Finally Total Destruction Off Red Machine Has Began

[Viking Power]

Week 10 Part 2

Bench

60 x 10

100 x 6

100 x 6

120 x 3

120 x 3

Working sets

140 x 3

140 x 3

Pause Benches ( 3 second pause explosive drive)

100 x 6

100 x 6

100 x 6

Flyes

22 x 10

22 x 10

22 x 10

Behind Neck Press

bar x 10

60 x 8

70 x 6

80 x 3

60 x 8

Upright rows

bar x 10

60 x 8

70 x 6

80 x 4

Dips

BW x 10

BW + 20kg x 8

BW + 40kg x 4

BW + 20kg x 8

dumbbell extensions (light)

10 x 10

10 x 10

10 x 10

Bridges

BW x 60sec hold

BW x 60sec hold

BW x 60sec hold

[Viking Power]

VP is ready to f*ck up some deadlifts now.....

[red machine]

HHH - love your style!!

[Viking Power]

Yeah Buddy HHH Big Dog

Week 10 Part 3

Deadlifts

60 x10

100 x 8

140 x 6

180 x 4

200 x 2

220 x 1

Working Sets

240 x 2 (just missed the third)

240 x 2 (No power to try third)

Overall not bad will repeat this next week for 2 sets of 2 but cleaner and more power, then move it up the week after for last week of doubles, then two weeks of singles, with PB hopefully.

Deficit Deadlift 2 inch board (speed work)

100 x 8

140 x 8

180 x 8

Chin ups

BW x 6

BW + 10kg x 6

BW + 20kg x 3

BW x 6

BW x 6

Barbell Curls

Bar x 8

60 x 6

60 x 6

60 x 6

Front Raises (light)

16 x 10

16 x 10

16 x 10

[Big john]

good end to the week bro...will see you 2mr with yr protein sticks! :clap: \:D/ \:D/ :pfft:

[Viking Power]

good end to the week bro...will see you 2mr with yr protein sticks! :clap: \:D/ \:D/ :pfft:

Cheers brother, Done mate 8)

[steak]

good work mate...nice deads session 8)

[Viking Power]

good work mate...nice deads session 8)

Thanks brother its an improvement but was hoping for a hard three well I got that just not the numbers today :roll: , I am sitting better at the moment compare to last comp which is good.

I am just pissed at myself that I had eight or nine weeks off shit workouts this year around the time the gear turn up, suppose its learning better that than 52 weeks of it :pfft: :pfft:

Try and match Big Johns Deadlift this time round but it won't be as fast as his :evil: :evil:

"come on Mr Ed Coan give some fucking power"

See ya tonite

VP

[steak]

match his deadlift..that little thing...cmon bro stop being so modest..youre gonna smash 270 and you know it...stop talkin it down! :grin: 8)

[red machine]

match his deadlift..that little thing...cmon bro stop being so modest..youre gonna smash 270 and you know it...stop talkin it down! :grin: 8)

270 with EASE, esp with all the "REPIN" out thats been goin down buheee

[Viking Power]

Cheers guys we'll just see how the next nine weeks pan out but a bit off work still to do to reach 270kg we'll see.... 8)

VP

[Big john]

Cheers guys we'll just see how the next nine weeks pan out but a bit off work still to do to reach 270kg we'll see.... 8)

VP

Yea!!! thats what i wanna see, come knock me off the perch brother!!!....im off on the injuryed list time to capitalize !!! :twisted: :twisted: :twisted: , when im back, the engine of fuckin destruction is gonna chase ya :pfft: :pfft: !

[steak]

well you'll both be peaking at much the same time (a week apart) so I being the shyt stirrer I am are going to suggest you put up a wager...huh...whatcha say...discussion over a bunch of protein sticks and the rear end of a cow tonight eh

[Viking Power]

Cheers guys we'll just see how the next nine weeks pan out but a bit off work still to do to reach 270kg we'll see.... 8)

VP

Yea!!! thats what i wanna see, come knock me off the perch brother!!!....im off on the injuryed list time to capitalize !!! :twisted: :twisted: :twisted: , when im back, the engine of fuckin destruction is gonna chase ya :pfft: :pfft: !

If only it was that easy :pfft: :pfft: I will need more than a couple of weeks to catch ya Big John that was a strong deadlift you did mate, and here say is here say your's is in the books :clap: :clap:

PS - BUT saying that don't get to comfortable up there big fulla - The Viking will be arriving at the Powerhouse Gym November 20th 2010 to move steel and reclaim that deadlift title...... 8)

VP

[Viking Power]

well you'll both be peaking at much the same time (a week apart) so I being the shyt stirrer I am are going to suggest you put up a wager...huh...whatcha say...discussion over a bunch of protein sticks and the rear end of a cow tonight eh

mmmmmm......... 8) I'm In........ sort out the finer details tonight is it wilks :pfft: :pfft: just kidding Big John weight vs weight

[steak]

thats the spirit bro..let the trash talk begin :grin:

[Big john]

LMAO wilks?! f*ck you'd have me SASSSSSSSSSED brotherim still catching 2x bw pull bro haha!, but yea. we'll discuss the finer details tonight bro :twisted: :twisted: :twisted:

[Viking Power]

LMAO wilks?! f*ck you'd have me SASSSSSSSSSED brotherim still catching 2x bw pull bro haha!, but yea. we'll discuss the finer details tonight bro :twisted: :twisted: :twisted:

hahahaha just added that in for laughs..... Little Ed didn't worry about things like that.... Oh by the way i have a new training partner starting on Monday with me and he is also writing up my program for the next nine weeks you'll see a clip of him here

Good luck Big John from now on in the Viking's Training Log is going under cover on the three discipline movements - Bench, Squat, Deadlift

VP

[Big john]

yea bro....thats the one, smash the f*cker!!!! when u make the pull ill be sure to have that same song on standby for you bro! 8) :twisted: :twisted:

[Old Bull]

Oh by the way i have a new training partner starting on Monday with me and he is also writing up my program for the next nine weeks you'll see a clip of him here

VP

Shot Brother I like where you are coming from :clap: :clap:

[Viking Power]

Oh by the way i have a new training partner starting on Monday with me and he is also writing up my program for the next nine weeks you'll see a clip of him here

VP

Shot Brother I like where you are coming from :clap: :clap:

LOL gotta keep these young fullas in check some how.... :roll: see ya in nine weeks brother, entry forms mate do you PM them?

[Big john]

Oh by the way i have a new training partner starting on Monday with me and he is also writing up my program for the next nine weeks you'll see a clip of him here

VP

Shot Brother I like where you are coming from :clap: :clap:

LOL gotta keep these young fullas in check some how.... :roll: see ya in nine weeks brother, entry forms mate do you PM them?

young is not strong.... :twisted: :twisted: :pfft: :pfft: :pfft:

[Viking Power]

week 11 Day 1

Squats

Under Cover now until Big Bro (trapfat & Big John) Lets the games begin

Pause Squats 3 second holds

100 x 8

140 x 8

140 x 8

Stiff leg Deadlift

100 x 8

140 x 8

180 x 5

Leg Curls

14p x 8

14p x 8

14p x 7

Hammer Curls

32.5 x 6

32.5 x 6

32.5 x 6

Standing Raises

20 x 12

20 x 12

20 x 12

Bridges

BW x 60 sec

BW x 60 Sec

BW x 60 sec

BW x 60 sec

[steak]

:grin: undercover agent 99 - that'll keep the buggers guessing bro

[Big john]

:grin: undercover agent 99 - that'll keep the buggers guessing bro

go underground bro 8) , because im comming straight outta the pits of hell. to f*ck some serious tin up :twisted: