Finally Total Destruction Off Red Machine Has Began

[Viking Power]

Saturday 16th Jan 2010

Week 5 Part 3

Bodyweight 102.2kg

Squat

1 x 3 - 100kg

2 x 3 - 120kg

2 x 3 - 140kg

4 x 2 - 145kg

Bench

1 x 3 - 80kg

2 x 3 - 100kg

6 x 2 - 110kg

Assistance Movements

Flat dumbell flyes

5 x 10 - 22kg

Good Mornings

5 x 5 - 80kg

Next Training Monday 18th Jan 2010

[Old Bull]

Hey VP,

The Skills Evaluation looked like it went pretty well, no belt too good effort mate.

[Viking Power]

Hey VP,

The Skills Evaluation looked like it went pretty well, no belt too good effort mate.

Hey OB

Thanks, Yeah considering only 2 months ago in my first comp I only did Squat 190kg, Bench 145kg and Deadlift 240kg with a belt and wraps.

I am 12 weeks out now before next comp I will get more than my posted goals for second comp 2010 things are moving up slowly all the time I like the sheiko program even though I want to lift more I am just sticking to the program and when it feels light i use as speed work

VP

[Old Bull]

Hey VP,

The Skills Evaluation looked like it went pretty well, no belt too good effort mate.

Hey OB

Thanks, Yeah considering only 2 months ago in my first comp I only did Squat 190kg, Bench 145kg and Deadlift 240kg with a belt and wraps.

I am 12 weeks out now before next comp I will get more than my posted goals for second comp 2010 things are moving up slowly all the time I like the sheiko program even though I want to lift more I am just sticking to the program and when it feels light i use as speed work

VP

A lot fail on that point they want to lift more, you get a lot stronger at these % than you would at a higher 90%+. You would have noticed how comfortable it was and 5kgs off your comp numbers, Nueral Efficiency is the key.

[Viking Power]

Hey VP,

The Skills Evaluation looked like it went pretty well, no belt too good effort mate.

Hey OB

Thanks, Yeah considering only 2 months ago in my first comp I only did Squat 190kg, Bench 145kg and Deadlift 240kg with a belt and wraps.

I am 12 weeks out now before next comp I will get more than my posted goals for second comp 2010 things are moving up slowly all the time I like the sheiko program even though I want to lift more I am just sticking to the program and when it feels light i use as speed work

VP

A lot fail on that point they want to lift more, you get a lot stronger at these % than you would at a higher 90%+. You would have noticed how comfortable it was and 5kgs off your comp numbers, Nueral Efficiency is the key.

oh really, good info, yeah come up to week 5 of the cycle every thing feels easy only second cycle though, but the thing I like is you just put your PB's in and every thing is worked out for you, no thinking for me just got do it, it helps me to stop over analogizing things

VP

[Old Bull]

but the thing I like is you just put your PB's in and every thing is worked out for you, no thinking for me just got do it, it helps me to stop over analogizing things

VP

Thats the best part, get the workout do the reps thats it game over

[Viking Power]

Monday 18th Jan 2010

Week 6 Part 1

Squat

1 x 3 - 100kg

2 x 3 - 120kg

2 x 3 - 140kg

4 x 2 - 155kg

Bench

1 x 3 - 80kg

1 x 3 - 90kg

2 x 3 - 105kg

5 x 3 - 120kg

Squat

1 x 3 - 105kg

2 x 3 - 120kg

4 x 3 - 140kg

Assistance Movements

Barbell Curl

4 x 5 - 60kg

1 x 5 - 70kg

Next Training Wednesday 20th Jan 2010

[Viking Power]

Wednesday 20th Jan 2010

Week 6 Part 2

Deadlift

1 x 3 - 120kg

2 x 2 - 140kg

2 x 2 - 150kg

3 x 1 - 165kg

Bench

1 x 3 - 75kg

1 x 3 - 90kg

2 x 3 - 105kg

2 x 3 - 120kg

3 x 2 - 125kg

Deadlifts

1 x 3 - 120kg

1 x 3 - 140kg

2 x 3 - 165kg

5 x 3 - 185kg

Assistance Movements

Dumbell Flyes

5 x 10 - 22kg

Dumbell Shrugs

5 x 5 - 60kg

Next Training Friday

[Viking Power]

Friday 22nd Jan 2010

Week 6 Part 3

Bodyweight 103.2kg

Bench

1 x 3 - 75kg

1 x 3 - 90kg

2 x 3 - 105kg

5 x 3 - 120kg

Squat

1 x 3 - 100kg

2 x 3 - 120kg

2 x 3 - 140kg

6 x 3 - 160kg

Bench

1 x 4 - 90kg

1 x 4 - 100kg

4 x 4 - 105kg

Standing Shoulder Press

5 x 5 - 80kg

Good Morning

5 x 5 - 80kg

Next Training Monday

[HumanPerformance]

Those are some pretty heavy curls you did on monday mate! And 16 sets of squats, thats awesome. The sheiko protocols are for those that arent afraid of a little volume thats for sure. I wonder how many of my clients would have a mysterious sick day if I told them "tomorrow we are going to do 16 sets of squats!' :pfft:

Good lifting mate, keep it up.

[Viking Power]

Those are some pretty heavy curls you did on monday mate! And 16 sets of squats, thats awesome. The sheiko protocols are for those that arent afraid of a little volume thats for sure. I wonder how many of my clients would have a mysterious sick day if I told them "tomorrow we are going to do 16 sets of squats!' :pfft:

Good lifting mate, keep it up.

Hey Mate,

cum on man you know those curls aren't heavy mate :clap: but thanks big guy, haha big phil would be a starter :roll: has it hit the ton yet?

test week in two weeks can't wait should set all new PB's

take care dude.

[HumanPerformance]

Those are some pretty heavy curls you did on monday mate! And 16 sets of squats, thats awesome. The sheiko protocols are for those that arent afraid of a little volume thats for sure. I wonder how many of my clients would have a mysterious sick day if I told them "tomorrow we are going to do 16 sets of squats!' :pfft:

Good lifting mate, keep it up.

Hey Mate,

cum on man you know those curls aren't heavy mate :clap: but thanks big guy, haha big phil would be a starter :roll: has it hit the ton yet?

test week in two weeks can't wait should set all new PB's

take care dude.

Yeah he curled 60kg for the first time just the other day actually, he did around 7 reps i think, just the one set at that weight though.

Yes he has hit 100 now but he is starting to really struggle with the food intake after the last 10 weeks of eating big (Ive been getting him to eat pizzas) So he may hit 101 or so but that will be it for now I think. He is due for a bit of light training soon as well as I have been pushing him quite hard.

I look forward to your seeing your new PBs dude!

[Viking Power]

Those are some pretty heavy curls you did on monday mate! And 16 sets of squats, thats awesome. The sheiko protocols are for those that arent afraid of a little volume thats for sure. I wonder how many of my clients would have a mysterious sick day if I told them "tomorrow we are going to do 16 sets of squats!' :pfft:

Good lifting mate, keep it up.

Hey Mate,

cum on man you know those curls aren't heavy mate :clap: but thanks big guy, haha big phil would be a starter :roll: has it hit the ton yet?

test week in two weeks can't wait should set all new PB's

take care dude.

Yeah he curled 60kg for the first time just the other day actually, he did around 7 reps i think, just the one set at that weight though.

Yes he has hit 100 now but he is starting to really struggle with the food intake after the last 10 weeks of eating big (Ive been getting him to eat pizzas) So he may hit 101 or so but that will be it for now I think. He is due for a bit of light training soon as well as I have been pushing him quite hard.

I look forward to your seeing your new PBs dude!

Oh thats great mate thats why he pay's you the big bucks :roll: tell him your price per hour is going up

get him to pour a litre of oil on top thats what Dave Tait thinks, haha good stuff guys, one day soon I will come down for a catch up and we should do a leg,back or chest day, we should make in late april after next comp.

[Viking Power]

Monday 25th Jan 2010

Week 7 Part 1

Squat

1 x 3 - 100kg

1 x 3 - 120kg

2 x 3 - 140kg

5 x 2 - 160kg

Bench

1 x 3 - 80kg

1 x 3 - 90kg

2 x 3 - 105kg

3 x 2 - 120kg

3 x 1 - 130kg

Assistance Movements

Stiff Leg deadlifts

5 x 5 - 140kg

D/B Flyes

4 x 8 - 25kg

Next Training Wednesday

[HumanPerformance]

one day soon I will come down for a catch up and we should do a leg,back or chest day, we should make in late april after next comp

Yeah definately that would be good.

[Viking Power]

one day soon I will come down for a catch up and we should do a leg,back or chest day, we should make in late april after next comp

Yeah definately that would be good.

Done brother I will be in touch mid - late april

[Viking Power]

Wednesday 27th Jan 2010

Week 7 Part 2

Bench

1 x 3 - 80kg

1 x 3 - 90kg

2 x 3 - 105kg

5 x 2 - 120kg

Deadlifts

1 x 3 - 115kg

2 x 3 - 140kg

2 x 3 - 165kg

5 x 2 - 185kg

Assistance Movements

Close Grip Bench

2 x 5 - 100kg

3 x 3 - 120kg

Dumbell Curls

5 x 5 - 30kg

Next Training Friday

[Viking Power]

Friday 29th Jan 2010

Bodyweight 103.4kg Monthly goal meet (2kg increase)

Week 7 Part 3

Squat

1 x 3 - 100kg

2 x 3 - 120kg

2 x 2 - 140kg

3 x 2 - 150kg

Bench

1 x 3 - 80kg

1 x 3 - 90kg

2 x 3 - 105kg

4 x 2 - 110kg

Notes

Program lighting up a bit now as week 8 part 3 is the big day setting all new PB's on all three movements, I will be doing this on Saturday instead of Friday.

[ohjoshua]

2kg increase in bodyweight per month is very rapid weight gain.

How much of the increased weight is fat? are your testing bf%?

[Viking Power]

2kg increase in bodyweight per month is very rapid weight gain.

How much of the increased weight is fat? are your testing bf%?

Dude, I am not to worried about the fat brother as long as I keep getting stronger mate, I don't test my fat % mate but maybe 8% :pfft: .

I am 5 foot 8 so maybe double digits.

But on a serious note it is taking alot of food OJ, keep training hard mate

VP

[steak]

good work on the weight gain VP. I know how much goes into it and some days its not easy to keep on eating and eating but when you see those little gains it worth it. Keep up the good work :clap:

[Viking Power]

good work on the weight gain VP. I know how much goes into it and some days its not easy to keep on eating and eating but when you see those little gains it worth it. Keep up the good work :clap:

Hi Steak,

Yeah its hard eating when your not hungry but you still need to keep trucking it down, the hot weather doesn't help.

good training lately well done keep going hard

VP

[Old Bull]

Bodyweight 103.4kg Monthly goal meet (2kg increase)

Shot Bro, lots of eating there got your goal too.

[Viking Power]

Bodyweight 103.4kg Monthly goal meet (2kg increase)

Shot Bro, lots of eating there got your goal too.

Thanks OB

Yeah hard month with the weather being so hot, sleeping all up the shit just trying to adjust everything, I hope this month is easier with weight gain, I am trying out EAS Phosphagen starting that on Monday I am going to use that up to my comp so I am looking forward to that.

VP

[Old Bull]

Thanks OB

Yeah hard month with the weather being so hot, sleeping all up the shit just trying to adjust everything, I hope this month is easier with weight gain, I am trying out EAS Phosphagen starting that on Monday I am going to use that up to my comp so I am looking forward to that.

VP

Keep us informed on how the Phosphagen goes, been a while since any of us have used it.