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Iron Mind

Big john

By Big john
in Workout journals

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steak Veteran member

steak

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Good work on the PB :clap:

Been watching your training and Im just not seeing the "Westside plan" here bro...more like bodybuilding training. Are you going to be doing any structured ME, DE days or just powerbuild on your main exercise then just chuck in the 4- 5 sets of a couple assist exercises?

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Big john Veteran member

Big john

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Good work on the PB :clap:

Been watching your training and Im just not seeing the "Westside plan" here bro...more like bodybuilding training. Are you going to be doing any structured ME, DE days or just powerbuild on your main exercise then just chuck in the 4- 5 sets of a couple assist exercises?

cheers big fella

yea more like "westside inspired" template bro that me and scratch came up with, ill forward ya the template so you can take a sqwizz at it.

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Big john Veteran member

Big john

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week 4 day 3

Press/assist

floor presses 60-90secs rest

20x10

60x3

80x3

90x3

100x3

110x3

110x3

110x3

110x3

110x3

100x5

100x5

db seated presses

20x5

30x5

30x5

30x5

30x5

close grip-50% of 1rm (quick rests)

70x12-3sets

WG PDs

60x15 -4sets

stretching 30mins

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Big john Veteran member

Big john

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Good mornings for the win :grin: Nice!!

feeling them abit still :grin:

week 5 day 1

Disslocations x50

broomstick raises x50

DB rotator externals x30

DB rotatot internals x30

DB side laterals x30

DB press x30

shoulder savers 30 sec 3 sets

Bench/assist

Incline bench

20x10

60x3

80x3

90x3

100x2

105x2 pb

110x2 pb

110x1

115x1 pb

100x3

100x3

DB side raises

6x12

8x12

10x12

rope push downs

68x8

68x8

68x8

68x8

Close grip PDs(lbs)

118x5

156x8

196x8

196x8

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Big john Veteran member

Big john

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Soooo watsup westie :lol::lol:

W.W.W

woman, westside, work 8) the first w will feature more nxt weekend!

posted my training from yesterday buts its mysteriously been deleted, will repost shortly

WHAT! first W :shock: you better fax me my friend :lol:

plural :lol:

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Big john Veteran member

Big john

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It was nice to meet you Big guy :) looking forward to catching up at the next comp! Train hard!!!!

likewise bro, im sure we will cross paths at another comp, of that i am sure 8)

So guessing you are on a deload? :-s

Correcto-mundo :wink:

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Optimass Veteran member

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W.W.W

woman, westside, work 8) the first w will feature more nxt weekend!

posted my training from yesterday buts its mysteriously been deleted, will repost shortly

WHAT! first W :shock: you better fax me my friend :lol:

plural :lol:

Im sensing a inaugril facebook status change comoing on ... or it's complicated :pfft: :P

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Big john Veteran member

Big john

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WHAT! first W :shock: you better fax me my friend :lol:

plural :lol:

Im sensing a inaugril facebook status change comoing on ... or it's complicated :pfft: :P

8) :lol::lol::lol::lol::lol::lol::lol::lol: :shifty:

CBC club skills

wasnt 100% sure if i was gonna lift but dicided last minute why the heck not?

squats

During the warm ups for squats i tweaked my right Pirifomis, so dicided only to do my opener and leave the squats at that

opener-170kgs

second- pass

third- pass

Bench

opener - 120

second - 130 miss, narrowly missing lockout

third - samething again

power is there just need to bring my grip out, says coach

deadlifts

opener - 260

second - 282.5 PB up 10 kilos from last comp

third - pass

Had a blast, even thou the hip was playing up. it was just great seeing the Juniors get into it and give it there all, S-eggs was killing it! :clap: and i walked with a PB which i hadnt really planned on. and the panzer smashing out a 205-210 bench!

Again cheers to damo for another smooth oragnised day, and the after party well........it was a scream \:D/ \:D/ \:D/

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bar-belle Veteran member

bar-belle

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second - 282.5 PB up 10 kilos from last comp

third - pass

Yeah nice work on the deadlift...kept it moving all the way to lockout!

Again cheers to damo for another smooth oragnised day, and the after party well........it was a scream \:D/ \:D/ \:D/

Yup I think we'll be talking about that party for a long time to come somehow :lol::lol: Three words....Saturday Night Feva :wink:

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startinfromscratch Veteran member

startinfromscratch

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plural :lol:

Im sensing a inaugril facebook status change comoing on ... or it's complicated :pfft: :P

8) :lol::lol::lol::lol::lol::lol::lol::lol: :shifty:

CBC club skills

wasnt 100% sure if i was gonna lift but dicided last minute why the heck not?

squats

During the warm ups for squats i tweaked my right Pirifomis, so dicided only to do my opener and leave the squats at that

opener-170kgs

second- pass

third- pass

Bench

opener - 120

second - 130 miss, narrowly missing lockout

third - samething again

power is there just need to bring my grip out, says coach

deadlifts

opener - 260

second - 282.5 PB up 10 kilos from last comp

third - pass

Had a blast, even thou the hip was playing up. it was just great seeing the Juniors get into it and give it there all, S-eggs was killing it! :clap: and i walked with a PB which i hadnt really planned on. and the panzer smashing out a 205-210 bench!

Again cheers to damo for another smooth oragnised day, and the after party well........it was a scream \:D/ \:D/ \:D/

banked. nice work brah. training structure musta been decent eh! :grin:

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Big john Veteran member

Big john

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Yup I think we'll be talking about that party for a long time to come somehow :lol: :lol: Three words....Saturday Night Feva :wink:

mate me and you ruled the dance floor!!, everyone was miring our 2 step :grin: :lol::lol:

banked. nice work brah. training structure musta been decent eh! :grin:

cheers brah!, yup interesting point with that lil cycle is you can improve your dead without frequent deadlift training (or doing the full movement). allow more recovery time gotta be good for ya

:clap: :clap: Nice deadlift... mirring :clap: :clap:

cheers bro, no need to mire!, bro you doing alright for ya self mate

282.5 a respectable deadlift ... not sure about hip ... your two step and popping demonstration on the dance floor suggests otherwise. lol
that wouldve been the 75mg of voltareen kickin bro!, by that time i was just cutting loose causin havoc :lol::lol::lol:
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