Iron Mind

[Viking Power]

good training Big John especially the deadlift below the knees keep it up, and wrist wraps yeah the soak up the sweat hahaha for me anyway :pfft: :pfft:

I wear start to finish but never tight unless new maxes just bad habit or good habit you knows.....

VP

[steak]

as long as you dont progress to lycra shorts and ankle warmers fellas

[Big john]

:pfft: :pfft: :pfft:

as long as you dont progress to lycra shorts and ankle warmers fellas

that stuffs band in this thread bro! 8)

[Viking Power]

as long as you dont progress to lycra shorts and ankle warmers fellas

:shock: Now wash your mouth out Mr Steak....... :pfft:

[steak]

hmm hmmm.....week 3 final day thanks mister!?

[startinfromscratch]

[Big john]

hmm hmmm.....week 3 final day thanks mister!?

had to reshedule it for sat: work...fuckers :roll: ...but ask and u shall receive good sir!

sheiko 29

week 3 day 18

bike/stretching

Squats set/reps/weight

1x5*50

1x4*60

2x3*70

6x3*80

bench press

1x5*60

1x4*75

2x3*85

7x3*100

db flies 10kgs 5x10

db presses 22.5kgs 5x4

standing GMs 3x4*40

Week summary

As 29 doesnt feature much hellishness is week 3i still felt abit bet up.

Felt pretty good with squats had some left knee niggles at the start but as i progressed thru the workout seem to fade away. depths been good imo findin im deriving alot of my power thru my core not sure if thats good or bad its gettin me thru the wrkouts

Bench felt pretty taxing today but in hindsight that boris fellas clued on man, when ya get to ya heavy sets and ya feel pretty tucked.. the body seems to do anything to move that weight..i found i was getting WAY more leg drive and my arse kept to the bench and i just mentally pictured me pressin away from the bar and keeping me traps tight throughout the prosess

[bar-belle]

Hey haven't poked my nose into your journal for a while so had a bit of a read...looks as though Boris is treating you well my friend:lol:

...into the last week tomorrow 8)

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

that's the way mate!!

Felt pretty good with squats had some left knee niggles at the start but as i progressed thru the workout seem to fade away.

:ditto: I find that sometimes too...probably the times when I haven't paid enough attention/time to my warmup :naughty: ?

[drizzt]

Some intense work there mate, awesome :nod:

[Big john]

Hey haven't poked my nose into your journal for a while so had a bit of a read...looks as though Boris is treating you well my friend:lol:

...into the last week tomorrow 8)

if well you mean taking me out and beating me down with a oly bar to an inch of my life then week in and week out, yes i guess boris is takin good care of me :pfft: :pfft: :pfft: :grin:

:ditto: I find that sometimes too...probably the times when I haven't paid enough attention/time to my warmup :naughty: ?

yeap completety agree with ya BB :doh: hehe

Some intense work there mate, awesome :nod:

cheers mate, somedays you just feel releif to rack the bar after a tough one, but the programmes wrking for me..so if it anit broken...dont fix it 8)

Sheiko 29

week 4 day 20

S,B,S

Squats sets/reps/weight

1x5*50

1x4*60

2x3*70

6x3*80

bench

1x5*70

1x5*80

5x4*90

Dips 5x8*bw

db flies 10kgs 5x10

front squats

2x5*40

2x4*50

3x3*60

called it there as it was just fuckin to pack tonight to get into my goddam power rack :twisted: so missed out my Gms

[Viking Power]

good training Big John keep it up brother, I hate the gym when its to busy, you should have done a Captain Kirk trick..... walk over dump your gym bag on the floor next to them and say you got five fucken minutes LOL

Stay strong brother

VP

[Big john]

good training Big John keep it up brother, I hate the gym when its to busy, you should have done a Captain Kirk trick..... walk over dump your gym bag on the floor next to them and say you got five fucken minutes LOL

Stay strong brother

VP

Hahahahahaha :pfft: :pfft: :pfft: . bro ill have to keep that one for nxt time, your the man VP :twisted:

Sheiko 29

week 4 day 22

B,D,B

bench set/reps/weight

1x5*60

1x4*75

2x3*85

2x3100

3x2*105

Deadlift (conv)

1x3*110

1x3*135

2x3*155

2x3*180 (2nd rep left wrist gave in..got mad did a Benedict Magnusson, kicked the bar and got the f*cker up)

3x2*190(wrist wraps added)

3x2*180

Bench

1x5*60

1x5*70

4x5*80

db flies 9kgs nice and light, let alot of bloodflow into the chest

5x10

20 mins of foam rolling and stretcing down

Todays Summary: i got fucking owned :evil:

Started out real good with bench kept everything tight, pausing for the 2 count on the 1st rep. arching is gettin alot better gettin higher on my traps and arse barely touchin the bench

then came to deads....again started off good but it was a hard grind on those heavy sets and left wrist gave way on a set which pissed me right off more so at myself but just snatched the bar back up and let out a howl :twisted:. just another typical wednesday ...heavy and a grind

really loving the Flies atm thou! :grin:

[bar-belle]

really loving the Flies atm thou! :grin:

See told you Boris was good to you :pfft: they are just a little bit of heaven after the intenseness!!

[startinfromscratch]

loving the volume on those deads cuz!

[Old Bull]

Check your Mail tomorrow Bro

[drizzt]

Farkin crazy volume bro, awesome work 8)

[tinytraps]

Bro best avatar ever!

[Big john]

saturday training @ CBC

S,B

squats sets/reps/weight

1x5*50

1x4*60

2x3*70

6x3*80

bench

1x6*60

1x5*75

2x4*85

2x3*100

2x2*105

1x4*85

1x6*75

1x8*60

df flies 9kgs 5x10

cable PDs (outside the programme) 5x8

GMs standing 5x5*40

abs 3x10

good train all around bench felt really good, hopefuly a good sign for test day, still keep the grip fairly close. but have opted for a much wider stance with my leg placement (chur steak) im able to tuck em in more tightly and seemed to help the arch along so will keep that going.

Got some more advice on squating i need to focus on "sitting back into it" more atm the hammies arent allowing that so ham stretches everyday now! :twisted:

Monday

week 1 day: ive lost count

fucking shittest workout ever! :evil: it took almost 30-45mins just for a bench to free up, even the power racks were being used as modified bench stations,it was like almost being at a takeways (please take yr ticket and wait in que plzkthnkz) i did manged to get my 1st bit of benching in then i had to wait another 20-30 mins just for a rack to free up! :x then when one managed to free up....it had the wrong sized oly bar!! :evil: :evil: all which were being used by the benchers, so squats felt crap, by the time i had finished at the rack it was only 15 mins to go b4 the gym closed, and thought nah f**k it and walked out ...the walk home in the rain was the best part of it all. Not worth puttin in the numbers in becuase quite frankly they were pathetic. but i plan to redeem myself on wednesday you can belive that!...it seems as my passion for PL grows so does my distaste for commercial gyms! id take a shed any day!....i think nxt time im in im going in with the FURY OF VIKING POWER! :twisted:

[Viking Power]

:pfft: :pfft: :pfft: go in brother tell them to f*ck off you got some serious shit you need to take care off :evil: :evil: .....

nah seriously mate its a shame your gym is flat out see if you can get down there off peak I notice our place is busy first three days of the week now too... but lucky for me no one there likes doing squats :pfft: :pfft:

VP

[steak]

come coastside brah...more PL than bodybuilders 8) but we all get along just fine in fact there would only 2-3 members who DONT squat but when the chalk dust starts flying at 6pm.....well needless to say there aint no tricep kickbacking goin on :twisted:

[Big john]

Another tinsmashfest up @ CBC, with me and Tinytraps crudsadin up for a tinsmash with steak and his TP adam

#29

week 1 day 3

Deads to knees -sets/reps/weight

1x3*110

2x3*135

2x3*155

4x3*165

incline bench

4x6*75

Rack pulls below knees

1x4*125

1x4*145

2x4*165

4x3*190*belt

close grip bench with chains (outside programme)

3x5*60+25kgs chains

abs 3x15

Deads felt super strong and fast tonight, things are looking up for my test day in 2 weeks \:D/ ...also got to pop my smelling salts cherry tonight (chur T.T !) that shit is wicked, its like abit of chad aichs in a bottle!!!! :twisted:

also helpt out TT with his shirt etc. awsome brother cant wait to see u @ auck bench champs brah! real talk

Post workout nutro

2 wendies tripple stack burgers with cheese and a Diet coke (as im tryin to watch my figure :roll: ) and a double beef burger with cheese which im noshin down as we speak

[Beef]

solid deads man :nod:

looks like you're making good progress

[steak]

pfft only 3 burgers...lightweight effort on the burgers :grin: I said to Rach as we slid past you 2 pulling into Anabolic Wenys

" Can we just..."

"NO! now eat your rice"

"but the burger beasts are...."

Rapid acceleration followed by female driver then...

"Just let it go! I dont wont you ending with sleep apnea, high blood pressure and a waist the size of Texas"

" Soooo now you dont want me to lift heavy and be a powerlifter - SELFISH MUCH!

VROOOOOOM :grin:

Good session ...will stick some vid when I get home today brahs....also just heard from a fellow sheikoite who may be defecting to CBC from the shore :wink:

[tinytraps]

Good speed with deads brah, especially when you get tight down the bottom :nod:

Fot the record I also had 2 triple stacks. Johnn wanted to "save" his double for later

....and a Diet coke (as im tryin to watch my figure :roll: ) burger with

Probably why im jlo and your miley cyrus :pfft: :pfft:

[Big john]

solid deads man :nod:

looks like you're making good progress

thanks beef, 1st time on the cycle that they havent been a real grind

" Can we just..."

"NO! now eat your rice"

"but the burger beasts are...."

Rapid acceleration followed by female driver then...

"Just let it go! I dont wont you ending with sleep apnea, high blood pressure and a waist the size of Texas"

" Soooo now you dont want me to lift heavy and be a powerlifter - SELFISH MUCH!

VROOOOOOM :grin:

hahaha.....so it was you 2 i hered putting pedal to the metal? :pfft: :pfft: :pfft: good onya rach! :pfft: :pfft:

Fot the record I also had 2 triple stacks. Johnn wanted to "save" his double for later

Big john wrote:

....and a Diet coke (as im tryin to watch my figure :roll: ) burger with

Probably why im jlo and your miley cyrus :pfft: :pfft:

poor fella was struggling to keep up thou, gotta give him props for trying ! :pfft: :pfft: :pfft: :pfft: