Iron Mind

[Pitbull]

Trainings looking good Do you have numbers in mind for BOP comp?

[tinytraps]

Trainings looking good Do you have numbers in mind for BOP comp?

20/140/300 :pfft: :pfft:

[Big john]

Trainings looking good Do you have numbers in mind for BOP comp?

20/140/300 :pfft: :pfft:

your smack is not strong.... :pfft:

[Pitbull]

:pfft: Aww man you guys! :grin:

[Big john]

Flex/Mob work

Cat camel

3x8

supine bridges

3x10

birddog

3x8

fire hydrants

3x10

anterior-posterier leg swings

3x8

side to side leg swings

3x10

hip corrections (weird)

3x8

squat stretches, groin, legs

Done

[bar-belle]

Are you doing any conditioning/GPP this cycle? or you gonna stick with programme + flex/mob work?

[Big john]

Are you doing any conditioning/GPP this cycle? or you gonna stick with programme + flex/mob work?

ill be slottin in some conditioning/gpp on the weekends. and flex mob work during the days between sheiko

i was even thinking of doin afew weighted circuts here and there just to keep thing interesting

[bar-belle]

Good plan :nod:

[morattigirl]

Good plan :nod:

x 2

[Big john]

Cheers ladies 8)

#37 HV week 2 day 2

D,B,D

////Deadzone//// f*ck you! :x

Deads to knees then lockout- done raw

130x4

155x4

155x4

180x4

180x4

180x4

180x4- to Knees 2 sec pause

180x4 " "

Bench Press - Max grip

70x5

85x5

90x4

90x4

90x4

90x4

90x4

Gayble Flyes (some mook was hoggin the benches) :evil:

5x10

Deadlifts (Conv)

130x4

155x4

180x3

180x3

185x3(Belt gettin tired)

185x3

185x3

185x3

183x3 all sets grinders

all sets alternating between Proper Resets and Touch and goes

all dusted in 2hrs30mins no interuptions just me, tin , and heavy metal

[Viking Power]

////Deadzone//// f*ck you! :x

Deads to knees then lockout- done raw

130x4

155x4

155x4

180x4

180x4

180x4

180x4- to Knees 2 sec pause

180x4 " "

Mate what's going on - whats all the swearing about you shouldn't have to get mad for those numbers :roll:

Light weight mate its all in the head keep at it brother

VP

[Big john]

////Deadzone//// f*ck you! :x

Deads to knees then lockout- done raw

130x4

155x4

155x4

180x4

180x4

180x4

180x4- to Knees 2 sec pause

180x4 " "

Mate what's going on - whats all the swearing about you shouldn't have to get mad for those numbers :roll:

Light weight mate its all in the head keep at it brother

VP

haha yea bro, minor head games, plates looking bigger, bar looking like its chained to the earth that and usin a shit bar that likes to claim yr skin and soul :pfft: :roll: just lift it :twisted:

[steak]

just lift it and get ready for the Gengys Challenge...I hear you laying down some smack...The adam ant is coming at ya for his new record and Bob is on the bulkmassgainbulkfromhell....tis on!

[startinfromscratch]

just lift it and get ready for the Gengys Challenge...I hear you laying down some smack...The adam ant is coming at ya for his new record and Bob is on the bulkmassgainbulkfromhell....tis on!

you motherfuckers aint seen shit yet....

[nate225]

So much anger & testosterone here! I like it!

Keep smashing the weights John!

Nate

[steak]

and eat something you pencil neck :grin:

[Big john]

just lift it and get ready for the Gengys Challenge...I hear you laying down some smack...The adam ant is coming at ya for his new record and Bob is on the bulkmassgainbulkfromhell....tis on!

smackmouth isnt phased.... :twisted:

ive rung the manager, hes been warned. have all yr staff on standby, a Storm comes.

[bar-belle]

[Big john]

no one stood a chance, againest the mighty smack mouth :grin: :pfft:

Been a flat out weekend end forgot to post fridays train

#37HV week 2 day 3

S,B,S

squat

80x5

100x4

100x4

115x3(add belt)

115x3

120x3

120x3

120x3

120x3

120x3

120x3

Bench

65x6

80x5

90x3

95x3

95x3

95x3

105x2

105x2

110x1

110x1

105x2

105x2

95x4

90x5

85x6

70x7

DB flies 5x10

Gayble Ab crunches 3x8

box squats

90x3

105x3

120x2

120x2

120x2

Attained a PB (well i thought it was grounds for one) that all the working sets at 120 on squats were done without wraps. good to see improvement in knee strength comming together nice

had to cut a set of box squats short becuase of time, had to get homw and rdy for wrk. but over the w/o onl took 2hrs.30mins

Bench was tough as nails, nothing but relief when i racked the last set

[Big john]

#37 HV Week 3 day 1

S,B,S

stretching disslocations/hams/GM/YTLWs etc 30 mins

Squats

80x5

100x4

100x4

115x3(belt)

115x3

130x3(add wraps)

130x3

130x3

130x3

130x3

Bench

65x5

80x4

90x3

90x3

105x3

105x3

105x3

105x3

105x3

DB flies 4x10 lite

squats

80x5

100x5(belt) feelin tired

105x5

105x5

105x5

105x5

105x5

BOOM- crawled out the gym tonight bloody corker of a sesh. i cant get enough welts. pleased with depth starting to really spread out the weight across the feet. little improvements day by day, gonna need to chuck in some conditioning 2mr

[Big john]

conditioning/gpp

lat pulldowns x8

cable rows x8

high box step ups 20kg plates x8

Hand cycle 30sec hardout

Chins failure 3-4

Dips x8

DB curls x8

4 sets...mean sweat mean puff!

was sucking in some big air afterwards

[morattigirl]

Thumbs Up Emoticon :grin:

[tinytraps]

try doing it for time bro as many sets as you can in 10mins then beat that number each time. No point doing all that stuff if it takes you an hour to get through :pfft:

[steak]

agree....thats why I like the sled, farmers, tyre, hits to said tyre and other Hells Driveway sort of sessions...short but high impact :twisted: otherwise its bodybuilding (your secret passion) :grin:

[Big john]

cheers boys...yea session was about 20 mins with little to no rest but ill give that 10 min challenge a stab, sounds like a goodie