Finally Total Destruction Off Red Machine Has Began

[Viking Power]

Alot going on in the Ed coan Workshop!

mad workload bro, awhole bunch of Varity of dif exercises on LP. makes for interesting sessions i guess? 8)

Hey Big Man

Yeah all good in the hood brother, its all fun and games mate until the shit don't go up LOL, you off to first comp with Steak mate?

[Big john]

Hey Big Man

Yeah all good in the hood brother, its all fun and games mate until the shit don't go up LOL, you off to first comp with Steak mate?

lol tell me about it bro! :doh: ...Not this round bro but ill be there as staunch support crew and hand them run attempt cards etc if i have to, i have my sites set on aug 28 on thou! :twisted:

[Viking Power]

Sweet as Big John :clap: :clap:

Week 2 day 3

Deadlifts

60 x 10

100 x 10

140 x 5

140 x 5

Working sets

165 x 10

165 x 10

easy this week not out off breath as much, good form still feeling in glutes and hamstrings not lower back so very happy with this technique looks like a stayer for me.

Hammer strength machine back row (each arm)

60 x 8

80 x 8

100 x 5

110 x 5

Deficit Deadlift off 4 inch block (speed reps)

140 x 5

180 x 4

180 x 4

180 x 4

Bent over rows

60 x 8

add belt bit tried now

100 x 8

100 x 8

Pull ups

BW x 8

BW x 6 Dead battery

Calf raises sitting

60 x 20

60 x 20

[Big john]

Deficit Deadlift off 4 inch block (speed reps)

140 x 5

180 x 4

180 x 4

180 x 4

ya bloody crazy bugger! hahaha bro awsome shit bro, much respect. mustve made ya work for them 4 inch decifits to get the speed of the floor eh mate? :clap: :clap: :clap: :clap: :clap:

the Norse gods in Valhala praise ya efforts bro!

[Viking Power]

mustve made ya work for them 4 inch decifits to get the speed of the floor eh mate?

Nah brother wasn't even hard mate for some reason must be my new technique :-s if I was to do it a month or so back my back would be sore as today but its sweet as today :clap: using alot more leg power and little lower back mate just enough to lock out it ready seems to be working a treat for me.

Stay strong brother

VP

[steak]

This man will have a bid dead one day soon me thinks :nod: Nice work bro

just a side note...a whiles ago when i was doing 2 and 4 inch deficits someone took me aside (might have been Nate or OB) and mentioned that there was not a lot of carryover with the 4" but moreso with the 2" .....just in case it helps man..churr and keep up the good job bro

[Viking Power]

just a side note...a whiles ago when i was doing 2 and 4 inch deficits someone took me aside (might have been Nate or OB) and mentioned that there was not a lot of carryover with the 4" but more so with the 2" .....just in case it helps man..churr and keep up the good job bro

Cheers brother for the heads up mate but will do these till powerhouse comp is done and dusted so I can have a look what its done for me, and will try 2 inch block next year for same period of time and compare the two methods :clap: :clap: :clap:

go hard brother

VP

[Viking Power]

Week 3 part 1

Squats

Bar x 10

Bar x 10

60 x 10

100 x 10

120 x 5

140 x 5

Working sets to program

155 x 8

155 x 8

Pause Squats ( 4 second pause)

60 x6

80 x 6

100 x 6

120 x 6

140 x 5

Stiff Leg Deadlifts

60 x10

100 x 8

140 x 8

Lying leg Curls

plate 13 x 8

plate 13 x 8

Plate 13 x 8

Hammer Curls

20 x10

27.5 x 8

27.5 x 8

[Old Bull]

Pause Squats ( 4 second pause)

60 x6

80 x 6

100 x 6

120 x 6

140 x 5

Nasty piece of work the Pause Squats but a 4 count 5+ reps brother, you are "The Punisher"

OB

[Viking Power]

Week 3 Day 2

Bench

Bar x 10

60 x 10

80 x 10

100 x 10

Working sets to program

110 x 8

110 x 8

Loose Shirt Bench 48 Fury

150 x 1 down to 2 phone books

160 x 1 down to 1 phone book

160 x 1 touch & pause easy

165 x 1 touch and pause easy

170 x 1 touch and pause easy

only third time in a shirt now just getting the form correct best and easiest session in the shirt so far, move it up to 180kg next time just keeping the form should be right come the end of the year.

Seated dumbell Press

25 x 8

271/2 x 8

30 x 8

35 x 6

Front raises

12.5 x 12

12.5 x 12

12.5 x 12

Lateral raises

12.5 x 12

12.5 x 12

12.5 x 12

that's all today shirted bench took time tonight 4 people working on one bench but good.

[Viking Power]

Pause Squats ( 4 second pause)

60 x6

80 x 6

100 x 6

120 x 6

140 x 5

Nasty piece of work the Pause Squats but a 4 count 5+ reps brother, you are "The Punisher"

OB

hahaha cheers OB not that bad mate will push these over the next twenty weeks as I think they have alot of benefits to be gained from them.

VP

[Big john]

good session bro, ya geared lifts seem to be really comming together nicely bro, keep it up

[Viking Power]

good session bro, ya geared lifts seem to be really comming together nicely bro, keep it up

cheers brother just taking it slowly mate get form right so there's no back trackin later on trying to correct shit seems to be ok.

thanks man

VP

[bar-belle]

only way to go 8) good work...I see a big bench coming your way VP :grin:

[Viking Power]

only way to go 8) good work...I see a big bench coming your way VP :grin:

Cheers Matey,

we'll just kept podding on and see where we lend up :pfft: train hard mate and awesome result from your first comp :clap:

VP

[Viking Power]

Week 3 Day 3

Deadlifts

60 x10

60 x 10

100 x 10

140 x 5

140 x 5

Working sets

175 x 8

175 x 8

Hammer Strength Back Machine (each arm)

45 x 8

65 x 6

85 x 6

105 x 6

Chins

BW x 8

BW x 8

BW x 8

BW x 7

Bent Over Rows

60 x 8

100 x 8

100 x 8

100 x 8

[steak]

Good work on the deads bro :clap: that would get ya chuffing

[Viking Power]

Good work on the deads bro :clap: that would get ya chuffing

hahaha yeah mate last night was worse than the tens but wasn't 100% to much food before workout :roll: never mind its being noted.

VP

[Viking Power]

Week 4 part 1

Squats

60 x 10

80 x 10

100 x 10

140 x 5

working sets

165 x 8

165 x 8 used belt on last set sweating like a pig and breathing like a mad dog on heat, besides that not to bad

Gear work just briefs and wraps trying to nail form better.

loose suit 46 cent

180 x 2

190 x 2

190 x 2

190 x 2

all easy just still trying to get ass below the knee pretty much there, before knee starts moving forward add a bit more weight next time 200 and go from there, but its all good.

Stiff Leg Deadlifts

60 x 8

110 x 8

140 x 8

leg curls

14p x 6

14p x 6

14p x 6

Hammer Curls

30 x 8

30 x 8

30 x 8

Dumbbell Shrugs pause at top and at bottom nice and tight

60 x 8

60 x 8

60 x 8

[steak]

whats the suit fit like bro?

[Viking Power]

whats the suit fit like bro?

hey mate, suit pretty easy to get on but got some beauty battle scars today just using it straps down for the next 5 times over ten weeks and then straps up going into comp five weeks out from judgment day, and it should give me enough time to sort out the groove if I need to with straps up..... i am I don't have too :pray:

[HumanPerformance]

Hi Troy,

Good to see your changing it up and trying an Ed Coan cycle as a bit of a change. I used to do some of his routines about 12 years ago and really enjoyed them. I cant remember if I got stronger on them or not but I allways liked the logical approach to his training methods.

[Viking Power]

Hi Troy,

Good to see your changing it up and trying an Ed Coan cycle as a bit of a change. I used to do some of his routines about 12 years ago and really enjoyed them. I cant remember if I got stronger on them or not but I allways liked the logical approach to his training methods.

hey brother,

Yeah I have a mean as plan brother for getting stronger each cycle, Coan is the man and as you said mate awesome logical approach it worked for him bound to work for me :pfft:

Time will tell looking forward to week 10 though to 14.

I have a good plan for 2011 mate, staying in the 110kg class decided not to gain anymore weight at present, still keen to catch up not training on saturdays at present just extra rest but will do a workout when ever you want mate just give me a PM, hows your training going big guy? good to hear from ya

[HumanPerformance]

Oh thats good you have decided to stay in the 110kg. No point continuing up if your starting to gain more fat than muscle.

My training going well thanks mate, been back into it for about 3 weeks now so strength coming back slowly. Yeah still keen as to have a workout together, where are you training these days? New lynn?

[steak]

whats the suit fit like bro?

hey mate, suit pretty easy to get on but got some beauty battle scars today just using it straps down for the next 5 times over ten weeks and then straps up going into comp five weeks out from judgment day, and it should give me enough time to sort out the groove if I need to with straps up..... i am I don't have too :pray:

okey dokey...thought you may have been working with straps up by now. will be keen to see what you get out of it.