Finally Total Destruction Off Red Machine Has Began

[Viking Power]

Wednesday 10/03/10

week 4 part 2

Bench

1 x 5 - 80kg

1 x 4 - 100kg

2 x 3 - 115kg

2 x 3 - 130kg

3 x 2 - 140kg

deadlifts

1 x 4 - 125kg

1 x 4 - 150kg

2 x 3 - 175kg

2 x 3 - 200kg

3 x 2 - 215kg

Bench

1 x 5 - 100kg

1 x 5 - 105kg

4 x 4 - 120kg

dumbell shurgs with 5 second stops at top

5 x 5 - 30kg

Close grip bench (light)

3 x 5 - 90kg

Next Training friday

Can't wait until test week next wednesday getting it filmed. will try everything as usual without a belt (Squat 200kg, Bench 155kg, Deadlift 240kg) should be good.

[steak]

Can't wait until test week next wednesday getting it filmed. will try everything as usual without a belt (Squat 200kg, Bench 155kg, Deadlift 240kg) should be good.

that will a vid worth watching bro 8)

VIKING POWER!...I cant remember where i saw it but he put down some huge ass weight and yelled out "Viking eat chain and Viking shit chain!"

Give it heaps bro!

[Viking Power]

Cheers steak,

yeah looking forward to having a look at my form, so corrections can be made where they need to be, it will be great.

Cheers again brother I hope they are as half as good as yours train hard mate.

VP

[ohjoshua]

is it just me or does 8 weeks go by way too slow when you want to test your max?!

im only on week 3 and super keen to test.

[Viking Power]

Friday 12/03/2010

Bodyweight 105.3kg (dropped a little from last week but ok)

Week 4 Part 3

Squat

1 x 5 - 105kg

1 x 4 - 130kg

2 x 3 - 150kg

6 x 3 - 170kg

Bench

1 x 5 - 80kg

1 x 5 - 100kg

5 x 5 - 115kg

Bent over rows

1 x 5 - 100kg

1 x 5 - 140kg

1 x 5 - 160kg

1 x 5 - 140kg

Good Morning

3 x 5 - 100kg

Next Training Monday

[Viking Power]

is it just me or does 8 weeks go by way too slow when you want to test your max?!

im only on week 3 and super keen to test.

That's good OJ keep at it mate, best of luck on test week.

VP

[steak]

160kg bent over rows

bloody monster

Good week of training there mate but where'd the weight go...get yourself off to Wendys :grin:

[Viking Power]

160kg bent over rows

bloody monster

Good week of training there mate but where'd the weight go...get yourself off to Wendys :grin:

:pfft: I wondered what I have been missing from my diet, on to that cheers brother :pfft:

Bent over rows lol I tried 180kg but they don't much look like a bent over row

VP

[Viking Power]

Monday 15/03/10

Week 5 part 1

Squat

1 x 3 - 105kg

1 x 3 - 130kg

2 x 3 - 150kg

3 x 2 - 160kg

Bench

1 x 3 - 80kg

1 x 3 - 100kg

2 x 3 - 115kg

3 x 2 - 120kg

light Workout today test day Wednesday all lifts today concentrated and explosive

Next Training Wednesday

[Viking Power]

TEST DAY

Wednesday 17/03/10

Squat

1 x 3 - 105kg

1 x 3 - 130kg

2 x 2 - 150kg

1 x 2 - 170kg

1 x 1 - 190kg

1 x 1 - 200kg

Bench

1 x 3 - 80kg

1 x 3 100kg

2 x 2 - 115kg

1 x 2 - 130kg

1 x 1 - 145kg

1 x 1 - 155kg

Deadlift

1 x 3 - 125kg

1 x 2 - 150kg

2 x 2 - 175kg

1 x 2 - 200kg

1 x 1 - 225kg

1 x 1 - 240kg (mate had to go only 2 - 3 min rest) from last set maybe needed a little more rest but still all good.

Thanks to my mate RED DOG for filming it cheers brother.

http://www.youtube.com/watch?v=FvjVM4-1C-0

Next Training Friday

[ohjoshua]

cool vid...

Bench looked very easy! that will be a good one to watch in a few weeks.

Squat was nice and deep but your hips shot up a bit too quickly.

Deadlift looks like only hard bit for you is lock out.

[Viking Power]

cool vid...

Bench looked very easy! that will be a good one to watch in a few weeks.

Squat was nice and deep but your hips shot up a bit too quickly.

Deadlift looks like only hard bit for you is lock out.

Cheers OJ

Bench was good, Squats you could be right there not sure on how long to stay down just thought you had to break parallel? still light so if I need to stay down longer no issues there I think, Deadlifts shouldn't have been that hard but not much rest between the last two sets as my mate had to go so maybe not recovered as much as I would usually be but ok, need to work on lock out your right there cheers mate.

VP

[steak]

Farkin awesome VP. Good to see the hard work is paying off bro. Cheers for posting the vid too man 8)

VIKING POWER! :twisted:

[Viking Power]

Farkin awesome VP. Good to see the hard work is paying off bro. Cheers for posting the vid too man 8)

VIKING POWER! :twisted:

Cheers Big Guy

Thanks brother still alot more work but slowly coming couple off years and it could be good, it will be the same as you mate when you keep doing what your doing brother.

VP

[steak]

Yeah man.it aint no sprint. Where are you training? Looks user friendly

[Viking Power]

Yeah man.it aint no sprint. Where are you training? Looks user friendly

Haha I usually train at club physical in New Lynn but I trained today at CP Birkenhead close to my mates place who was filming it for me. Not very busy down the weight end its good for that, every one on bikes up the front LOL

VP

[ohjoshua]

I think you missunderstood about squats.

you definately dont want to pause at the bottom.

but you want your hips to travel up and forward at the same rate as your shoulders and chest rise.

the bar was staying down as your hips shot up and back. It wasnt too bad but just giving your some feed back.

[Viking Power]

I think you missunderstood about squats.

you definately dont want to pause at the bottom.

but you want your hips to travel up and forward at the same rate as your shoulders and chest rise.

the bar was staying down as your hips shot up and back. It wasnt too bad but just giving your some feed back.

cheers mate,

Still not sure what you mean but I will have a watch again and look at it and your points, I haven't really got into the technical side so much.

If you know any you tube clips or anything like that which I can watch to see what you mean that would be awesome cheers OJ I appreciate your feed back brother :clap:

VP

[tinytraps]

I think you missunderstood about squats.

you definately dont want to pause at the bottom.

but you want your hips to travel up and forward at the same rate as your shoulders and chest rise.

the bar was staying down as your hips shot up and back. It wasnt too bad but just giving your some feed back.

OJs right bro whats happening is your hips are shooting up first which can cause your chest to drop forward and GM he weight up. Also your knees come in as you start to drive up, focus on pushing your knees out real hard all the way. Other than that everything was solid as bro your gonna absolutley smash yor goals this year!

PS loving it raw too bro 8)

TT

[startinfromscratch]

awesome raw strength bro!

[Viking Power]

I think you missunderstood about squats.

you definately dont want to pause at the bottom.

but you want your hips to travel up and forward at the same rate as your shoulders and chest rise.

the bar was staying down as your hips shot up and back. It wasnt too bad but just giving your some feed back.

OJs right bro whats happening is your hips are shooting up first which can cause your chest to drop forward and GM he weight up. Also your knees come in as you start to drive up, focus on pushing your knees out real hard all the way. Other than that everything was solid as bro your gonna absolutley smash yor goals this year!

PS loving it raw too bro 8)

TT

Cheers TT

Yeah I know what you guys are talking about now just being speaking with someone else to help me understand whats going on, awesome feed back will try and concentrate on these issues to correct them thanks guys

VP

[Viking Power]

awesome raw strength bro!

Thanks alot SFS

cheers mate, keep the training up brother

VP

[Viking Power]

Friday 19/03/10

Squats

1 x 3 - 105kg

2 x 3 - 130kg

2 x 3 - 150kg

4 x 2 - 160kg

Bench

1 x 3 - 90kg

2 x 3 - 105kg

6 x 3 - 120kg

next training Monday

[Old Bull]

Nice light end to the week Boris Style Brother

[Viking Power]

Nice light end to the week Boris Style Brother

Yeah not bad pretty easy alright mate, so much to learn technique wise but it will come, cheers brother

VP