Iron Mind

[Big john]

Wow! Big deads session yesterday J! How's the body feeling day after?

ahh....YIP YIP :pfft: Basically from my Upper back down to my hamstrings :grin: .......Sore and stiff

Spent 30mins with the Hybrid tennis ball rolling and breaking up all the tight spots

You're turning into quite the youtube video producer with your flash graphics.. Motivating haaaard

Im an arty person, and i like to give the "peeps" a good show. Just not ya regular training vid ive done afew clips for peeps esp for coast, i enjoy doing it even chuck in some comedic value in aswell 8)

Big john wrote:Image

WANT

:twisted:

[Big john]

week 8 day 1

TIGHT EVERYWHERE!

tryin to loosen the whole body up,

Piriformis/upper body work with Hybrid Tennis ballx15 mins

Foam rolling whole body 20 mins

stretching 5 mins

and i still felt tighter than a nuns ass esp in the Lower back and hamstrings

Squats/bench/assist

Squats

barx8

60x3

80x3

100x3

100x3

120x3(b)

120x3

135x3

135x3

135x3

135x3

135x3

Bench

barx10

40x3

60x3

70x3

80x3

80x3

90x3

95x3

100x3

100x3

100x3

assist work

WG pulldowns, You go i go styles with TP

66x10

66x10

66x10

66x10

66x10

Ghetto landmines, w/10kg plate again u go i go

10x20

10x20

10x20

10x20

Push press

20x8

20x8

20x8

20x8

20x8

20x8

Squats: pretty hard slog getting them down to depth tonight, prob no thanks to Deadzone on saturday found it a mish to keep tightness on some of the top sets. took some vid will post later on.

Bench: again found lower back really tight so arching become abit of a mish aswell, but managed to loosen up come to the top sets..putting afew things into practice like Steak suggested hoping the will help down the line

[bar-belle]

and i still felt tighter than a nuns ass esp in the Lower back and hamstrings

you need to do dynamic work for your back and hammies...you know that!! :naughty:

[ThePman]

Just squat more often, you won't have to do any rolling at all. Soft tissues don't have time to get tight

[Big john]

and i still felt tighter than a nuns ass esp in the Lower back and hamstrings

you need to do dynamic work for your back and hammies...you know that!! :naughty:

Jus saying. :grin:

and yes dynamic stretches 2mr are on the menu 2mr!

Just squat more often, you won't have to do any rolling at all. Soft tissues don't have time to get tight

it could be an option ! :pfft: :pfft:

todays train

[poos_n_wees]

MY BAR.. :pfft:

Ghetto landmines sound hardcore.. Off to google I go.. :grin:

[steak]

try this bro...will help that squat depth

very tough but worth it 8)

[Big john]

try this bro...will help that squat depth

very tough but worth it 8)

ahhh fucking what the mother fek fek?! :shock: so i gotta tear my gonads just so i cant loosen the hips too?! :pfft: :pfft:

Jokes aside looks like really would open up the groin and hip flexors out, cheers for the vid bro, Kudz yr way holmes

[steak]

I tried it tonite...nowhere near as flexible as the 1st guy and the leaping...sheesh..its tough bro

[Big john]

I tried it tonite...nowhere near as flexible as the 1st guy and the leaping...sheesh..its tough bro

Did u leap to bro? :pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

ahhh shit, we'll have to get a vid of that at some point

[Big john]

week 8 day 2

Deadzone/assist

Deadlifts

120x2

140x2

160x2

180x2

180x2

200x2 (b)

220x2

220x2

240x2

240x2

assist

Side bends

42x20

42x20

42x20

42x20

SLDL

70x10

70x10

70x10

70x10

Face pulls

28x10

46x10

36x10

36x10

36x10

Hyper extentions

20

20

Dead: Were ok, i was with TP again tonight who was relearning the ways of the Grip and Rip, I manged a 170x1 out of him no belt which equaled his PB of 12 months ago. so very pleased with that, as for me becuase i was chopping and changin the weights around i couldnt go for time so just whent till i was cooked.

Last set was tough. prob to do with not setting up right properly for the lift but got the 240x2 needless to say

[bar-belle]

240x2

240x2

Gotta be happy with that :grin:

See you ditched the sumos aye

[Big john]

240x2

240x2

Gotta be happy with that :grin:

See you ditched the sumos aye

the may make an appearance down the track

[bar-belle]

Hey just saw your teaser trailer....very cool.

[Big john]

Hey just saw your teaser trailer....very cool.

apprently it was leaked onto the Comp thread!!!!...ahwell no use hiding it now :twisted:

Circuts/Rehab

10 mins with tennis ball enitre lower body

10 mins foam rolling

Circut A

Fire hydrantsx10

Vsitsx10

Mountain climbersx10

knee hugsx10

leg swingsx10

supine bridgesx10

5 sets 45 secs rest bewteen sets

Circut B

DB retractionsx10

DB probtractionsx10

Shoulder savers againest wallx10

DB cuban rotationsx10

cable external rotationsx10

disslocationsx10

5sets non stop no rest

good hit out with the TP trained by the pool stands where it was quite hot..got a good sweat on and really loosened up the tight delts and hips

[Phedder]

Loving your new location mate, far too true

As always some good tin being smashed here :clap:

[Big john]

Loving your new location mate, far too true

As always some good tin being smashed here :clap:

:grin: Cheers phed!

[poos_n_wees]

Awesomeness 8)

[bar-belle]

apprently it was leaked onto the Comp thread!!!!...ahwell no use hiding it now :twisted:

didn't know it was secret.....squirrel :grin:

[Wookie]

Why are you getting smaller?

[Big john]

Why are you getting smaller?

I dont hold my weight very well once im at the 137+ mark bro 8) plus posture goes right out the window too

[Big john]

Week 8 day 3

Squats/bench/assist

20 mins foam rolling

then stretches

squats

barx10 *slight hip pain*

60x3 pain increases

80x3 increases more

100x1 high and saw i was loading my left hip to more to compensate

100x1 same thing again

decided not to push the hip, abit fustrating i was really looking forward to squating some decent singles today. ice the hip tonight..will run the drills on monday and reasess tues

Bench Various grips

barx10

40x3

60x2

70x2

80x2

90x1

100x1

105x1

110x1

115x1 (abit slow)

117.5x1 good lockout

100x3

100x3

assist

WG Pulldows 15sec rests

66x10

66x10

66x10

66x10

66x10

Negative chins-Holding for 5+ secs

3

3

3

DB Cuban Rotations

7x10

7x10

7x10

7x10

hanging leg rises

8

8

Bench: Felt really strong setup wise, 117.5 when up without to much of a battle. Put alot of emphasis on what steaks been telling me to do, lock shoulders in, Hips high on setup and just keep the whole body as tight as possible through the whole lift. Also played with a More wider than usuall Foot placement, which seemed to help alot aswell

[bar-belle]

decided not to push the hip, abit fustrating i was really looking forward to squating some decent singles today. ice the hip tonight..

You and me need to go see Mr Yates :wink:

[Big john]

decided not to push the hip, abit fustrating i was really looking forward to squating some decent singles today. ice the hip tonight..

You and me need to go see Mr Yates :wink:

haha ill prob dose up 2mr on Voltaren and squat my worries away

[bar-belle]

haha ill prob dose up 2mr on Voltaren and squat my worries away

Ohh good luck with that....I did that last week and made it worse...training while dosed on Volt 100mg masks the injury and I think did more damage. Silly gurl should have known better :doh:

Jim Yates is Corey's and Jono Radichs fix it man. Used to dealing with PL's and athletes. Can't hurt to see what he thinks