Finally Total Destruction Off Red Machine Has Began

[Viking Power]

Goals 2010[/b

Bodyweight 125kg - small goals 2kg per month

Squat 250kg Raw in contest - 3rd = last novice event Nov

Bench 190kg Raw in contest - 3rd = last novice event Nov

Deadlift 300kg Raw in contest - 3rd = last novice event Nov

Second Novice event is on April 10th Tauranga 2010

Goals 107- 108kg Bodyweight

Squat 210kg Raw

Bench 160kg Raw

Deadlift 250kg Raw

Total 620kg

It will be an increase off 45kg on total from my first competition in Nov 2009

Well they are up now best I get on with it weigh in's every friday part 3 of each training week.

Job done nice work and lighter than you thought you would need to be to complete those weights MEAN!!!!

Cheers TT

Alot more work to be done but improvements are good.

[tinytraps]

Very good lifting VP cant wait to you get into the equipment brother going to be real big numbers sheikos doing wonders 50kg increase in total bluddy awesome bro hoping to follow in guys like you OB tonka and humphreys footsteps 8)

[Viking Power]

Very good lifting VP cant wait to you get into the equipment brother going to be real big numbers sheikos doing wonders 50kg increase in total bluddy awesome bro hoping to follow in guys like you OB tonka and humphreys footsteps 8)

Many Thanks TT

My numbers aren't that good compared to the below names brother but as long as I keep betting myself one day they will be fair, you have no worries being like anyone you want mate, train hard, rest and eat well and believe you can do it.... before you know it your there good luck and thanks again for your comments bloody great go hard TT.

Stay Strong TT

[startinfromscratch]

wicked power VP!

congrats on the progress mate, no doubt at all your gonna keep the foot on the gas, and your numbers are gonna keep climbing. great journal!

[Viking Power]

Comp Two Prep Now Nov 27th (33 weeks)

Week One Part 1

Bench

1 x 2 - 85kg

1 x 3 - 100kg

1 x 3 - 110kg

2 x 3 - 120kg

Squat

1 x 3 - 110kg

1 x 3 - 140kg

3 x 5 - 155kg

Good Morning

5 x 5 - 80kg

Bench

1 x 3 - 85kg

1 x 2 - 100kg

4 x 3 - 110kg

Pin Lockouts

5 x 2 - 135kg

Flat Dumbell flyes

5 x 10 - 20kg

abs

5 x 5 - bw + 20kg

[Viking Power]

wicked power VP!

congrats on the progress mate, no doubt at all your gonna keep the foot on the gas, and your numbers are gonna keep climbing. great journal!

Thanks brother

hahaha full steam ahead brother keep training hard SFS good stuff,

VP

[Big john]

VP solid lifting brother! :clap: :clap: ....those are some big jumps in lifts bro, u inspire me :twisted:

[Viking Power]

VP solid lifting brother! :clap: :clap: ....those are some big jumps in lifts bro, u inspire me :twisted:

Good stuff brother,

go hard BJ give it heaps each time your there brother your numbers are stacking up big guy keep it up.

VP

[Viking Power]

Week 1 Part 2

Deadlift

1 x 3 - 125kg

2 x 3 - 150kg

2 x 2 - 180kg

2 x 3 - 190kg

Bench

1 x 3 - 85kg

1 x 3 - 105kg

3 x 4 - 110kg

Pin lockouts

5 x 6 - 105kg

dumbell flyes

5 x 10 - 12.5kg sore chest - just stretching

deadlift from knees

1 x 3 - 125kg

2 x 2 - 150kg

2 x 4 - 180kg

2 x 4 - 200kg

lunges

5 x 5 - 60kg

[Viking Power]

Week 1 part 3

Bench

1 x 3 - 80kg

1 x 3 - 100kg

1 x 3 - 110kg

1 x 2 - 120kg

2 x 2 - 125kg

1 x 1 - 135kg

1 x 2 - 125kg

1 x 3 - 120kg

1 x 3 - 105kg

1 x 3 - 85kg

Squats

1 x 3 - 110kg

2 x 3 - 135kg

1 x 2 - 155kg

3 x 3 - 165kg

Pin Lock Outs

5 x 6 - 105kg

Flyes

5 x 10 - 15kg

Good Morning

5 x 10 - 60kg

[Viking Power]

week 2 part 1

squat

1 x 2 - 110kg

1 x 2 - 135kg

1 x 3 - 155kg

belt & wraps (starting to get use to gear)

1 x 3 - 165kg

4 x 2 - 185kg

Bench

1 x 2 - 80kg

1 x 3 - 100kg

1 x 3 - 110kg

1 x 3 - 120kg

3 x 2 - 130kg

Squat

1 x 2 - 125kg

1 x 2 - 150kg

2 x 3 - 165kg

pin lockouts

5 x 2 - 135kg

good morning

5 x 5 - 80kg ( back a bit tender from strongman comp) light

abs 5 x 5

[Big john]

Nice work brother still powering thru those workouts! how long u doin this cycle 8weeks?

[Viking Power]

Nice work brother still powering thru those workouts! how long u doin this cycle 8weeks?

Yeah brother I've got 3 cycles till next comp work out like this 8 week reduced volume, 12 week max volume , 13 week low volume comp on test day.

trying to crack up the tempo now making very thing smooth and fast, should make a difference to test week hoping.

VP

[tinytraps]

Hey VP good to finally meet you over the weekend,

Bloody animal you are, coming within 1sec of the herc hold record in your first comp was awesome to watch and you were solid in all your lifts big future for you in the strength world, keep staying away from bodybuilding :pfft:

keep strong brother

TT

[Viking Power]

Hey VP good to finally meet you over the weekend,

Bloody animal you are, coming within 1sec of the herc hold record in your first comp was awesome to watch and you were solid in all your lifts big future for you in the strength world, keep staying away from bodybuilding :pfft:

keep strong brother

TT

hahaha good to meet you too brother, there's hope for anyone and especially you mate you're young and will only get better as time goes on train hard mate, don't worry about BB mate tried that at sixteen though to 20 don't have the genes for that shit, plus the undie thing :shock: no thanks :pfft:

Go hard brother catch you next year at Dales next comp.

VP

[steak]

Nice work bro...8 week pre comp again is it?

[Viking Power]

Nice work bro...8 week pre comp again is it?

Hey brother nah its reduced volume 8 week program less volume than what we have been doing Big T sent though another three programs to take into next comp in Nov, the weights are heavier just less sets and reps feels pretty good so far.

awesome results for you over the weekend well done mate.

VP

[steak]

Nice work bro...8 week pre comp again is it?

Hey brother nah its reduced volume 8 week program less volume than what we have been doing Big T sent though another three programs to take into next comp in Nov, the weights are heavier just less sets and reps feels pretty good so far.

awesome results for you over the weekend well done mate.

VP

sounds good ...will keep an eye on it and keep forging ahead with this 8 weeker. Give it heaps :twisted:

[steak]

pick ya brains a sec? On conditioning week day 2 there is incline bench at 3x 4 reps.....what % bro?

[Viking Power]

pick ya brains a sec? On conditioning week day 2 there is incline bench at 3x 4 reps.....what % bro?

f*ck in all fairness brother I haven't done the conditioning week just back into week one ummm.... if 100kg was your max then 80kg would be good for 4? so just use 80% brother its lite week anyway be good to do a bit off a blow out in one movement what do you think?

otherwise you could also drop it to 70% = 70kg for 3 easy sets is if you are sore?

Ifs its me mate go on first option

VP

[steak]

f*ck in all fairness brother I haven't done the conditioning week just back into week one ummm....

VP

Hard mean bro...Im using it for a deload and letting my occasional training partner catch up so we start 37 at the same time 8)

anyhoo may just piss around at 60% plus chains(40kg) and give it a good nudge as its not much work any way and Im feeling ready to rip into it again. :twisted:

churrr

[Viking Power]

f*ck in all fairness brother I haven't done the conditioning week just back into week one ummm....

VP

Hard mean bro...Im using it for a deload and letting my occasional training partner catch up so we start 37 at the same time 8)

anyhoo may just piss around at 60% plus chains(40kg) and give it a good nudge as its not much work any way and Im feeling ready to rip into it again. :twisted:

churrr

Good stuff mate,

hahaha anyhoo hahaha haven't heard that saying for a long time :pfft: yeah mate give it heaps brother I will be keeping a keen eye on your journal big guy have a strong 8 weeks Steak

VP

[tinytraps]

pick ya brains a sec? On conditioning week day 2 there is incline bench at 3x 4 reps.....what % bro?

Im prety sur its 40% of max bench for incline, max squat for gms, nothing too heavy bro just get a bit of blood pumping.

[Viking Power]

week 2 part 2

Deadlifts to kness

1 x 4 - 125kg

1 x 4 - 150kg

3 x 4 - 175kg

bench press

1 x 3 - 85kg

1 x 3 - 105kg

3 x 3 - 110kg

Deadlifts

1 x 3 - 125kg

1 x 3 - 150kg

1 x 3 - 175kg

1 x 3 - 185kg belt and fast as I could

4 x 3 - 195kg same as above

pin lock outs

5 x 6 - 105kg

flat flyes

5 x 10 - 20kg

lunges

5 x 5 - 60kg light today

[Big john]

heavy ass deadlifts for reps.....awsome bro!