbell

1 x 5 - 140kg

1 x 5 - 180kg

1 x 5 - 220kg

1 x 3 - 260kg

1 x 5 - 220kg

Hammer Curls

5 x 5 - 36kg dumbells

Next training Monday 4th Jan 2010

[Viking Power]

Goals 2010[/b

Bodyweight 125kg - small goals 2kg per month

Squat 250kg Raw in contest - 3rd = last novice event Nov

Bench 190kg Raw in contest - 3rd = last novice event Nov

Deadlift 300kg Raw in contest - 3rd = last novice event Nov

Second Novice event is on April 10th Tauranga 2010

Goals 107- 108kg Bodyweight

Squat 210kg Raw

Bench 160kg Raw

Deadlift 250kg Raw

Total 620kg

It will be an increase off 45kg on total from my first competition in Nov 2009

Well they are up now best I get on with it weigh in's every friday part 3 of each training week.

[Tonka]

Solid work VP. If you want I can pass on an email address of the USA Sheiko guru that has looked after me. I think he would be interested in your progress and also he could shed more light and depth on the sheiko template and traning method. You have done well with your program and Im wrapped to see you still doing the cycles back to back. Your adaptation has grown big time.

Great goals and should put you in good shape for any upcoming provincial or national meet.

Stay strong bro

R

[Viking Power]

Solid work VP. If you want I can pass on an email address of the USA Sheiko guru that has looked after me. I think he would be interested in your progress and also he could shed more light and depth on the sheiko template and traning method. You have done well with your program and Im wrapped to see you still doing the cycles back to back. Your adaptation has grown big time.

Great goals and should put you in good shape for any upcoming provincial or national meet.

Stay strong bro

R

Hi Mate,

Happy New Year, I did PM you but just incase you didn't get it that would be great mate, thanks for your kind remarks bro.

stay strong bro

VP

[steak]

Good goals :clap: How long have you been doing Sheiko?

[Viking Power]

Good goals :clap: How long have you been doing Sheiko?

Hi mate,

Thanks bro, I have been doing the sheiko program for 15 weeks now. I plan on doing this though out 2010..........

[steak]

Good goals :clap: How long have you been doing Sheiko?

Hi mate,

Thanks bro, I have been doing the sheiko program for 15 weeks now. I plan on doing this though out 2010..........

awesome..what sort of training were you doing before that and how did you find the extra volume if any?

[Old Bull]

Hey VP,

Solid goals there both Body Weight and Totals, good to see.

That Total 740kg would put you 27.5kgs off a MS rated lifter 767.5kgs chart below in lbs youth 2 18 under, youth 1 24 and under all lifts belt only no wraps.

Classification 148, 165, 181, 198, 220, 242, 275, 275+

Youth 2 632.5, 682, 731.5, 770, 808.5, 836, 852.5, 869

Youth 1 792, 863.5, 918.5, 962.5, 1016.4, 1045, 1072.5, 1089

Level 3 918.5, 1001, 1067, 1122, 1177, 1221, 1248.5, 1265

Level 2 1005.4, 1094.5, 1171.5, 1226.5, 1287, 1331, 1364, 1386

Level 1 1007.6, 1160.5, 1243, 1303.5, 1364, 1408, 1463, 1468.5

CMS 1144, 1243, 1325.5, 1390.4, 1463, 1512.5, 1540, 1573,

MS 1254, 1364, 1452, 1523.5, 1600.5, 1655.5, 1688.5, 1721.5

MSIC 1390.4, 1523.5, 1639, 1727, 1820.5, 1886.5, 1941.5, 2007.5

[Viking Power]

Hey VP,

Solid goals there both Body Weight and Totals, good to see.

That Total 740kg would put you 27.5kgs off a MS rated lifter 767.5kgs chart below in lbs youth 2 18 under, youth 1 24 and under all lifts belt only no wraps.

Classification 148, 165, 181, 198, 220, 242, 275, 275+

Youth 2 632.5, 682, 731.5, 770, 808.5, 836, 852.5, 869

Youth 1 792, 863.5, 918.5, 962.5, 1016.4, 1045, 1072.5, 1089

Level 3 918.5, 1001, 1067, 1122, 1177, 1221, 1248.5, 1265

Level 2 1005.4, 1094.5, 1171.5, 1226.5, 1287, 1331, 1364, 1386

Level 1 1007.6, 1160.5, 1243, 1303.5, 1364, 1408, 1463, 1468.5

CMS 1144, 1243, 1325.5, 1390.4, 1463, 1512.5, 1540, 1573,

MS 1254, 1364, 1452, 1523.5, 1600.5, 1655.5, 1688.5, 1721.5

MSIC 1390.4, 1523.5, 1639, 1727, 1820.5, 1886.5, 1941.5, 2007.5

Hi Mate,

Happy New Year, what is MS mate,

[HumanPerformance]

Hi mate ,happy new year \:D/ \:D/

Good luck with your goals for 2010. I reakon you will easily achieve them as your strength is still going up fast, and your dedication and training intensity is inspirational. I wish the gym had more hardcore powerlifters.its all gone a bit soft im affraid, to many girly bodybuilders :pfft: :pfft:

Ooops, maybe I shouldnt say that as most of them are my clients :? :shifty:

Learn all you can from tonka dude,that guy is a powerlifting god.

Ill watch your progress with interest this year mate.

[Viking Power]

Hi mate ,happy new year \:D/ \:D/

Good luck with your goals for 2010. I reakon you will easily achieve them as your strength is still going up fast, and your dedication and training intensity is inspirational. I wish the gym had more hardcore powerlifters.its all gone a bit soft im affraid, to many girly bodybuilders :pfft: :pfft:

Ooops, maybe I shouldnt say that as most of them are my clients :? :shifty:

Learn all you can from tonka dude,that guy is a powerlifting god.

Ill watch your progress with interest this year mate.

Hi Mate,

Happy New Year, :wave:

Thanks mate, I will try my best to keep beating myself, thanks again big guy, haha bloody bodybuilders :doh: nah just kidding how's big Phil going? any way say hi.

I have been very lucky with support and tips from lots of different people and especially tonka its really helped.

Have a productive year mate :salute:

[Viking Power]

Training Monday 4th Jan 2010

Week 4 - Part 1

Squat

1 x 5 - 100kg

1 x 4 - 120kg

2 x 3 - 140kg

2 x 3 - 155kg

3 x 2 - 165kg

Bench

1 x 5 - 80kg

1 x 4 - 90kg

2 x 3 - 105kg

5 x 3 - 120kg

Squat

1 x 5 - 100kg

1 x 4 - 120kg

2 x 3 - 135kg

4 x 2 - 155kg

Assistance Movements

Flat Dumbell flyes

5 x 10 - 20kg

Close Grip Bench

5 x 8 - 100kg

Standing Good Morning

5 x 5 - 60kg

Next training Wednesday 6th Jan 2010

[Old Bull]

Hi Mate,

Happy New Year, what is MS mate,

These are the ratings for lifters doing Sheiko this determines the programme (29,37 etc) volume, % and how many time a week you would train.

MSIC – Master of Sport of International Class;

MS – Master of Sport;

CMS - Candidate to Master of Sport.

There are also more next levels such as 1, 2, 3, 1 junior’s, 2 sub junior’s. What this means is if you do not meet the minimum number on this chart (CMS), then you are a "rated sportsman" and would be advisable that you train 3X a week instead of 4X.

And the highest level that is not listed – Honorable Master of Sport. A lifter that won the highest powerlifting competition, such as Worlds or World Games, 2-3 times, and 3-5 times – Regional competition (Europe, Asia, etc.) Also depending on country.

[Viking Power]

Hi Mate,

Happy New Year, what is MS mate,

These are the ratings for lifters doing Sheiko this determines the programme (29,37 etc) volume, % and how many time a week you would train.

MSIC – Master of Sport of International Class;

MS – Master of Sport;

CMS - Candidate to Master of Sport.

There are also more next levels such as 1, 2, 3, 1 junior’s, 2 sub junior’s. What this means is if you do not meet the minimum number on this chart (CMS), then you are a "rated sportsman" and would be advisable that you train 3X a week instead of 4X.

And the highest level that is not listed – Honorable Master of Sport. A lifter that won the highest powerlifting competition, such as Worlds or World Games, 2-3 times, and 3-5 times – Regional competition (Europe, Asia, etc.) Also depending on country.

Thanks OB, thats very interesting reading thanks again

[Viking Power]

Training Wednesday 6th Jan 2010

Week 4 - Part 2

Bench

1 x 5 - 75kg

1 x 4 - 90kg

2 x 3 - 105kg

2 x 3 - 120kg

3 x 2 - 125kg

Deadlifts

1 x 4 - 115kg

1 x 4 - 140kg

2 x 3 - 165kg

2 x 3 - 185kg

3 x 2 - 200kg

Bench

1 x 5 - 80kg

1 x 5 - 100kg

4 x 4 - 110kg

Assistance Movements

Standing Shoulder Press

5 x 5 - 80kg

Lunges

5 x 5 - 60kg

Next training Friday 8th Jan 2010

[Viking Power]

Training Wednesday 6th Jan 2010

Week 4 - Part 2

Bench

1 x 5 - 75kg

1 x 4 - 90kg

2 x 3 - 105kg

2 x 3 - 120kg

3 x 2 - 125kg

Deadlifts

1 x 4 - 115kg

1 x 4 - 140kg

2 x 3 - 165kg

2 x 3 - 185kg

3 x 2 - 200kg

Bench

1 x 5 - 80kg

1 x 5 - 100kg

4 x 4 - 110kg

Assistance Movements

Standing Shoulder Press

5 x 5 - 80kg

Lunges

5 x 5 - 60kg

Next training Friday 8th Jan 2010

[ohjoshua]

Hi VP,

Looks like some strong goals there for 2010.

Whats your training history?

[Viking Power]

Hi VP,

Looks like some strong goals there for 2010.

Whats your training history?

Hi Mate

Thanks, done alot of training in my teens - bodybuilding but never entered anything, i am the biggest and strongest I have ever being in my life which is not saying much as I have only being doing powerlifting for about 7 full months . just focused this time round and alot older.

Not much else to say I have caught the iron bug to move steel.

I know its not heavy at present but one day it will be..

thanks

VP

[Viking Power]

Bodyweight 101.7 kg

Training Friday 8th Jan 2009

Week 4 - Part 3

Squat

1 x 5 - 100kg

1 x 4 - 120kg

2 x 3 - 140kg

6 x 3 - 155kg

Bench

1 x 5 - 75kg

1 x 5 - 100kg

5 x 5 - 105kg

Assistance Movements

Barbell Shrugs

1 x 5 - 140kg

1 x 5 - 180kg

1 x 5 - 220kg

1 x 4 - 260kg

1 x 1 - 300kg

1 x 5 - 220kg

Barbell curls

5 x 5 - 60kg

Good Morning

5 x 5 - 60kg

Next Training Monday 11th Jan

[Viking Power]

Training Monday 11th Jan 2010

Week 5 - Part 1

Squat

1 x 3 - 100kg

1 x 3 - 120kg

2 x 3 - 140kg

3 x 2 - 150kg

Bench Press

1 x 3 - 75kg

1 x 3 - 90kg

2 x 3 - 105kg

3 x 2 - 120kg

Next Training Wednesday 13th Jan 2010 Test Day 95%

[Viking Power]

Training Wednesday 13th Jan 2010 Test Day 95%

All training is raw and no belt

Squat

1 x 3 - 100kg

1 x 3 - 120kg

2 x 2 - 140kg

1 x 2 - 160kg

1 x 1 - 170kg

1 x 1 - 185kg

Bench

1 x 3 - 80kg

1 x 3 - 90kg

2 x 2 - 105kg

1 x 2 - 120kg

1 x 1 - 130kg

1 x 1 - 140kg

Deadlift

1 x 3 - 115kg

1 x 2 - 140kg

2 x 2 - 160kg

1 x 2 - 185kg

1 x 1 - 210kg

1 x 1 - 220kg

all lifts easy

Next Training Saturday 16/01/10

[steak]

Great train :clap:

[HumanPerformance]

Nice work mate,your bench has really come along heaps. Good to see you pulling five wheels a side as well :clap:

[Viking Power]

Great train :clap:

Hi Steak,

Cheers mate I am just trying to get to the end of each cycle with no belt so i can achieve my PB's alot easier so far so good, thanks

VP

[Viking Power]

Great train :clap:

Hi Steak,

Cheers mate I am just trying to get to the end of each cycle with no belt so i can achieve my PB's alot easier so far so good, thanks

VP

Nice work mate,your bench has really come along heaps. Good to see you pulling five wheels a side as well :clap:

Hey Mate

Thanks dude, bench seems to be ok still its only 3 wheels brother not much in the scheme off things when i get 7.5 wheels i might smile, squats where easy bar flew of shoulders in lock out maybe good for 200kg - 210kg raw now i get to try in three weeks, deadlifts yeah still my favorite lol exercise thats the first time with out a belt it felt good still looking for the other five wheels brother, I have being doing alot of work in this cycle on moving each rep as fast as possible I think this is helping