Iron Mind

[drizzt]

Nice dead big fulla! Props!

[Big john]

Nice dead big fulla! Props!

Cheers bro!!

awsome way to end the year with the boys and girls at coast, got to catch up with phedder again (his deadlift form is awsome) and the usuall suspects. the celebrations were awsome afterwards, a HUGEEEEEE thanks to Coach and Bar-belle for another well run event and letting me crash at your pad...simply an epic weekend

You lifted really well J and your dead was O for OWESOME :nod: 8)

Platform is a calling next year :nod:

Yip we had some laughs with the crew hey...even those troublesome two (yeah you know who you are.. Cossacks :pfft: :pfft: )....and u're welcome at ours anytime...iron whanau :grin:

thanks BB you and the Big Guy again did a fantastic job with the comp, mad skills :twisted:

with Silver back breakfasts like that your lucky you dont have an extra resident in your house! :shock:

and...

can those two even hold there alcohol?

Week 4 day 1

trained along sides steak tonight

Weight 128kgs Fuuuu! :shock: :shock: :shock: big weekend blow out! time to tighten the belt on the nutro abit

warmups

Dislocations

Drop press

foam roll back, tight and tired. slow going in the recoverey department, which made setup a challenge

Bench

barx10

barx15

60x5

80x3

100x3

110x3

115x1

117.5x3 3rm set

3 board

140x2

140x3

145x3 last rep assisted slighty 3RM set

incline CG

60x3

70x3

90x2

100x3 rep PB and 3RM set

reverse band bench (green)

140x3

160x3

172.5x2 new pb on this one

helbert rises

3x10

db flys

3x10

rotator work

3x10

[Big john]

no gym today, abit of a rest day is on the cards. bodies been put thru afew true maxes last couple of days and i thought the extra calorie consumption wouldve kept the fatigue at bay but just seemed to have crept in last minute. will squat 2mr

[steak]

no gym today, abit of a rest day is on the cards. bodies been put thru afew true maxes last couple of days and i thought the extra calorie consumption wouldve kept the fatigue at bay but just seemed to have crept in last minute. will squat 2mr

there is no fatigue

only under eating :grin:

[Danomyte]

Belated congrats on the PBs champ!!! 300 will fall brother!!!!

Keep it up uce!!!!

[Old Bull]

Bit late Bro but I can use the Old Excuse on occasions.

You are going from Strength to Strength Big Guy.

Like our learned Brothers have stated 300 will fall bro.

Stay Strong

OB1

[Big john]

Belated congrats on the PBs champ!!! 300 will fall brother!!!!

Keep it up uce!!!!

thanks bro!...shes not far off now! :grin:

week 4 day 2

pretty mewh nutro wise, pretty busy at work but. So downed what i could which wasnt really much. Felt pretty refreshed after yesterday rest. just what the doc ordered

Squats-Rawr dog

barx10

barx10

60x3

80x3

100x3

120x3

120x3

130x3

130x3

120x3

100x7

60x10

leg press

sledx15

120x12

160x12

200x12

200x12

standing calf rise

96x15

128x15

128x15

128x15

128x15 drop set

96x15

72x15

54x15 lol last 5 reps, i could barely contract :pfft:

Notes: trying to improve my core tightness in the squat so the %'s are alittle lower for now while i try and sus it, as i rely on the belt to much so will be adding some more core assistance while in off season mode, squats will be ala steak-a-size for the time being while i try put some decent muscle on the frame

oh and heeled shoes arnt the best for Leg press...balls of feet press more like it

[Big john]

Bit late Bro but I can use the Old Excuse on occasions.

You are going from Strength to Strength Big Guy.

Like our learned Brothers have stated 300 will fall bro.

Stay Strong

OB1

thanks OB! its been an off and on year for me. Didnt quiet get the numbers i wanted to hit for the year but none the less happy with what ive got. plenty still to come, and hopefuly under the watchful eye of my comrades at CBC. my power will continue to grow

стать мощным и гордимся

[Big john]

the footage i did for APA @ the north island champs

[Big john]

week 4 day 3

warmups

Dislocations

Drop press

strict press

barx10

40x8

45x6

50x5

60x3

65x3

65x3

40x12

rear flys

15x12

15x12

15x12

15x12

gayble side laterals

20x12

20x12

20x12

20x12

hammer curls-20 secs rests

10x10 @12.5kgs

[bar-belle]

plenty still to come, and hopefuly under the watchful eye of my comrades at CBC. my power will continue to grow

Always under the watchful eye of the shepard :pfft:

[Big john]

plenty still to come, and hopefuly under the watchful eye of my comrades at CBC. my power will continue to grow

Always under the watchful eye of the shepard :pfft:

:nod:

today decided to move mondays training today as for the next week at work is all nights, so will train when i can. Prob in the early mornings

week 5 day 1

Beetus Meter: 130.4 kgs! a ruthless weekend cutting loose!! will try and drop the carb intake and start bringing up the intensity in the training seshs this week just to steady out the weight

warmups

Dislocations

Drop press

band pull aparts

band static pec stretch

Bench

barx10

barx10

60x3

80x3

100x3

110x1

120x3 2.5 kilo gain from last week

4board

140x3

147.5x3 Rep PB

152.5x3 rep PB

157.5x2 10kg gain from last week nxt week goal is 3 reps at this weight

CG incline

60x3

70x3

90x3

102.5x2 miss last rep but a PB none the less

reverse band bench (green bands)

160x3

172.5x1 :doh: gassed

helbert rises

3x10

db flys

3x10

[red machine]

good bench gains bro, keep em rollin 8) go the ALBATROSS!!!

[bar-belle]

Beetus Meter: 130.4 kgs!

Mmm observation: BW goes up....bench goes up 8) . Just sayin :grin:

[Big john]

good bench gains bro, keep em rollin 8) go the ALBATROSS!!!

Churr bro...such a noble and strong bird! :grin:

Beetus Meter: 130.4 kgs!

Mmm observation: BW goes up....bench goes up 8) . Just sayin :grin:

tis true, as long as strength goes up with it too!

Body weight: 127 bang on, back on track

Week 4 day 2

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

agile -1 x10

disslocations 2x10

squats- working up to a causal raw max

barx10

barx10

60x3

100x3

110x3

120x3

130x3

140x2 up 10kgs on raw dawg

150x2 (b)

160x1 (b)

140x2 belt off

120x3

100x8 up 1 rep last week

horizontal hack squats

sledx12

80x12

120x12

200x12

200x12

pull throughs

42x10

42x10

42x10

42x10

hanging knee rises

3x10

happy with the raw work thus far, core stability is coming along nicely and the volume has been good.

one thing that has come to my attention esp since watching the north island champs is that my breathing when squating has some much needed work and refinement.

Esp when it comes to unracking the bar and sitting to the squat and keeping the core "braced" through the movement. alrdy making improvements as the squats today felt very comfortable

[bar-belle]

Esp when it comes to unracking the bar and sitting to the squat and keeping the core "braced" through the movement. alrdy making improvements as the squats today felt very comfortable

Good stuff :nod:

[Big john]

week 4 day 3

foam roller 20mins

fuuuuuu very tight scaps and hip/glutes. good to really open these up with some vigourous rollering

rotator cuff work 3 sets

back assist

db rows

15x20

15x20

27.5x12

37.5x12

45x10

50x8

50x8

V grip rows

60x15

60x15

72x12

84x10

90x10

face pulls

42x12

42x12

42x12

42x12

standing db press

4x12

good sesh kept rest periods down...good sweat on

[thatwaslight]

[Big john]

week 5 day 1

back into the beazy

warm ups

drop press

disslocations

rotator cuffs

bench

barx10

barx10

60x3

80x3

100x2

115x1

121x3 1 kg gain and new3rm set

4 board

140x3

150x3

157.5x2 same as last week

incline cg

70x3

80x3

102.5x3 rep PB

reverse band bench (greens)

160x3

172.5x2 call that a rep PB

flys

3x10

rotator work

3x10

then off to my 2nd home to smash a steak and salad with coach..then off to a birthday bbq with one of the boys from the gym, do not reject ....just accept the beetus

good train today, abit dissapointed with my board performance i was hoping to get a gain there, but after a chat to BB you just gotta take what you can get on this benching programme and i did get gains in other areas thou.

[Big john]

week 5 day 2

trainings all over the boat this week, looking forwark to some normality after new years. just did some weighted circuts today..hopefuly 2mr should be able to knock out some squats up at le coast

circut 30mins non stop

disslocations

swiss ball side twists

shrugs 100kgs

db press

vsits

knee raises

mountain climbers

curls

[bar-belle]

but after a chat to BB you just gotta take what you can get on this benching programme and i did get gains in other areas thou.

This is le truth :grin: happened to me today :roll:

week 5 day 2

hopefuly 2mr should be able to knock out some squats up at le coast

the boyz will be the shed around 1pm tomorrah

[startinfromscratch]

[Big john]

^^ like aBawz!

week 5 day 3

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

disslocations 2x10

Squats

barx10

barx10

60x3

100x3

110x2

130x2

140x2

150x2

160x2 (b) raw PB

170x1 (b) new raw PB

100x10 up 2 reps from last week

Gms

60x5

60x5

60x5

60x5

60x5

standing calf raises- explosive

100x10

100x10

100x10

140x6

ab rope PDs

5x15 killeeeeeeeeeeeer

good sesh to end 2011, happy with my raw progression so far and got PBs out of it, 50/50 call on the depth on the 170. But its something to work on. :nod:...i think what it boils down to is just being confident with myself to go heavier, and less cautious on the hip

[drizzt]

Gratz on the PBs big guy! Look forward to a badass 2012 from yourself :dancing:

[Big john]

Gratz on the PBs big guy! Look forward to a badass 2012 from yourself :dancing:

churr bro! looking forward to your progress aswell dude! 8) . I may not be squat 300 anytime soon but i dif feel a 320+ dead is on cards in 2012!

week 6 day 1

spent most of the night strugging to get air in me becuase the lungs/throat/nose i just clogged up with mucus.

Was just going to take a rest day but againest my better judgement i hauled my ass out of the house and into the gym and try and tidy up my squat form...more of an observation day to see where im going wrong, took some vid

tried various grip widths on the bar aswell. seems the further out i go on the bar with my hands the more i tend to roll the elbows up when i exit and enter the hole which is leading me not keeping my chest up. took the grip in more narrower and it seemed to help stop the elbows from wanting to roll forward and up

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

disslocations 2x10

squats

barx10

barx10

60x5

100x3

122.5x3

132.5x2

142.5x2

152.5x1 (b)

157.5x1

157.5x1

120x5

100x10

leg curls

4x12

abs

4x15

called it there as i was pretty much fucked, dosing up on some vit-c tonight