Finally Total Destruction Off Red Machine Has Began

[Viking Power]

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: .

To be fair I think its great, because it will make for more competition in weight classes by having less groups that's the main reason I think, the sad think is the history of the greats in the sport that have set great boundaries and records in the old weight classes there work seems to have disappear off the books and it starts fresh which is sad but I guess we can always look them up some where.

[bar-belle]

the sad think is the history of the greats in the sport that have set great boundaries and records in the old weight classes there work seems to have disappear off the books and it starts fresh which is sad but I guess we can always look them up some where.

AGREED!! There have been some epic lifts recorded :nod:

[Viking Power]

Week 2 Cycle 1 Day 4

Squats

warm ups

135 x 3, 155 x 3, 175 x 5

Leg Press

5 plates x 15 x 5sets (put weight up next time)

Leg Curl sitting

46 x 10 x 5sets (put weight up next time)

Calf Raises sitting

80kg x 10 x 5sets

Crunches

BW x 15 x 5sets

[Viking Power]

Monday

Bench

1 x 5 x 85kg

1 x 4 x 100kg

2 x 3 x 115kg

4 x 3 x 125kg

Squat

1 x 5 x 115kg

2 x 5 x 140kg

5 x 5 x 160kg

Bench

1 x 5 x 90kg

2 x 4 x 110kg

5 x 4 x 115kg

Flat DB's

5 x 10 x 32kg

GM's

5 x 5 x 100kg

[Old Bull]

Monday

Bench

1 x 5 x 85kg

1 x 4 x 100kg

2 x 3 x 115kg

4 x 3 x 125kg

Squat

1 x 5 x 115kg

2 x 5 x 140kg

5 x 5 x 160kg

Bench

1 x 5 x 90kg

2 x 4 x 110kg

5 x 4 x 115kg

Flat DB's

5 x 10 x 32kg

GM's

5 x 5 x 100kg

Good solid work for a Monday VP :clap: :clap:

[Viking Power]

Good solid work for a Monday VP :clap: :clap:

Cheers brother back to the Russian program for a 3 round course if I can handle the work load - recovery will be the key I need some good gains over the off season 8)

VP

[Big john]

back into aye brother? bit of a strategic plan change in programmes. thought u were gonna stick out with the 5/3/1? back makes sense to make some bigger gains in the off season. go hard brother

PS love the new title

[Viking Power]

back into aye brother? bit of a strategic plan change in programmes. thought u were gonna stick out with the 5/3/1? back makes sense to make some bigger gains in the off season. go hard brother

PS love the new title

Yeah mate I was keen in getting some size on over off season hence why I was going to do 5,3,1 but then thought about it over the weekend I don't need size at the moment I need strength so better stick to the Basics plus I love test weeks and comp days in the cycle always good to see where you are hence the reason Mr sheiko is back to stay

Stay Strong

VP

PS - I need to catch your deadlift that's the main reason :wink:

[Big john]

PS - I need to catch your deadlift that's the main reason :wink:

4:52 brother :twisted:

hahah (playing up) awsome bro looking forward to watchin the progress

[tinytraps]

haha your like me bro training A.D.D May 7th apa champs? Maybe time for TT and VP to share the platform!

[Viking Power]

Big John - fair enough when you are king of the hill you can only come down or stay up there are 52 weeks which will sort this out one way or another 8)

haha your like me bro training A.D.D May 7th apa champs? Maybe time for TT and VP to share the platform!

TT - thats a fair call I have no come back for that but no more changes from me.............. But yeah May 7th apa champs reason for change is that I need some big numbers for bbro 2011 (I have a challenge to meet) and this program will give it if I can recover in time for next the training season but 7x bodyweight is first goal come May 7th then once that's done a goal will be set for nationals and then hopefully my last stone will be put down for 2011 setting me up for an even stronger 2012 :wink:

[tinytraps]

wasnt taking a dig bro! In all fairness if getting the biggest powerlifting total you can get is your goal then sheiko is the best bet IMO. However if your young and dumb () and want to put your fingers in many pies its probablly not the best thing to do but certainly not the worst.

[Viking Power]

wasnt taking a dig bro! In all fairness if getting the biggest powerlifting total you can get is your goal then sheiko is the best bet IMO. However if your young and dumb () and want to put your fingers in many pies its probablly not the best thing to do but certainly not the worst.

hahaha don't worry bro its all good I have change my program a few times this year...... abit of trail and error, but yeah i believe you can't have your fingers in too many pies brother if you want to be better than just good at something 8)

VP

[Viking Power]

Ahhh yes welcome back Boris a little tight today mmmmm..... well best you bring a bit more cause I'm ready this round :wink:

deadlifts

1 x 5 x 130kg

2 x 5 x 155kg

2 x 4 x 180kg

4 x 3 x 195kg

Bench

1 x 5 x 90kg

1 x 5 x 110kg

5 x 4 x 115kg

Rack deads from knees

1 x 5 x 130kg

2 x 5 x 155kg

2 x 4 x 180kg

4 x 3 x 210kg

Lunges

5 x 5 x 60kg

pin lockouts

5 x 5 x 120kg

upright rows

5 x 5 x 60kg

[Viking Power]

Ok end off conditioning week - well ok I didn't want to do conditioning week - so I will just repeat week one again as my conditioning week which will tie me into Auckland champs on time with a modified third cycle to comp day - yeah buddy.

Bench

1 x 6 x 82.5kg

1 x 5 x 100kg

2 x 4 x 115kg

2 x 3 x 125kg

2 x 2 x 135kg

2 x 1 x 142kg

2 x 2 x 135kg

2 x 3 x 125kg

1 x 5 x 110kg

1 x 7 x 90kg

Squat

1 x 5 x 115kg

2 x 4 x 140kg

2 x 3 x 160kg

5 x 3 x 175kg

DB Flyes

5 x 10 x 22kg

Stiff Leg Deadlifts

5 x 5 x 140kg

Behind Neck Press

5 x 5 x 70kg

[Viking Power]

Week 1 day 1

Monday

Bench

1 x 5 x 85kg

1 x 4 x 100kg

2 x 3 x 115kg

4 x 3 x 125kg

Squat

1 x 5 x 115kg

2 x 5 x 140kg

5 x 5 x 160kg

Bench

1 x 5 x 90kg

2 x 4 x 110kg

5 x 4 x 115kg

Flat DB's

5 x 10 x 32kg

GM's

5 x 5 x 100kg

[Cameron_R]

.

[Viking Power]

.

Sorted by Pm - Cheers Cameron R - stay strong

VP

[Big john]

5 x 5 x 100kg

you mammoth of a man u bro! :twisted:

barberian styles? 8) ...awsome work bro

[Viking Power]

5 x 5 x 100kg

you mammoth of a man u bro! :twisted:

barberian styles? 8) ...awsome work bro

Hahaha nah pretty strict bro 130 and up well that's barbarian styles or should I say Big Cliff styles LOL

VP

[steak]

I think there is real benefit in heavy GMs bro...especailly considering how many times Ive been buried in a squat

Nice work...I watch you! 8)

[Viking Power]

I think there is real benefit in heavy GMs bro...especailly considering how many times Ive been buried in a squat

Nice work...I watch you! 8)

I'm hearing ya....... Im watching you too.... Louie LOL

[Viking Power]

Week 1 day 2

deadlift

1 x 5 x 130kg

2 x 5 x 155kg

2 x 4 x 180kg

4 x 3 x 195kg

Bench

1 x 5 x 90kg

1 x 5 x 110kg

5 x 4 x 115kg

Rack Deads - from knees

1 x 5 x 130kg

2 x 5 x 155kg

2 x 4 x 180kg

4 x 3 x 210kg

Lunges

5 x 5 x 60kg

Pin Lockouts

5 x 5 x 140kg

Upright rows

5 x 5 x 60kg

felt abit flat today to bloody hot oh well done

[Viking Power]

The Challenge is out with RM.....he has taken the challenge this will be no easy battle going on wilks but ahhhhhh its just what I need to spark up the training again for another full and exciting year....

RM here is the wilks formula program to track your progress best of luck brother

http://www.wimwam.nl/wilksformula.htm

There can only be one

VP

[steak]

on wilks eh...will be an interesting battle this. The young warrior vs the seasoned Viking 8)