Finally Total Destruction Off Red Machine Has Began

[Viking Power]

(Secret work)

So next week I will start 8 week Sheiko then BBro, which I will log Big John and Trapfat 8)

Like the new title Brother :clap: :clap: and thats the way, secret training, keep them all guessing.

Cheers OB1 8)

1rm not quite where I hoped they would be on the deadlift but am happy enough to beat last times efforts see ya in eight weeks brother.

VP

[Big john]

Classified :twisted:

[steak]

8) like the title bro - KUTGW

[Viking Power]

Thanks guys, give it my best shot 8)

On a good day at the office that's where I should be with a bit of luck, I wish I was a little further ahead but not to be.

First novice comp was 7/11/09 total 575kg last novice comp will be 27/11/10 700kg not a bad increase for a full years training, bear in mine a loose bench shirt and a loose squat suit this time round which should give me a total carry over of 50kg (20kg bench and 30kg squat)

take that into mind it would be a 75kg increase on total for the year raw with a couple off hick ups though out the year.

Goal for next year would be a 100kg raw increase on total with no hick ups and a good training plan set out for the year, will plan that after BBro comp.

VP

[TonganTerror]

awesome total increase VP been a solid years work when yourease your total by that much NICE...look forward to seeing it all in action bro!!

[ohjoshua]

week 11 part 3

Deadlifts

(Secret work)

I have set all new 1 rep max's now some ok some not as good as hoped! Thats a fact can't do much about that now but overall a little stronger this round as to this time last comp.

So next week I will start 8 week Sheiko then BBro, which I will log Big John and Trapfat 8)

what are new 1rms? PM them to me

[Viking Power]

awesome total increase VP been a solid years work when yourease your total by that much NICE...look forward to seeing it all in action bro!!

Cheers TT,

For me mate 100kg increase raw on my total for 2010 will be as much as I could ask for I'm thinking without increasing my body weight to much, can't wait to set things up for next year, BBro eight weeks time not much more I can do for that now so I'm happy where I am and looking forward to the comp and last cycle. 8)

VP

[Big john]

the real work begins in earnest now bro. eds guided ya through rocky path, now boris is gonna smash you right thru it bro, remake u. lets get going buddy!!!

[Viking Power]

the real work begins in earnest now bro. eds guided ya through rocky path, now boris is gonna smash you right thru it bro, remake u. lets get going buddy!!!

:pfft: :pfft: Oh I'm ready big guy don't get me wrong :wink: just keeping it real 8)

If I decided to bulk up which is high on the cards I'll be looking at 850kg total this time next year 2011

Then the ton the following year big call but we'll see how it plans out for 2012

How's that sound brother for getting ready buddy watch out big cliff :wink:

stay the strongest :nod:

VP

[steak]

...did someone say "bulk" :shifty:

sorry.....I was just passing and couldnt help but overhear that you may be doing a bulk :shifty:

[Big john]

...did someone say "bulk" :shifty:

sorry.....I was just passing and couldnt help but overhear that you may be doing a bulk :shifty:

:pfft: :pfft: :pfft: :pfft: Bulkying senses tingling bro? :pfft: :pfft: :pfft:

[Viking Power]

...did someone say "bulk" :shifty:

sorry.....I was just passing and couldnt help but overhear that you may be doing a bulk :shifty:

LOL, yeah brother I'm sitting around 109kg at night now with clothes on so will be right for 110kg at big bro but come next year, there's a high chance of moving into the 125kg class i'm thinking and then maybe 125kg+ to aim for the ton, just going to sit down and try and work it out.

Come play with you big boys so you don't get lonely :pfft: :pfft:

[Big john]

...did someone say "bulk" :shifty:

sorry.....I was just passing and couldnt help but overhear that you may be doing a bulk :shifty:

LOL, yeah brother I'm sitting around 109kg at night now with clothes on so will be right for 110kg at big bro but come next year, there's a high chance of moving into the 125kg class i'm thinking and then maybe 125kg+ to aim for the ton, just going to sit down and try and work it out.

Come play with you big boys so you don't get lonely :pfft: :pfft:

stay in the 125s bro...they have free cake :twisted: :pfft:

[Viking Power]

...did someone say "bulk" :shifty:

sorry.....I was just passing and couldnt help but overhear that you may be doing a bulk :shifty:

LOL, yeah brother I'm sitting around 109kg at night now with clothes on so will be right for 110kg at big bro but come next year, there's a high chance of moving into the 125kg class i'm thinking and then maybe 125kg+ to aim for the ton, just going to sit down and try and work it out.

Come play with you big boys so you don't get lonely :pfft: :pfft:

stay in the 125s bro...they have free cake :twisted: :pfft:

8) Big John its a couple of years away mate, I will have put on 10kg this year another 10 -15kg next year and hello big boys the year after VP is here to play by then mate total vs total with me, you and steaky should be close for battles that would be fun :nod:

[Big john]

would be some mean face offs thats for sure bro :nod: :nod:

[Viking Power]

Week 1 day 1

deadlift (concentrating on explosive power)

120 x 3

150 x 3 x 2sets

170 x 2 x 2sets

185 x 3 x 2sets

Bench (concentrating on explosive power)

85 x 3

100 x 3

110 x 4 x 3sets

Floor lockouts

100 x 6 x 5sets (concentrating on explosive power)

Flyes (light)

15 x 10 x 5sets

Deadlift from racks below knees (concentrating on explosive power)

125 x 3

150 x 2 x 2sets

180 x 3 x 2sets

200 x 4 x 2sets

Set ups (dumbells)(concentrating on explosive power)

32.5kg x 5 x 5sets

Abs Hanging leg raises

BW x 15 x 5sets

[steak]

Welcome back Comrade :grin:

[Big john]

^^^ i think this fellash is working on explosive power :pfft: :pfft: :pfft: :pfft:

[Viking Power]

cheers brother Steak, its being a while :pfft: :pfft:

Big John :pfft: :pfft: trying mate...

stuff up the day though read wednesday as monday this week :pfft: :pfft:

[Viking Power]

Week 1 Day 2

Bench

85 x 2 x 1set

95 x 3 x 1set

110 x 3 x 1set

115 x 3 x 2sets

Squat

110 x 3 x 1set

130 x 3 x 1set

150 x 5 x 3set

Bench

85 x 3 x 1set

100 x 2 x 1set

110 x 3 x 4set

Floor Press

130 x 2 x 5sets

Good Morning

140 x 5 x 5set

Dumbbell Flyes

22.5 x 10 x 5sets

[TonganTerror]

awesome training VP :nod:

wow those some solid good mornings bro yeeyaa!!

[steak]

hes got a back like a Mac truck :grin:

[Viking Power]

hes got a back like a Mac truck :grin:

LOL Oh how I wish mate... funny buggar :pfft: :pfft:

[Viking Power]

awesome training VP :nod:

wow those some solid good mornings bro yeeyaa!!

Cheers big guy abit of energy to burn tonight as compound movements are still light 8)

[Viking Power]

week 1 day 3

Bench

80 x 3

100 x 3

110 x 3

115 x 3

125 x 2 x 2sets

140 x 1

125 x 2

120 x 3

100 x 3 x 2sets

Floor Press

100 x 6 x 5sets

Flyes (Light)

17.5 x 10 x 5sets

Squats

110 x 3

140 x 3 x 2sets

150 x 2

165 x 3 x 3sets

Good Morning

140 x 5 x 5sets