Iron Mind

[steak]

[Big john]

Thanks all was an awsome day of tin smashing indeed!

taking the week off from the gym as i havent been feeling to shit hot been gettin migrains which is pretty fail when most of my wrk involes prosessin sales on a computer :roll:

after checking out the footage theres quite afew areas i need to improve on

squats

Flexibilty in my hamstrings/calves is a key weakness i need to address, so im going to dedicated alot more focus on gluteactivation/hamstring stretches, i may even upgrade to a PVC roller, if the situation calls for it.

Bench

needs some revision as my heavier attempts i was chicken winging and flaring the elbows way to early, and just keep general "tightness" throughout the body. I'll also be working week by week to Max grip, and maybe tryin to incorperate some board work

deadlifts

I think i can prob dig the hips in alittle more on setup, gettin more hip drive. whoever theguest deadlifter will be at the apa workshop, you can bet ill be picking there brains to make some improvements!

Short term

[*]after condtioning week roll onto #37 for a 8 week cycle

[*]compete in one of the novice comps in the followin months

[*]survive 37!

[*]bet harley to a 140 raw bench

long term

[*]200+ squat

[*]300 deadlift

[*]140-160 bench

all raw

[startinfromscratch]

Thanks all was an awsome day of tin smashing indeed!

taking the week off from the gym as i havent been feeling to shit hot been gettin migrains which is pretty fail when most of my wrk involes prosessin sales on a computer :roll:

after checking out the footage theres quite afew areas i need to improve on

squats

Flexibilty in my hamstrings/calves is a key weakness i need to address, so im going to dedicated alot more focus on gluteactivation/hamstring stretches, i may even upgrade to a PVC roller, if the situation calls for it.

Bench

needs some revision as my heavier attempts i was chicken winging and flaring the elbows way to early, and just keep general "tightness" throughout the body. I'll also be working week by week to Max grip, and maybe tryin to incorperate some board work

deadlifts

I think i can prob dig the hips in alittle more on setup, gettin more hip drive. whoever theguest deadlifter will be at the apa workshop, you can bet ill be picking there brains to make some improvements!

Short term

[*]after condtioning week roll onto #37 for a 8 week cycle

[*]compete in one of the novice comps in the followin months

[*]survive 37!

[*]bet harley to a 140 raw bench

long term

[*]200+ squat

[*]300 deadlift

[*]140-160 bench

all raw

good post bro, good goals!!

[Big john]

mewh still alive, had the week off training been fairly crook. but i think its done me the world of good as im completely well rested and ready to kick some butt nxt week!

Its also given me the time to reveiw some serious goals that i would like to achive in the forseeable future within the sport of PLing and perhaps even strongman later on down the track

[Viking Power]

Good goals there Big John, look forward to seeing your results over the next few weeks brother well done mate :clap: :clap: :clap:

VP

[Big john]

Good goals there Big John, look forward to seeing your results over the next few weeks brother well done mate :clap: :clap: :clap:

VP

thanks brother, me too! :twisted:

Sheiko #37

week 1 day 1

B.S,B

sets/reps/weight

Bench

1x5*60

2x4*75

2x3*85

5x3*90

squat

1x5*75

2x5*90

5x5*105

DB flies 12.5kgs 5x10

Bench

1x6*60

2x6*75

4x6*80

GM 40kgs 5x5

Good start to the template dif a whole new beast from 29, but who cares. just do the bloody weight!

second lot of bench was tough to get an arch as my lower back was already pumped up from the squats, thankfully the fire alarm in the gym went off so got abit of xtra breathe time

[Big john]

Stretching and flexibilty work

Cat/camel

3x12

bent knee twists

3x8

birddog

3x10

fire hydrants

3x10

supine bridge

3x12

anterior-posterior leg swings

3x10

side to side leg swings

3x10

[Big john]

sheiko #37

week 1 day 3

D,B,D

sets/reps/weight

Deadlift

1x5*125

2x5*150

2x4*175

4x3*190(belt) great speed off the floor all around

incline bench

6x4*60

super setted

dips 5x5*bw

Rack pulls below knees on platform

1x5*125

2x5*150

2x4*175

3x3*200

all i had time for tonight as i had to stay later for work and the gym closes at 9. bit of a struggle on the rack pulls, my ipods busted so no heavy metal to rip the bar apart on. good session thou can barely clinch my fists, awsome!

[Big john]

Nothing like Ironfeast Bench marathon friday,,like doing Ironfeast Bench marathon friday with ya mates at CBC 8) with the mass warriors SFS, steak and steak TP adam. a shame Tiny traps couldnt make it, i had the rower all setup for him :pfft: :pfft:

#37

weed 1 day 5

Bench with pauses for with 1st rep

set/reps/weight

1x7*60

1x6*70

1x5*75

2x3*85

2x2*90

2x3*85

1x4*80

1x6*75

1x8*70

1x10*60

Db flies 5x5 real light

Squat

1x5*95(misload the guranium in the turbos effected my simple math at this point) was ment to be 75

2x4*95(mis load again, ment to be 90)

2x3*105*

3x5*115 last rep of the last set i stalled on, perma stuck in the hole! :evil:

(outside programe)

100x2 dif take on setup...bar as low as possible got good depth

french press 5x5*27.5

standing GMs

5x5*40

Nice long arse session prob 4 hrs. making slight changes to my setup on bench and squat, ham strings still seem a weak point at this stage but im making inroads with added flex/mob work, time will tell us. as always cheers for the hosting CBC, best part of a workout is always the trash talking aftrwards! :twisted:

[steak]

Good to train with you bruv 8)

Forcing the down on that squat is working bro...keep at it, work that lower bar, spread the floor, keep up the stretching and watch out for the geranium

will let you know about sunday :wink:

[Viking Power]

Awesome way to finish the week brother well done keep it up :clap: :clap:

VP

[steak]

"Damn! there's some uranium in my geranium!"

How many turbos can you chew at once :roll: :grin:

[Big john]

heavy metals in Turbos.....gotta be good for ya!

[steak]

light BB at Coast Barbell cluthing his 1st bottle of turbos...to SFS and BJ

"How many should I have"

SFS "4"

"Really?"

"yeah and chew them"

[startinfromscratch]

light BB at Coast Barbell cluthing his 1st bottle of turbos...to SFS and BJ

"How many should I have"

SFS "4"

"Really?"

"yeah and chew them"

:pfft: :pfft:

Awesome way to finish the week brother well done keep it up :clap: :clap:

VP

"Damn! there's some uranium in my geranium!"

How many turbos can you chew at once :roll: :grin:

lol!!!!!

[Big john]

#37

week 2 day 1

S,B,S

sets/reps/weight

Squats

1x5*75

2x4*90

2x3*105

5x2*120(belt)

bench press

1x5*60

1x4*75

2x3*85

6x5*100

incline DB flies

5x10*7kgs

squat

1x3*85

1x3*95

2x3*115 (f*ck! f*ck! DUMPED on second rep of 2nd set stalled in the hole fuckin AGAIN!!!! :evil: :evil: :evil: )

1x3*100 :evil:

again another late one, packed as didnt get to do my leg assist wrk as it was approachin closing time! :evil:

Pissed off at myself at squats! just no fuckin give, out of the hole and just stalling! Boris has got me 2x now, im takin matters into my own hands i anit backin down! im gonna drink the HTFU rivers dry!! hes not gonna catch me out a 3rd time!

[steak]

hows the depth coming along? You might find as you're having to drive into the hole rather than slip that its a little tougher to get out of?

[Big john]

hows the depth coming along? You might find as you're having to drive into the hole rather than slip that its a little tougher to get out of?

Yea was actually driving really hard to get down and prob not savin enough puff to get out of the hole, ill prob be wrapping up @ 75-80% from now just for abit of oompf

[tinytraps]

imho as Ive said before I think you need to drop your max. Missing twice in the first two weeks is not a good sign of things to come. If your missing weights so early in the cycle things may be worse when fatigue sets in. Hate to be mr negative here but no amount of water from htfu is going to make up for poor results due to wrong programming

[Big john]

imho as Ive said before I think you need to drop your max. Missing twice in the first two weeks is not a good sign of things to come. If your missing weights so early in the cycle things may be worse when fatigue sets in. Hate to be mr negative here but no amount of water from htfu is going to make up for poor results due to wrong programming

had a good hard think today, plus chatted with afew peeps and after setting aside my stubborness, i think droppin the max will be the best course, just got to keep reminding myself its not about the weight, its just fine tune the squat and the rest will come, cheers guys

big j

[Big john]

Flex/mob

YTWLs

3x3

shoulder dislocations

3x8

static squats

cat/camel

3x8

side twists

3x8 each side

supine bridges

3x8

bird/dog

3x8

walking spidermans

hold posistion for 30 secs

anterior-posterior leg swings

3x8

side to side leg swings

3x8

good session, left delts abit tender so will keep and eye on that

[bar-belle]

just got to keep reminding myself its not about the weight, its just fine tune the squat and the rest will come, cheers guys

That's the spirit Big John :clap:

[steak]

reckon...

tried some of those band walks yesterday...wish i hadnt now

[Big john]

cheers guys! 8)

#37 HV week 2 day 2

D,B,D

deads to knees with pauses

4x125

4x150

4x150

4x175(B)

4x175

4x175

4x175

Bench

5x60

5x75

5x75

4x85

4x85

4x85

4x85

4x85

Deadlifts (conv)

4x120(b)

4x170(misloaded ment to be 150)

3x170(added wrist wraps)

3x170

3x180

3x180

3x180

3x180

3x180

DB flies 5x10*6kgs

nice long session about 3 hrs starting to take longer rests when doing the second stanza of deads not really rushing it, just tryin to really work that explosive power off the floor, rounded down to on the deads too

looking forward to fridays Pyrimid benching marathon Booya!

[steak]

^nice one yeti :grin: