getting after it, Nats build up

[Viking Power]

:pfft: :pfft:

Countdown is on RM, VP is charged up for CBC assault 2011 lets just see what insistently this so called beast can unleash will he be able to keep up mmmmm.........

we'll see....... 6days counting down

VP

[red machine]

bit of squat and bench to send off the year

squats

3x6x60

2x6x70

1x6x80

10x10x90 -(50%) fellow gym goer was doin this yestaday thought it looked like fun, conclusion never goin over 5 reps again, seems easy...isnt, had to belt up half way though, quods started ripin out of skin, madness, middle sets quite hard, pumped up for last 2 set so wasnt to bad, just not looking forward to walkin tomorro....ANTICS!!!

bench

60x8

70x6

80x6

90x6

100x3

110x3

110x3

100x3

80x6

60x8

2010 Done.

[OnlyHuman]

(props added, strew hat worn)

Done.

:pfft: :clap:

[steak]

...and a good year it was for you mate! next year will be a biggie too and I look forward to seeing you smash it all over that platform :twisted:

be safe bro and see you on the other side

[red machine]

(props added, strew hat worn)

Done.

:pfft: :clap:

adds a goog 10kgs i reakin :nod:

...and a good year it was for you mate! next year will be a biggie too and I look forward to seeing you smash it all over that platform :twisted:

be safe bro and see you on the other side

thanks mate, hears hoping a big year awaits!!!! iron................!!

[red machine]

alright 2011 - stage 2 of a novice powerlifters hunt for power. Plan do 2nd novice comp mid year then 3rd in nov, then see if numbers are up to a half decent level and make a call then weather to gear up and get extreme or get back into code. Basics.

starting with cycle of shekio 37 working along side VP, so there gunna be some good xtra push there, Gotta keep the big man honest!! also getting fit again 4 runs a week with mobilty work on these day, game on

goal at end of cylce:

squat - 190

bench - 130

deadss - 232.5

bw - 93kg (current - 95.8)

conditioning week nice and easy way to ease back into it

bench

20x60

5x70

4x80

4x80

3x100

3x100

3x100

squat

6x60

3x80

5x90

4x110

4x110

3x130

3x130

3x130

db bench

10x30

10x35

10x35

gm

5x40

5x40

5x40

bb curls

6x60

5x60

5x50

good to be back!! however seem to of slightly hurt back (faaark) on 1st set on 130 after rackin sore deep lower part very strange as very easy, bloody stif now be ok but hopfully, just small niggle ill work though just keep it hot and moving. Recovery eta weds :pray: . Done.

[steak]

you could try doing some warm up sets rather than charging right on in :wink: helps get the body ready

[red machine]

you could try doing some warm up sets rather than charging right on in :wink: helps get the body ready

hahah cud be an option, although i did 5 1/4 reps with the bar :shock:, that young and indestructible attitude taking me down, faaaark! bench specialist now :pfft:

[red machine]

conditioning week day 2

deads

60x8

60x8

60x6

100x5

120x5

140x4

140x4

160x3

160x3

160x3

so happy back felt ok with deads, it was there but no affect and didnt need to belt it, warmed it up well before so good good, recovery goin well, just light squat on friday then should be ready to roll week 1.

incline bench

60x10

70x10

85x4

90x4

90x4

bb shrugs

100x5

140x5

180x5

180x5

180x5

Done.

[Big john]

nice work on the conditioning bro, hitting another HV37 soon?

[red machine]

nice work on the conditioning bro, hitting another HV37 soon?

yo brother, yea mate me n vp starting week 1 on Monday, game time!!! whats ur status? back in the game soon?

conditioning week day 3

bench

20x60

6x70

5x80

4x90

4x90

3x100

3x100

3x100

squats

8x60

8x60

6x80

5x90

4x110

4x110

3x130

3x130

3x130

db bench

10x35

10x35

11x35

no gm's today, still taking it easy on the back which is now at about 80% nothing has flared it up so want be long till back to 100%, game on next week into it...BOOM!

[red machine]

last week cardio - 4x4km runs

weight - 95.4kg target 92.9 for next comp

HV week 1 day 1

bench

1x20x60

1x5x65

1x4x80

2x3x90

4x3x100

squats

1x5x60

1x5x80

1x5x90

2x5x90

5x5x125

bench

1x5x70

2x4x85

5x4x95

light assis work -

db bench

5x10x25

bent row

5x5x80

gm's

5x5x40

1.15hr, faaarkin grinder. Done.

[red machine]

had to change journal name after watch many liftin vid...2011 want get me near respectable lifts need at least 280+dead in squat+180 bench till ill be happy to claim a respectable lifts, it will come just take a few hard years.

week 1 day 2

deads

2x8x60

2x6x100

1x5x115

2x5x140

2x4x160

4x3x175

bench

1x20x60

1x5x75

1x5x85

5x4x95

rack pulls

1x5x115

2x5x140

2x4x160

4x3x185

walkin lunge

5x10x1p

floor press

1x5x80

5x5x100

chins mixed grips

3x6xbw

faaarkin grinder again after 8hrs slaving in the sun, conclusion need a desk job. Done.

[Viking Power]

not a bad workout mate, goals are good but set a few smaller ones in between brother you can and will achieve them just stick to it 8)

VP

[steak]

Remember bro...the battle is more with yourself than with anyone else :wink:

As long as you are progressing and getting the the PBs when you evaluate then its all good in my book.

[red machine]

Remember bro...the battle is more with yourself than with anyone else :wink:

As long as you are progressing and getting the the PBs when you evaluate then its all good in my book.

haha very true and if "pb after pb falls there is gonna come a time when know one can keep up" - vp

week 1 day 3 - done yesterday

trained in a shiny gym with lots of mirrors what a shock to the system!!

bench

1x20x60

1x6x65

1x5x80

2x4x90

2x3x100

2x2x105

2x1x115

2x2x105

2x3x100

1x5x85

1x7x75

squats

2x8x60

2x5x80

1x5x90

2x4x110

2x4x125

5x3x140

behind neck push press

2x4x40

2x4x60

2x4x70

2x4x80

2x4x90

Done.

[drizzt]

Nice benching RM, squats looking good too :nod:

[red machine]

Nice benching RM, squats looking good too :nod:

cheers mate slowly but surely just truckin on!

weekly weigh in - 94.5kg

last weeks runs -

1x3km

1x4km

1x7km

week 2 day 1

squats

2x8xbar

2x6x60

1x6x80

1x5x90

2x4x110

2x3x125

5x2x145

bench

1x20x60

1x5x65

1x4x80

2x3x90

6x2x105

squats

1x3x60

1x3x100

1x3x115

4x2x135

light assis/flushin work

circuited non stop - 3 round

db bench

10x25

bent row

5x80

gm

5x50

face pulls

5x10x35

gettin few niggles now shoulders hurting from reachin back so far/aggressively on low bar squats, making bring bar down on bench not very nice, and elbow fulling up from big bench vol/drunk skating bail, happened last cycle so easy enuff to work though, just gota get the flex up and its will be back to business as per in a week or so, on a plus back is "back" to about 90% so all good. Done.

[steak]

Simple 6 as discussed...google that sucker or I'll flick you zee link on deads day bro

[red machine]

Simple 6 as discussed...google that sucker or I'll flick you zee link on deads day bro

got the link, in the game brother, chur

[red machine]

week 2 day 2

deads to knee

1x8x60

1x8x80

1x5x100

1x4x115

2x4x140

4x4x160 (b)

bench

1x20x60

1x5x75

1x5x85

5x4x95

deads

1x5x100

1x4x115

1x4x140

2x3x160

5x3x175 (b)

floor press

1x5x60

1x5x80

2x5x110

1x3x115

1x1x120

1x5x110

1x5x60

lunges

4x10x1p

few light sled drags and tire hits.

bit flat today but got though ok, faaaarkin sore hands!!! Done.

[Big john]

faaaarkin sore hands!!! Done.

bwahahah awsome!...its fun when u can barely wrap your hand around the bar because yr hands feel like theyve been doused in jet fuel and set alight! :twisted:

worse comes to worse. straps bro...good tool to use when the hands are playing ball on the cycles

[red machine]

faaaarkin sore hands!!! Done.

bwahahah awsome!...its fun when u can barely wrap your hand around the bar because yr hands feel like theyve been doused in jet fuel and set alight! :twisted:

worse comes to worse. straps bro...good tool to use when the hands are playing ball on the cycles

yea bro was thinking of wraps if gets to out of control as grip is good, but ill just battle on for now :evil:

week2 day3

squats

2x6x30

1x6x60

1x6x80

1x5x90

2x5x110

2x4x120 (b)

6x3x135

bench

1x20x60

1x6x65

1x5x80

2x4x90

3x3x100

2x2x105

2x1x115

2x2x105

1x4x100

1x5x90

1x6x85

1x7x75

squats

1x3x60

1x3x100

1x3x120

4x2x135

flys

5x10x12.5

pull downs mix grips

5x8x105

backs feelin bit shit again, hard to arch on bench, faaaark it, but ok just have to be controlled and belt up abit early but still truckin on, hard work, but bring it on!!. Done.

[Viking Power]

Good stuff RM, Squat technique tonight was solid keep it up

txt you in morning half nine be awake 8) if ya wanta come down can pick you up

VP

[bar-belle]

a solid week of deposits in the bank there RM 8)