Iron Mind

[steak]

agree with H...drive the knees outwards and you'll hit depth. bench looks better too and could see more arch really helping here. Try to build that and tuck the legs under you more for "tightness" and again you'll be better off for it. good onya for having the guts to post up some vids too. Ive found the camera to be a valuable tool 8)

good work...stick at it 8)

[Big john]

i can say, without doubt, that those squats looked WAY tighter than when we were at coast brah, your a'learni'n!

thanks bro! real talk right hurr \:D/ , but seriously...feel ive come along way since doin boxs squats at coast and i think its mostly to do with bringing in alot more work with the foam roller esp around my hips. but looking at the footage ive gettin some pretty good drive comming up

agree with H...drive the knees outwards and you'll hit depth. bench looks better too and could see more arch really helping here. Try to build that and tuck the legs under you more for "tightness" and again you'll be better off for it. good onya for having the guts to post up some vids too. Ive found the camera to be a valuable tool 8)

good work...stick at it 8)

thanks bro...will get deeper and deeper with the squats, knees where sore b4 training yet when i hit that bar for afew sets it went away, some crazy ass shit . Arch is alot better like u said i need to tuk my legs in more tryin to flare the triz and elbows more on the way up too.

[Old Bull]

Good idea to throw the vid up :clap:

Bench pretty well what the the boys said One thing you need to do is squeeze your shouder blades at the start that will bring the bar maybe 90-110mm closer to your chest and when you finish stay in that position. You are pushing through with your shoulders that is where a lot of people get RC injuries from check the vid your shoulders come off the bench as you have lockout.

Squats what steak says may need to change your belt if not turn it around so the thicker part is in the front. The boxes need slight tech change here, you are squatting down not back so your quads are doing most of the work, your shins need to be verticle this will engage the glutes and hammies more and this will also teach you to push the knees out on the ascent. May have to drop the weight but that will change as you get use to the movement.

Good Stuff BJ

[Viking Power]

Good Post on box squats OB :clap:

Well done Big John tidy up a couple of minor issues mate and its all go... keep the good effort up mate awesome :clap:

VP

[Big john]

Good idea to throw the vid up :clap:

Bench pretty well what the the boys said One thing you need to do is squeeze your shouder blades at the start that will bring the bar maybe 90-110mm closer to your chest and when you finish stay in that position. You are pushing through with your shoulders that is where a lot of people get RC injuries from check the vid your shoulders come off the bench as you have lockout.

Squats what steak says may need to change your belt if not turn it around so the thicker part is in the front. The boxes need slight tech change here, you are squatting down not back so your quads are doing most of the work, your shins need to be verticle this will engage the glutes and hammies more and this will also teach you to push the knees out on the ascent. May have to drop the weight but that will change as you get use to the movement.

Good Stuff BJ

Cheers for that OB! some no bs feedback is what i like :twisted: will make those adjustments to my boxes and maybe try and grab some more footage nxt round

[Big john]

Good Post on box squats OB :clap:

Well done Big John tidy up a couple of minor issues mate and its all go... keep the good effort up mate awesome :clap:

VP

cheers bro! as u said just some few issues i need to adress in regards to tech then theres no stopping me 8)

[tinytraps]

Hey bro good effort all round mate :grin:

Just a few bench tips, Get high up on yor traps and drive them into the bench. Imagine the top of your head being an inch away from the bar and when you pop your hips up push through your feet so that your eyes will line up with the bar. Its hard to explain in words easier to show :pfft:

Maybe easier to setup using the grip youll bench with I found using the uUH grip mucked around with my position on the bench, but whatevers most comfortable for you bro.

As ob said keeping your scaps back and down will reduce your rom, also before you bench let the bar settle it shud just move the bar that extra few mms closer.

Also Im not sure If the bench would of passed heels are off the ground ever so slightly, Same thing happens to me, Ive found that bringing my feet as far back as possible and consciously driving my heels hard in the ground will solve it, seems to be working havent been pinged for it since

Bit of a longin', but as yourve said theres NUTHIN' thas stoppin you now :twisted:

[Big john]

sheiko #29

week2 day 8

S,B,S

squats

1x5x40 (misload was wonderrin why it was hella light)

1x4x60

2x3x70 (miss read 1 set did 2 reps so made up the rest the nxt)

5x2x80

bench press

1x5x60

1x4x70

2x3x82.5

5x3x95

db flies 5x10x10kgs

push ups 5x10

Front squats

2x3x45

2x3x55

4x2x60

standing GMs

5x5x40

A good day at the office! squats felt awsome i got a trainer to check on my depth and he said i was bang on the mark 90% of the time, good and tight on the way down, and rocketin outta the hole, knees where out too \:D/

Squats what steak says may need to change your belt if not turn it around so the thicker part is in the front.

i tried this today and i dif felt a huge dif in the squat alot more to pushout on thanks for that one master OB :salute:

Bench was good, more addressin tech issues and setup more than anything

Also Im not sure If the bench would of passed heels are off the ground ever so slightly, Same thing happens to me, Ive found that bringing my feet as far back as possible and consciously driving my heels hard in the ground will solve it, seems to be working havent been pinged for it since

thanks for spotting that bro...cuz i had to reveiw the footage again...sure enough! :banging:so i made sure consciously i was tucking the legs far back as possible and drive those heels down. I could feel the heels go up accouple of times but ive found with sheiko u adapt pretty quickly and try iron out the flaws. But went back to it today, used bench grip for arching...found it alot better cheers for the suggestion brother! :twisted:

front squats.....tough :doh: . hadnt done them in a long time and i fell outta the groove on setup hummin and hurrin weather cross over or clean "felt right" shakey couple of sets but i managed to settle into clean grip rather nicely. just more fine tuning and time under that oly bar!

[Old Bull]

Good work today BJ glad the Belt worked

[Big john]

Good work today BJ glad the Belt worked

Churr OB will use that belt like that on sqts till i get my new one :wink:

Sheiko #29

week2 day 10

D,B,D

deads to knees

1x3*110

1x3*130

2x3*152.5

4x2*165

Bench

1x6*60

2x6*70

4x6*75

DB flies 5x10*12.5

racks from below knees on a box

1x4*120

1x4*142.5

2x4*165

4x4*170 misload spose to 175 :doh:

step ups on box

5x5*20

Summary

Deads were tough again this week just felt heavy might make a dash to the HTFU creek for a guzzle nxt round :nod:

I got to fiddle around with my grip setup on benching and found i quite like the hands just inside the rings instead of half in half out. felt the heels come up afew times, but i figure if i keep at it ill sus it, may rewatch Dave tates bench clip again tonight

[bar-belle]

Looks as though things are coming along nicely BJ. It's kool to get some advice from the guys and reset things a bit.

I know how you feel about the deads feeling heavy...mine did too and rack pulls were a killer. But trust in the programme and you will get the gains you want.

I have posted your parcel today... so you should get it tomorrow or the next day. Say hi to your mum and tell her I'll be back at work mid June...nights for this gurl :cry:

[Big john]

thanks Miss BB i agree with u on the racks!..killa, but as they say. "anit nothing to it but to do it!"

sheiko #29

week 2 day 10

S,B,S

squats sets/reps/weight

1x5*50

1x4*60

2x3*70

5x2*80

bench

1x5*60

1x4*70

2x3*82.5

2x2*95

1x3*90

1x5*75

1x7*65

db flies 12kgs 5x10

squats

1x5*50

2x5*60

4x4*70

Stnadin GMs

5x5*40

End of week 2 and feeling ok bodywise...knees have taking abit of a hammering in the quest for the depth :pfft: bench feels like its comming together slowly, have some squat footage to put up when i get a free mo, i also got to wear the hammer and sickle thanks to death by sheiko tshirts done by Coast barbell 8)

Nutro has been a freight train of red meat

m1 eggs/egg whites/3 slices of thick cut vogels, cereal and a large coffee

m2 350 grams of Rump mince, 1 cup of veggies 2 cups of pasta and 1 mandarin

m3 270 grams of lamb mince, 1 cup of veggies, 2 cups of pasta

m4 post work was 2 litres of meadow freash choc milk and 2 big FO burgers the takeaways could muster together ohhh and some whey

m5 350 grams of Rump mince, 1 cup of veggies 2 cups of pasta and 1 mandarin later on tonight

ive entered the domain of 130kgs :twisted:

[Viking Power]

you have entered the 130kg bracket i'm in ore of you tall bastards LOL good stuff mate :clap:

[drizzt]

Pheeew some big trains, and equally big eats :clap: Keep it up mate

[steak]

Monster :grin:

[Old Bull]

Monster :grin:

Agreed!!!!!!!!!!

Some big units growing out of Boris way to go guys :clap: :clap:

[Big john]

squat footage from last nights train.....pretty sure im hittin the depth now

[steak]

getting deeper..hard to see really bro. One thing though...as soon as you get it in your head to "sit back" for the squat and that its not an "up and down" movement the better it will be.....I'll let Chad explain bro

http://www.muscleandfitness.com/chad_aichs_powerlifting_squat/videos/162/

I use some simply prompts ( mostly in my head but occasionally yelled at some of our lifters) like - set up tight, lock knees, big breath, push hips back, spread the floor(this is driving the knees out on the descent) and of course when driving hard out out of the "hole," chest up etc...Hope it helps bro 8)

[Viking Power]

^^ ditto brother the bar is in the way or something but looked controlled awesome stuff,

Good clip steak I am becoming a big fan off Chad the man Aichs 8)

[Big john]

Awsome clip steak dif got the ole cogs working up stairs 8)

^^ ditto brother the bar is in the way or something but looked controlled awesome stuff,

Good clip steak I am becoming a big fan off Chad the man Aichs 8)

thanks bro everytime i get under that bar i feel like im makin improvements even if they are minor :nod:

Sheiko #29

week 3 day 13

Bike/stretching

S,B,S

Squats sets/reps/weight

1x5*55

1x4*65

2x3*75

4x2*85

Bench

1x5*60

1x4*70

2x3*75

6x3*95

DB flies 12kgs 5x10

pushups 5x10

Squats

1x3*50

1x3*60

1x3*70

4x3*80

standing GMs

5x5*40

10 mins on the roller to wrap up

not a bad start to week 3, gonna try and get some conditionin going this week if i can and if wrk allows

[startinfromscratch]

[tinytraps]

Sheiko #29

week 3 day 13

Here we go again :twisted:

[Big john]

Cheers boyz

Been a fustrating last 12 hrs but theres nothing more potent than harnessin that and dishin it out to the tin! :twisted: :twisted:

Sheiko #29

week 3 day 15

D,B,D

Deficits on dummy plates sets/reps/weight

2x3*110

2x3*135

4x3*145

Bench

1x5*60

1x5*75

1x2x85(wrist wraps added loose)

1x3*85(w)

3x2*100(w) abit tighter

2x3*105(w)

2x3*100(w)

DB flies 10kgs 5x10

Rack pulls on box below the knees

1x4*135

2x4*155(b)

2x3*180(b)

3x2*200(b)

Overview

Deads were feeling alot better today quick off the mark and just as quick in lockout, may take sometime to do some hook grip stuff nxt week

bench felt good alittle shakier on the heavy sets as i was tryin to get more blast off from the quads and i think there was alittle too much going on in the head, just gotta simplify it abit more and it will come

didnt get my assist exe in for deads as i was abit pressed for time so will try squeeze em in 2mr maybe

[steak]

good sesh brah 8)

Wrist wraps...leave em off under 80% and then stick em on tight for the heavier stuff if needed...they not sweat bands

[Big john]

good sesh brah 8)

Wrist wraps...leave em off under 80% and then stick em on tight for the heavier stuff if needed...they not sweat bands

haha for sure bro! :pfft: :pfft: just wanted to try the new duds out