Iron Mind

[Big john]

40 min walk tonight

Wot...cardio :shock:

Hey Big John like your journal title

yea abit of a loosen up the bolts session

[thatwaslight]

i seemed to have missed something bro darkside? :shifty:

[Big john]

i seemed to have missed something bro darkside? :shifty:

just ask the lads in the strength/PL threads they know what im on about 8)

Back/Abs

10 mins stretching and foam rolling

Rack pulls below the knees (standing on plates)

60x7

80x5

100x5

120x5

140x5

160x5

180x3(belt added)

140x5

100x5

60x7

GMs

40kgs 5x8

elevated crunches 3x20

weighted crunches 3x20

woodchops 3x8

stretch down

good to rip out the reps to the Racks felt really good, explosive as well 8) copped abit of flak from acouple of trainers for leavin chalk prints on there rubber coated plates...towel only does so much :grin:

[steak]

[startinfromscratch]

^pedobear hard

[steak]

its Boris Sheiko you tard

[Luigi]

darkside=gear ?

[steak]

darkside=powerlifting

[Luigi]

darkside=powerlifting

lol what ? since when. and how is powerlifting darkside ? its hardly illegal or bad

[startinfromscratch]

its Boris Sheiko you tard

lol, i self-owned

[tinytraps]

darkside=powerlifting

lol what ? since when. and how is powerlifting darkside ? its hardly illegal or bad

Noones 100% sure of the origins but its been used since men decided to wear gstrings and apply coats of fake tan and oil to prance around in front of other men. Plus it sounds cool.

Good to see some heavy pulling again bro, easy slowly back into it and youll blast back from where you were!

[Big john]

hammies and Calves today

foam rolling/stretching 10 mins

warmup sets with jjust olyx2

60x7

60x7

80x5

90x5

100x5

110x3

120x3

120x3

100x5

60x7

Lying leg curls

54-4x8

toepresses (high reps)

10 sec rests between sets with 1 min rest between set 5 and 6

100 10x20

Awsome little work out today. seemed to be more fired up than usuall, numbers slowly climbing again which im happy to see

[steak]

Oi!

Where the training at? You been doing Zumba classes or what?

[Big john]

Oi!

Where the training at? You been doing Zumba classes or what?

yea been off and on last week or so bro, works been retarded ...just tryin to eat and train when i can

[steak]

Oi!

You been doing Zumba classes or what?

yea been off and on last week or so bro

any hot chicks in your Zumba class :grin:

[Big john]

haha always bro...always...., come get yr "Zumba body" :pfft: :pfft: :pfft:

[startinfromscratch]

haha always bro...always...., come get yr "Zumba body" :pfft: :pfft: :pfft:

time? location? il go buy some spandex.

[bar-belle]

haha always bro...always...., come get yr "Zumba body" :pfft: :pfft: :pfft:

time? location? il go buy some spandex.

spandex :? please don't

anyway Big John wat gives huh!! journal waiting waiting......

[Big john]

haha always bro...always...., come get yr "Zumba body" :pfft: :pfft: :pfft:

time? location? il go buy some spandex.

haha bro only if u shave 1st!! :grin: :pfft: :pfft:

spandex :? please don't

anyway Big John wat gives huh!! journal waiting waiting......

still chuggin along Barbelle just being a full on week, did some deads tonight back felt real good pulled afew 190s for singles...a sorta fairwell to steak-a-size (last day today) then nxt week deload then after that i undertake sheiko #29 Underworld styles

[steak]

Good on you mate :clap: ...thought you might head that way after checking out the APL champs :nod:

[tinytraps]

on ya bro :salute: forgot to ask but why 29? I think the general consensus is that the reduced volume 37 programmes are a better starting point.

[Big john]

on ya bro :salute: forgot to ask but why 29? I think the general consensus is that the reduced volume 37 programmes are a better starting point.

will give it some thought bro, i figured do a 4week cycle on 29# then jump on thru the reduced volume programme?

Still smashing the iron, Just doin a week of deload

did chest and bis last night nothing spectacular just kept it light and frosty, working on setup and really gettin that arch going

[SoaringSwine]

on ya bro :salute: forgot to ask but why 29? I think the general consensus is that the reduced volume 37 programmes are a better starting point.

will give it some thought bro, i figured do a 4week cycle on 29# then jump on thru the reduced volume programme?

Still smashing the iron, Just doin a week of deload

did chest and bis last night nothing spectacular just kept it light and frosty, working on setup and really gettin that arch going

Nothing wrong with starting on #29, plenty people do. I don't know why you'd plan to go full volume --> reduced volume, though. If you can handle the full volume (which you should), then you'll make better gains on those templates.

Download a range of sheiko templates from here: http://www.4shared.com/dir/bGAI6xv-/sharing.html

Any of the numbered programmes are suitable for rated lifters (i.e. you). But steer clear of the CMS etc. templates. If you want to see what kind of focus each template has, check the volume calc page. Look at the percentages and number of lifts. You can work out which plan is harder/easier and what its focus is. Don't bother doing 32 unless you're peaking for a competition.

[Big john]

Nothing wrong with starting on #29, plenty people do. I don't know why you'd plan to go full volume --> reduced volume, though. If you can handle the full volume (which you should), then you'll make better gains on those templates.

Download a range of sheiko templates from here: http://www.4shared.com/dir/bGAI6xv-/sharing.html

Any of the numbered programmes are suitable for rated lifters (i.e. you). But steer clear of the CMS etc. templates. If you want to see what kind of focus each template has, check the volume calc page. Look at the percentages and number of lifts. You can work out which plan is harder/easier and what its focus is. Don't bother doing 32 unless you're peaking for a competition.

cheers for the advice and link SS will dif put to some good use! :nod:

been pretty shit slack on my deload week, nothings really firing works got me on funny hrs...well the only thing firing is the Urge to hit into sheiko!!!!

will try and fit some sessions in on the weekend and a heap of foam rolling. Also nxt payday im looking to purchase some gear ie, leg wraps, straps, and belt

[steak]

dont sweat it bro...you'll be busy enough soon :twisted: 8)