PENCIL NECK is off to Auckland Bench Champs

[steak]

your absence was noted tonight bro...double browns on special?

[Viking Power]

your absence was noted tonight bro...double browns on special?

:pfft: :pfft: Don't drink that shit bro, cat piss...... nah body needed a day off see you after lunch big guy... 8)

[Big john]

Posted by Viking Power on Sat Jan 29, 2011 5:54 am

Still drinkin the Viking brew brother? :grin: :clap: :twisted:

[steak]

ahhh rent day yesterday BJ... he was getting a discount from the land lady..George Thorougood stylz." she was all lovey dovey"

[Viking Power]

:pfft: Now stop fulling my journal up with shit.... nah not drinking BJ gone dry festive season is over its time to get serious...8) now start lifting some tin ya rough neck animals

[Viking Power]

Week 1 day 4

Shoulder Press

bar x 10 x 2sets

40kg x 10 x 1set

60kg x 5 x 1set

70kg x 5 x 1set

80kg x 3 x 1set

Shoulder Press

60kg x 10 x 5sets

Barbell Shrugs

60kg x 10 x 1set

100kg x 10 x 1set

140kg x 10 x 1set

180kg x 5 x 1set (add straps)

220kg x 5 x 1set

240kg x 3 x 1set

Barbell Curls

60kg x 10 x 3sets

Close Grip Lock Outs

60kg x 10 x 1set

100kg x 6 x 1set

140kg x 1 x 1set

100kg x 6 x 1set

Hammer Curls

35kg x 5 x 3sets

[Viking Power]

Week 1 day 5

Power cardio with BJ was a trail and error thing today, I had a plan on what to do what just to weak and unfit....

So long story short I will do implement work as individual lifts until i get fitter oh boy i wish i had a bath body is sore...

Training

Stage 1

8 flips off tyre 230kg

Dragging the sled 120kg total weight

hand over hand pulling with sled 120kg

hits to the tyre with sled hammer 10 each side

couple off rounds

abit of a joke really for me personally (I was fucking weak and shit) and wasn't good to watch IMO, BJ done ok

Stage 2

bar carry 60kg up drive and back 30 - 40 meters

60kg shoulder press max reps

1 or 2 rounds

Stage 3

Load up 4 kegs full of water and load them onto brick wall ranging height from 1.4meters to 1.2 meters

couple off rounds

great to do some work with Big John, I will sort out something alot better for next week as this was my first implement training day and didn't really know where I was at after today I do :oops: so next week will be better.

Cheers Damo and Rach for sourcing the fridge 8) thanks

VP

[Old Bull]

Mouth watering simply mouth watering :clap: :clap:

[morattigirl]

Training

Stage 1

8 flips off tyre 230kg

Dragging the sled 120kg total weight

hand over hand pulling with sled 120kg

hits to the tyre with sled hammer 10 each side

couple off rounds

abit of a joke really for me personally (I was fucking weak and shit) and wasn't good to watch IMO, BJ done ok

Stage 2

bar carry 60kg up drive and back 30 - 40 meters

60kg shoulder press max reps

1 or 2 rounds

Stage 3

Load up 4 kegs full of water and load them onto brick wall ranging height from 1.4meters to 1.2 meters

couple off rounds

Good stuff mate, would have got a good sweat on with that lot!

Stay cool

MG :grin:

[Viking Power]

Mouth watering simply mouth watering :clap: :clap:

Hey OB1

cheers mate, it was abit harder than I thought hahaha looked good on paper so some events were miss out due to no energy, so back to drawing board and slowly add time speed and weight into it, should help with recovery levels in the long run and will help with sheiko programs next year 8)

stay strong

VP

[Viking Power]

Training

Stage 1

8 flips off tyre 230kg

Dragging the sled 120kg total weight

hand over hand pulling with sled 120kg

hits to the tyre with sled hammer 10 each side

couple off rounds

abit of a joke really for me personally (I was fucking weak and shit) and wasn't good to watch IMO, BJ done ok

Stage 2

bar carry 60kg up drive and back 30 - 40 meters

60kg shoulder press max reps

1 or 2 rounds

Stage 3

Load up 4 kegs full of water and load them onto brick wall ranging height from 1.4meters to 1.2 meters

couple off rounds

Good stuff mate, would have got a good sweat on with that lot!

Stay cool

MG :grin:

:pfft: cheers GI Jane :wink: MG it was harder on the breathing more than anything the heart pumping lack of breath made things hard so just unfit :pfft: I need to fix this minor problem over the next few weeks.

Train Hard not Play Hard :pfft: ok MG both for ya then 8)

VP

[morattigirl]

Good stuff mate, would have got a good sweat on with that lot!

Stay cool

MG :grin:

:pfft: cheers GI Jane :wink: MG it was harder on the breathing more than anything the heart pumping lack of breath made things hard so just unfit :pfft: I need to fix this minor problem over the next few weeks.

VP

[Viking Power]

:pfft: :pfft: True MG its all about balance - should be a Tui add.... :pfft:

Week 2 day 1 (5,3,1)

Training

Deadlifts

60kg x 8 x 1set

60kg x 8 x 1set

100kg x 8 x 1set

145kg x 3 x 1set

170kg x 3 x 1set

190kg x 7 x 1set

Deadlifts

120kg x 10 x 5sets

Shrugs (power shrugs)

100kg x 8 x 2sets

140kgx 8 x 1set

180kg x 8 x 1set

220kg x 6 x 1set

Bent over rows (RM squats on last set almost :doh: :pfft: )

60kg x 10 x 1set

100kg x 10 x 1set

140kg x 6 x 1set (oh hold on 6reps to doubles yeah better RM squats :pfft: :pfft:) no good squatting RM big improvements you've made to your technique :clap: :clap: but don't know about this dancing thing you got going on before squatting :? :?

100kg x 8 x 3sets

Standing Calf Raises

40kg x 10 x 1set

80kg x 10 x 1set

130kg x 10 x2sets

[steak]

but don't know about this dancing thing you got going on before squatting :? :?

I too was also thing this

Good work tonight Viking...deep fry yourself and extra chunk of luncheon :clap:

[Viking Power]

but don't know about this dancing thing you got going on before squatting :? :?

I too was also thing this

Good work tonight Viking...deep fry yourself and extra chunk of luncheon :clap:

hahaha maybe there's just things you don't need to know :pfft: :pfft: :pfft:

ie, Luncheon meat :doh:

[Big john]

chunky luncheon bro?! what happened to you fruit salad hamper and boiled eggs from sunday bro

[Viking Power]

chunky luncheon bro?! what happened to you fruit salad hamper and boiled eggs from sunday bro

Best of both worlds brothers :wink: (but we'll see how we go.... :pfft: )

Week 2 Day 3 (5,3,1)

Squat

60kg x 10 x 2sets

100kg x 8 x 1set

120kg x 3 x 1set

140kg x 3 x 1set

155kg x 7 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 4 x 1set

Shoulders Press from floor (light speed work) increase each week

60kg x 5 x 5sets

Pullups (Bodyweight) increase each week

BW x 5 x 5sets

[Viking Power]

Week 2 day 4 (5,3,1)

Training

Military Press (floor to overhead and return)

60kg x 3

70kg x 3

80kg x 7

Military Press (floor to overhead and return)

50kg x 10 x 5sets

Barbell Shrugs

60kg x 10

100kg x 10

140kg x 10

Add straps

180kg x 5

240kg x 5 increase weight next week

Front Raise

15kg x 10 x 2sets

20kg x 5

25kg x 5 increase weight next week

15kg x 10 x 2sets

One arm Dumbell presses (free standing no assistance from other hand)

20kg x 10 x 3sets (first time just get technique right go up next week pretty light)

[red machine]

Week 2 day 4 (5,3,1)

Training

Military Press (floor to overhead and return)

60kg x 3

70kg x 3

80kg x 7quote]

big gain on prev week there little man, niiiice.

[Viking Power]

Week 2 day 4 (5,3,1)

Training

Military Press (floor to overhead and return)

60kg x 3

70kg x 3

80kg x 7quote]

big gain on prev week there little man, niiiice.

bro it was easy too, I'm coming back 100kg in a couple weeks easy... eat ya luncheon mate that's where the strength is.... hear that steak race out and buy chicken luncheon yum yum

[steak]

Chubb roll for life mofo :grin:

When you grow up you eat Spam

[Big john]

Chubb roll for life mofo :grin:

When you grow up you eat Spam

fucken lulz! if u lucky the chuck in peas :wink: :grin: :grin:

[Viking Power]

Chubb roll for life mofo :grin:

When you grow up you eat Spam

fucken lulz! if u lucky the chuck in peas :wink: :grin: :grin:

:pfft: :pfft: :pfft: :pfft: funny guys but deep down you'll want luncheon :grin: =P~ =P~

[Viking Power]

week 3 day 1 (5.3.1)

Training

Deadlifts

60kg x 10

100kg x 10

140kg x 5

160kg x 1

180kg x 1

200kg x 5

Deadlifts

120kg x 10 x 5sets

Good Morning

60kg x 10 x 2sets

100kg x 5

120kg x 3

60kg x 10 x 2sets

Hammer Curls

20kg x 10 x 2sets

30kg x 5

35kg x 3

20kg x 10 x 2sets

Bent over Rows

60kg x 10

100kg x 5

140kg x 5

150kg x 3

100kg x 10 x 2sets

[steak]

Its mentally exhausting looking at those high reps