Finally Total Destruction Off Red Machine Has Began

[morattigirl]

Well done Troy, good stuff on your PB's :nod: :clap:

[Viking Power]

Awesome effort Troy! :clap:

Cheers Nate, 8) great to catch up

VP

[Viking Power]

Ah you were Troy, was wondering which one VP was!

I remember being impressed at how you recovered from missing that first bench attempt, to nail it easily the second time :nod: :clap:

Awesome lifting bro, congrats on the PBs :clap:

Hey brother cheers, you should of came over and kick me up the arse I would of deserve that I can do that, must make sure to say hi next year when i came back

VP

[Viking Power]

Well done Troy, good stuff on your PB's :nod: :clap:

MG hows it going matey thanks mate train hard mate and stay strong 8)

VP

[tinytraps]

Awesome work brother!!! going to be an interesting battle in the 105s next year!! Think I might have to drop down to 93s :pfft: :pfft: :pfft:

[Viking Power]

Awesome work brother!!! going to be an interesting battle in the 105s next year!! Think I might have to drop down to 93s :pfft: :pfft: :pfft:

LOL cheers TT, I have set up a solid plan for training and diet for 2011 and hope to bag some more PB's in my next comp train hard see ya soon 8)

VP

[Big john]

awsome weekend for you brother. you shifted some tin at BBro mate! 3/4 PBs, id say thats a dam fine day at the office, see ya at cambridge mate 8)

[startinfromscratch]

awsome weekend for you brother. you shifted some tin at BBro mate! 3/4 PBs, id say thats a dam fine day at the office, see ya at cambridge mate 8)

[Pitbull]

Very nice work VP :nod: :grin:

[red machine]

Bledisbro Comp 2010

First great comp and well run thanks OB and Ruth for your efforts :-)

Great to meet all the new people today from the powerhouse awesome bunch of people and great to catch up with all my old friends again Dale Tonka, Danny, Nick, Jono, Laver and Nate and all the others :-)

Big thanks wookie for helping me with my bench shirt and laver for running my attempt cards:cool:

Bodyweight 102kg the lightest I've being for a while

Squats

220 good

235 good PB

245 good more in tank so happy with that PB

Bench

165 missed light weight out of groove f...k

165 easy PB

172.5 good more in tank PB

Deadlift

220 good

240 good260 missed grinned to lockout not clean enough true max at present

Total 657.5kg PB

looking forward to next year goal will be to get stronger and stay in the 105kg class

VP

few highlighted point - *102.5 clearly the summer cutting phase is well under way, although some what surprising after those sneaky doughnuts that have been going down

*240 now current dead 1rm........you better start watching over ur shoulder mate......aaahaha just jokes big man way too much power for me....at least 4 now......

[Viking Power]

Thanks every one for your comments very cool :clap: overwhelmed from the support.

Now to Red Machine....... you'll right I'm into a cutting phase going for 6 pack and 105kg solid muscle move aside little man sick off seeing you look at yourself :pfft: :pfft: nah you keep the tinted windows at lunch time brother just give me more power on a serious note good luck this weekend and listen to your second dad (steak) KIA KAHA Red Dog

VP

[Viking Power]

Oh well back into it today going to follow 5,3,1 program until eight weeks out from Auckland champs the do a full volume sheiko 37 to comp.

cycle 1 Day 1 - rested from comp

Cycle 1 Day 2

Bench

90 x 5

105 x 5

115 x 10

Dumbell Bench Press

25 x 15 x 5sets

Dumbell Row

40 x 10 x 5sets

Reverse Curl (E Z Curl Bar)

30 x 10 x 5sets

Ab Work (total 10sets)

[startinfromscratch]

bro you going back on the sheiko, that is the best move you will do! you will kill it mate.

[Viking Power]

Cheers SFS 8)

Cycle 1 Day 2 (5 3 1 program)

Deadlifts

150kg x 5

175kg x 5

200kg x 7

Good Morning's

80kg x 15 x 5sets

Hanging Leg Raises

BW x 10 x 5sets

Barbell Curls

40kg x 10 x 5sets

[Viking Power]

Evening Training Today Cardio Work (seven days per week)

Stair Sprints at Three Kings Quarry will be doing these each morning for my build up to Auckland Champs to see if I can notice any extra power in my lifts.

VP

[red machine]

Evening Training Today Cardio Work (seven days per week)

Stair Sprints at Three Kings Quarry will be doing these each morning for my build up to Auckland Champs to see if I can notice any extra power in my lifts.

VP

:shock: sprints.....now thats somthing id like to see ahaha the old boy still got a spring in his steep 8) keep thoses bad bad boys going and the top to might start showin...abs im talkin

[HumanPerformance]

Hi mate,good to see you are still samashing the heavy iron! Your lifts are really starting to look respectible now. Hey where is the quarry in 3 kings? How many steps does it have? Also are you still lifting at CP in new lynn on sundays?

[Viking Power]

Hi mate,good to see you are still samashing the heavy iron! Your lifts are really starting to look respectible now. Hey where is the quarry in 3 kings? How many steps does it have? Also are you still lifting at CP in new lynn on sundays?

Hey mate, cheers brother the stairs are at the back of the Club Physical Mt Roskill you'll see a track leading down to the quarry look over at the water tank on the hill and they lead up to that there is about 60 stairs in total.

No weekend training bar stair running at present mate just doing 5 3 1 - Monday, Tuesday, Thursday and Friday and alot of cardio to Auckland Champs as powerlifting weight classes change next year my class will be 93 - 105kg so aiming for the biggest 105kg I can be for a year with little fat so should be a good year or two in this class.

how are you mate?

[Viking Power]

Evening Training Today Cardio Work (seven days per week)

Stair Sprints at Three Kings Quarry will be doing these each morning for my build up to Auckland Champs to see if I can notice any extra power in my lifts.

VP

:shock: sprints.....now thats somthing id like to see ahaha the old boy still got a spring in his steep 8) keep thoses bad bad boys going and the top to might start showin...abs im talkin

LOL fair call for now well see by the end off next year brother good thing take time and when I give you a sneak preview before big bro next year off my abs that is YOU WILL BE :shock:

[HumanPerformance]

Oh awesome, I have a couple of clients at CP mt roskill so I might get them out running those stairs as Im a big believer in stair work.... im good man ive just got back into serious training as have been a bit off and on over the winter months. I put on some bodyfat so have been dieting for about seven weeks but have lost that now so am focusing now on gaining some muscle back.

[Viking Power]

Oh awesome, I have a couple of clients at CP mt roskill so I might get them out running those stairs as Im a big believer in stair work.... im good man ive just got back into serious training as have been a bit off and on over the winter months. I put on some bodyfat so have been dieting for about seven weeks but have lost that now so am focusing now on gaining some muscle back.

Yeah those stairs should be ok let me know what you think, I am going to build up to twenty sets and then start adding weight to myself a while off that yet but should be fun,

Sweet mate sounds good man awesome stuff brother.

[Viking Power]

Monday - Cycle 1 week 2

Standing Front Press

Warm ups

60 x 3, 65 x 3, 75 x 6

Shrugs

Warm ups

140 x 10 x 5 sets (Put weight up next week)

Leg Extensions

warm ups

63.5 x 15 x 5sets (put weight up next week)

Chin Ups

Bw x 10 x 4 sets Bw x 7 x 1set (aim for Bw x 10 x 5sets next week)

Abs

BW x 15 x 5sets

[Viking Power]

Week 2 - cycle 1 - Day 2

Deadlifts

warm ups

165 x 3, 185 x 3, 210 x 5

Good Morning

80 x 15 x 5 sets

Hanging Leg Raises (add weight next week)

BW x 10 x 5 sets

Barbell Curls

50 x 10 x 5sets

[Viking Power]

Week 2 Cycle 1 Day 3

Bench

warm ups

100 x 3, 115 x 3, 130 x 4

Dumbell Bench

25kg x 15 x 5 sets

Dumbell Row

45kg x 10 x 5 sets

Reverse Curl

35kg x 10 x 5sets

[bar-belle]

Trainings looking good VP and nice work on the BW chins. Good stuff!!

powerlifting weight classes change next year my class will be 93 - 105kg so aiming for the biggest 105kg

The change in weight class is gonna affect a few peeps aye. I wonder why they decided to change it? I usually hover around 58/59kg so I'll have to make sure I stay under 57kg next year to make the new weight class :shifty: .