Finally Total Destruction Off Red Machine Has Began

[Viking Power]

looking good bro...good goal for the dead

cheers Big John

hopefully see you there? it will be another brick brother,

stay strong

VP

[Big john]

looking good bro...good goal for the dead

cheers Big John

hopefully see you there? it will be another brick brother,

stay strong

VP

if boris deems me worthy i will brother

[steak]

Im going to enjoy you smashing that dead bro! :twisted:

[Viking Power]

Im going to enjoy you smashing that dead bro! :twisted:

Cheers brother we'll give it a nudge

[Viking Power]

Condition week part 3

Bench

1 x 5 - 80kg

2 x 4 - 100kg

3 x 3 - 110kg

Squats

1 x 5 - 110kg

2 x 4 - 140kg

3 x 3 - 160kg

Behind neck press

3 x 8 - 60kg

DB flyes

3 x 10 - 20kg

Conditioning week finish pretty light week but still felt it though out the week, just adding more stretching in to help with recovery.

[Big john]

hows the recovery coming along bro?

[Viking Power]

hows the recovery coming along bro?

recovery is good brother, I have stopped working in the weekends now since last week so that has help, conditioning week has helped so feel good for sunday and then into week one yeah buddy. \:D/

[Old Bull]

I always wonder where Boris gets his names from Conditioning Week is some times like a full blown training week not as you would think a light week.

[Viking Power]

I always wonder where Boris gets his names from Conditioning Week is some times like a full blown training week not as you would think a light week.

lol yeah i'm hearing ya mate , still the volume is down you miss a another round of squats, deadlifts and bench though out this week, its that second round where I have to focus abit more once in the cycle, he is a genius with %'s and cycling in the program and that it can work for everyone.

Stay the strongest OB

[steak]

he is a genius with %'s and cycling in the program

agree there bro...just watching my TP Adam adapt to it...he gets taken to the edge, dangled by a thin string and then dragged back to safety :twisted: The same thing happens to me too at near twice his bodyweight :grin:

[Viking Power]

he is a genius with %'s and cycling in the program

agree there bro...just watching my TP Adam adapt to it...he gets taken to the edge, dangled by a thin string and then dragged back to safety :twisted: The same thing happens to me too at near twice his bodyweight :grin:

hahahaha yeah Steak I know what you mean but I used to think it was about bodyweight too the more you weigh the easier it would be but now I know its about where you are at present strength wise to what you can handle % wise to your 1RM its going to be hard what ever you weigh which makes the sheiko program so good, good training to Steak by the way I have read your journal lately :shock: awesome stuff :clap:

Really Glad your training partner is going well also helps to have a keen training partner like yourself and that you too can feed of each other keep it up guys see you tomorrow mate

VP

[Old Bull]

lol yeah i'm hearing ya mate , still the volume is down you miss a another round of squats, deadlifts and bench though out this week, its that second round where I have to focus abit more once in the cycle, he is a genius with %'s and cycling in the program and that it can work for everyone.

Stay the strongest OB

Yeah the 1st week straight after conditioning week is like a rude awakening like you have done nothing.

he is a genius with %'s and cycling in the program

agree there bro...just watching my TP Adam adapt to it...he gets taken to the edge, dangled by a thin string and then dragged back to safety :twisted: The same thing happens to me too at near twice his bodyweight :grin:

That he is his VP %'s are bang on

Steak, good summary of what happens to you in the programme.

hahahaha yeah Steak I know what you mean but I used to think it was about bodyweight too the more you weigh the easier it would be but now I know its about where you are at present strength wise to what you can handle % wise to your 1RM its going to be hard what ever you weigh which makes the sheiko program so good,

VP

True VP

[Viking Power]

Cheers OB

First off, very big thanks Dale for a great day/evening mate thanks for the BBQ, Training and beers :-) you are one strong beast mate.

Hey Reuben big thanks for the bench clinic and chats though out the day awesome mate. Mate your benching is bloody awesome pure power mate great to watch its always sticks with me for a few weeks seeing that sort off tin being man handle around.

Good to chat with members from the forum and new faces today also now Steak stop growing mate after seeing you today I am on a mission to eat more myself so good stuff keep it up.

Good to catch up afterwards and chat with big Nick, Dale, Jono and even Matt LOL over a few beers but guys I can't get this out off my head - "I am going to make you squeal like a pig boy" LOL

Now Training

Deadlifts

1 x 5 - 60kg

1 x 4 - 100kg

1 x 3 - 140kg

1 x 2 - 180kg

1 x 1 - 220kg Belt

1 x 1 - 240kg Belt

1 x 1 - 260kg Belt (Missed) Got it off the floor that's it for the time being so in eight weeks time give another go, I will own it then, Plus I have a secret weapon for this now which I will start using tomorrow onwards cheers Miada.

UMMM Dale just comes over and no warm ups or anything sore back and all and Nails my deadlift 260kg cheers brother:freak: I want some of your brute strength pal.

Thanks Danny for helping load and unload the bar mate awesome great to catch up again also mate.

VP

[steak]

a 240 deadlift is nothing to be sneezed at either mate 8) Good work as always and gain as always it was good to catch up with ya again. I knew i should have brought the camera down stairs and had it rolling for the 260 bro now go and train hard, eat large and be in charge of the iron :twisted:

[Big john]

eight weeks time give another go, I will own it then

spoken like a true viking!

go hard bro :clap: :clap:

[Viking Power]

Cheers John and Steak

Yeah back into again guys not going to beat myself up to much about it from now on, If I was to get every gain on the program I would be world champion in two years going by sheiko format :pfft: so just do the best I can with good form and with minimal ROM for me and go hard to make gains.

week 1 day 1

Monday

Bench

1 x 5 - 80kg

1 x 4 - 100kg

2 x 3 - 110kg

4 x 3 - 120kg

Squat

1 x 5 - 110kg

2 x 5 - 135kg

5 x 5 - 160kg

Bench

1 x 5 - 90kg

2 x 4 - 105kg

5 x 4 - 110kg

Flat DB Press

5 x 10 - 32kg

Good Morning

5 x 5 - 100kg

Bent over rows

5 x 5 - 140kg

[Old Bull]

Yeah back into again guys not going to beat myself up to much about it from now on, If I was to get every gain on the program I would be world champion in two years going by sheiko format :pfft: so just do the best I can with good form and with minimal ROM for me and go hard to make gains.

Thats way VP always another comp :clap: :clap: :clap:

[ohjoshua]

where is our bench and squat? i only see a dead...

[Viking Power]

Hi OJ

Bench and Squat left out this time round as I changed my grips and stances but fairly confident in the next eight weeks they should be squat 230kg and Bench 160kg and Deadlift 260kg Raw cheers

week 1 part 2

deadlifts

1 x 5 - 125kg

2 x 5 - 150kg

2 x 4 - 180kg

4 x 3 - 190kg

Bench

1 x 5 - 90kg

1 x 5 - 100kg

5 x 4 - 110kg

Rack deads - knees

1 x 5 - 125kg

2 x 5 - 150kg

2 x 4 - 175kg

4 x 3 - 200kg

Lunges DB's

5 x 5 - 25kg

Upright rows

5 x 10 - 40kg light ones today stuffed

Stretching all groups worked today 10 mins

[Viking Power]

Yeah back into again guys not going to beat myself up to much about it from now on, If I was to get every gain on the program I would be world champion in two years going by sheiko format :pfft: so just do the best I can with good form and with minimal ROM for me and go hard to make gains.

Thats way VP always another comp :clap: :clap: :clap:

yeah brother I wasn't ready this time round mate tried it on week seven as thats were the workshop fell, but I wasn't happy with this cycle so back onto full volume week 1 as you can see, I will get 3 cycles in before the house comp so its all worked out in the end pretty well

Cheers OB

[Viking Power]

week 1 part 3

Bench

1 x 6 - 80kg

1 x 5 - 100kg

2 x 4 - 110kg

2 x 3 - 120kg

2 x 2 - 130kg

2 x 1 - 135kg

2 x 2 - 125kg

2 x 3 - 120kg

1 x 5 - 105kg

1 x 7 - 90kg

squat

1 x 5 - 110kg

2 x 4 - 130kg

2 x 3 - 155kg

5 x 3 - 165kg

flat DB flyes

5 x 10 - 20kg

Behind neck press

5 x 5 - 60kg light

stiff leg deadlifts

5 x 5 - 60kg light

Week Volume

Squat 10725

bench 14857

deadlift 11700

[Big john]

i lovein the weekly volume bro! smashing that tin :clap: :clap: :clap:

[Viking Power]

i lovein the weekly volume bro! smashing that tin :clap: :clap: :clap:

its alright week three is the killer just looking at it Squat 16280, bench 16996 and deadlift 10500 looks like it will be smashing me :pfft: :pfft:

[Big john]

thats abit of tonnage brother!

[steak]

tonnage is where its at! :twisted:

good week bro :nod: