Finally Total Destruction Off Red Machine Has Began

[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:

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

Nah still concentrating on form with straps down only use it every second week about my 4th time in it now I think still going for raw strength but 7 weeks out from comp will go for my biggest single I can get in it straps up, hoping between 250 - 270kg is the target then a 5 week peaking cycle for bbro and see what happens then I would have being training for just over a year Squats are my weakest lift i am putting more and more focus on them should be good this time next year.

[Viking Power]

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?

Sweet mate, yeah in New Lynn but if Albanys better for you I can arrange that brother, catch up soon

[Viking Power]

Week 4 part 2

Bench

Bar x 10

60 x 10

80 x 10

100 x 10

100 x 10

Working Sets

115 x 8

115 x 8

Incline Close Grip

Bar x 10

60 x 10

80 x 10

100 x 6

105 x 3

D/Bell Shoulder Press

27.5 x 12

30 x 8

35 x 6

37.5 x 3

Standing Shoulder Press (Light)

60 x 8

60 x 8

60 x 8

Front Raises

12.5 x 12

12.5 x 12

12.5 x 12

Laterial Raises

12.5 x 12

12.5 x 12

12.5 x 12

[Viking Power]

Week 4 Part 3

Deadlifts

60 x 10

60 x 10

100 x 10

140 x 5

140 x 5

Working Sets

185 x 8

185 x 8

Hammer strength machine (each arm)

40 x 10

60 x 8

80 x 8

100 x 8

Chins

bw x 8

bw x 8

bw x 8

bw x 8

Bent Over Rows

60 x 8

100 x 8

100 x 8

100 x 8

Calf Raises Sitting

70 x 8

70 x 8

70 x 8

[startinfromscratch]

still cranking that volume eh VP, trainings looking solid bro.

roll on the next ten weeks mate!

[Viking Power]

still cranking that volume eh VP, trainings looking solid bro.

roll on the next ten weeks mate!

Cheers SFS

yeah mate reps start to come down at last yeah buddy..... but weights goes up alot see how we pan out.

Stay strong brother :salute:

VP

[TonganTerror]

so much involved in these powerlifting programs its all anew learning curve watching and learning by reading these journals good volume VP awesome you looking for a 270kg squat??f*ck yeah my dream squat \:D/

[Viking Power]

so much involved in these powerlifting programs its all anew learning curve watching and learning by reading these journals good volume VP awesome you looking for a 270kg squat??f*ck yeah my dream squat \:D/

Yeah brother new to me too but its always a learning curve mate, just learn,fix / adjust and move forward with out making the same mistakes and I have made a few along the way so far but haven't repeated them as of yet but am starting to loose count :pfft: :pfft:

easy to write 270kg squat brother but still have to pull it off 8) 270kg ain't much in the scheme of things but set small stones down and you'll get there mate no worries.

keep training hard your training log is looking good :clap:

VP

[steak]

still a ways till november bro...the Viking will rise :twisted:

I'll stay in touch next week bro (waiting for package to arrive) and we'll knock a few over equipped eh 8)

[Viking Power]

still a ways till november bro...the Viking will rise :twisted:

I'll stay in touch next week bro (waiting for package to arrive) and we'll knock a few over equipped eh 8)

True brother, deadlifts this week were a little harder :wink:

Yeah mate keen as next Saturday to put a dent in it I have a PASS :pfft: :pfft:

[Viking Power]

week 5 day 1

squats

60 x 10

100 x 10

140 x 6

140 x 6

add belt squats to program

175 x 5

175 x 5

Pause squats (4 second pause)

60 x 8

100 x 6

120 x 6

140 x 4

stiff deadlifts

60 x 10

100 x 10

100 x 10

100 x 10

leg curls

14p x 6

14p x 6

14p x 6

hammer curls

32.5 x 5

32.5 x 5

32.5 x 5

pretty light assistance work today a bit flat

[Viking Power]

Week 5 day 2

Bench

60 x 10

80 x 10

100 x 10

100 x 10

Working sets

120 x 5

120 x 5

Incline Press

60 x 10

100 x 5

100 x 5

100 x 5

Flyes

22 x 10

22 x 10

22 x 10

Behind neck press

60 x 8

70 x 5

80 x 1 off the head press LOL easy hahaha have to work on 75kg for reps

60 x 6

Dumbbell shrugs (easy with pauses)

60 x 8

60 x 8

60 x 8

Front raises

15 x 10

15 x 10

15 x 10

Lateral raises

15 x 10

15 x 10

15 x 10

[steak]

off the head press :roll: :pfft: been there bro...good session :clap:

[Viking Power]

off the head press :roll: :pfft: been there bro...good session :clap:

hahaha yeah good for a laugh am keen as to try and reach three plates on the behind neck press by end of next year even if its off the head for starters LOL, PM you back on PH brother.

[Viking Power]

Deadlifts

60 x10

100 x 10

140 x 8

180 x 8

Working sets

195 x 5

195 x 5 EASY fastest reps to date

Deficit Deadlift off 2 inch board (Speed Work)

140 x 8

140 x 8

140 x 8

Bent Over Row

100 x 10

100 x 10

100 x 10

Wide Grip

BW x 8

BW x 8

BW x 8

[steak]

nice work on the deads bro :clap:

[Big john]

Deadlifts

60 x10

100 x 10

140 x 8

180 x 8

Working sets

195 x 5

195 x 5 EASY fastest reps to date

Deficit Deadlift off 2 inch board (Speed Work)

140 x 8

140 x 8

140 x 8

Bent Over Row

100 x 10

100 x 10

100 x 10

Wide Grip

BW x 8

BW x 8

BW x 8

andy bolton in the making here! :twisted:

[Viking Power]

LOL I'll leave that up to you heavy weights to challenge Bolton more of a chance than me... :nod:

But we'll moving ahead on the dead's and looking forward to giving 270kg a nudge at the end of the cycle "lets hope it comes off the floor :? "

see ya's tomorrow

VP

[Viking Power]

Train today for some extra work with gear just for fun at CBC

Big thanks to Damo and Rach - (rach Yummy cake thanks very much:-))

great to see the team,Steak , Rach, Big John, Red Machine, Adam, Mel, and the one and only SFS thanks heaps guys and girls for the help today that was awesome :clap:

:clap:

Bench

60 x 8

100 x 5

100 x 5

140 x 1

Add Shirt Fury 48

140 x 1 onto board 1

160 x 1 onto board 1

160 x 1 onto board 2

160 x 1 touch and pause

170 x 1 touch and pause maybe need to address landing zone.... lifts were easy maybe slight adjustment.

Squat

60 x 10

100 x 6

100 x 6

140 x 5

180 x 1

add suit, wraps, belt

180 x 1 straps down

220 x 1 straps up light weight and stepped forward so we decided to put some more weight on the bar

240 x (x) missed deep enough just not enough power at present, move on from here not bad for first time with straps up, I'll work with this as 1RM at present.

Thinking a few more sessions in the suit and this will be no worries as it felt pretty light, thanks again CBC Crew :-)

:-)

[steak]

that was fun bro...as usual it was good smashing tin with ya again. Thanks for your help bro. Ive got plenty of work to do to get the best from that shirt but you on the other hand have a few small tweaks and the big bench will be yours. Nice squatting too bro...good depth and speed leaves nothing to doubt. 8)

[Viking Power]

that was fun bro...as usual it was good smashing tin with ya again. Thanks for your help bro. Ive got plenty of work to do to get the best from that shirt but you on the other hand have a few small tweaks and the big bench will be yours. Nice squatting too bro...good depth and speed leaves nothing to doubt. 8)

Yeah bro it was cool brother nah me and you have work to do with the gear mate.... we'll the ROOKIES.... :pfft: :pfft:

catch up in two weeks go hard mate.....

[startinfromscratch]

STRONG LIKE TRAKTOR BRO!!!!!

[Big john]

Traktor anit got nothing on a Norse v8 viking supercharger!

[steak]

yeah youre toooo modest :grin:

[Viking Power]

Thanks guys catch up soon 8) 8)