Iron Mind

[steak]

[Viking Power]

great to hear a bit off fire in the voice there Big John :pfft: :pfft: rack lock outs are looking very easy for you now keep it up brother.

VP

[steak]

we had to pry the smellys out of his hands...he had dem fire eyez :pfft:

[Old Bull]

Good Vid Steak and great lifting guys looking good :clap: :clap: :clap:

[Big john]

Cheers VP, dif had abit of Berzerker come out in me :twisted: :twisted:

TT can have his smellys back ive managed to "procure" some from the local chemist nxt to work, no training today due to wrk but looking to get it going full on 2mr!

[steak]

ive managed to "procure" some from the local chemist

details plz

[tinytraps]

ammonia addict

[startinfromscratch]

[Big john]

had to move fridays train up to saturday even then i only managed getting only 3/4 of my benching down...commy gyms :roll:

Deload week

abit of flexibility wrk and stretching

cat/camel

3 sets 30s each

birddog

2 sets 30s each

fire hydrants

2 sets 30s each

supine bridge

2 sets 30 s each

walking spiderman

2 sets each side 30 secs each

squats to stand

2 sets 20s each

then about 10 mins worth of foam rolling

and another 10mins or so stretchin ham strings as there super tight atm

Good session. really felt the supine bridges, will knock out some gpp wrk

2mr

[steak]

that lot will start to help in a few weeks bro :nod:

[Big john]

GPP

Going from station to station

shoulder dislocations 3 sets

weighted hyper extentions 3 sets

weighted crunches 3 sets

chins 3 sets to failure so 4 reps

standing DB presses 3 sets

pulldowns 3 sets

hammer curls 3 sets

cable rows 3 sets

Good session only 45-50 mins or so, got a good sweat on and puffin and weezing afterwards, thursdays will try and make it more strongman oreintated. 2mr more flexibilty work

[Big john]

flexibility wrk and stretching

cat/camel

3 sets 30s each

birddog

3 sets 30s each

fire hydrants

3 sets 30s each

supine bridge

3 sets 30 s each

walking spiderman

3 sets each side 30 secs each

squats to stand

3x5 holding at the bottom

Supine bridges.....like these im gonna incorperate them in more. should really help with bench setup

2mr just a passive session b4 testday on sat

[drizzt]

Good work mate, what's the weight like atm?

[Big john]

Good work mate, what's the weight like atm?

anit been on a scale last couple days but will prob say 130...come sat i maybe alil lighter, a mission to nandos maybe in order

[drizzt]

a mission to nandos maybe in order

=P~

I added up my expenditure there over a fortnight (starting a few weeks back)... came to ~ $220 :pfft: :pfft: And that isn't including any cash purchases (just went back over eftpos transactions), of which there were at least a couple :grin:

The Mrs was included on a couple of meals though to be fair... still, bloody expensive habit!

[Chemo]

awesome bench vid man, I was reading a pdf about bench technique, and its great to see it visually.

[Big john]

aye nandos loves ta make dents in the wallet

anyhoo been packing down the chow as usual... Ramped up the carbs somewhat just so im a little heavier 2mr just finished meal 3 and it looked alil something like this....

9 slices of wholemeal vogals (french toasted)w/cinnomen and golden syrup (lost my maple syrup!)

scrambled eggs with egg whites

1 banana

1 apple

1 cup of yougurt

[steak]

9 slices of wholemeal vogals (french toasted)w/cinnomen and golden syrup (lost my maple syrup!)

scrambled eggs with egg whites

1 banana

1 apple

1 cup of yougurt

cutting bro? :grin:

[bar-belle]

Good work on the flexibility/stretching...that will help so much for your test day. The CBC crew will be there to support you tomorrow mate :nod:

[Viking Power]

Go Hard Big John look forward to the video coverage mate.

[startinfromscratch]

awesome effort today brah. looking foward to seeing the next test.

bigjohn tore shit up!!

[Big john]

saturday 3/7/2010

testday

Operation: warefare

Squat

Opener 120 miss not enough depth

2nd 140 was 50/50 call but prob a miss

3rd 150 yea buddy! PB! :twisted:

Bench

opener 120

2nd 130 miss

3rd 125 miss

Deadlift

opener 225

2nd 237.5 PB! :twisted:

3rd 250 PB! :twisted:

Overall Summary

Squats: Comming into test day i had my doubts i wasnt gonna pull through and thought it was going to be a struggle, and thought if i came away with a 120 squat id be happy. 1st attempt it was just abit high but flew up outta the hole, 2nd attemp was 50/50 but called it a miss (no such thing in PLing) seem as the more weight was added the deeper my squat go so we said to hell with it and slapped it up to 150kgs and nailed it! so ive managed to add 50 kilos in my squat and i have Uncle boris to thank!

Bench

Opener felt real good, 2nd attempt suffered abit of a hamstring cramp on setup which kinda knocked me off guard for a sec, the descent was good but i flared the elbows to quickly and tried to chicken wing it no go. same thing with the 3rd attemp. for now im happy with the 120. i just need to fix up afew technicle issues. and start working towards max grip

Deadlifts

1st and 2nd attempt felt real strong, (finally manged to surpass Steak now ive been chasing him for almost a year now haha :pfft: :grin: )

3rd attempt was kenda surprise.. they just loaded the bar up got it off the ground ok but lost momentum when the bar swung outwards but managed to get it back in and lock out, wasnt after i asked steak what the weight was and told me 250kgs, totally blew my mind!

final total:520kgs

super pleased with the result. sheiko dif works!

Id also like to take the time to thank the following peeps over the last couple weeks, who have helpt me so much in my training and prep work

Steak and bar-bell: for letting me use your facility for trainings and test day. i have a great deal of respect and love for these 2 people they have done so much for me in terms of training/tech/nutrition advice...and the trash talking :pfft: :pfft:

Tinytraps: Huge props to you bro for being there bro thanks for being the voice in my head on setups..the constant advice, and the eating comps!

Sfs: bro your the best support man ever bro...much respect!

Coast barbell club: mel and adam for there constant support

and the other PLers on the forums who have given me so much knowledge, OB and the other boys!

and lastly Uncle bloody boris! :twisted:

ive manged to get a new nickname now thanks to tt...Yeti Jnr :pfft: :pfft:

[steak]

Churr churr Yeti

standby while youtube processes the vid

...plenty of positives came from today bro and the issues with depth will soon be a thing of the past with the flex/mob stuff you'll be doing. Nice deadlift bro...your lift... and so you should finally peel away from me (for now :wink: ) youre nearly half my age and eat a few...only a few, calories more :grin:

The doors always open :nod:

[Viking Power]

hahaha WELL DONE Big John awesome deadlift mate :clap: and great work for getting your total goal yeah buddy...... :clap: :clap: :clap:

[tinytraps]

Bro real proud of your effort today your lifts are really going up, a 4plate squat is just around the corner so is a 3plate bench and 6plate dead!

LOL when you couldnt finish your burger. Theres only one whopper in town now! :pfft: