Iron Mind

[startinfromscratch]

its always good to be analysing your form and shit instead of just blindly putting in the numbers.

i reckon using box squats instead of std squats would serve you well bro, until sitting back is 2nd nature to ya. starting with a box just above parralel, slowly lowering box height as time goes on..

^^ this approach seems pretty common on other boards, but then again this is the innunet :pfft:

[Big john]

its always good to be analysing your form and shit instead of just blindly putting in the numbers.

i reckon using box squats instead of std squats would serve you well bro, until sitting back is 2nd nature to ya. starting with a box just above parralel, slowly lowering box height as time goes on..

^^ this approach seems pretty common on other boards, but then again this is the innunet :pfft:

i diff agree with you on that statment scratch. ill be looking to puttin box squats back in and just work up my PC strength back up

[Big john]

#37 HV

week 2 day 3

S,B,S

squats

75x5

90x4

90x4

105x3

105x3

110x3(belt and loose wraps)

110x3

110x3

110x3

110x3

110x3

bench

60x6

75x5

85x4

90x3

90x3

90x3

100x2

100x2

105x1

105x1

95x2

90x4

80x5

75x6

60x7

High box squats

75x3

90x3

105x2

105x2

DB flies 5x10 very light

Called it a day left out accouple sets on the bench and box squats as i was abit pressed for time, but dif enjoyed the session.

Finally started using the titan leg wraps i got from tonka, put em on the first round and did them abit to dam tight :oops: :roll: , after that just did em loose, gonna start using them more around 75% and just get a good feel for them

[steak]

and that son, is why its called High Volume

Good work bro...keep forging your way through it 8)

[Old Bull]

and that son, is why its called High Volume

Good work bro...keep forging your way through it 8)

:clap: :clap: :clap: :clap: :clap:

Good effort Big Guy nice end to the week

[tinytraps]

whats up with the high box squats bro?

[Big john]

whats up with the high box squats bro?

starting from the top and climbing my ass down!

#37 HV

Hell week day 1

S,B

Squats

5x70

4x90

4x90

3x105(belt)

3x105

120x3(belt and loose wraps)

120x3

120x3

120x3

120x3

bench

60x5

75x4

85x3

85x3

100x3

100x3

100x3

100x3

100x3

long crap day at wrk and again late into the gym, only could fit squat and bench in b4 the gym closed up for the night. squats felt better, seem to adjustin to usin the wraps little by little

[Big john]

Flex/mob work

Foam rolling lower body 20 mins

Dislocations

3x8

stiff legged GMs pause at the bottom of movement with broom stick

3x8

ytwls

3 sets

cat/camel

3x8

supine bridges

3x8

lyin side twists

3x8

birddog

3x8

fire hydrants

3x8

static squats

3x10

arch work w/half of foam roller

3x30secs think i touched the bench on the 3rd set

Done and dusted, good session nice and quick really liked the arch work with the foam roller will upgrade to rounder/bigger things as i progress. Keg here we come yeeeeheya!

[steak]

nice bro...good bit of fleximobi there...keep stretchin those hammies hard 8)

[Viking Power]

Hey Brother good bit of training already this week keep it up Big Guy :clap:

It almost took my wind out reading your training today LOL shoot brother

[Old Bull]

Hey Brother good bit of training already this week keep it up Big Guy :clap:

It almost took my wind out reading your training today LOL shoot brother

Ditto with VP Big Guy nice Volume :clap:

[Big john]

VP, OB cheers Comrades......needs to be done thou! :twisted:

Trained up with steak today, always a crackup!, we always drive each other to the brink lol

#37 HV

D,B,D

Deads to knees with pauses (new setup- KK styles will keep this works well)

125x4

150x4

175x4

175x4

190x4(belt)

190x4

190x4

190x4

Bench

60x6

75x5

85x4

85x4

90x3

90x3

100x2

100x2

105x1

100x2

90x3

90x2

87.5(misload hard)x4

80x6

70x7

Racks below knees

150x5

160x3

160x3

200x4

200x4

200x4

200x4

took afew wiffs of the Mckenzies brew plus go afew slaps on the back from steak, worked a treat

had to hightail afterward to get some kai into the troops will do assist/gpp wrk 2mr

[Viking Power]

new setup- KK styles will keep this works well

:pfft: :pfft: I think you and steak are the new up an coming KK's keep at it brothers awesome work. :clap: :clap:

VP

[Big john]

haha cheers bro...time will tell 8)

Hydrotherophy(sp)

water walking

30 mins going up and down the lanes

chins 3x20

water sprints

3 sets

then i hit the spa for 10

hit up the lanes and afew of the Mystics netball team hittin up the waterwalking, you dont relise just how tall some of the gals are till u see em up close

good session whole body felt nakid afterwards about to refuel myself with some tuna and rice

[steak]

underwater walking could have a better option bro! :grin:

[Big john]

underwater walking could have a better option bro! :grin:

it was pretty much that bro! 1.8 meteres for a dude whos closin in on 200cms lol

[Big john]

37 HV

week 3 day 3

B,S,B

bench

60x5

75x4

85x3

85x3

100x3

100x3

100x3

100x3

100x3

Squats (fugly as crunchy peanut butter)

75x5

90x5

105x5(belt and wraps)

105x5

110x4

110x4

110x4

110x4

bench

60x6

75x6

75x6

80x6

80x6

DB flies 5x10*5kgs

had to change my train to am as works put me on the late night shift.

was a hard slog this morning runnin on 5 hrs sleep bench felt heavy, squats felt ugly and i know prob was cuttin high by an inch till i got to the heavier sets. feeling pretty beat up feels like i have a head cold but no snots runnin down the nose. aches, pains broken sleep yada yada yada *drinks hftu coffee* :grin: thou i have been battling the High volume with increased cals. like having beef and rice for breakfast!

[steak]

HV flu bro...some helpful tips to get you through

Dont run when you can walk, dont walk when you can sit and dont sit when you can lie down. :grin:

Increase protien :grin:

Increase turbos :shock:

Increase Delish peanut butter 8)

add L- Glutamine, creatine, taurine, valvoline, nitro glycerine, and dopomine. :grin:

This is week that Boris makes you :nod:

[bar-belle]

37 HV

week 3 day 3

Don't beat yourself up bout your squats...you'll have your good days and not so good and you'll probably find on test day that the lift you were most worried about in training is actually your best. My 2c worth

[Big john]

cheers for the support crew :clap:

#37 HV

week 4 day 1

S,B,S

Squat

75x5

90x4

105x3 (b)

105x3

120x3(loose wraps)

120x3

125x2

125x2

125x2

Bench

60x5

75x4

85x3

85x3

100x3

100x3

100x3

100x3

100x3

paused box squats

70x5

90x4

100x3(b)

100x3

120x2

120x2

120x2

120x2

broomstick GMs

5x5

incline DB flies

5x10-5kgs

dips

5x8bw

Trained with a sheiko young blood this arvo(bringing him into the fold) so had a fairly longish session

Squats felt real easy today, and way more tidier. good to see all the hamstring/flex/mob paying off.

bench could do with some slight tweaks, may hit up some arch work 2mr, 4 weeks till comp, yeaaaahaha buddy!

[Big john]

Flexy/mob

anterior-Posterier leg swings

3x8

side to side leg swings

3x8

cat/camel

3x8

birddog

3x8

fire hydrants

3x8

supine bridge

3x8

[Old Bull]

HV flu bro...some helpful tips to get you through

Dont run when you can walk, dont walk when you can sit and dont sit when you can lie down. :grin:

Increase protien :grin:

Increase turbos :shock:

Increase Delish peanut butter 8)

add L- Glutamine, creatine, taurine, valvoline, nitro glycerine, and dopomine. :grin:

This is week that Boris makes you :nod:

:clap: :clap: :clap: :clap: :clap: :clap:

[tinytraps]

Not long now bruv the 28th is gonna be a mighty day for the cbc crew !(plus me the wannabe cbc member :pfft: :pfft: )

Hardcores a lifestyle, time to start living it :twisted:

[Big john]

Not long now bruv the 28th is gonna be a mighty day for the cbc crew !(plus me the wannabe cbc member :pfft: :pfft: )

Hardcores a lifestyle, time to start living it :twisted:

thanks brother!

#37 HV

week 4 day 2

stretching dislocations/ytwls etc

B,D,B

Bench

60x5

75x4

85x3

85x3

100x3

100x3

105x2

105x2

105x2

Deads (conv)

125x4

150x4

175x3

175x3

200x3 (b)

200x3

215x2

215x2

215x2

bench

60x5

80x5

90x4

90x4

90x4

90x4

DB flies 5x10 5kgs

hard and heavy ass season even thou its medium volume, boris has kicked up the intensity! new set up seems to be helping for deads, it has its price thou grip-rip-ripped callouses :twisted:

[teamfatboy]

#37 HV

week 4 day 2

Deads (conv)

125x4

150x4

175x3

175x3

200x3 (b)

200x3

215x2

215x2

215x2

:shock: That shud go in Wikipedia under "High Volume" ... KUTGW