Finally Total Destruction Off Red Machine Has Began

[Viking Power]

hahaha yeah brother give us a bell mate and we will t up a training day mate no worries there,

Stay strong brother Steak

VP 8)

[Viking Power]

Wednesday Training (Goal bench 150 x 2)

Bench

bar x 5

60 x 5

80 x 5

100 x 5

120 x2 x2 sets

140 x 1

150 x 2 (Goal meet)

Add bench Shirt 48 fury

160 x 1 - down onto two phone books easy

180 x 1 down onto one phone book easy

180 x 1 touch no pause and up ok sort off not happy with lift not quite right want it faster up and to really pull down to touch and a little lack of tricep strength at top.

180 x 1 concentrated on touching ok no pause and exploded off chest to much and came out off grove no lift, oh well not to bad I guess for second time in a bench shirt back to raw for a month and try again plenty off time should nail it next time with a pause.

working out to be around 25 - 30kg carry over in a loose shirt that will be as much as I can hope for at present.

Pause Bench 3 second

80 x5 3 second pause

100x 5 3 second pause

120 x 5 3 second pause

Shoulder Press (Hammer Strength Machine)

40 x 5 each hand

60 x 5 x 3 sets

Front Raises

15 x 12 x 3 sets

[Big john]

nice wrkout load bro and pretty good summary...20-30kg carry over is all good :twisted:

160 x 1 - down onto two phone books easy

180 x 1 down onto one phone book easy

phone books...Geneis!

[steak]

good work bro..grease the groove 8)

[Old Bull]

nice wrkout load bro and pretty good summary...20-30kg carry over is all good :twisted:

160 x 1 - down onto two phone books easy

180 x 1 down onto one phone book easy

phone books...Geneis!

:clap: :clap: :clap: :clap:

good work bro..grease the groove 8)

exactly steak

OB

[Viking Power]

nice wrkout load bro and pretty good summary...20-30kg carry over is all good :twisted:

160 x 1 - down onto two phone books easy

180 x 1 down onto one phone book easy

phone books...Geneis!

:clap: :clap: :clap: :clap:

good work bro..grease the groove 8)

exactly steak

OB

Thanks alot guys ( BJ, Steak and OB)

yeah a few things to iron out in the shirt like blocking out things ie, choking and seams cutting into triceps etc when you're not use to that its a bit off putting and you concentration off the lift making it harder than it properly is once this is over come onwards and upwards stay strong guys.

VP

[runveerun]

Phone books? That's such a good idea! :clap: and you can always ring for help if you get stuck :pfft:

Good stuff VP looking good :salute:

[Viking Power]

Phone books? That's such a good idea! :clap: and you can always ring for help if you get stuck :pfft:

Good stuff VP looking good :salute:

hahaha ring for help... nice one never thought of that keep it mind :pfft: :pfft: thanks for stopping by.... keep up your great training Vee..... :salute:

[ohjoshua]

some very strong lifting there VP... 180 bench!

[Viking Power]

some very strong lifting there VP... 180 bench!

But as log states mate not a comp requirement lift it would be three red lights brother, another month and I shall receive 3 whites boys.... just getting use to gear :evil:

[Viking Power]

Friday Training Goal 240 x 1 deadlift

Deadlift

60kg x 5

100kg x 5

140kg x 5

180kg x 3

200kg x 2 x 2 sets

Add belt

220kg x 1

240kg x 1 (goal meet) - not happy (piss me off) with full range off speed though the rep so next week working sets will start at 220kg with tight explosive form though full ROM and we shall go from there.

bent over rows

60kg x 5

100kg x 5

120kg x 5

deficit deadlift from 3 inch block

160kg x 5 x 3sets working on form and speed

Pullups

bw x 5

bw x 5

bw x 5

standing triceps extensions

bar x 8

40kg x 8

60kg x 6

60kg x 6

weekly progress not bad just hungry for more power don't like small gains, pisses me off.

oh well new week coming bring on monday squats

[Big john]

weekly progress not bad just hungry for more power don't like small gains, pisses me off.

oh well new week coming bring on monday squats

yea bro i like big gains too :twisted: ....i dont like settling for afew kilos but in this game ive come to relized you gotta take what u can get. its the Berzerker frenzy in us bro!

[Viking Power]

weekly progress not bad just hungry for more power don't like small gains, pisses me off.

oh well new week coming bring on monday squats

yea bro i like big gains too :twisted: ....i dont like settling for afew kilos but in this game ive come to relized you gotta take what u can get. its the Berzerker frenzy in us bro!

i dont like settling for afew kilos but in this game ive come to relized you gotta take what u can get

Nah brother you take more.... and never settled for what you can get... and when that shit happens to ya.... you flick it up another level brother and rip that weight a new arsehole that's the only way you are going become good at this sport.

I had a conversation at the gym last night with a guy who said to me that he would be happy to get an extra 5kg on this deadlift in twenty weeks its a new PB he said... I told him I would be pissed off if that's all I received in that time frame new PB or not, he then told me that most people would be jumping up and down for those gains as it would be 10kg per year, well i guess that's where our minds and brains are on a completely different wave length..... well on that note time will tell Big John - VIKING POWER

[tinytraps]

F**K that S**T I expect an extra 5kgs each week, death before weakness!

[Old Bull]

death before weakness!

Massive Bro :clap: :clap: :clap:

[runveerun]

happy to get an extra 5kg on this deadlift in twenty weeks.................. most people would be jumping up and down for those gains as it would be 10kg per year

:shock: That amounts to +250grams a week! The person you were talking to VP he wasn't a PLer was he? I would get bored and possibly suicidal if it was that slow!

[Viking Power]

Cheers TT and OB

I done alot off talking and thinking with a mate off mine on Saturday whats be happening the last few weeks and two things have come into play, (1) to much listening to what everyone else is saying and not doing your own game plan the main reason he said this is that you missed your test week a few weeks back and that's put you right out of your game so you seem to be looking for easy fixes- add to agree (2) your setting goals that are out of reach at present which causes you to look for new ideas while not doing the work on achieving the in between goals first - maybe.

We sat down and plan out what time I had left before the Big Bro Comp and we put aside the big totals and dreams I have, he also mention not to worry about what other peoples weights are its not you which was a fair point probably did this with out realizing I was doing it, if he could pick up on it, we started putting stepping stones in place to get there that are achievable with hard work,we went off numbers were I am actually sitting at present so it sort of goes likes this as we both like Ed Coan so we found his 14 week cycle and sheiko 5 week comp cycle given BBro is on the 20th of nov otherwise repeat week 1 off sheiko 5 week comp cycle if its going to fall on the 27th.

And delivered on what the cycle gives me I did loose that focus for abit and got caught up on numbers it seems as every one else was doing so well i guess.

I will do the best I can and aim for at least 8 out of 9 lifts come big bro that's our game plan and I will be pleased to get it.

VP

[steak]

mate ...your words from a few weeks ago are ringing in my head as I read that. We had beenn talking about goal and some of the bigger lifts that had gone down lately...Steve Pritchard, Dave Dunfords and Reubens training session too mention a few and we both wnated more than we were getting and youi said..

"we are playing catch up. just stick to the programme and your numbers will come up in time"

We both know this but we get impatient :roll: Its a marathon not a sprint bro

Im glad you found some solutions to the problem you created for yourself but seriously its good to have a sit back and re-evaluate goals, stratergies and actions. Your fire is burning bright again!

Love many, trust few and always paddle your own canoe 8)

[Viking Power]

mate ...your words from a few weeks ago are ringing in my head as I read that. We had beenn talking about goal and some of the bigger lifts that had gone down lately...Steve Pritchard, Dave Dunfords and Reubens training session too mention a few and we both wnated more than we were getting and youi said..

"we are playing catch up. just stick to the programme and your numbers will come up in time"

We both know this but we get impatient :roll: Its a marathon not a sprint bro

Im glad you found some solutions to the problem you created for yourself but seriously its good to have a sit back and re-evaluate goals, stratergies and actions. Your fire is burning bright again!

Love many, trust few and always paddle your own canoe 8)

yeah brother, totally agree mate with the above, gotta paddle my own canoe alright and see where it lands up :clap: :clap: never use to worry about's anyone else's as such but have become more focused latley on there's than my own so back to mine mate :clap:

stay strong mate see ya soon.

VP

[Viking Power]

happy to get an extra 5kg on this deadlift in twenty weeks.................. most people would be jumping up and down for those gains as it would be 10kg per year

:shock: That amounts to +250grams a week! The person you were talking to VP he wasn't a PLer was he? I would get bored and possibly suicidal if it was that slow!

LOL I know mate, I felt the same way as our drives are strong for progress.... but I guess if we don't lay down the correct path to reach our high exceptions that we set ourselves, the year could go by and we could find ourselves in the same boat or even worse off, :doh: thank god we are smarter than that.....

VP

[Viking Power]

Ed Coan 14 Week Cycle

# Different approach to the House Comp Clean start, with good form won't worry about numbers just get what I get but with faultless form.

Week One Day One

Squats ( Today's Goals 150kg x 10 reps @ 2 sets)

bar x 10

bar x 10

60 x 10

100 x 6

120 x 5

140 x 5

Add Belt

150 x 10 (goal meet)

150 x 10

Good Technique controlled down and up good start to the program.

Pause Squats (4 second pause)

60 x 6

80 x 6

100 x 6

120 x 6

Stiff Leg Deadlift's

60 x 12

100 x 10

140 x 8

Leg Curl Machine

Plate 13 x 8

Plate 13 x 8

Plate 13 x 8

Hammer Curls

25 x 8

25 x 8

25 x 8

Notes; Actually felt good leaving the gym today not so taxed sore legs but feeling good, this is going be good.

Next Training Wednesday

[tinytraps]

Good choice of cycle brother ed coan is the king, his style of training has fallen out of favour with alot of plers these days but I think linear periodisation has some merit, Might even give them a during the off season. Go hard bro and follow in the steps of greatness 8)

[Viking Power]

Good choice of cycle brother ed coan is the king, his style of training has fallen out of favour with alot of plers these days but I think linear periodisation has some merit, Might even give them a during the off season. Go hard bro and follow in the steps of greatness 8)

cheers brother, its old but simple so its worked before for many sure it'll work for me stay strong bro and good luck with your diet :clap:

VP

[steak]

Have read good things about this cycle bro after we talked a few weeks back.

Some snippets from an EC interview:

BT: WHAT DOES IT FEEL LIKE SQUATTING 900LBS?

Ed Coan: same as 500, but better concentration. 8)

BT: YOU DON'T TRAIN MUSCLES LIKE BICEPS?

Ed Coan: nope, biceps are like ornaments on a xmas tree

WHAT ABOUT LEG PRESSES OR PYLOS?

Ed Coan: They have there place but if you squat hard enough you probably won't be able to do leg presses. Pylos will help.

BT: GIVE ME 5 FACTORS A LIFTER MUST KNOW TO MAKE GAINS.

Ed Coan: knowledge, genetics, technique, some nutrition, recovery techniques, hard work and don't overtrain

Good luck and hard training bro...will be watching with interest but Im sure you'll do well :nod:

[startinfromscratch]

mate, awesome!

ed coan is pretty much the mantis, its gonna make for a good read, a machine like you doing L.P!

L.P gets a fairly bad rap, given all the other methods hitting the mainstream.

Keep it real VP!