Finally Total Destruction Off Red Machine Has Began

[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.

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

VP

I remember SS had a similar issue ages ago.... An exercise that helped him correct it was a good morning down and squating back up (if that makes sense).

[Old Bull]

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' date=' 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[/quote']

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

VP

I remember SS had a similar issue ages ago.... An exercise that helped him correct it was a good morning down and squating back up (if that makes sense).

Good Morning Squat (Gut Busters) a staple of WSB training, Olys do GM/Squat/GM as another variation

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

VP

That is the best thing about Boris you have ample reps and sets to alter and perfect technique.

OB

[drizzt]

Sweet vid mate :clap: Keep up the awesome work

[Viking Power]

Good Morning Squat (Gut Busters) a staple of WSB training, Olys do GM/Squat/GM as another variation

Hey brother what does WSB stand for? and good morning squat - just bend over like good morning and squat down in that position and squat to upright?

That is the best thing about Boris you have ample reps and sets to alter and perfect technique.

I have alot of home work to do brother but you are right about reps and sets so starting monday just going to pick on a couple of issues first and get them right and then concentrate on the next few things as there are a few issues Ob lol

cheers mate

VP

[Viking Power]

Sweet vid mate :clap: Keep up the awesome work

Thanks drizzt, there are some technical issues but i am starting to work on those thanks again,

VP

[HumanPerformance]

Good to see your still training hard mate.

I wondered where you had dissapered to, havent seen you around albany.

I trained a client about a week ago at new lynn, I was getting him to have a chat with steve and he was blown away at steves PBs. Are you getting some good advice of him? He knows his stuff allright, 30 years lifting experience will do that I suppose :nod:

[Viking Power]

Good to see your still training hard mate.

I wondered where you had dissapered to, havent seen you around albany.

I trained a client about a week ago at new lynn, I was getting him to have a chat with steve and he was blown away at steves PBs. Are you getting some good advice of him? He knows his stuff allright, 30 years lifting experience will do that I suppose :nod:

Hey mate,

Yeah training going pretty well could always be better mate, just some technical issues I filmed my test week at birkenhead last wednesday the vid's at the bottom of page eight if you want to have a look mate any feed back on form would be great also.

Yeah Steve's pretty good but its alot of trail an era I am picking up since I have been speaking to him bloody good laugh, he has good technique but the powerhouse forum is great for me with the likes of OB, Humpery and Big T these guys I am learning alot from in my recover stage, its being great.

Have a look at test week mate your advice is gold, I hope you are keeping well brother Found a great picture of dave Tate I will email it to you brother.

VP

[Viking Power]

Monday 22/03/10

Squats

1 x 3 - 105kg

2 x 3 - 130kg

2 x 3 - 150kg

4 x 3 - 170kg

Bench

1 x 3 - 80kg

1 x 3 - 105kg

5 x 3 - 120kg

Squat

1 x 3 - 120kg

2 x 3 - 150kg

4 x 3 - 160kg

Assistance Movements

GM's

5 x 5 - 100kg

standing shoulder press

4 x 5 - 60kg (light ones)

Next Training Wednesday

[Viking Power]

Wednesday 24/03/10

Week 6 part 2

Deadlift to knees

1 x 3 - 125kg

2 x 2 - 150kg

2 x 2 - 165kg

3 x 1 - 175kg

Bench

1 x 3 - 80kg

1 x 3 - 100kg

2 x 3 - 115kg

2 x 3 - 130kg

3 x 2 - 140kg

deadlifts

1 x 3 - 125kg

1 x 3 - 150kg

2 x 3 - 175kg

5 x 3 - 200kg

Close Grip bench

3 x 5 - 110kg

Upright Rows

3 x 8 - 60kg

Next Training Friday

[HumanPerformance]

Cool video mate. Strong lifting.

Your hip speed looked ok to me on the squats. If you watch the Rippitoe video in the full squats thread youll see what I mean.

You use quite a close grip on the bench, alot of triceps. Have you tried a bit wider and it dosent suit you? I know alot of lifters are benching with quite a close grip these days as it definately suits some people.

Also are you performing any pre hab work for your rotators at all? If you can get away with not having to do it then thats awesome as its a pain in the ass to do, but keep it in mind.

Good to hear you are getting advice from the guys at powerhouse forum.

As you get better you will get advice from all directions and it will be hard to know who to listen to, but those guys you listed and Tonka are guys you know you can benifit from.

Looking forward to the Dave Tate pic

[steak]

Have you made some changes to the assist work bro? I see a bit of delt work in there.....

[Viking Power]

Friday 26/03/10

Week 6 part 3

Bench

1 x 3 - 80kg

1 x 3 - 100kg

2 x 3 - 115kg

5 x 3 - 130kg

Squat

1 x 3 - 105kg

2 x 3 - 130kg

2 x 3 - 150kg

6 x 3 - 170kg

Bench

1 x 4 - 90kg

1 x 4 - 105kg

4 x 4 - 115kg

Close grip bench

3 x 8 - 110kg

Good Morning

3 x 5 - 110kg

Bent over rows

3 x 5 - 160kg

Next Training Monday two weeks before comp

[steak]

solid session especially the assist work ...sheesh bent over rows at 160...bro your a machine :grin:

[Viking Power]

solid session especially the assist work ...sheesh bent over rows at 160...bro your a machine :grin:

hey mate not that good, they are a d Yates bent over row under hand grip not over hand but still heavy for me LOL

[Old Bull]

Good Morning Squat (Gut Busters) a staple of WSB training, Olys do GM/Squat/GM as another variation

Hey brother what does WSB stand for? and good morning squat - just bend over like good morning and squat down in that position and squat to upright?

That is the best thing about Boris you have ample reps and sets to alter and perfect technique.

I have alot of home work to do brother but you are right about reps and sets so starting monday just going to pick on a couple of issues first and get them right and then concentrate on the next few things as there are a few issues Ob lol

cheers mate

VP

Just noticed I did not answer this question VP,

WSB is West Side BarBell, Louie Simmons, your signature trained there with Louie for many years knocked WSB methods DE ME and RE Conjugate. Seen other lifters using Louies stuff and progressing just thought they were weak. His total then had stalled for a couple of years at around 1800lbs he finally crossed over and it went to 2200 I think. He took WSB principles to the world and also EFS, but still has a lot to do with Louie.

Louie is credited with changing the face of Power Lifting Training across the States and around the world.

http://www.westside-barbell.com

The House was the first fully styled WSB gym in New Zealand a fair amount of our members who are competitive still train WSB.

OB

[Viking Power]

Sorry OB

no worries mate, to much short hand over forum's yeah I know west side that's why i wanted to do powerlifting I would be doing this style to if i had access to chains and a good training partner I like there style and bloody big to go with it, I get an email once a month from westside might have to read a bit more on it.

Something for the future maybe when I am in wellington and have access to chains and bands and a good training partner thanks mate.

VP

[Old Bull]

Cheers Bro,

WSB is a pretty good system but you have to have a pretty good technical base, to advance with it, maybe 4-5 years lifting competitively to really do well. Sheiko is the same if your tecnique is out it will only enhance it even further, a hybrid WSB/Sheiko is something that we are looking at but that is down the track, couple more years of sheiko under the belt before we try that.

[Viking Power]

Cheers Bro,

WSB is a pretty good system but you have to have a pretty good technical base, to advance with it, maybe 4-5 years lifting competitively to really do well. Sheiko is the same if your tecnique is out it will only enhance it even further, a hybrid WSB/Sheiko is something that we are looking at but that is down the track, couple more years of sheiko under the belt before we try that.

Yeah sounds good mate, once in the right environment an form and things are good with a great base I would be keen on looking at that. I think my form should be ok by the time we move down, raw form anyway (hoping) tidy up squat pretty quick but a couple off things still to remember on every squat, bench well we'll see, haven't had much feed back on my deadlifts seems to be a dead end for advice on that one so far so maybe look at the best and try and pick out where I can improve.

thanks OB

VP

[Viking Power]

Monday 29/03/10

week 7 Part 1

Squat

Warm up bar x 10 60 x 10

1 x 3 - 105kg

1 x 3 - 130kg

2 x 3 - 150kg

5 x 2 - 170kg

Bench

1 x 3 - 80kg

1 x 3 - 100kg

2 x 3 - 115kg

3 x 2 - 130kg

3 x 1 - 140kg

Lunges

3 x 10 - 60kg

Good Morning

3 x 5 - 110kg

Hammer Curls

3 x 10 - 30kg

Next training wednesday

[steak]

tick tock...the count down is on. Im having trouble thinking about anything else at the moment mate so I can only imagine what its like for you 8)

[Viking Power]

tick tock...the count down is on. Im having trouble thinking about anything else at the moment mate so I can only imagine what its like for you 8)

haha tell me about it brother just trying to tidy up my diet side of training I was having some issues but I think I am on the right track now... fucking frustrating when you don't know to much about dieting when you just eat whatever and you think its ok but its shit in the scheme off things but but on the right track thanks to a few patient people from PH forum thank god

Are you going to the Auckland comp mate? I will come and watch that brother are you going raw mate or in your gear?

A team of people from where I train are going and one wants a hand with his gear on the day should be great.

VP

[steak]

tick tock...the count down is on. Im having trouble thinking about anything else at the moment mate so I can only imagine what its like for you 8)

haha tell me about it brother just trying to tidy up my diet side of training I was having some issues but I think I am on the right track now... fucking frustrating when you don't know to much about dieting when you just eat whatever and you think its ok but its shit in the scheme off things but but on the right track thanks to a few patient people from PH forum thank god

Are you going to the Auckland comp mate? I will come and watch that brother are you going raw mate or in your gear?

A team of people from where I train are going and one wants a hand with his gear on the day should be great.

VP

Im not anywhere near prepared to compete yet bro! Gonna build this stregth base first and suss out comps fromm there. Where/when is the comp? I will see if I can make it and catch ya there.....

[Viking Power]

tick tock...the count down is on. Im having trouble thinking about anything else at the moment mate so I can only imagine what its like for you 8)

haha tell me about it brother just trying to tidy up my diet side of training I was having some issues but I think I am on the right track now... fucking frustrating when you don't know to much about dieting when you just eat whatever and you think its ok but its shit in the scheme off things but but on the right track thanks to a few patient people from PH forum thank god

Are you going to the Auckland comp mate? I will come and watch that brother are you going raw mate or in your gear?

A team of people from where I train are going and one wants a hand with his gear on the day should be great.

VP

Im not anywhere near prepared to compete yet bro! Gonna build this stregth base first and suss out comps fromm there. Where/when is the comp? I will see if I can make it and catch ya there.....

Sounds Good not sure where its held at present but the date is confirmed for MAY

Saturday 8th – Auckland Champs – Auckland

Let you know when I know brother,

VP

[Old Bull]

Good workout Brother,

How's the Body Weight

[Viking Power]

Good workout Brother,

How's the Body Weight

Cheers brother

long story short OB 104.8 - 105.5 in evening where I was at this last month in the morning but strength still increasing fast everything feels light.

Just trying to get my head around the diet side on PH thanks to Trapfat and Dale, but since I have never done diet thing in my life before few problems to begin with, but I think we are onto something so will be great to see progress as the next few months roll over, might have to put 125kg by end of year on hold and just see where I get this year and go from there as long as I keep getting stronger I can weight for extra bodyweight got do it right.

VP