PENCIL NECK is off to Auckland Bench Champs

[Viking Power]

Introduction week

Training - Cardio

Saturday

Over head keg tosses for height (empty keg :grin: )

x 5 attempts

Sled drags 40 meters per run

50kg x 1 run

60kg x 1 run

100kg x 1run

Tyre Flips

just working on technique today (for me key is to get low and one big pull and a push up trying not to use knees)

Farmers walk

just light today ran 40kg x 40meteres x 3sets getting use to turning at speed at top end on return.

Sled hammer hits to tyre x 20

4 sets each side

Hand over Hand pulls

100kg x 4sets x 10 - 15meters

stretching

Now will start adding weight each week until I am above what ever weight is needed for comp day

[tomsammce]

Mint!

[tinytraps]

what kind of training will you be doing bro? a 900 total is well within your reach :nod:

[steak]

Welcome to ...

HELLS DRIVEWAY :twisted:

Tyre flips, throws, drags

H.A.S.D - (Heavy ass sled drags)

Kegs- medleys, throws, carrys

Hammers

Farmers Walks

Log press,carries

Rope work

Herc Holds

Bro I'll even get you an axle if you promise to treat it bad :twisted:

[Viking Power]

@Tom cheers big guy lets go and smash some Pb's

@ Harley (aka TT) mate just made up a program from a series off programs I pick off the net to suit each strongman comp and the events as far as implements go, but on other days to get my raw strength and total up will be 5,3,1 not to taxing so I can train 5 days per week.

@ Steak brother I just txt Dale, mate measurements are 50mm dia bar and length 2180 which he seems to think 7 foot, but brother I wouldn't care if it was bigger or a touch smaller if you can get it for free cool but don't spend gold on it mate the oly bar is all good I can just start loading it up week by week until it is up and over the weight required for the event and hope for carry over that way. 8)

[steak]

50mm...thats what I thought...the farmers tube is 50mm bro...easy to suss out a bar that can handle a couple of hundy for that....will talk to to Dodgy the Engineer and suss it. ...if hes back..last I heard he scored some viagra and was going to a jazz weekend with his missus :roll: . Doubt he even saw a band and she'll be ruined so no-one will answer the phone.

I gotta take the log round anyway and get it tidied up so you can brutalise that focker too :twisted: :grin:

[Viking Power]

50mm...thats what I thought...the farmers tube is 50mm bro...easy to suss out a bar that can handle a couple of hundy for that....will talk to to Dodgy the Engineer and suss it. ...if hes back..last I heard he scored some viagra and was going to a jazz weekend with his missus :roll: . Doubt he even saw a band and she'll be ruined so no-one will answer the phone.

I gotta take the log round anyway and get it tidied up so you can brutalise that focker too :twisted: :grin:

lol :pfft: :pfft: sweet mate see ya tomorrow big guy :clap:

[steak]

good...you can help me get in my shirt :twisted:

[startinfromscratch]

awesome bro, i bet youll clean up the strongman stuff. good to see you back into training anyway mate. :clap:

[Viking Power]

good...you can help me get in my shirt :twisted:

sweet brother 8)

[Viking Power]

awesome bro, i bet youll clean up the strongman stuff. good to see you back into training anyway mate. :clap:

cheers bro yeah its being a bit of a f*ck around last month or so but yeah back into it 8) , how's the deep south treating ya? any plans on return for holiday?

stay strong mate

VP

[red machine]

its gunna be some good times ahead buheee, brut power!!! thats the good stuff, just remember......get the tension on the sled rope b4 u start to run.......fuk seriously the funniest thing iv ever seen!!!! :pfft: :pfft: vp rag dolled by the mighty sled :pfft: :pfft: outrageous!! if damo was filming then that shit could make some money on funniest home videos ahhahah GOLD

[Viking Power]

its gunna be some good times ahead buheee, brut power!!! thats the good stuff, just remember......get the tension on the sled rope b4 u start to run.......fuk seriously the funniest thing iv ever seen!!!! :pfft: :pfft: vp rag dolled by the mighty sled :pfft: :pfft: outrageous!! if damo was filming then that shit could make some money on funniest home videos ahhahah GOLD

:pfft: :pfft: :pfft: Cheers RM minor technical problem its being noted brother shall not run off again until rope is tight hahahaha rookie

Here i was thinking I might have gotten away with that one but nah not when me old mate RM is around memory like an fuckin elephant 8)

[morattigirl]

its gunna be some good times ahead buheee, brut power!!! thats the good stuff, just remember......get the tension on the sled rope b4 u start to run.......fuk seriously the funniest thing iv ever seen!!!! :pfft: :pfft: vp rag dolled by the mighty sled :pfft: :pfft: outrageous!! if damo was filming then that shit could make some money on funniest home videos ahhahah GOLD

:pfft: :pfft: :pfft: Cheers RM minor technical problem its being noted brother shall not run off again until rope is tight hahahaha rookie

Here i was thinking I might have gotten away with that one but nah not when me old mate RM is around memory like an fuckin elephant 8)

:pfft:

[bar-belle]

Sled drags 40 meters per run

50kg x 1 run

60kg x 1 run

100kg x 1run

Nice work matey...killer with the hundy on aye.. wait till we get a prowler then you'll know all about it :nod:

[Viking Power]

Sled drags 40 meters per run

50kg x 1 run

60kg x 1 run

100kg x 1run

Nice work matey...killer with the hundy on aye.. wait till we get a prowler then you'll know all about it :nod:

Yeah Jess that buggar is always around when things go wrong hehehe

yeah good times BB can only get better and faster the prowler :clap: :clap: , hundy wasn't to bad up there but as RM was saying make sure rope is tight before running back (tip off the day) hahaha that took abit of wind out off me hehehe...

[Viking Power]

Monday (program 5,3,1)

Deadlifts

60kg x 8 x 1set

100kg x 8 x 1set

140kg x 5 x 1set

160kg x 5 x 1set

180kg x 10 x 1set

Deadlifts

120kg x 10 x 5sets

Shrugs Barbell (overhand grip)

60kg x 10 x 1set

100kg x 10 x 1set

140kg x 10 x 1set

180kg x 10 x 1set straps

220kg x 5 x 1set straps

Bent over rows

60kg x 10 x 1set

100kg x 8 x 1set straps

140kg x 5 x 1set straps

100kg x 8 x 3sets straps

Standing calf raises

40kg x 10 x 1set

80kg x 10 x 1set

130kg x 10 x 2sets

stretching and foam roller work, new straps second time ever using them so abit off a over kill with them but getting the hang off them 8)

[steak]

you looked like you enjoyed that session bro..good to see you gettin stuck in and nailin the volume. :twisted: :clap:

[Viking Power]

Week 1 Day 2

Bench

60kg x 10 x 1set

80kg x 5 x 1set

90kg x 5 x 1set

110kg x 8 x 1set

Bench

70kg x 10 x 5sets ( speed work)

Power cleans (explosive work)

60kg x 5 x 3sets

Front raises

20kg x 10 x 5sets

Herc Hold

85kg x 30sec x 3sets

Incline Press

60kg x 15 x 1set

80kg x 5 x 1set

90kg x 3 x 1set

100kg x 2 x 1set

[Viking Power]

week 1 day 3 (program 5,3,1)

Squats

60kg x 10 x 2sets

80kg x 10 x 1set

100kg x 5 x 1set

120kg x 5 x 1set

140kg x 12 x 1set

Squats

100kg x 10 x 5sets

Stiff leg deadlifts

60kg x 10 x 1set

100kg x 10 x 1set

140kg x 5 x 1set

160kg x 3 x 1set

100kg x 10 x 1set

Dumbbell curls (light)

20kg x 10 x 3sets

[mike27]

nice bit of leg action for a thursday

[Viking Power]

nice bit of leg action for a thursday

cheers mate, a had a few more left in the tank but since first week back i decided to stop @ 12 so I can walk tomorrow :grin:

stay strong

VP

[morattigirl]

nice bit of leg action for a thursday

cheers mate, a had a few more left in the tank but since first week back i decided to stop @ 12 so I can walk tomorrow :grin:

stay strong

VP

Whoosy :grin:

[Viking Power]

nice bit of leg action for a thursday

cheers mate, a had a few more left in the tank but since first week back i decided to stop @ 12 so I can walk tomorrow :grin:

stay strong

VP

Whoosy :grin:

lol yeah I know mate just had a txt from RM next week onwards all out on last sets 8) I need to stand up apparently and about time 8)

VP

[red machine]

like i said slim "you gotta lift for the moment, not for thought of tomorro" just cut that bad boy loooose!!