Finally Total Destruction Off Red Machine Has Began

[steak]

Welcome bro! Theres gonna be some tin smashing going down Norse stylz :twisted:

[ohjoshua]

you did two weeks then started again>>>??

[Viking Power]

you did two weeks then started again>>>??

Yeah OJ... training's being abit off a mess last few weeks so started with steak on conditioning week so test days would be the same etc, but last night found out that he's on a eight and I'm doing a 13 week bit of a mix up but not going to change that now just run it out and go from there, I upped my 1rm by a little bit to counter the last few weeks of bullshit so it should be good cycle.

VP

[startinfromscratch]

wow, coast get another hardcore brother! good stuff VP :nod:

[Viking Power]

wow, coast get another hardcore brother! good stuff VP :nod:

hey Big Fella how's that diet going? I wish I was hardcore mate.... but its going to help my training more being in a great powerlifting environment.

Train hard brother see ya soon

VP

[Viking Power]

week 1 day 1

bench

1 x 4 - 90kg

1 x 3 - 100kg

1 x 3 - 115kg

4 x 3 - 120kg

Squat

1 x 5 - 115kg

1 x 5 - 140kg

4 x 5 - 165kg

bench

1 x 4 - 90kg

2 x 4 - 105kg

4 x 4 - 115kg

Flyes

5 x 10 - 20kg

good morning

5 x 5 - 100kg

[Old Bull]

Good Day One Week One Brother :clap: :clap:

[steak]

Bench looked fast, squats were solid :clap:

have a goodie with Nick bro 8) and better park the work wagon off the road tonight huh :shifty:

[Viking Power]

Good Day One Week One Brother :clap: :clap:

Cheers OB, can't wait till the cycle turns it up a bit its going be a cracker one..

[Viking Power]

Bench looked fast, squats were solid :clap:

have a goodie with Nick bro 8) and better park the work wagon off the road tonight huh :shifty:

LOL cheers brother see ya on friday mate.

[Big john]

hey brother which cycle u still doing the 37?...good solid training bro

[Viking Power]

hey brother which cycle u still doing the 37?...good solid training bro

hey buddy,

not sure what number it is but its a 13 week reduced volume that's about all i know mate... :clap:

seen your log good training mate very one is turning into OB status i see training 6 - 7 days a week good stuff... keep it up mate that's hard core..

VP

[Viking Power]

Week 1 day 2

Gilles Ave with Big Nick

First Nick thanks very much for your time brother well worth me coming down and training with ya and awesome advice for my deadlifts will start putting the things in place we discussed :-)

Deadlifts

1 x 5 - 60kg

1 x 5 - 100kg

1 x 5 - 140kg

1 x 4 - 180kg

3 x 3 - 200kg

Bench

1 x 5 - 60kg

1 x 5 - 100kg

2 x 4 - 130kg

1 x 10 - 100kg

deficit deadlifts from 2inch board ( just trying out) these will be taken seriously on next training.

3 x 5 - 100kg fast work

flyes

5 x 10 - 25kg

Note:

New thing's - DP Leg Press extra work, hamstring leans keeping back locked and hips locked, work fast off floor.

[Old Bull]

Good to you training with The Master of The Dead Zone young Nickoli :clap:

[Viking Power]

Good to you training with The Master of The Dead Zone young Nickoli :clap:

Hey OB

thanks mate, yeah its awesome that people like Nickoli give up there time to help people like me, I was comparing it to a mate at work today it would be like an All Back taking time out to teach a novice how to throw a line ball it just wouldn't happen especially for free, our sport is so humble its great we have top notch level guys giving time to everyone to help get ahead awesome :clap: :clap: :clap: :clap:

[steak]

its awesome that people like Nickoli give up there time to help people like me.......our sport is so humble its great we have top notch level guys giving time to everyone to help get ahead awesome :clap: :clap: :clap: :clap:

your dead right bro...big ups to them all :clap:

[Big john]

ditto x2

[Viking Power]

Friday - (Session Goal Bench 150 x 1 )

Bench

bar x 5

60 x 5

80 x 5

100 x 5

120 x 2 x 2 sets

140 x 1

150 x 1 Goal Meet

100 x 14

Decline Bench

60 x 5

80 x 5

140 x 3

100 x 14

Incline Bench

60 x 5

80 x 5

100 x 3

Shoulder Machine

20 x 8 each arm

40 x 5 ^^

60 x 5 ^^

65 x 5 ^^

Front Raises

15 x 8 x 4 sets

Lat Raises

15 x 8 x 4 sets

Standing Triceps Extensions

40 x 12 x 4 sets

[Big john]

awsome stuff on the goal bro!...cya at the bench champs

[nate225]

Good work on the PR bro! :nod:

[Old Bull]

Friday - (Session Goal Bench 150 x 1 )

Bench

150 x 1 Goal Meet

Shot Brother

[Viking Power]

Hi guys thanks very much big John, Nate and OB, I am just setting session goals for the time being on each of the 3 lifts per week and each time they are meet I move it up a rep or weight, just going to push my 1RM's up as much as I can before I start the peak cycle for The House Comp.

aiming for 150kg increase on total from last comp bearing in mind I will have a squat suit and bench shirt this round loose but still gear thanks again for your support.

VP

[Viking Power]

Monday 5/7/2010 (Goal 210kg x 1 squat New Stance and alot slower squat)

Squat

warm up bar x 5

60 x 5

100 x 5

140 x 5

180 x 2 x 2 sets

200 x 1 belt and wraps

210 x 1 belt and wraps missed ( so working sets will 200kg next week to 4 reps then up to 210kg and we are off)

140 x 5 x 3 sets concentrating on being tight in the hole and drive up though hips to lock out, taking a little while to get the weight back up but technique is 100% better will pay off in the long run.

Leg Press DP Style

5p x 5

5 1/2p x 5

6 1/2p x 5

7 1/2p x 5 all deadstop at bottom and concentrating on leg drive though the heels arm out front all good will up it next week 1st time trial today.

lying leg curls

plate number 12 x 10 x 3sets

stiff leg deadlift off 4inch board

60 x 8

100 x 8

140 x 5

140 x 5

easy up weight next week

[steak]

Youre a strong mutha 8) smash that 210 next time bro...dont make me come down there and star yelling at you in russian :grin: May give you a ring later in the week about a train auw :wink:

[Viking Power]

Youre a strong mutha 8) smash that 210 next time bro...dont make me come down there and star yelling at you in russian :grin: May give you a ring later in the week about a train auw :wink:

Not strong really mate but thanks, 10kg off from where I wanted to start my working sets but that's ok, I had to take a few steps back with this new style, but try and get it on track track by the end of this year and looked forward to next year brother.