Finally Total Destruction Off Red Machine Has Began

[Old Bull]

Good work in the Gear Brother better when there are people to help you

Stay Strong

OB1

[Viking Power]

Good work in the Gear Brother better when there are people to help you

Stay Strong

OB1

Yeah great group of people :clap: but gear work still alot more ironing out to do before BBro , but i will do enough to get the lifts passed.... maybe end of year goals a little high for this bodyweight but we shall see how it pans out, I'll give 120% anyway.

VP

[bar-belle]

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:

Hey VP it was good to catch up and like the guys have all said you are looking really strong in your training. Squats are impressive mate :nod: . It was great for D to have someone else to work the shirt and suit with. I didn't realise and I think most people don't... just what hard work and practice goes into equipped lifting.

[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:

Hey VP it was good to catch up and like the guys have all said you are looking really strong in your training. Squats are impressive mate :nod: . It was great for D to have someone else to work the shirt and suit with. I didn't realise and I think most people don't... just what hard work and practice goes into equipped lifting.

Hey thanks bb,

The gear work is hard you use alot of energy just putting that shit on... I will do some research for us and try and find a better way of getting it on - "less taxing"

But in saying that I think once that part is mastered it will be like riding a bike we all should be sweet as....

Its always great to train at CBC with Damo and crew I wish I lived closer....

Train hard and see ya in less than 2 weeks good luck

Stay Strong

VP

[Viking Power]

Week 6 Day 1

Squats

bar x 10

60 x 10

100 x 10

140 x 6

160 x 5

working sets add belt

180 x 5

180 x 5 (a bit harder today)

Pause Squats ( 4 second pause)

100 x 8

100 x 8

100 x 8

Leg Curls

14p x 6

14p x 6

14p x 6

Hammer Curls

32.5 x 6

32.5 x 6

32.5 x 6

Abit sore from weekend bash at CBC still manage work load

[steak]

Good effort bro 8)

[Viking Power]

Cheers steak

f*@kin flu anyway got what i needed to get,

week 6 day 2

Bench

60 x 8

80 x 8

100 x 8

100 x 8

120 x 5

Working sets

125 x 5

125 x 5

Incline Press

60 x 10

80 x 8

100 x 5

60 x 10 with 4 second pause on each rep

Flyes

22 x 10

22 x 10

22 x 10

One arm shoulder press (dumbbell)

30 x 8

35 x 6

40 x 2

Laterial raises

17.5 x 8

17.5 x 8

17.5 x 8

One arm dumbbell extensions (light)

10 x 10

12.5 x 10

15 x 10

17.5 x 10

[Big john]

I take my helmet off to you bro, good shit even with the viking flu! :shock:

wish i could say the same about my efforts tonight!

[Viking Power]

I take my helmet off to you bro, good shit even with the viking flu! :shock:

wish i could say the same about my efforts tonight!

cheers brother I hate the bloody winter always get a flu :evil: oh well just have to work though it and do the best I can

[Viking Power]

week 6 part 3

Flu almost gone

Deadlifts

60 x 10

100 x 10

140 x 8

180 x 6

working sets add belt

205 x 5

205 x 5 easy but my form fell away a little wasn't f*@kin happy to put it in nice words - but will work on it.

Hammer strength machine row - each arm

40 x 10

60 x 10

80 x 6

100 x 7

Pull Ups

BW x 9

BW x 9

BW x 9

Dumbbell shurgs - light today with a pause

45 x 10

45 x 10

45 x 10

Sitting calf raises

80 x 8

80 x 8

80 x 8

[HumanPerformance]

Hi brother! Good to see your still hitting it hard even though you are sick!!

[Old Bull]

Flu almost gone

It takes a while this thats going around

working sets add belt

205 x 5

205 x 5 easy but my form fell away a little wasn't f*@kin happy to put it in nice words - but will work on it.

Thats the spirit Brother :clap:

[Big john]

Solid way to end the day....smash that flu on the head, and grab that fucking barbell and raise the dead! 8) :pfft: :pfft: :pfft:

[Viking Power]

Hi brother! Good to see your still hitting it hard even though you are sick!!

Hi Brother cheers mate yeah not that heavy yet in a couple of weeks 220 x 5 might have me saying a little different but will give it a good nudge.

I have improved my technique but when it gets a little heavier that seems to fall away, but still alot better than before when I done 240kg raw, so its getting there.

good to hear from ya

VP

[Viking Power]

Flu almost gone

It takes a while this thats going around

working sets add belt

205 x 5

205 x 5 easy but my form fell away a little wasn't f*@kin happy to put it in nice words - but will work on it.

Thats the spirit Brother :clap:

Cheers OB1

This is a nice way to spent your birthday mate - NOT, LOL yeah I have being pretty lucky with it so far just had it for 3 - 4 days,

Yeah mate as stated above brother when weight gets put into the movement things are not quite the same as the warm ups LOL well got up to 195kg before loosing some technique next cycle will aim for 220 before I loose a bit of technique

VP

[Viking Power]

Solid way to end the day....smash that flu on the head, and grab that fucking barbell and raise the dead! 8) :pfft: :pfft: :pfft:

LOL I'm trying big fella :pfft: :pfft:

[Viking Power]

Week 7 Part 1 (half way though)

Squats

60 x 10

100 x 10

140 x 5

160 x 3

180 x 1

Working sets belts and wraps (s*#t had to work today yeah buddy)

190 x 5

190 x 5 second set heaps stronger than first set may need to warm up a bit more.

Low Box Squats, (concentrating on form)

60 x 10

100 x 10

100 x 10

100 x 10

Stiff Leg deadlifts

60 x 10

100 x 10

140 x 10

Leg Curls

14p x 8

14p x 8

14p x 8

Hammer Curls (loose form abit of swinging not to bad though)

37.5 x 5

37.5 x 5

37.5 x 5

[Old Bull]

Nice Work Brother

[steak]

may need to warm up a bit more.

dude..that will be a first :pfft: :grin:

[Viking Power]

Nice Work Brother

Cheers OB1

[Viking Power]

may need to warm up a bit more.

dude..that will be a first :pfft: :grin:

Bahahaha Yeah Buddy..... :pfft: :grin:

[startinfromscratch]

strong as always bro!

looks like coan/phillipi is treating you well thus far. Now its gonna start making you sweat eh bro? :clap:

[Viking Power]

strong as always bro!

looks like coan/phillipi is treating you well thus far. Now its gonna start making you sweat eh bro? :clap:

cheers brother,

I will have to cut back 5kg of the program for next weeks squats mate, to 195kg with belt and loose wraps, but that's cool will try and keep up with the rest, not ready for 200kg x 5 x 2 sets with good form, could drop the fuckers easy enough but not good in the long run, but I see some new PB's coming in week 11 onwards no matter what so thats good.

Bench program is looking ok so far, and deadlift not to bad either so fun times ahead mate, see ya in the weekend mate

VP

[Viking Power]

week 7 part 2

Bench

60 x 10

80 x 10

100 x 6

120 x 3

Working sets

130 x 5

130 x 4 (missed one - f*@k my fault took it to easy and paid the price won't happen next week)

Pause benches

100 x 8

100 x 8

100 x 8

Dumbbell flyes

22.5 x 12

22.5 x 12

22.5 x 12

Dips

BW x 10

BW + 20kg x 6

BW + 30kg x 5 (work with these and aim for 50% of the D - mans weight before BBro)

Standing triceps extensions with Dumbbell

10 x 10

12.5 x 10

15 x 10

17.5 x 8

20 x 8

Sitting Dumbbell Press (shoulders)

30 x 10

36 x 10

39 x 8

Standing Front Raises

17.5 x 12

17.5 x 12

17.5 x 12

Dumbbell Shrugs

60 x 10

60 x 10

60 x 10

[red machine]

mate i found a old vid.....looks 1920, could almost swear it is u ay......