Finally Total Destruction Off Red Machine Has Began

[steak]

Good train bro. How long is that session taking you?

[Viking Power]

Good train bro. How long is that session taking you?

Cheers brother, with one assistance exercise just on the two hour mark with three assistance exercises around 2 hours 20 - 2hour and a half what about yours brother?

VP

[steak]

Im pushing the barrow pretty hard and getting them done in an 80-100mins with 3 assistance ex but its only week 2 so next week when the volume picks up a few ton it will be longer me thinks.

I dont mind either way if its long or if I'm pushing a bit harder bro as long as it makes me stronger. besides I love training so dont mind doing more for the cause

[ohjoshua]

do you know tonka? or did he PM you that?

[Viking Power]

do you know tonka? or did he PM you that?

Hi OJ

I will send you a copy use it well best of luck, stick with it and be honest and its gold.

VP

[Viking Power]

Wednesday 03/03/10

Week 3 Part 2

sets - reps

Deadlifts to knees

1 x 4 - 125kg

1 x 4 - 150kg

2 x 4 - 175kg

4 x 4 - 190kg

Bench

1 x 6 - 90kg

1 x 5 - 100kg

2 x 4 - 115kg

2 x 3 - 130kg

2 x 1 - 140kg

2 x 2 - 130kg

2 x 3 - 120kg

1 x 4 - 115kg

1 x 6 - 105kg

1 x 7 - 90kg

Rack Deadlifts knees

1 x 5 - 150kg

2 x 3 - 175kg

4 x 4 - 200kg

Next training Friday

[Tonka]

Bro, are you looking to do the Waikato/BOP champs on April 10th? I was sent my entry form this week. You want me to forward one on?

[Viking Power]

Bro, are you looking to do the Waikato/BOP champs on April 10th? I was sent my entry form this week. You want me to forward one on?

Hi mate,

yeah bud that would be great if you could thanks matey.

VP

[steak]

lookin strong bro 8)

[Viking Power]

lookin strong bro 8)

Hey mate,

I wish brother this is shit in the seem of things when we start to break 400 then maybe we might be getting somewhere brother 200 - 300 :cry: doesn't really do much for me, I see you training is going well brother keep it up - I did notice the other day you lost a 1kg from 133kg bodyweight to 132kg if I am right? :shock: what the hell is going on brother.

seriously keep going hard mate you will be a very strong unit

VP

[steak]

lol yeah Im hearing ya ...it gets a bit frustrating when youn just cant make yourself stronger faster even though we would do anything for it :twisted:

it all takes time and as long as in can lift I will always be trying tom break into the big numbers but as they say

"somewhere a chinese girl is warming up your max

Keep going hard and it will pay off all this time under the bar and at the table bro.

Yeah I dropped a kg over a week..water maybe but Ive upped the calories agin as it could also be the sheiko wanting more fuel to burn and return 8)

No problems

[Old Bull]

Wednesday 03/03/10

Week 3 Part 2

sets - reps

Deadlifts to knees

1 x 4 - 125kg

1 x 4 - 150kg

2 x 4 - 175kg

4 x 4 - 190kg

Bench

1 x 6 - 90kg

1 x 5 - 100kg

2 x 4 - 115kg

2 x 3 - 130kg

2 x 1 - 140kg

2 x 2 - 130kg

2 x 3 - 120kg

1 x 4 - 115kg

1 x 6 - 105kg

1 x 7 - 90kg

Rack Deadlifts knees

1 x 5 - 150kg

2 x 3 - 175kg

4 x 4 - 200kg

Next training Friday

VP,

Good solid training day wednesdays 15 sets on Bench :clap:

[Tonka]

VP, Good solid training day wednesdays 15 sets on Bench :clap:

Yeah OB, VP is doing the original 8 week program that DB first set up for SP before the reduced volume programs came out. Its a tough one but I prefer the 8 week version to the 12 week. Ive since moved to the 8 week reduced volume version, a little easier for us "oldies" to handle (especially all that squatting).

Keep it going VP, Im glad Steak is doing the same one as well. If you can both do this original program back to back (including the conditioning weeks) at least for at least 3-4 cycles, your base platform will be immense. From there, its a matter of fine tuning and continual improvement of technique and who knows...goals might roll around faster than you think.

[Viking Power]

Hey T and OB

I like this style of training if the reps were higher and all those sets then maybe I wouldn't like it, I do like low reps it suits me and the sets don't worry me, The one I do like is 5 x 5 that's a boomer.

Yeah Steak will do well I think, he seems to be training really hard great to view his journal also, just like your guys journals awesome.

I have sent it to a couple of people that have asked its a great program and will work for anyone but the old story I guess stick to it don't adjust it to much and its gold, anyone you doesn't get results, they better have a good look at themselfs and truly asked what the hell went wrong and I bet it wasn't the program.

Tonka my plans were just keep doing this program back to back though out the year what do you think?

This cycle number is 3 and by the end off the year last cycle before 3rd novice meet would be number 7.

If you didn't see my reply post - an entry form to Waikato/BOP champs would be great thanks

Umm I think I am on Colleen Sellers email list she did sent the year program out in jan, You must be on the VIP list thanks mate.

Train hard guys thanks again

VP

[steak]

VP, Good solid training day wednesdays 15 sets on Bench :clap:

Yeah OB, VP is doing the original 8 week program that DB first set up for SP before the reduced volume programs came out. Its a tough one but I prefer the 8 week version to the 12 week. Ive since moved to the 8 week reduced volume version, a little easier for us "oldies" to handle (especially all that squatting).

Keep it going VP, Im glad Steak is doing the same one as well. If you can both do this original program back to back (including the conditioning weeks) at least for at least 3-4 cycles, your base platform will be immense. From there, its a matter of fine tuning and continual improvement of technique and who knows...goals might roll around faster than you think.

well with those words I shall not stray from the path! Cheers Tonka...you just made my sore knees better

[Viking Power]

Friday 5/3/10

Bodyweight 105.8kg

Week 3 Part 3

Bench

1 x 5 - 80kg

1 x 4 - 100kg

2 x 3 - 115kg

5 x 3 - 130kg

Squats

1 x 5 - 105kg

1 x 5 - 130kg

2 x 5 - 150kg

5 x 4 - 160kg

Bench

1 x 6 - 100kg

2 x 6 - 105kg

4 x 6 - 115kg

[Old Bull]

Good work VP

I like Double Bench on Fridays its like a easy day in some ways.

[Viking Power]

Good work VP

I like Double Bench on Fridays its like a easy day in some ways.

yeah your right less effort not so taxing,

[steak]

beats dong deadlifts at the end :nod: :pfft:

[Old Bull]

beats dong deadlifts at the end :nod: :pfft:

Yeah Bro Double Squats instead of Double Deads any day

[Viking Power]

Monday 08/03/10

Week 4 part 1

Squats

1 x 5 - 105kg

1 x 4 - 130kg

2 x 3 - 150kg

2 x 3 - 170kg

3 x 2 - 180kg

Bench

1 x 5 - 80kg

1 x 4 - 100kg

2 x 3 - 115kg

5 x 3 - 130kg

Squat

1 x 5 - 105kg

1 x 4 - 130kg

2 x 3 - 150kg

4 x 2 - 170kg

assistance exercises

Good mornings

1 x 5 - 60kg

2 x 5 - 100kg

1 x 5 - 110kg

Hammer curls

3 x 5 - 20kg

Next training Wednesday

[Viking Power]

beats dong deadlifts at the end :nod: :pfft:

Yeah Bro Double Squats instead of Double Deads any day

Oh cum guys it shouldn't matter, lets blast this shit though the roof deadlifts, squats or bench - yeah the viking

VP :clap:

[Old Bull]

beats dong deadlifts at the end :nod: :pfft:

Yeah Bro Double Squats instead of Double Deads any day

Oh cum guys it shouldn't matter, lets blast this shit though the roof deadlifts, squats or bench - yeah the viking

VP :clap:

That's what I like to hear keep the Old fella Honest :clap: :clap:

[steak]

Oh cum guys it shouldn't matter, lets blast this shit though the roof deadlifts, squats or bench - yeah the viking

VP :clap:

your attitude is infectious :clap:

[Viking Power]

:clap: good stuff lads, I have notice both journals are looking in good shape keep it up.

I have a problem with my bodyweight stuck on 105kg and fell below it today :shock: need to sharpen up on my eating and get back on track.

Cum on viking sort your shit out yeah :evil: consider it done.

VP