Iron Mind

[Big john]

going well brother, team MADNESSS just all over JACK3D......

Over it like White on rice bruv!

[Optimass]

One thing John should pick up is that when the smoking hot blonde chick comes inside and says

"oooh John...can you help me lift a 20 plate off the sled outside"

Dont go outside take the plate off, rack it and carry on stretching.

you missed your chance son :roll: ..she'll be asking Corey tomorrow :grin:

plenty time for that later 8) , Owning the tin takes Presidence :twisted:

Precedence? Over a smoking hot blonde? GAY!!! lol we bodybuilders are so much more easily distracted!

... testosterone takes presidence ... :pfft:

[HarryB]

plenty time for that later 8) , Owning the tin takes Presidence :twisted:

Precedence? Over a smoking hot blonde? GAY!!! lol we bodybuilders are so much more easily distracted!

... testosterone takes presidence ... :pfft:

ha ha ha ha ha ha ha ha ha ha ha ha ha ha!!!!

[bar-belle]

thanks Tanz, that credit doesnt belong all to me, learnt alot ffrom Bar-belle, Steak and Corey. they have something new everytime i go up.

Awww thanks J...:pfft:

[Big john]

thanks Tanz, that credit doesnt belong all to me, learnt alot ffrom Bar-belle, Steak and Corey. they have something new everytime i go up.

Awww thanks J...:pfft:

Choclate mud cake Kudo's shares just went up for me :wink:

[Big john]

Week 1 day 3

Squat/bench

Extremely frustating day today

Violator x10 mins

Piriformis work with Baseball x15 mins

Dynamic stretchingx30 lengthy as i wanted some feed back at to a plan of attack to start really trying to loosen the PF/Hip region of the right side, looks like im gonna need to do aigle 8 everyday and focus more on PnF stretches

Squats

barx8

100x3

120x3

120x3

125x2

135x3

135x1- Left Hip/Piriformis just ceased up and i really struggled to get depth, and quite abit of pain..after some hummin and haring the team (BB n steak) and myself calledsquats there and jumped back on the Ball to try and loosen the trigger point, best to walk away to come back to smash it another day

Bench

barx8

70x3

85x3

90x3

100x2

105x2

105x2

110x1

105x2

100x3

85x3

70x3

DB flies

3x10

[steak]

was frustrating to watch too bro

try a bit of this sort of thing added in with your agile 8 etc to break the routine up

[Optimass]

Left Hip/Piriformis just ceased up and i really struggled to get depth, and quite abit of pain..after some hummin and haring the team (BB n steak) and myself calledsquats there and jumped back on the Ball to try and loosen the trigger point, best to walk away to come back to smash it another day

Take it easy bro - I need you at full strength come Sept :nod:

[Big john]

Left Hip/Piriformis just ceased up and i really struggled to get depth, and quite abit of pain..after some hummin and haring the team (BB n steak) and myself calledsquats there and jumped back on the Ball to try and loosen the trigger point, best to walk away to come back to smash it another day

Take it easy bro - I need you at full strength come Sept :nod:

Dont worry bro plenty of time left :twisted:

[Big john]

week 2 day 1

Full battle armor

Squats/Benchs

agile 8 2x10

Hip mobility dynamic work 20 mins

hardball work 10 mins

Squats super set with mountain climbersx10 till i got the suit on

barx8

barx8

100x2

120x3(b)

123x3

add 52 cent

165x3 (b,w)

165x2

165x2

165x2

Bench

barx10

60x3

70x3

90x2

add 48 f6

125x3 2board

140x3 1board

155x1

155x1

DB flies

12.5x10

12.5x10

12.5x10

warm downs

PnF stretches 10mins

Very long session in the Full battle armor wouldnt surprised me if it went 3hrs, the shed was in full swing and i was doing afair bit of spotting between sets aswell and, going inbetween sets with the viking and steak.

Squats: suffering in the raw department, my PF/hip is just really tight its need major loosenin up before i even squat now, although once the suit came on i got abit of support although not much, suit was abit tighter too from the hot washes that or ive grown abit

Bench: really good got 2 sets of 155 out, finding getting the touches now are easier than what they were 3 weeks ago

[tomsammce]

sweet mate, getting up there! good progress.

[Big john]

sweet mate, getting up there! good progress.

churr bro, abit of a crash course with the suited work but should see some carry over to my raw lifts aswell (heres hoping :pray: ) you still coming up for the CBC comp bro?

[tomsammce]

sweet mate, getting up there! good progress.

churr bro, abit of a crash course with the suited work but should see some carry over to my raw lifts aswell (heres hoping :pray: ) you still coming up for the CBC comp bro?

yeah bro of course! someones gotta take u and opti out...

[Big john]

yeah bro of course! someones gotta take u and opti out... :lol:

:pfft: :pfft: :pfft: , youll post some good numbers on the bench and squat bro thats for sure, if u listen to the calls :grin: jokes bro

if the last comp was anything to go by, you should do well

[steak]

Much better session in the shirt bro. Keep up the agility work :clap:

Oh and one other thing watch that screw driver handle on all that oil wouldn't want a terrible domestic accident on your hands :pfft: :pfft:

[tomsammce]

yeah bro of course! someones gotta take u and opti out... :lol:

:pfft: :pfft: :pfft: , youll post some good numbers on the bench and squat bro thats for sure, if u listen to the calls :grin: jokes bro

if the last comp was anything to go by, you should do well

ill be stronger than last one brah and heavier too lol.... cant fucken wait actually am amped hard for it!

yeah ill paint my ears on twice for this one haha

[Big john]

agility/mobility

foam rolling

quads/itbands/hips/glutes/lower,upper back, scaps/hamstring/adductors/calves

15mins

dynamic warmups with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

2 sets

Circut: agile 8 inspired somewhat

v-sitsx10

fire hydrants clockwise then anti clockwise x10

hip lean backs 15 sec holds x10

mountain climbers x10

DB squats x10

leg raise with 1 sec pause x10

Military press x10

BB curls x10

DB rear flies x10

medicine ball throws x20

cable crunches x10 1sec pauses

DB cuban rotations

4 rounds

Hip/it band/groin/hamstring static stretches 20 mins

[Big john]

Week 2 day 2

dynamic warmups with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

Aigle 8 1x10

Deadzone/bench/deadzone

Deads to knee's with eeze

150x4

185x4

200x4(b)

200x4

200x4

bench

barx10

70x3

85x3

90x3

90x3

90x3

Pinlockouts

95x6

95x6

95x6

95x6

95x6

Db flies

12.5x10

12.5x10

12.5x10

Deadlifts (conv)

150x3

185x3

200x3 (b)

add 52 cent

200x3

215x3

215x3

215x3

215x3

Ghetto Landmines

10x20

10x20

10x20

10x20

foam rolling

quads/itbands/hips/glutes/lower,upper back, scaps/hamstring/adductors/calves

15mins

Deads: Dunno what to say about the suited sets tbh, i could see the Potential here with the speed coming off the floor, but just gtting there can be tricky, and my usual set up approach is some what negated and the bar path was slighty fudged all and all, fun. Good trying something out for the 1st time

[bar-belle]

but just gtting there can be tricky, and my usual set up approach is some what negated and the bar path was slighty fudged all and all, fun. Good trying something out for the 1st time

yip it's a whole new world of pressure in the cranium .

I think if you're gonna lift equipped in deads then get a velocity. Though I must say there is something very satisfying about doing deads RAW :nod:

Like you said tho it's good to try something new.

Catch you saturday...you training sunday?

[Big john]

but just gtting there can be tricky, and my usual set up approach is some what negated and the bar path was slighty fudged all and all, fun. Good trying something out for the 1st time

yip it's a whole new world of pressure in the cranium .

I think if you're gonna lift equipped in deads then get a velocity. Though I must say there is something very satisfying about doing deads RAW :nod:

Like you said tho it's good to try something new.

Catch you saturday...you training sunday?

Very much agreed!, i will pull raw at the comp...nothing like hiting a Dead PB raw. and yup catch ya saturday, and ill be hitting up the coach if he's keen for some sled madness on sunday..ill finish my squats/bench on saturday day

[bar-belle]

Very much agreed!, i will pull raw at the comp...nothing like hiting a Dead PB raw. and yup catch ya saturday, and ill be hitting up the coach if he's keen for some sled madness on sunday..ill finish my squats/bench on saturday day

Sounds like a plan :grin:

[Big john]

conditioning/upper back assist

dynamic warmups with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

Aigle 8 1x10

Upper back

Chins

10 :twisted:

7

4

DB rows

50x5

50x5

50x5

50x5

50x5

Face pulls

36x10

48x10

48x12

48x12

48x12

48x12

Lat pull downs

66x10

66x10

66x10

66x10

66x10

BB OHP weight is creeping up again

30x10

30x10

40x10

40x10

DB curls

20x20

20x20

20x20

20x20

come at me bro's pump :grin:

20 mins incline treadmill

have taken out any form of seated Over head pressing, as my right delt gets aggrevated everytime the weight gets down to a certain point of the negative movement. but if i switch to a closer grip Barbell OHP there is virturely no pain or discomfort.

Hip is feeling tonnes better than it has for a Lonnng time, more screw driver treatment. ill have to do those Dynamic movements each sesh now

[tinytraps]

Nice training bro. Yourve officially reached gear whore status :pfft:

[Big john]

Nice training bro. Yourve officially reached gear whore status :pfft:

Cheers bro...hahah yea , Slowly the collection is growing sow far its..

1x qwa's oly shoes

3x leg wraps 1xTHPs (donated to club now) 1xTitan wraps 1x inzer gripper wraps

1x Outbak power belt, may think of getting a Inzer lever at some stage

1x Titan wrist wraps

1x 48 f6...on lease :grin: will prob go fury in the future

1x 52 Super centurion squat suit, ill prob get a 48 cent eventualy

[Big john]

week 2 day 3 (split sat/sun)

saturdays workload

Squat/bench

dynamic warmups with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

Aigle 8 1x10

Squat

barx8

60x3

100x3

120x3(b)

125x3

135x3(lw)

135x3

135x3

Bench

barx10

70x2

85x3

90x2

100x3

105x2

110x1

105x2

100x3

90x3

85x3

70x3

Flies

12.5x10

12.5x10

12.5x10

and thats all i could cram in for sat as i was heading up with BB and Steak back up to Coast for the weekend

Sunday @ coast continued sats workload

foam rolling

quads/itbands/hips/glutes/lower,upper back, scaps/hamstring/adductors/calves

15mins

dynamic warmups with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

Aigle 8 1x10

Sled-40kg 500m

2 board-long pauses between reps

110x2

110x2

110x2

110x2

110x2

Squats

barx5

60x3

100x3(b)

120x2

130x3

Abs

Red band crunches

5x10

Ghetto land mines

10x20

10x20

10x20

10x20

10x20

20kg KB squats (wide stance)

20x10

20x10

20x10

20x10

stretch downs and Dooooone!

, good end to week 2. team MADNESS was in full swing, gangster Pom Poms and all! loving eeet! good to catch up with the crew and smash the tin with fellow brothers in arms!. Then Smashing some Epic kai Coast barbell styles

f*ck yo tuna and rice.....WERE BULKING UP!

Hip is slowly getting there, for now theres no pain or discomfort when i walk. which just feels weird after having it for all this time, just seems to not like the Raw squats, becuase when im suited there fine