Iron Mind

[Big john]

Awesome session J.. Nice work with the chins! Have you done any pullups lately? You might surprise yourself :grin:

thanks Tanz!..Nah havent tried yet, i think think my upper/middle back is still weak. but i may try it out nxt week for a laugh :grin:

Week 9 day 2

Deadzone/assist work

10 mins static stretching...my Abductors were Tighter than..you get the idea

anyway

Deadlifts 20min limit 30-45 sec rest

120x3

140x3

160x3

180x3

200x3

200x3

200x3

210x3

210x3

210x3

210x3 i think...i was feeling abit woozy at this point

assist

DB rows

40x4

40x4

40x4

40x4

40x4

40x4

Face pulls

48x10

48x10

52x10

52x10

52x10

DB side bends

30x20

30x20

30x20

30x20

Hyper extentions- Back flush

20

20

Deads: quite speedy off the deck today in the earlier top sets but as soon as ole Mr Fatigue settled in the last 2 sets felt like grinders. and i felt quite dizzy after the last set :oops: :shifty: ..Took some vid of the deads, was a shit angle oh well 8)

[steak]

sumos where its at :pfft:

[Big john]

sumos where its at :pfft:

:roll:

only as speed work bruv! :pfft: :pfft:

[steak]

speed work makes you dizzy :pfft:

[Big john]

speed work makes you dizzy :pfft:

So does 5 peices of KFC bucket...bwhahahahaha

[startinfromscratch]

you know bro... you need to pump up the

[Viking Power]

^ good post SFS,

awesome work mate keep smashing it brother 8)

[Big john]

Cheers brothers in arms...we do what we must

the adductors were still flaming tight after gym and shower

So busta out Le'ball and assulted the entire lower and upper body. Found i wasnt hitting the adductors going up and down with the ball (not deep enough into the musle tissue anyway), switched to Horizontal movement...OMFG sweet pain. went back and forth for afew minutes

now they feel alot loosen up than before

[Big john]

Heres the latest wednesday teaser! Enjoy

[bar-belle]

good work in the dead zone

liking the teaser....pure gold :grin:

[Big john]

good work in the dead zone

liking the teaser....pure gold :grin:

thanks BB! :grin:

Its Cold, wet, rainin and windy.....Prime Yeti weather if ya ask me

and thought id try my luck on hill sprints

Hill sprints sprint then brisk walk back down :pale: :puke:

5x80

gased...only now is the heart beat returnin to some normality

[steak]

get a sled

[Big john]

get a sled

may DIY it

[bar-belle]

Its Cold, wet, rainin and windy.....Prime Yeti weather if ya ask me

and thought id try my luck on hill sprints

Hill sprints sprint then brisk walk back down :pale: :puke:

5x80

gased...only now is the heart beat returnin to some normality

now that's extreme...good on ya Big J...dedication :grin:

[Big john]

Its Cold, wet, rainin and windy.....Prime Yeti weather if ya ask me

and thought id try my luck on hill sprints

Hill sprints sprint then brisk walk back down :pale: :puke:

5x80

gased...only now is the heart beat returnin to some normality

now that's extreme...good on ya Big J...dedication :grin:

i prefer this climate for training indoors or outdoors 8)

[Big john]

Week 9 day 3

Mini test

Training at coast barbell

Hybrid tennis ball x10mins

Violatorx10 mins

shoulder workx10 mins disslocations etc

Squats/bench

Squats

barx9

barx6

60x3

100x2

120x2(b)

130x2

140x1

150x1(b,w)

Add Super LOOOSE as a GOOOSE Ex-wookie 52 super cent

160x1

180x1 equal Raw PR

190x1 PR!!!!!!!!!!!!!!!!!!!!!

Bench

barx10

60x2

80x2

90x2

100x1

110x1

add 48 f6

130x3 to a 4 board (messy)

140x2 to a 3 board (fixed up setup abit)

150x1 to a 2 board+carpet (clean)

150x1 to a 2 board (good clean press)

150x1 to a 1 board+carpet

155x1 to a 1 board grooved nicely

155x1 to carpet popped up np

155x1 for a touch, no lift, lost tightness and mushed pinky trying to rack bar

155x1 for touch no lift...outta gass

Squat: Felt LITE, i dif had more in the tank but left it there. dif have boosted my confidence in my squat back up a BOOT load,. Was feel pretty relentless going up to the bar just losing all respect for it there was much yelling and usuage or nose torque !, Steak got some vids of the lifts so hopefuly those come up later.and with the Inzer gripper wraps pure awsomeness...i think i have a new love :oops: :pfft: :pfft:

Bench: 1st time really trying any shirted bench and i think for my crash course in it i did really well...just abit gutted i couldnt get the 155 to touch but at that point fatigue was settling in but overall, fun to learn the ways of the gear...and the pain that came with it...beautiful!! :twisted:

Big thanks go to Steak and Barbelle today with showing me how to lift with the gear. it just goes to show their passion for the sport and the time they invest with the lifters..it shows :clap: :clap: :clap:

i leave you with this.........No deceptive angles or lights needed

[Viking Power]

Well done on todays efforts BJ 8) great improvements keep them coming big guy, and yes we are lucky / powerlifting to have good friends like Steak and BB and load more people you are willing to give there time to help others :clap:

VP

[steak]

[Big john]

Repped :twisted: :pfft: :pfft:

[red machine]

looks promising there bro, plenty left in the squat and mad speed on that bench 8)

[Big john]

looks promising there bro, plenty left in the squat and mad speed on that bench 8)

she was a good day bro :nod: ...taking a page from your Intensity book! bringin nothing but the A-game right up to the comp

abit of recovery work today

Doing violetta

Rolling quads/it bands/hips/glutes/hamstrings

Upper and lower back 10 mins

will do some Ball treatment tonight

[poos_n_wees]

Squats/bench

Squats

barx9

barx6

60x3

100x2

120x2(b)

130x2

140x1

150x1(b,w)

Add Super LOOOSE as a GOOOSE Ex-wookie 52 super cent

160x1

180x1 equal Raw PR

190x1 PR!!!!!!!!!!!!!!!!!!!!!

Well done J! Effort paid off :clap:

i leave you with this.........No deceptive angles or lights needed

Shucks, looking leaner and meaner brother. Awesome work 8)

[Big john]

Well done J! Effort paid off :clap:

Big john wrote:i leave you with this.........No deceptive angles or lights needed

Shucks, looking leaner and meaner brother. Awesome work 8)

Thanking you Tanz...thought id do a mini test with the gear. no deload the week prior was really needed so was just good to get a suprise PB out of the wood work, credit to Auto reg wizard Pman :clap: ...this programme has been really good in bringin up the weaker parts of my body and yet still bringing up my conditioning

Still feeling some of the after effects of being abit munted from sat, that and coupled with the fact my TP had to ditch me for a family emergancy..i was Lone wolfing it. so kept it simple and easy just getting some blood into the smaller muscle groups

Stretches 20 mins

DB rotator work x2

Foam roller arch work 3x20 secs (last set finally touching)

Knee rises 3x20

Glose grip bench

barx20

40x15

40x15

40x15

40x15

tricep pulldowns

36x30

36x30

36x30

36x30

DB curls

15.5x20

15.5x20

15.5x20

15.5x20

Ghetto land mines

10x20

10x20

10x20

10x20

come home and hit Violetta

IT bands/quads/hamstrings/calves/glutes/hips/back x10 mins

Piriformis work to get the hard to reach places with tennis ball x10mins

Done

[M.T]

Bro good stuff man keep smashing that tin got some good strength, Drizzt and I better not slack off haha

[Big john]

Bro good stuff man keep smashing that tin got some good strength, Drizzt and I better not slack off haha

haha bro you got no worries from me man :twisted: , you and drizt's raw potenial is awsome...Keep smashing it man. looking forward to catching up with the Hairy duo at the alk novice :pfft: :nod: