Finally Total Destruction Off Red Machine Has Began

[Viking Power]

Hey Bro,

Good day at the office today you reached all the programmed lifts, it is good when the training come together on the day.

Well done now the cycle to the comp, turn the heat up shorten the rests get the conditioning right up there you know this works so just perfect everything. Treat every lift like a competition lift, minimize the steps out in the Squat 2-3, Pause first reps in all Bench sets, hold lockout before racking, Deads get the setup right for first rep and big intensity hold last rep for a couple of seconds.

Well Done :clap: :clap:

Cheers mate,

yeah just started looking at my foot steps out off the squat racks funny you say that, I have been taking around five I guess until last week I was thinking it was a waste of energy. half way though the last cycle I have stopped all bench presses for a two second pause and same with squats and I will do the same with deadlifts starting monday.

Another powerlifter from where I train told me to do that he said this is one reason why people bomb at meets because they haven't train right?.

Not sure if that's true OB, so I thought what the hell I'll just do it anyway and try and move the weight as fast as possible at the same time so I don't stay down there, I do train alot quicker than the powerlifters at our gym I am sweating my arse off and they don't even break sweat maybe its because three off them train together where as I train alone?

But I will hold all lifts before racking from now on thanks OB for the advice, my glass is quarter full mate anymore advice would be great thanks again.

VP

[Old Bull]

Cheers mate,

yeah just started looking at my foot steps out off the squat racks funny you say that, I have been taking around five I guess until last week I was thinking it was a waste of energy. half way though the last cycle I have stopped all bench presses for a two second pause and same with squats and I will do the same with deadlifts starting monday.

Another powerlifter from where I train told me to do that he said this is one reason why people bomb at meets because they haven't train right?.

Not sure if that's true OB, so I thought what the hell I'll just do it anyway and try and move the weight as fast as possible at the same time so I don't stay down there, I do train alot quicker than the powerlifters at our gym I am sweating my arse off and they don't even break sweat maybe its because three off them train together where as I train alone?

But I will hold all lifts before racking from now on thanks OB for the advice, my glass is quarter full mate anymore advice would be great thanks again.

VP

Squats:

Too many steps and you waste energy holding and controlling the weight, not to sure if the powerlifter was talking about pause in the Squat. But a lot bomb in the Squat because of depth, or being eager, starting the Squat before the command and racking soon as they have finished. Pause Squats help with powering out of the hole. One thing which I don't think I have mentioned is prior to unracking the bar is get your feet directly under the bar take 3 big breaths push abs into belt and step out. Once you have got yourself in the right position breath out slighly still keeping tight, then a big breath and Squat.

Bench:

Not much to add except bring the bar down a bit quicker that you normally would (if you have a slow deliberate lowering), as the bar comes toward your chest push your chest up to meet the bar, (bit like loading up a bow) do not relax the bar on the chest kept it loaded then drive through the feet slam it up. The lockout/holding and pausing is where a lot fail, so pausing the first rep teaches you this. Most guys when they get the lift up just rack it they are so rapt to get it up

Deads:

Not much here the simplest of the lifts, just drive through the heel and pull the bar in close, leave your belt one notch loser for the Dead so you can fill it with a good breath.

Yeah three in a group is good but the work ethic is down, thats why I like Sheiko you can turn the heat up, I am soaked and so are most of the others that do sheiko, the towel is soaked and 2 liters of water later.

Just watch the setups of a few IPF litfers in your class the110s, the Russians are the ones to watch they are like Robots, no wasted energy.

[Viking Power]

Cheers mate,

yeah just started looking at my foot steps out off the squat racks funny you say that, I have been taking around five I guess until last week I was thinking it was a waste of energy. half way though the last cycle I have stopped all bench presses for a two second pause and same with squats and I will do the same with deadlifts starting monday.

Another powerlifter from where I train told me to do that he said this is one reason why people bomb at meets because they haven't train right?.

Not sure if that's true OB, so I thought what the hell I'll just do it anyway and try and move the weight as fast as possible at the same time so I don't stay down there, I do train alot quicker than the powerlifters at our gym I am sweating my arse off and they don't even break sweat maybe its because three off them train together where as I train alone?

But I will hold all lifts before racking from now on thanks OB for the advice, my glass is quarter full mate anymore advice would be great thanks again.

VP

Squats:

Too many steps and you waste energy holding and controlling the weight, not to sure if the powerlifter was talking about pause in the Squat. But a lot bomb in the Squat because of depth, or being eager, starting the Squat before the command and racking soon as they have finished. Pause Squats help with powering out of the hole. One thing which I don't think I have mentioned is prior to unracking the bar is get your feet directly under the bar take 3 big breaths push abs into belt and step out. Once you have got yourself in the right position breath out slighly still keeping tight, then a big breath and Squat.

Bench:

Not much to add except bring the bar down a bit quicker that you normally would (if you have a slow deliberate lowering), as the bar comes toward your chest push your chest up to meet the bar, (bit like loading up a bow) do not relax the bar on the chest kept it loaded then drive through the feet slam it up. The lockout/holding and pausing is where a lot fail, so pausing the first rep teaches you this. Most guys when they get the lift up just rack it they are so rapt to get it up

Deads:

Not much here the simplest of the lifts, just drive through the heel and pull the bar in close, leave your belt one notch loser for the Dead so you can fill it with a good breath.

Yeah three in a group is good but the work ethic is down, thats why I like Sheiko you can turn the heat up, I am soaked and so are most of the others that do sheiko, the towel is soaked and 2 liters of water later.

Just watch the setups of a few IPF litfers in your class the110s, the Russians are the ones to watch they are like Robots, no wasted energy.

Squats, Yeah I am doing pretty much all you say here, I watched Captain Kirk over and over on how he sets up so under the bar is covered.

But the 3 deep breathes maybe not? do you take three deep breathes and let out or hold the lot in? and what is the reason for this method OB?

Bench

I do the method Dave Tate has put out on you tube tuck elbows and big arch, traps and shoulders on the bench, this method I have notice for me slows down my speed coming down because everything feels so tight, especially in the triceps but it does allow me to have a fairy explosive return.

Deadlifts

I have read what you are saying here and have been implying it over the last quarter cycle and will continue to do so, pushing into your feet while coming up, I have been feeling his in the hamstrings the next day so must be working a little hard to get use to that method but its coming along.

Now yesterday while preforming 250kg I was coming up got to knee height and grip and back was fine but legs turn to jelly - started wobbling all over the place is this because my leg strength is to weak or something else?

OB i will watch the Russians tonight mate

Thanks alot for your time

VP

[Old Bull]

Squats, Yeah I am doing pretty much all you say here, I watched Captain Kirk over and over on how he sets up so under the bar is covered.

But the 3 deep breathes maybe not? do you take three deep breathes and let out or hold the lot in? and what is the reason for this method OB?/quote]

This is called Core Bracing, you hold all the breaths (may two) push your stoimach hard into the belt, then squat. It spreads the load from your spine across to your belt. You will a lot srable at the bottom and will seem to be able to power out of the hole.

Bench

I do the method Dave Tate has put out on you tube tuck elbows and big arch, traps and shoulders on the bench, this method I have notice for me slows down my speed coming down because everything feels so tight, especially in the triceps but it does allow me to have a fairy explosive return.

That's good.

Deadlifts

I have read what you are saying here and have been implying it over the last quarter cycle and will continue to do so, pushing into your feet while coming up, I have been feeling his in the hamstrings the next day so must be working a little hard to get use to that method but its coming along.

Now yesterday while preforming 250kg I was coming up got to knee height and grip and back was fine but legs turn to jelly - started wobbling all over the place is this because my leg strength is to weak or something else?

OB i will watch the Russians tonight mate

Thanks alot for your time

VP

This probably began at the start of the lift, not technically in the right position, (250 in you head maybe rushed the lift) so you were not in a good position to bring your hips through, therefore your back would have come into play. Try the same manouver for the Squats but have your Belt one notch looser, just before you drop the last 2" 2-3 breaths push into your belt drop then lift.

Experiment with both, Squat do first 2 reps as usual then the last with the core bracing, then experiment coming out of the rack braced and squat then without, you will notice the difference. Dead first with the core bracing next without, should be a mild surprise here.

OB

[Viking Power]

Squats, Yeah I am doing pretty much all you say here, I watched Captain Kirk over and over on how he sets up so under the bar is covered.

But the 3 deep breathes maybe not? do you take three deep breathes and let out or hold the lot in? and what is the reason for this method OB?/quote]

This is called Core Bracing, you hold all the breaths (may two) push your stoimach hard into the belt, then squat. It spreads the load from your spine across to your belt. You will a lot srable at the bottom and will seem to be able to power out of the hole.

Bench

I do the method Dave Tate has put out on you tube tuck elbows and big arch, traps and shoulders on the bench, this method I have notice for me slows down my speed coming down because everything feels so tight, especially in the triceps but it does allow me to have a fairy explosive return.

That's good.

Deadlifts

I have read what you are saying here and have been implying it over the last quarter cycle and will continue to do so, pushing into your feet while coming up, I have been feeling his in the hamstrings the next day so must be working a little hard to get use to that method but its coming along.

Now yesterday while preforming 250kg I was coming up got to knee height and grip and back was fine but legs turn to jelly - started wobbling all over the place is this because my leg strength is to weak or something else?

OB i will watch the Russians tonight mate

Thanks alot for your time

VP

This probably began at the start of the lift, not technically in the right position, (250 in you head maybe rushed the lift) so you were not in a good position to bring your hips through, therefore your back would have come into play. Try the same manouver for the Squats but have your Belt one notch looser, just before you drop the last 2" 2-3 breaths push into your belt drop then lift.

Experiment with both, Squat do first 2 reps as usual then the last with the core bracing, then experiment coming out of the rack braced and squat then without, you will notice the difference. Dead first with the core bracing next without, should be a mild surprise here.

OB

Ok mate

may be I rushed it to amp up, but 250 isn't much so I don't think that was playing a part on the mind umm, maybe I need to look at technical side of things as you say I will try the above advice OB, I will ask someone at next comp to keep an eye on my deadlifts to see if they can see anything also for better improvements but I will track down some clips on Andy Bolton,

What do you find hard to get right OB if anything?

VP

[Viking Power]

Monday 08/02/10

Conditioning Week

Bench Press

1 x 5 - 80kg

2 x 4 - 100kg

3 x 3 - 115kg

Squat

1 x 5 - 105kg

2 x 4 - 130kg

3 x 3 - 150kg

Hammer Curls

3 x 10 - 15kg

Lunges

3 x 10 - 60kg

Next Training Wednesday

[ohjoshua]

Bah... your ahead of me on everything.

good job on testing glad it went as planned.

your dead is very strong!

keep doing what your doing... its working.

[Viking Power]

Bah... your ahead of me on everything.

good job on testing glad it went as planned.

your dead is very strong!

keep doing what your doing... its working.

Hey Mate,

Thanks bro, keep training hard OJ in the gym and outside the gym good luck brother

VP

[SoaringSwine]

Solid skills assessment there VP. Sheiko must be working well for you.

[Viking Power]

Solid skills assessment there VP. Sheiko must be working well for you.

Thanks alot SS

I must get progress what ever program I do other wise very angry man, but I love the high volume and low reps so his method suits me very well and outside of training is also very strong.

Keep training hard SS your journal is very good, I am impressed from the start to where you are now :clap:

VP

[Viking Power]

Wednesday 10/02/10

Conditioning Week Part 2

Deadlift

1 x 5 - 125kg

2 x 4 - 150kg

3 x 3 - 175kg

Shurgs

3 x 4 - 220kg

Upright Rows

3 x 8 - 60kg

Close Grip Bench

3 x 5 - 100kg

Next Training Friday

[Viking Power]

Friday 12/02/10

Conditioning Week Part 3 "last one yeah"

Bodyweight 104.4kg

Squats

1 x 5 - 100kg

1 x 5 - 120kg

2 x 4 - 140kg

3 x 3 - 160kg

Bench

1 x 5 - 80kg

1 x 5 - 100kg

3 x 3 - 120kg

Bent over rows

1 x 5 - 100kg

1 x 4 - 120kg

3 x 4 - 140kg

Standing Shoulder Press

1 x 5 - 60kg

2 x 4 - 80kg

1 x 1 - 100kg

Good Mornings "light"

4 x 10 - 60kg

Next Training Saturday now for six weeks core training.

[Viking Power]

Saturday 13/02/10

Bench (Rack Bench's 3/4)

1 x 5 - 60kg

1 x 5 - 100kg

1 x 5 - 140kg

1 x 1 - 180kg

3 x 4 - 160kg

Hammer strength Machine - Lat Pulldown - single hand

1 x 5 - 20kg

1 x 5 - 60kg

1 x 5 - 80kg

1 x 5 - 100kg

Hammer strength Machine - shoulder Press - single hand

1 x 5 - 20kg

1 x 5 - 40kg

1 x 5 - 60kg

1 x 0 - 80kg

3 x 3 - 70kg

Squats racks 3/4

1 x 5 - 60kg

1 x 5 - 100kg

1 x 5 - 140kg

1 x 4 - 180kg

1 x 0 - 220kg

2 x 4 - 180kg

1 x 4 - 200kg

Next Training Monday

[Viking Power]

Monday 15/02/10

Week 1

Bench

1 x 5 - 80kg

1 x 4 - 100kg

2 x 3 - 120kg

4 x 3 - 120kg

Squat

1 x 5 - 105kg

2 x 5 - 130kg

5 x 5 - 150kg

Bench

1 x 5 - 90kg

2 x 4 - 105kg

5 x 4 - 115kg

Assistance Work

Lunges

3 x 10 - 60kg

Good Morning's

3 x 5 - 80kg

Hammer Curls

3 x 10 - 18kg

Next Training Wednesday

[ohjoshua]

good to see a bit more pulling movements during your conditioning week.

I have finally kicked off my sheiko this week. One thing that scares me is the lack of pulling work....

[Viking Power]

good to see a bit more pulling movements during your conditioning week.

I have finally kicked off my sheiko this week. One thing that scares me is the lack of pulling work....

Good Luck OJ

You can always add a pulling movement in your assistance work brother just one exercise won't put things out of whack, I will be keeping a keen eye on how you are going best of luck again brother,

VP

[Old Bull]

Bro,

5x5 Squats are nice wake up call just to get things moving.

[Viking Power]

Wednesday 17/02/10

Week One Part Two

Deadlift

1 x 5 - 125kg

2 x 5 - 150kg

2 x 4 - 175kg

4 x 3 - 190kg

Bench

1 x 5 - 90kg

1 x 5 - 105kg

5 x 4 - 115kg

Rack deads - Knees

1 x 5 - 125kg

2 x 5 - 150kg

2 x 4 - 175kg

4 x 3 - 200kg

Assistance Work

Shurgs

1 x 4 - 140kg

3 x 4 - 220kg

Close Grip bench

3 x 5 - 110kg

Upright Rows

3 x 8 - 60kg

Next Training Friday

[Viking Power]

Bro,

5x5 Squats are nice wake up call just to get things moving.

Haha brother

tell me about it mate, :doh: these next four weeks are going to be hard.

Aim for comp now is - Squat 220kg, Bench 160kg, Deadlift 260kg up it a little bit feeling good.

VP

[steak]

Good goals :nod:

[Viking Power]

Good goals :nod:

Cheers brother, things are moving ok

[ohjoshua]

100kg over head.

pretty cool :nod:

[Viking Power]

100kg over head.

pretty cool :nod:

thanks, but its only 1 rep at present mate not to hard to achieve, 180 would be better :nod:

[ohjoshua]

who/what can press 180 strict overhead?

[Viking Power]

who/what can press 180 strict overhead?

Seen some body on you tube do Behind the neck press 220kg that was pretty bad ass, but there must be people out there doing 180kg its not that much in the scheme of things brother, maybe strong for the gym but world wide its nothing.

VP