Iron Mind

[bar-belle]

Dude where you at....secret squirrel training or what? :grin:

[startinfromscratch]

Dude where you at....secret squirrel training or what? :grin:

[morattigirl]

Dude where you at....secret squirrel training or what? :grin:

Tell me about it! What does he think he's on holiday or something? :pfft:

[Big john]

hehe ive been around...hard getting PC time in Papamoa...electronic equipment is rationed down here :roll:

thurs 13 jan

aigle 8

piriformis stuff with tennis ball

vsits

rotating fire hydrants

mountain climbers

shoulders

DB shoulder presses

12.5x12

22.5.8

30x9

30x8

25x8

17.5x13

10x38

Seated Lat Raises

10kg x 8/ 3 x Negatives - for 3 sets

Alt Arm Cable Side Raise

20kg x 12 x 3 sets

20 mins cardio

[Big john]

friday 14 jan

B,S

bench

65x3

80x3

90x3

100x2

105x2

110x1

105x2

100x3

85x3

65x3

pinlock outs

5x6@85

db flies

5x10

squats (box)

80x3

100x3

100x3

105x2

110x3(b)

110x3

110x3

[Big john]

Monday 17 jan

week 1 day 3

S,B,S

Box squats

80x2

95x2

110x3(b)

110x3

130x2

130x2

130x2

130x2

bench

65x2

80x3

90x3

90x3

105x2

105x2

105x2

box squats

90x2

105x2(b)

110x3

110x3

110x3

db flies 3x10

[Big john]

tues 18 jan

Power circut

3 rounds non stop from station to station

tyre hitsx20

mountain climbersx10

DB shoulder pressesx10

DB snatchesx10

press upsx10

vsitsx10

farmwalks 20 metres there and back

[Big john]

wed 19 jan

week 2 day 2

D,B,D

deads to knees

130x4

155x4

180x4

180x4

180x4

180x4 all raw

bench

70x3

85x3

90x3

90x3

90x3

pin lockouts

5x6@85

db flies 3x10

abs 5x5 w/20kg plate

[Big john]

thurs 20 jan

aigle 8

piriformis stuff with tennis ball

supine bridge 3x10

vsits 3x8

mountain climbersx3x8

groiners 3x4

shoulders

DB shoulderpresses

15x12

20x8

30x7

30x7

30x6

20x8

20x10

20x10

side laterals

3x8@ 7.5kgs

machine shoulder presses

3x8@40kgs

Ez bar curls

17,5x10

27x5x10

37.5x10

37.5x10

25 mins incline

[Big john]

week 2 day 3

S,B,S

squat

80x3

100x3

115x3(b)

120x3

120x3

120x3

bench

65x2

80x3

90x2

100x3

105x2

110x1

105x2

100x3

90x3

80x3

60x3

squat

90x3

105x2

115x3

pins 5x6@85

db flies 5x10

[steak]

hows the issues...and new eating regime

[morattigirl]

hehe ive been around...hard getting PC time in Papamoa...electronic equipment is rationed down here :roll:

*cough cough :^o

[Big john]

hows the issues...and new eating regime

brought in box squats for the time being but strength/form is tiding up really nicely and quickly. took the box out for yesterdays train to see if i could could get depth without any pain im getting close bro(and was pain free), watch this space :twisted:

new eating regimes takin some getting used too. but needs to be done

[bar-belle]

Good to see you training...carry on soldier :salute:

[Big john]

tuesday 25/1/11

mobility/circut work

aigle 8

Foam rolling glutes/quads/it band/hips/back/hams

Piriformis release with tennis ball

fire hydrants 3x10

Vsits 3x10

mountain climbers 3x10

groiners 3x5

Circut 20 min time limit

DB press x10

DB hammer curls x10

DB snatches x10

crunchesx10

plate jumpsx10

press upsx10

disslocationsx10

managed 5 rounds. plenty of engergy in the tank today, feeling better health wise, good eats

[Big john]

week 3 day 2

light stretching

Deads to knees all raw

130x2

160x3

185x2

200x3

200x3

Bench

65x3

80x3

90x3

100x3

105x2

105x2

110x1

105x2

100x3

90x4

85x3

70x3

Pin lockouts

5x6@85kgs

weight crunches with 20kg plate

5x5

racks from below knees

160x2

185x3

185x3

210x4(add belt/straps)

210x4

210x4

banged out in 1hr 45mins, cardio and recovery times are getting shorter...good progress on the bench almost at max grip now which is awsome...lesser rom. Im hopeing with all the lockout work itll carry over making my tris stronger which in turn hope brings me a bigger bench

[tinytraps]

Big John vs tinytraps, biggest bench at the bbro, no wilks BS just straight weight! To be completed at the BBRO 2011

TT as a 105jr and Bj as a 120/shw open who will reign supreme :evil:

[tomsammce]

is it raw bench or that suited shit?

[Rookie]

is it raw bench or that suited shit?

:pfft: Exactly what I was wondering

[morattigirl]

is it raw bench or that suited shit?

:pfft: Exactly what I was wondering

RAW 8)

[Big john]

dunno yet...ill see

5 min bike

disslocations

rotator cuff work

broomstick GMs

stretching quads/hammy

week 3 day 3

B,S,B

bench

65x2

80x3

90x3

105x3

105x3

squat

80x3

100x3

115x2(belt)

115x2

120x3

120x3

bench

70x2

85x3

90x4

90x4

90x4

pin lockouts

5x6@85kgs

Db flies

3x10

Cable crunches

5x10

good train, Blitzed it in around 1hr 30mins with some light stretching before hand. rest times have dropped to around 1 min maybe less

squats were fast and low, im taking a more aggressive approach to setup etc. strength is returning quicker than i hoped for, will bump up squat 1rm by 5kgs next week and, maybe move it up in 5 kilo increments as strength returns. the key will be to keep on top of flexibilty and Aigle 8 work

[steak]

8) likes this

[Big john]

Power cardio/Implement session with the Viking

warmup

aigle 8 stuff

foam rolling hams/hips/it/band/lower-upper back/glutes

Piriformis stuff with tennis ball

groiners

mountain climbers

rotating firehydrants

Stage 1

8 flips off tyre 230kg

Dragging the sled 120kg total weight

hand over hand pulling with sled 120kg

hits to the tyre with sled hammer 10 each side

shoulder presses to failure

stage 2

4-5 flips of 230kg tyre

60kg sled sprints 30-40kgs there and back

4-5 tyre flips

20 hits of the sledge

Stage 3

Zercher carry (with farmers handle) 60kg up drive and back 30 - 40 meters

60kg shoulder press max reps

1 or 2 rounds

Stage 3

Load up 4 kegs full of water(50 odd kgs) and load them onto brick wall ranging height from 1.4meters to 1.2 meters

couple off rounds

good session with the viking today, my 1st round of strongman implement training and really liked it. got the heart pounding within mins, recovery has really kicked up, fun day in the sun and plently of talking about techique..Caught up with Steak and Bar-Belle great to see them training up hard, should she a good test day from steak inna couple weeks..Cheers VP looking forward to the next session :twisted: :twisted:

ps steak...Smoke and mirrors about your deads bro..smoke and mirrors lol :clap:

[morattigirl]

Now that's more like it in terms of cardio aye, way better than slow arse walking on the treadmill :wink: :pfft:

Nice work :clap:

[Big john]

Now that's more like it in terms of cardio aye, way better than slow arse walking on the treadmill :wink: :pfft:

Nice work :clap:

treadmilll = Joint recovery work 8)