PENCIL NECK is off to Auckland Bench Champs

[Viking Power]

Bar-belle:

Viking Power wrote:personally I want to hit 800 at Bbro this year that's my goal

BOOYAH! Awesome goal there VP :clap:

Cheers BB there are some very hard yards ahead...but give it a bloody good nudge....

Yea bro genetics. Squatting with sateki gave me that extra little motivation to push further. Hopefully in the next few months well be tp's. from what he said the genetics guys are going real good. Lance is back into training again, neil hit the high 300s on box squats and raymond is hitting some good dl numbers. CBC in the north, Genetics in south, Kudos in the waikato, PH in welly, ESBB in chch and the powerdome guys, Nationals this year is going to be packed full of some strong lifters from all categorys!

VP your definetley capable of that 800 this bbro you know whats next...900 then the big 1000 :nod:

For sure TT I can't wait to see the nationals this year will be a couple off day trips for me, no one to look after my dog 8) will be worth it.

TT as for totals I'll just keep clipping away as fast and as safe as possible and see where I get split in two......

[Viking Power]

Week 4 of 12

Day 3

Squats

115 x 2

140 x 3

165 x 2

190 x 3 x 3 (B&W)

Bench (all paused)

80 x 2

100 x 3

120 x 4 x 4

Reverse Grip Bench (whatmacallits) :pfft:

120 x 3 x 3

Good Morning

100 x 5 x 3

Stiff Leg Deadlifts

140 x 8 x 3

Sitting Calf Raises

80 x 8 x 3

Hammer Strength Leg Curls

50 x 8 x 3

[Viking Power]

q4jO21-a2W0

[Viking Power]

Week 5 of 12

Day 1

Bench (all reps paused)

90 x 3

100 x 3

110 x 3

130 x 3 x 3

Squat

115 x 5

140 x 5

165 x 5 x 4 (B)

Bench (all reps paused)

90 x 4

100 x 4

120 x 4 x 4

2inch board Bench

120 x 3

140 x 3

150 x 2

Barbell Curl

60 x 8 x 3

Hammer Curls

35 x 6 x 3

Standing Tricep Extensions (EZ Curl Bar)

35 x 15

45 x 10 x 2

Lying Leg Raises

BW x 20 x 5

[Viking Power]

This clip will come in handy later on in the cycle for my Pencil Neck brotherhood

[steak]

yeah good clip noodle neck :grin:

[Big john]

This clip will come in handy later on in the cycle for my Pencil Neck brotherhood

stealer! :pfft: :pfft: :pfft:

awsome clip....still gets the hairs on my neck sticking up

[Viking Power]

This clip will come in handy later on in the cycle for my Pencil Neck brotherhood

stealer! :pfft: :pfft: :pfft:

awsome clip....still gets the hairs on my neck sticking up

@ Steak yeah I like it..... reminds me off me :pfft: :pfft: :pfft: :pfft:

@ BJ thanks brother for that

[Viking Power]

Bodyweight 98kg 7kg more over 6 months too easy....

Week 5 of 12

Day 2

Deadlifts

140 x 3

180 x 3 x 2

200 x 3 x 2

220 x 3 x 3 (b)

Bench (all reps paused)

100 x 5

110 x 5

120 x 4 x 4

Deadlift from knees

140 x 3

180 x 4 x 2

220 x 3

240 x 3

260 x 3

300 x 1 (just had a play around today grip is all good no issues for pencil neck from the floor different story lol glad grip is good for holding over 3 x times bodyweight work on 4 x now...)

Bent over rows

120 x 8 x 3 (weight up next week too easy)

Upright Rows

60 x 8 x 3

Standing Shoulder Press

70 x 5 x 3

Front Raises

22.5 x 8 x 3

[steak]

300 from the knee 8)

[startinfromscratch]

300 x 1

fucken beast!

[bar-belle]

+ 1...pencil neck?...don't think so!! :grin:

[Shutupandsquat]

Nice deads man, especially at your weight. What does B&W stand for?

[Viking Power]

cheers CBC team... (steak,SFS, BB) BB I think anyone under 105kg must be called a pencil neck

SAS - cheers mate, B & W stands for belt and knee wraps just to lazy to write whole thing mate :clap: 8)

VP

[Viking Power]

week 5 of 12

day 3

Bench (all reps paused)

80 x 4

100 x 4

110 x 3

120 x 3

135 x 2 x 2

150 x 1 to easy

140 x 2 x 2

120 x 3

100 x 4

90 x 4

Squat

115 x 4

140 x 3 x 2

165 x 3 (b)

180 x 3 x 4 (B & W)

Light Stiff Legs

100 x 8 x 3

Sitting Leg Curl

50 x 8 x 3

Sitting Calf raises

60 x 8 x 3

Reverse Grip Bench

100 x 8 x 3

Decline sit ups

BW + 20kg x 20 x 5

[Shutupandsquat]

SAS - cheers mate, B & W stands for belt and knee wraps just to lazy to write whole thing mate

Ah thank you for telling me. Makes a lot of sense now.

week 5 of 12

day 3

Bench (all reps paused)

80 x 4

100 x 4

110 x 3

120 x 3

135 x 2 x 2

150 x 1 to easy

140 x 2 x 2

120 x 3

100 x 4

90 x 4

Squat

115 x 4

140 x 3 x 2

165 x 3 (b)

180 x 3 x 4 (B & W)

Light Stiff Legs

100 x 8 x 3

Sitting Leg Curl

50 x 8 x 3

Sitting Calf raises

60 x 8 x 3

Reverse Grip Bench

100 x 8 x 3

Decline sit ups

BW + 20kg x 20 x 5

Damn. I needa get myself a pencil neck! How does one obtain such a thing?

[Viking Power]

Damn. I needa get myself a pencil neck! How does one obtain such a thing?

I believe everyone under 105kg is a pencil neck :pfft: :pfft: :pfft: welcome to the club

[Shutupandsquat]

Damn. I needa get myself a pencil neck! How does one obtain such a thing?

I believe everyone under 105kg is a pencil neck :pfft: :pfft: :pfft: welcome to the club

... f*ck YES!

[steak]

Go to the deli section of the supermarket and see the nice lady with the plastic gloves and hair net. Get her to put 2.5kgs of ham and chicken luncheon in a little bag for you. This is your weekly protein.

Next go to aisle 4 and get the Budget brand Instant Noodles - get a bulk pack of 10 - this is part of your weekly carbs.

You'll need to hunt out the butter or margarine on special, along with a couple of loaves of Pams white bread. - your carbs and fats are now complete.

On training days and any days ending with the letter "Y" you may consume as many Hagens as you like (these can be purchased at the same supermarket as your other nutrition).

Training days are allowed to vary depending on how many Hagens were consumed the night before or if indeed you require the further consumption of this simple carbohydrate. Drink water only in your tea, coffee or 6 heaped tablespoons hot or cold milo. Drink Raro during training for the 'slin spike.

Rest is not important. Stay up all night texting chicks who you have picked up off the net using your mates photos. The dirtier the chick the longer you are permitted to stay up.

Find some friends. These are an important part of a pencil necks life. You need to find ones that can handle being abused, ridiculed, mocked and challenged. The ones that fight back are the best as these are then used to motivate you.

Training. Follow the template of your choice until you feel you are not getting strong enough, fast enough. Change it at will. Refer back to Hagen paraphrase re training frequency. Round your template numbers up ie; 123kgs should be rounded up to 150kgs and where it states 3 reps do these till failure including cheating the bar up for the final or 12th rep. Add extra work to your templates. eg; dips 5x5 should read dips 10x10 then 8 sets of close grip bench press with reverse grip with feet up at 90% with no spotters.

Remember if you want the advice of a pencil neck - you can give it. :grin:

[Big john]

PENCIL NECKERS UNITE! :grin: :grin:

[drizzt]

Bodyweight 98kg 7kg more over 6 months too easy....

Damn pretty slim there bro! But those weights are nothing like a pencil neck! Awesome man keep it up 8)

[steak]

Bodyweight 98kg 7kg more over 6 months too easy....

Damn pretty slim there bro! But those weights are nothing like a pencil neck! Awesome man keep it up 8)

thats why we're taking the piss Drizzt the bruvas a unit...you should see his NZBB/dating.co.nz profile pics

[red machine]

Bodyweight 98kg 7kg more over 6 months too easy....

Damn pretty slim there bro! But those weights are nothing like a pencil neck! Awesome man keep it up 8)

thats why we're taking the piss Drizzt the bruvas a unit...you should see his NZBB/dating.co.nz profile pics

this one :pfft: :pfft: :pfft: ??

[Big john]

Damn pretty slim there bro! But those weights are nothing like a pencil neck! Awesome man keep it up 8)

thats why we're taking the piss Drizzt the bruvas a unit...you should see his NZBB/dating.co.nz profile pics

this one :pfft: :pfft: :pfft: ??

i hered he was on the prowl...this confirms it!

[Viking Power]

:pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

All I can say to Steak, BJ, RM = f*ck WITS oh by the way any hot ladies keen :pfft: :pfft: :pfft: :pfft: JOKING

Cheers drizzt my new pal

Bodyweight 98.4kg

Training

Week 6 0f 12

Day 1

Squat

120 x 3

140 x 3

165 x 3 (B)

200 x 2 x 4 (B & W)

Bench

80 x 3

100 x 3

120 x 3

140 x 2 x 4

Squat

130 x 3

150 x 3 (B)

180 x 3 x 3 (B & W)

Barbell Curl

60 x 8 x 3

Hammer Curls

35 x 6 x 3

Standing Triceps Extensions

45 x 10 x 3

Lying Leg Raises

BW x 20 x 3