Finally Total Destruction Off Red Machine Has Began

[Old Bull]

TrapFat knows his stuff did a few BB shows a way back sort of crossed over to The Darkside, but knows food inside out.

125s a good shot by Christmas

[Viking Power]

TrapFat knows his stuff did a few BB shows a way back sort of crossed over to The Darkside, but knows food inside out.

125s a good shot by Christmas

True that mate, its being frustrating but good, Dale being pretty good also quick crash course on food.

will try for 125 brother that's my style but with clean food.

[ohjoshua]

do you have a mrs yet?

might be a good idea before you get that fat. :pfft:

[Viking Power]

do you have a mrs yet?

might be a good idea before you get that fat. :pfft:

yeah but she's not too happy :pfft: oh well we'll see how we go.

[Viking Power]

31/03/10

Wednesday week 7 part 2

deadlift

1 x 3 - 125kg

2 x 3 - 150kg

2 x 3 - 175kg

5 x 2 - 200kg change my foot stance knees above shoes - pleased with today effort pretty easy felt lighter.

bench

1 x 3 - 80kg

1 x 3 - 100kg

2 x 3 - 115kg

5 x 2 - 130kg

easy benching

Dumbell shurgs speed work

5 x 10 - 40kg

Hammer curls light

5 x 10 - 22.5kg

Close grip bench

1 x 5 - 80kg

2 x 5 - 100kg

3 x 5 - 120kg

1 x 1 - 140kg New PB easy

next training friday - Steve's opening up for small group awesome stuff.

[steak]

Good close grip bro 8)

[Old Bull]

Good close grip bro 8)

Ditto Ditto

[Viking Power]

cheers comrades, but as usual shit in the scheme of things, but going up on the bright side so that deserves a half a

VP

[Viking Power]

Friday 2/4/10

week 7 part 3

Squats - change to wider stance 3 steps to set up.

1 x 3 - 105kg

2 x 3 - 130kg

2 x 2 - 150kg

3 x 2 - 160kg (belt and wraps getting ready for next week - no issues)

Bench

1 x 3 - 80kg

1 x 3 - 100kg

2 x 3 - 115kg

4 x 2 - 120kg

behind neck press (light)

4 x 5 - 60kg

Dumbbell curls (light)

4 x 5 - 22kg

Next Training Monday

[Old Bull]

Good end to the week VP not long now Brother

[Viking Power]

Good end to the week VP not long now Brother

yeah mate, short week then game on, looking at 60kg on top of last comp total at this stage, 635kg no issues i'm thinking

fist set of goals will be meet expect bodyweight goal as my new diet has made me loose a little weight getting use to eating cleaner but ok with that should sit on 103-105kg not to far out noicting already looking little trimmer.

comp planned 3rd lifts

squat 220kg - yep should be right

bench 165kg should be right

deadlift 260kg ? not sure big ask - new stance we'll give it a crack anyway

so if i do get that 70kg increase on total but won't be disappointed with 250kg all new PB's

goals for second novice comp

Goals 107- 108kg Bodyweight

Squat 210kg Raw

Bench 160kg Raw

Deadlift 250kg Raw

Total 620kg

cheers OB

what are your planned lifts mate for the week after brother

[Viking Power]

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

Hey Brother,

Sorry man miss this one, Rippitoe I will get back to you brother on that, bench just using close grip to build up tricep power for when I decide to use bench shirt will make the change over easier as the shirt requires alot of tricep power, Pre hab whats that one brother? i guess I am not doing any LOL, all advice is good advice brother every ones being real helpful its been awesome. \:D/ umm must have a catch up soon mate join in with you and phil somewhere comp next weekend so any time after that would be cool - Albany or Town.

VP

[Old Bull]

what are your planned lifts mate for the week after brother

Hey VP

I am not to sure what the Coach has install for me but it should go something like this

Squat

Opener 215

2nd 227.5

3rd 237.5

Bench

Opener 142.5

2nd 150

3rd 155- 157.5

Dead all new territory here

Opener 212.5

2nd 225

3rd ??? 232.5

Thats the theory just practical now.

[Viking Power]

what are your planned lifts mate for the week after brother

Hey VP

I am not to sure what the Coach has install for me but it should go something like this

Squat

Opener 215

2nd 227.5

3rd 237.5

Bench

Opener 142.5

2nd 150

3rd 155- 157.5

Dead all new territory here

Opener 212.5

2nd 225

3rd ??? 232.5

Thats the theory just practical now.

Awesome going mate i know you can achieve this I will be keen on seeing the end result OB best of luck mate lift strong oh great one.

[Viking Power]

Week 8 part 1

5/4/10 Comp week so light workouts.

deadlifts

1x 3 - 100kg

1 x 3 - 140kg

2 x 3 - 160kg

4 x 2 - 180kg very fast with new stance pretty happy with this style will see when its heavy this weekend.

Bench

1 x 3 - 80kg

1 x 3 - 100kg

2 x 3 - 115kg

4 x 2 - 120kg very fast should meet meet comp goals with a bit extra I thinking.

Last training wednesday

[Big john]

those are some awsome numbers bro :nod: Machine bro...total machine :clap:

[startinfromscratch]

those are some awsome numbers bro :nod: Machine bro...total machine :clap:

[Viking Power]

Thanks Guys,

appreciate the comments but really isn't alot if you want to compare to the best brothers but its moving up and that's good.

You guys keep going hard best of luck ya animals

VP

[steak]

test week bro?

[Viking Power]

test week bro?

Comp week brother so just de-loading mate,

VP

[steak]

thought so ..Im a week behind ya 8)

Some motivation bro....smash those PRs

[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

Hey Brother,

Sorry man miss this one, Rippitoe I will get back to you brother on that, bench just using close grip to build up tricep power for when I decide to use bench shirt will make the change over easier as the shirt requires alot of tricep power, Pre hab whats that one brother? i guess I am not doing any LOL, all advice is good advice brother every ones being real helpful its been awesome. \:D/ umm must have a catch up soon mate join in with you and phil somewhere comp next weekend so any time after that would be cool - Albany or Town.

VP

Pre hab is just preventative exercises designed to prevent injury. Like rotator work to protect your rotator cuff tendons from becoming damaged. Most powerlifters incoperate some form of rotator work for thier rotators to prevent injury, you harve probably noticed it on some programs. Its not essential but just something to keep in mind for the future, especially when you start pressing a bit heavier.

Yeah we will all definately have to get together for a workout. Within the next month or so as the big guy will be starting his competition diet after that.

[HumanPerformance]

thought so ..Im a week behind ya 8)

Some motivation bro....smash those PRs

Man awesome leg drive on that dead, he closes the chain in perfect sync.

[Viking Power]

thought so ..Im a week behind ya 8)

Some motivation bro....smash those PRs

Cheers brother awesome clip thanks do my best to rip myself a new arsehole LOL

VP

[Viking Power]

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

Hey Brother,

Sorry man miss this one, Rippitoe I will get back to you brother on that, bench just using close grip to build up tricep power for when I decide to use bench shirt will make the change over easier as the shirt requires alot of tricep power, Pre hab whats that one brother? i guess I am not doing any LOL, all advice is good advice brother every ones being real helpful its been awesome. \:D/ umm must have a catch up soon mate join in with you and phil somewhere comp next weekend so any time after that would be cool - Albany or Town.

VP

Pre hab is just preventative exercises designed to prevent injury. Like rotator work to protect your rotator cuff tendons from becoming damaged. Most powerlifters incoperate some form of rotator work for thier rotators to prevent injury, you harve probably noticed it on some programs. Its not essential but just something to keep in mind for the future, especially when you start pressing a bit heavier.

Yeah we will all definately have to get together for a workout. Within the next month or so as the big guy will be starting his competition diet after that.

Ok brother will look it up, sweet as be in touch in 3 weeks for training mate.