PENCIL NECK is off to Auckland Bench Champs

[Viking Power]

220 deads how many reps did u pound out? wish i cud do 220, aaah those wer the glory days :shock: :?

I think first set 7 or 8 no belt then down hill for the next three sets with a belt brother and the rest off training to be fair hahahaha.....oh I put in my best effort just light years away mate.....

[Viking Power]

Cheers Big John the mighty Cheesecake eater :pfft: :pfft: :pfft:

[Shutupandsquat]

Niceee! I can only pull 140 for my max (without straps). One day... hahaha

How are you planning to hit the shoulders? More frequent or just train even harder?

[red machine]

220 deads how many reps did u pound out? wish i cud do 220, aaah those wer the glory days :shock: :?

I think first set 7 or 8 no belt then down hill for the next three sets with a belt brother and the rest off training to be fair hahahaha.....oh I put in my best effort just light years away mate.....

thats good money, easy 260 coming up, or at least within 20secs not a minute long grinder haha

[Viking Power]

Niceee! I can only pull 140 for my max (without straps). One day... hahaha

How are you planning to hit the shoulders? More frequent or just train even harder?

Nah mate that's shit in the scheme of things mate but thanks 8) , umm shoulder work push hard mate then push a bit harder next time :wink:

keep at you training mate it will come......

VP

[Viking Power]

220 deads how many reps did u pound out? wish i cud do 220, aaah those wer the glory days :shock: :?

I think first set 7 or 8 no belt then down hill for the next three sets with a belt brother and the rest off training to be fair hahahaha.....oh I put in my best effort just light years away mate.....

thats good money, easy 260 coming up, or at least within 20secs not a minute long grinder haha

:pfft: :pfft: :pfft: :pfft: yeah should be right now maybe :grin: :pfft: :pfft: or I take that shit for a walk hahahaha

[red machine]

I think first set 7 or 8 no belt then down hill for the next three sets with a belt brother and the rest off training to be fair hahahaha.....oh I put in my best effort just light years away mate.....

thats good money, easy 260 coming up, or at least within 20secs not a minute long grinder haha

:pfft: :pfft: :pfft: :pfft: yeah should be right now maybe :grin: :pfft: :pfft: or I take that shit for a walk hahahaha

a true showing of a mans power 8) get involved

[Viking Power]

Training

1RM (Raw) OK away we go...... reduced vol 12 weeker with a couple off add ins....

Squat 230kg

Bench 155kg

Deadlift 260kg

W1

Bench

85 x 2

95 x 3

110 x 3

120 x 3 x 2

Squat

115 x 3

140 x 3

160 x 5 x 3 sets (add belt sore back from yesterday protection)

Bench

85 x 3

100 x 2

110 x 3 x 4

Hammer Curls

32.5 x 8 x 3sets

Barbell Curls (weight up next week)

60 x 8 x 3sets

Dips

BW + 20kg x 8 x 2sets

BW + 40kg x 6 (harden up here 3sets of 8 next week)

Decline Sit Ups

BW + 20kg x 15 x 3sets (add more weight next week)

[startinfromscratch]

Training

1RM (Raw) OK away we go...... reduced vol 12 weeker with a couple off add ins....

Squat 230kg

Bench 155kg

Deadlift 260kg

W1

Bench

85 x 2

95 x 3

110 x 3

120 x 3 x 2

Squat

115 x 3

140 x 3

160 x 5 x 3 sets (add belt sore back from yesterday protection)

Bench

85 x 3

100 x 2

110 x 3 x 4

Hammer Curls

32.5 x 8 x 3sets

Barbell Curls (weight up next week)

60 x 8 x 3sets

Dips

BW + 20kg x 8 x 2sets

BW + 40kg x 6 (harden up here 3sets of 8 next week)

Decline Sit Ups

BW + 20kg x 15 x 3sets (add more weight next week)

cool bro, which template are you following? full raw? or you doing the equipped one just with wraps?

[Viking Power]

just raw brother...... maybe use wraps on 1st test day and week 12 test day mate other wise might get pinned :pfft: :pfft:

save gear work until 1st week of july

[startinfromscratch]

sweet as bro, i think you will smash it.

are you going to follow the same as before, ie benching close grip, paused reps etc.

sorry for the q's bro, im a learner

[Big john]

sweet as bro, i think you will smash it.

are you going to follow the same as before, ie benching close grip, paused reps etc.

sorry for the q's bro, im a learner

knowledge is powa

[Viking Power]

No issues pal yeah close grip mate I get carry over when the shirt comes into play I think so same for me there mate no changes...

[Viking Power]

training

Deadlift

130 x 3

160 x 3 x 2

180 x 2 x 2

195 x 3 x 2

Bench

85 x 3

100 x 3

110 x 4 x 3

Deadlift from knees

130 x 3

160 x 2 x 2

185 x 3 x 2

210 x 4 x 2

Bent over rows

140 x 8 x 3

Upright rows

60 x 8 x 3

Shoulder Press

60 x 8 x 3sets

Front Raises

22 x 8 x 3

Hanging leg raises

BW x 25 x 3

[steak]

the circle is complete

glad to have you back :grin:

[Viking Power]

the circle is complete

glad to have you back :grin:

:wink: never gone really bro...... just wanting bigger total as you know but now instead off coming in with a big total its going to be a long slow road oh well

Be up next weekend bro busy day cleaning up around the place days go to quick 8)

Training

Bench

80 x 3

90 x 3

110 x 3

120 x 2

130 x 2 x 2

140 x 1

130 x 1

125 x 2

120 x 3

100 x 3

85 x 3

Squat

115 x 3

140 x 3 x 2

160 x 2

175 x 3 x 3

Good Morning

100 x 8 x 3

Siting Calf Raise

60 x 12 x 3

Stiff leg Deadlift

100 x 8 x 3

Sitting leg Curl

40 x 8 x 3

Delcine Sit Up

BW + 20kg x 15 x 3

[Viking Power]

Training

Squat

115 x 2, 140 x 2, 160 x 3, 185 x 2 x 4

Bench

80 x 2, 95 x3, 110 x 3, 125 x 2 x 3

Squat

130 x 2, 150 x 2, 175 x 3 x 2

Hammer Curls

32.5 x 8 x 4

Barbell Curls

60 x 8 x 4

Dips

BW + 40kg x 6 x 4

Decline Sits Ups

BW + 20kg x 20 x 4

[Big john]

he's back! 8)

[Viking Power]

he's back! 8)

:pfft: :pfft: just filled in NZPF forms I'll hand deliver to Dazza before the end off the month next comp july 23rd, then Damo's one in sept and then Bbro

yeah buddy fully geared for that one

VP

[Big john]

he's back! 8)

:pfft: :pfft: just filled in NZPF forms I'll hand deliver to Dazza before the end off the month next comp july 23rd, then Damo's one in sept and then Bbro

yeah buddy fully geared for that one

VP

damos running one?....mean!

[steak]

sept 17....3 lift :wink:

[Viking Power]

sept 17....3 lift :wink:

Raw or gear brother?

[Big john]

sept 17....3 lift :wink:

ahh nice...count me in! :twisted:

[steak]

raw or equipped :nod:

[Viking Power]

raw or equipped :nod:

sweet bro equipped then..... a test run before bbro on all gear mint 8)