PENCIL NECK is off to Auckland Bench Champs

[Viking Power]

Training

Deadlifts to Knees (Welcome Back BS yeah buddy)

130 x4, 160 x 4, 185 x 4 x 3

Bench

85 x 3, 100 x 3, 110 x 3 x 3

Deadlifts

130 x 3, 160 x 3, 185 x 3, 200 x 3 x 4

Fast eights

Bent over rows

120 x 8 x 3

Upright Rows

70 x 8 x 3

Standing Shoulder Press

70 x 8 x 3

Front Raises

20 x 8 x 3

Hanging Leg Raises

BW x 20 x 4

[Viking Power]

Week 3 of 12

Day 1

Squat

115 x 3

140 x 3 x 2

160 x 3 x 2

185 x 3 x 4

Bench (every single rep pause and fast)

80 x 3

100 x 3

110 x 3 x 2

125 x 3 x 2

Squat

115 x 3

100 x 3

110 x 3 x 2

160 x 4 x 3

Hammer Curls

32 x 8 x 3

Barbell Curls

60 x 8 x 3

Dips

BW + 40kg x 8 x 2

BW + 40kg x 6

Decline Sit Ups

BW + 20kg x 20 x 3

[Viking Power]

week 3 day 2

Deadlifts to Knees

130 x 2

160 x 3

185 x 2

200 x 3 x 2

Bench

80 x 3

100 x 3

110 x 3

120 x 3

135 x 2 x 2

145 x 1

135 x 2 x 2

120 x 3

110 x 4

105 x 3

100 x 3

Deadlifts from Knees

160 x 2

185 x 3 x 2

220 x 4 x 3

Reverse Bench Press

60 x 8

80 x 3

100 x 3

110 x 3 x 3

Standing Shoulder Press

60 x 5 x 3

Laterial Raise

22.5 x 5 x 3

[Daniel]

good training Viking Power getting Strong

[Viking Power]

good training Viking Power getting Strong

Cheers Dan.... I have been watching your numbers too very good mate, look forward to seeing your results after BOP champs mate :clap:

[PeterDolan]

Is reverse bench reverse grip bench or something else?

[Viking Power]

Is reverse bench reverse grip bench or something else?

Yeah that's all it is Pete just tried today for first time to focus more on my triceps and make them stronger there was more in the tank but just wanted to start some where today and get the technique sorted feels a little funny but ok by end off workout and now I'll start adding weight next week.... I will get carry over when this exercise gets stronger.... for the bench hoping anyway we'll see by the end off the year at BBro

[PeterDolan]

Yeah once you get used to the technique then the weights go up, how'd your wrists like it?

[Viking Power]

Yeah once you get used to the technique then the weights go up, how'd your wrists like it?

I use wrist wraps mate so I had them on tight so not to bad mate there was one set there then I was unloading which I felt :pfft: but more my fault came out off power rack to fast and to far forward and then had to pull it back to get inline with the bench movement, I used the power rack so i could set safety bars up in case something went wrong... so far so good but yeah would be hard on wrists without wrist wraps I'm thinking.

[PeterDolan]

! think the heaviest I've gone was 110 for 1-2 reps and the wrists felt fine but I feel most comfortable thumbless gripped so nearly lost the bar... :shock:

[Viking Power]

! think the heaviest I've gone was 110 for 1-2 reps and the wrists felt fine but I feel most comfortable thumbless gripped so nearly lost the bar... :shock:

Oh that's good mate well done.... I hold it the same way as I bench but reverse grip / full grip of thumb around bar I have seen a few people in my time loose the bar with a under hand thumb grip on normal bench let alone reverse grip :shock: and I try not to let my wrists bend back I hold the bar in a straight line with forearm

[steak]

youve got flexible wrists anyway

[PeterDolan]

I know it's bad for me but "it will never happen to me" comes to mind haha

Will be good to see how much it impacts your bench once it starts to feel smoother

[Viking Power]

youve got flexible wrists anyway

hahaha but strong.......

[Viking Power]

I know it's bad for me but "it will never happen to me" comes to mind haha

Will be good to see how much it impacts your bench once it starts to feel smoother

:pfft: :pfft: Yeah brother should be good but no quick fixes mate give it a go until end off year and see what happens shot PD

[Old Bull]

Nice week 3 day 2 Sir :clap: :clap:

[Viking Power]

Nice week 3 day 2 Sir :clap: :clap:

Cheers OB1 / brother - I see your raw training is going well too should be a good test coming up soon for ya brother - looking forward to your results mate keep up the awesome work as usual.

VP

[Viking Power]

Week 3 of 12

day 3

Bench (all reps paused)

80 x2

110 x 3

110 x 3

130 x 3 x 2

Squat

115 x 3

140 x 3

160 x 2 x 2

180 x 3 x 2

Bench

85 x 2

105 x 3

120 x 4 x 3

Stiff leg deadlift

180 x 8 x 3

Bent Over Rows

120 x 8 x 3

Upright Rows

70 x 8 x 3

Sitting Calf Raises

70 x 8 x 3

[loveggs]

nice numbers viking power :clap:

[Viking Power]

nice numbers viking power :clap:

Thanks brother.... I'll keep trying to push harder, train hard mate...

VP

[steak]

Hitting that assist work pretty regular Mr T

[Viking Power]

Hitting that assist work pretty regular Mr T

Cheers big guy 8) no good having $100 squat shoes and a 10 Cent squat :pfft: :pfft: :pfft:

[steak]

Hitting that assist work pretty regular Mr T

Cheers big guy 8) no good having $100 squat shoes and a 10 Cent squat :pfft: :pfft: :pfft:

you can squat more than 10c...i seen you do at least 50 :nod:

[Old Bull]

Nice week 3 day 2 Sir :clap: :clap:

Cheers OB1 / brother - I see your raw training is going well too should be a good test coming up soon for ya brother - looking forward to your results mate keep up the awesome work as usual.

VP

Cheers Brother happy with how it is coming along

[Viking Power]

Shot OB 1

Bodyweight 97.5kg (Goal a clean full fat free and strong 105kg by Nov 2011 Bbro)

Week 4 of 12

Day 1

Squats

120 x 2

140 x 3

165 x 3 x 3 (b)

185 x 2 (b & W)

200 x 2 x 2 (b & W) fast

Bench (all reps paused)

80 x 2

100 x 3

110 x 2

130 x 3 x 3

Squat

120 x 2

140 x 2

165 x 2 (b)

185 x 2 x 3 (b & W)

Hammer Curls

32 x 8 x 3

Light E Z Barbell Curls

45 x 8 x 3

Light Standing Tricep extensions with E Z Curl Bar

25 x 15 x 3

Hanging Legs Raises

BW x 25 x 3