PENCIL NECK is off to Auckland Bench Champs

[Viking Power]

:pfft: :pfft: steak maybe its powerbuilding i heard a whisper its the new thing to getting strong :pfft: :pfft: you should try it :pfft: :pfft: :pfft: :grin:

Week 3 day 2 (5,3,1)

Training

60kg x 10 x 2sets

90kg x 1

100kg x 1

115kg x 8

Bench

70kg x 10 x 5sets ( speed work)

Incline Press

60kg x 10 x 2sets (speed work)

80kg x 5

100kg x 3

60kg x 10 x 2sets (speed work)

Close grip bench (pause every rep light work)

60kg x 10 x 2sets

80kg x 5

100kg x 3

60kg x 10 x 2sets

Dumbell curls

20kg x 10 x 2sets

30kg x 5

35kg x 4

20kg x 10 x 2sets

[steak]

:pfft: :pfft: steak maybe its powerbuilding i heard a whisper its the new thing to getting strong :pfft: :pfft: you should try it :pfft: :pfft: :pfft: :grin:

well I need to do something....Might have to try that diet of yours :grin: :pfft:

[Viking Power]

:pfft: :pfft: steak maybe its powerbuilding i heard a whisper its the new thing to getting strong :pfft: :pfft: you should try it :pfft: :pfft: :pfft: :grin:

well I need to do something....Might have to try that diet of yours :grin: :pfft:

:pfft: :pfft:

I just bowled the ton tonight on the scales 5kg in two I'm coming back :grin: yeah i'm a big boy now :pfft: :pfft: :pfft:

oh f*ck.... be safe and catch ya soon 8)

[Daniel]

great journal VP keep up the Solid training :clap:

[Viking Power]

great journal VP keep up the Solid training :clap:

Cheers Dan, not bad ya self I have being keeping an eye on it keep up the good work brother

[bar-belle]

I just bowled the ton tonight on the scales 5kg in two I'm coming back :grin: yeah i'm a big boy now :pfft: :pfft: :pfft:

Oh yeah... VP's in the house \:D/ onwards and upwards aye :grin:

[Big john]

I just bowled the ton tonight on the scales 5kg in two I'm coming back :grin: yeah i'm a big boy now :pfft: :pfft: :pfft:

Oh yeah... VP's in the house \:D/ onwards and upwards aye :grin:

its all from the ROLL OF SWOLE lolz

[steak]

no matter how good you try and present it..luncheon is still crap

[Viking Power]

:pfft: :pfft: :pfft: good stuff boys.....

Week 3 day 3 (5,3,1)

Training

Squats

60kg x 10 x 2sets

100kg x 5

120kg x 1

140kg x 1

160kg x 8 (easiest 8 i've done an easy 10 to be fair next cycle open all out)

Squats

100kf x 10 x 5sets

Shoulder Press from floor to overhead

bar x 10

60kg x 10

65kg x 1

75kg x 1

85kg x 4

Shoulder Press from floor to overhead

60kg x 10 x 5sets (fast)

Front raises

22kg x 10 x 5sets

Stiff leg deadlifts just light tonight

100kg x 10 x 5sets

[steak]

Nice work bro...plenty going here auw :grin:

[Viking Power]

Nice work bro...plenty going here auw :grin:

Coast Barbell Power Cardio Training Today

Cheers Damo

Week 3 part4

Barbell Shrugs

60kg x 10

100kg x 10

140kg x 10

180kg x 5

220kg x 5

250kg x 3 (not the best but i'll bank them and work on an extra rep next week)

100kg x 20 x 2sets

Barbell Curls

bar x 10

60kg x 8 x 3sets

Power Cardio

Outside with the mighty Red Machine for a bit of cardio work

Farmers Walk - full drive with 45kg per hand maybe 40meters total

Farmers walk Half a drive 85kg per hand maybe 20 meters

Framers walk loaded to 125kg Per hand 3 stops and starts fuckin bullshit a mere 10 meters tops I'm thinking... rip the hands open I need to maybe add a tea towel or something to the handle to stop this happening or just harden the f*ck up not sure yet but will research and try again and see what happens, just not strong enough yet to power out these but will work on it.

Zercher Carry 85kg full length off the drive 40 meters and then X6 flips of the tyre @ 235kg

Zecher Carry 125kg full length off the drive 40 meters and the x 6 flips off the tyre @ 235kg

Notes:

Zecher were easy so more weight added next week and farmers 125kg to much at present so drop back to 95kg next week and build on it from there.

Not bad for second run at power cardio can only get better

[steak]

[startinfromscratch]

looking lean son.

eat some luncheon!!

or wendys burgers with luncheon added

[Big john]

churr bro looked like a mean sesh!!!

[Viking Power]

Cheers guys for the comments :pfft: @ SFS ok brother noted 8) @ BJ its coming together still teething stages mate.

Training being away with work this week so this week was deload week anyhow so good timing in that way,

Tuesday trained at Cambridge - just full body work with compound exercises

nothing to heavy and to be honest I didn't write anything down pretty relaxed

Thursday trained full body again on home ground - same sort off training as Tuesday as I have decided last weekend to do the counties strongman comp this weekend hence the relaxed workouts but next week is week 1 again off 5,3,1 which i am looking forward too.

Strongman Comp Goal not to come last :wink:

[steak]

Whats her name? :grin:

[Viking Power]

Whats her name? :grin:

:grin: tell ya when i see ya RM is quick :pfft: :pfft:

wish he worked that fast :roll:

oh thanks for the clip bro :clap:

[steak]

just send pics or send me your login bro..I'll take it from there :grin:

[Viking Power]

just send pics or send me your login bro..I'll take it from there :grin:

:pfft: :pfft: :pfft: you should know the password but anyway its - Steak, and photo's well lets say your journal has serve me well my fat buddy :pfft: :pfft:

hopefully see ya tomorrow mate otherwise next saturday

[steak]

I tried to log on to buffvikingmums.com but youve changed my user settings!

Good luck 2moro brother...I cant be there as no-one wants to do my job so go forth lift, drag, press and hold for the win bro! :twisted:

[bar-belle]

All the best for today mate....can't be there to support you in person but with ya in spirit...go the Viking :grin:

[Viking Power]

Thanks Damo and Rach for the txt as well and RM :clap:

Counties Strongman Comp

Well it was a great day, good to catch up with old friends and make some new ones every one is very supportive and helped me out to no end really appreciated it, well a few things I need to work on (1) strength overall just weak (2) full leg workout is needed going to increase strength in this area for walking events ie farmers and anvil carry (3) shoulder work is a must overhead pressing barbell and dumbbell is high on the cards these were my main two areas that let me down today grip and lowerback just keep working on not strong enough but not as weak as the above two.

Going to Matt's to learn how to get stronger with implement technique which I am looking forward to..

Comp - Goal meet didn't come last... next goal do better than last time...

weight for height i think 14 feet was my best Dale broke new record at 18 feet

1.15 inch dumbbell 67kg I think was my best Sam broke record at 85kg I think

Farmers Walk 100kg 40meters time 42sec I think fastest time I think 19.8 sec

Apollon Axle 100kg - none but will work on this managed to clean it and half rep LOL but strong week point I am going to hammer shoulder work most reps dale with 11 I think

Anvil Carry 160kg just over 40 meters winner over 80 meters i think, leg power for me was a weakness no problem with breathing just legs turn to jelly

so placed 5th out of 6th very strong field bodyweight for me 101.6kg and heaviest Big Sam just over 172kg but most off field were around the 120 - 130 kg mark.

back to the gym thanks for a great day every one involved.

[steak]

Respect bro 8)

Good effort considering your downtime, cutting diet and lovelife

[startinfromscratch]

awesome bro!!

matts trainings will serve you well, heaps of knowledge to be passed on there mate 8)

[Viking Power]

Thanks guys, I am very humble for your support and comments, truth is I am just one step above the bottom off the hill so its a big climb but I shall run it....

but just bare in mind when the king off the hill needs a piss i will get a wet head until I can touch him so its going to be a good journey and I am loving it now lets get back in the gym and move some serious shit around....