Finally Total Destruction Off Red Machine Has Began

[Viking Power]

Cheers Tonka, Steak, and OB

Yeah I'm fired up going to try all lifts with no belt or wraps but if need be I'll have them in my gym bag. I will be piss off if I have to use them though.

Goals

Squats 220kg

Bench 150kg

deadlifts 250kg

[steak]

Howd it go bro

[Viking Power]

Well steak brother bad day for me as you can see below but all in all lesson taken on board time to adjust a couple off things and I will move on cheers brother.

Well Test day today - I f*@k up plain and simple pissed off with myself tonight but on the bright side technique was good just no f*@king power out of the hole in the Squat and Bench, weight felt heavy today any other day could off nailed this s*#t so this really pisses me off tried very hard to switch the mind over but end off the day I think I just done to much over the weekend spotting and loading at APC worked all day sunday so only got 5hrs sleep started at 3am in bakery for a friend and trained yesterday and today my body says f*@k you its to much and I paid the price today so will listen to my body more on next cycle and put it off a few days if need be instead of going by paper I guess its going to depend on what I have done leading up to next test day, I going to rest more from tonight onwards.

Well have to fail to become better and its my turn to feel it, so every thing is noted and I won't let this become an issue again.

Week 5 part 2

Squat

1 x 3 - 100kg

1 x 3 - 120kg

1 x 3 - 140kg

1 x 3 - 160kg

1 x 2 - 180kg

1 x 1 - 200kg belt

1 x 1 - 220kg belt dropped the prick in the hole

1 x 1 - 220kg belt and knee wraps got it up with a little touch off the bar from Steve King - thanks brother for the help sorry mate I didn't preform today.

Bench

1 x 3 - 100kg

1 x 3 - 120kg

1 x 2 - 130kg

1 x 1 - 140kg

1 x 1 - 150kg missed f*@k it

1 x 1 - 150kg missed it again f*@k.........

packed up and went home mad as hell swearing all the f*@king way back in the van sorry for the swearing but s*#t I am mad.

[steak]

yeah..I seen it at PH bro...a bit gutted for you for sure considering how hard you train mate! You know what to do now though so go back and SMASH IT HARD for skills evaluation bro.

Chin up bro! Your strong as an Ox 8)

[Old Bull]

Hey Brother,

Looks like a lot of positives to be had from this.

[Tonka]

An important learning experience I learnt from Sheiko is even though the workouts are pre-set/regimented, we arent robots. Its important to listen to the body and knowing the difference between accumalated training fatigue to being fully overtrained. I think if you had left the test for say Thursday or even Friday of this week, things may have been different.

Its all good bro, you'll be back! Your passion and willingness to move big amounts of tin will ensure this!

[Viking Power]

thanks very much guys,

New day still kicking so bring on the 30th off may for new PB's at Dales place YEAH BUDDY....... :pfft:

[startinfromscratch]

pity about the skills eval, but you did do all the hard work, im sure once you test fresh, youll kill it mate!

[ohjoshua]

VP is human after all... had me wondering for a bit there mate.

you will have to make up for it at dales as you said.

[Big john]

VP bro youll bounce back bro meanier then ever....watching you train youve got a killer mindset....STAY STRONG!!!!

[Viking Power]

Cheers guys yeah no worries

Fridays Training

Week 5 part 3

Squat

1 x 3 - 125kg

2 x 3 - 145kg

2 x 3 - 160kg

4 x 2 - 165kg

Bench

1 x 3 - 90kg

2 x 3 - 105kg

6 x 3 - 120kg

Pin lockouts

5 x 6 - 110kg

flyes

5 x 10 - 20kg

good morning

3 x 5 - 100kg

[Viking Power]

Monday week 6 part 1

Squat

1 x 3 - 110kg

2 x 3 - 135kg

2 x 3 - 155kg

4 x 2 - 180kg

Bench

1 x 3 - 80kg

1 x 3 - 100kg

2 x 3 - 110kg

5 x 3 - 125kg

Squat

1 x 3 - 125kg

2 x 3 - 145kg

4 x 3 - 165kg

Dumbell Flyes

5 x 10 - 20kg

[steak]

good work bro 8) Keep at it. All over the country today your fellow sheiko-ites were squatting and benching then squatting again

[Big john]

good numbers bro keep thrashin the iron!

[Viking Power]

good work bro 8) Keep at it. All over the country today your fellow sheiko-ites were squatting and benching then squatting again

Yeah Brother saw your journal the weights are increasing fast well done :clap: awesome going brother

good numbers bro keep thrashin the iron!

Cheers Big John you to brother :clap:

Week 6 Part 2

deadlifts to knees

1 x 3 - 125kg

2 x 2 - 150kg

2 x 2 - 165kg

3 x 1 - 175kg

Bench

1 x 3 - 80kg

1 x 3 - 100kg

2 x 3 - 110kg

2 x 3 - 125kg

3 x 2 - 135kg

Deadlifts

1 x 3 - 125kg

1 x 3 - 150kg

2 x 3 - 175kg

5 x 3 - 200kg

flat flyes

5 x 10 - 20kg

[Viking Power]

Week 6 part 3

Bench

1 x 3 - 85kg

1 x 3 - 105kg

2 x 3 - 110kg

5 x 3 - 125kg

Squat

1 x 3 - 125kg

2 x 3 - 145kg

2 x 3 - 155kg

6 x 3 - 180kg

Bench

1 x 4 - 85kg

1 x 4 - 101kg

4 x 4 - 110kg

Pin Lockouts

5 x 6 - 110kg

Flyes

5 x 10 - 20kg

good morning

5 x 5 - 80kg

abs

5 x 5 - BW whatever they're called? (ab stuff anyway)

I had to change my title sorry - just tried out new stances and grips on squats and bench this afternoon and I am weaker in these stances and grips but in the long run it will be better for me, there is less ROM for each lift so heavier weights can be used in the long term once I am stronger at them.

Dale brother I will try and set a deadlift PB only this time round at workshop due to my grips changing on bench and stance change in the squat I am not where I need to be break PB's next week as I found out today back to week one Monday.

3 full cycles before last novice comp.

LAST NOVICE COMP GOALS REVAMPED FROM PAGE 1

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

Bench 170kg Raw in contest - 3rd = last novice event Nov

Deadlift 280kg Raw in contest - 3rd = last novice event Nov

[steak]

Let me guess...you widened your bench grip and squat stance?

Awesome goals Bro...behind ya all the way man! 8)

[Viking Power]

Let me guess...you widened your bench grip and squat stance?

Awesome goals Bro...behind ya all the way man! 8)

Yeah Brother

:pfft: It had to be done sooner or later so thought better do it now while I'm still at novice level mate cheers big guy see ya next weekend

[Viking Power]

Cycle one of three

Condition Week

Monday

Bench Wide Grip

1 x 5 - 80kg

2 x 4 - 100kg

3 x 3 - 110kg

Squat Wider Stance

1 x 5 - 110kg

2 x 4 - 135kg

3 x 3 - 155kg

Flat DB's

3 x 10 - 35kg

GM's

3 x 5 - 100kg

[Big john]

good train bro...awsome goals to aspire too!

[Viking Power]

good train bro...awsome goals to aspire too!

Cheers big guy just at the beginning of the cycle again trying to master new stances and grips not to bad today really fast and good form but weight light so we will see what happens week 5 and week 8 of the cycle matey.

yeah goals shouldn't be an issue bring on The House actually looking forward to that.

Stay the strongest brother

VP

[Old Bull]

Conditioning week good way to start new stances and grips :clap:

[Viking Power]

Conditioning week good way to start new stances and grips :clap:

yeah brother works out well too 3 full cycles 9 weeks each takes me to 27th nov or I will make the last cycle 8 weeks takes me to 20th nov bring on the house :clap:

[Viking Power]

Condition week part 2

deadlifts

1 x 5 - 125kg

2 x 4 - 150kg

3 x 3 - 180kg (Ok should be good for new PB at Dales anything over 250kg - Goal 260kg)

Incl Bench

3 x 4 - 100kg wide grip

Close Grip Bench

3 x 8 - 100kg speed reps

DB Lunges

3 x 5 - 20kg just light stretch

Easy day everything fast feel good

[Big john]

looking good bro...good goal for the dead