Iron Mind

[Old Bull]

Nice work in the Vid Bro looking good

keeping my meeger Pipiceps happy with abit of blood flow. theyve been through abit lately

Pipiceps :clap: :clap: :clap: I know what you mean with all the Swole Patrols around here.

[Big john]

Nice work in the Vid Bro looking good

thanks OB1, making progress. all i cant ask for 8)

Pipiceps :clap: :clap: :clap: I know what you mean with all the Swole Patrols around here.

haha hardout...ahwell, we aint in it for the cosmetics eh? :shifty:

week 11 day 3

Bear circut

deadliftsx7

cleansx7

back squatsx7

push pressx7

bb rowsx7

5 rounds

time:22mins

Yea..............KILLED IT!,

then found my little corner and lay down for afew mins. then the bear killed me...again

honestly dont know where that came from today. Went in toasted and smoked it usually im in the 27-33min area, rests were down to about 1 minute. expect maybe for the last round which i think was around 1:45

will pop the vid up later im in the porcess of doing the North islands Heavy weights highlights

[M.T]

[morattigirl]

So that Bear Circuit, what kind of weight are you throwing around?

50% or abit more???

[Big john]

Pretty much what was Dipicted bro...were you there? :shock: :pfft: :pfft: :pfft:

So that Bear Circuit, what kind of weight are you throwing around?

50% or abit more???

it boils down to what you want out of it

if your doing it for strength, then youd progressively add more weight till the last round is your heaviest. with longish rest periods? youd have to ask some of the oly lifters this

or conditioning (which is me) at a weight thats challengeing but you still able to get the reps out for time...do i even Crossfit games? :shifty:

started 3-4 weeks ago on 40kgs...now its up to 47.5kgs and still climbing, alot people think thats piss easy weight (and it might be for some but i dont give a f*ck) untill you do the math and its about 175 reps all up.

[steak]

add weight :nod: its a walk in the park for a SHW eg the deadlifts are less than 20% bro. Good for conditioning though. Are you noticing the difference?

[bar-belle]

will pop the vid up later im in the porcess of doing the North islands Heavy weights highlights

Kool :grin:

[Big john]

add weight :nod: its a walk in the park for a SHW eg the deadlifts are less than 20% bro. Good for conditioning though. Are you noticing the difference?

actually come to think of it yea bro...since starting it ive notice an improvment in recovery, esp like today i went in munted and after the circut i was still munted for afew minutes. but after leaving the gym felt good. and im not as bet up the nxt day, flexibilty has improved im my shoulders aswell

re: Percentage of deads hearing ya bro. if i had another Barbell to use, sure. Id prob beef up the the %s on the deads to the 30-35% area then switch to the other loaded BB, but in shiney town its abit hard. my erectors still get a frizzling thou even at that weight

[morattigirl]

I'm gonna try it! :nod: Thanks

[Big john]

will pop the vid up later im in the porcess of doing the North islands Heavy weights highlights

Kool :grin:

for my adoring fans 8) :pfft: :pfft:

[startinfromscratch]

lol at someone disliking the video, my mind is full of f*ck i dont even......

[Big john]

lol at someone disliking the video, my mind is full of f*ck i dont even......

Date dere haters gone hate 8) :pfft: :pfft:

[hjp]

Nice vid! What program did you use to make that?

[drizzt]

lol at someone disliking the video, my mind is full of f*ck i dont even......

So true! I remember shortly after posting my squat progression vid, had barely hit 5 views and there was one dislike :-s (my fragile ego couldn't take it so I disabled ratings :pfft:). Seems as if people just do it to troll.

Haters gon' hate, sweet vid broski! :clap:

[Big john]

Nice vid! What program did you use to make that?

thanks HJP! i mainly use the old school version of windows movie maker (not the live version although i have dabbled with it from time to time)

have been thinking of upscaling to a more elaborate editing programme..as i think i could make some coin on the side if i did these for future comps etc..so i now have Adobe after effect...its gonna awhile to get to know this beast!

So true! I remember shortly after posting my squat progression vid, had barely hit 5 views and there was one dislike :-s (my fragile ego couldn't take it so I disabled ratings :pfft:). Seems as if people just do it to troll.

Hahaha i saw that and was almost shattered...my 1st dislike :shock: :pfft: :pfft:

but hey. gotta get it out there ya know...get myself on the grid

also start up some designs for tee's for the club etc

heres an example

[M.T]

Bro that looks iiiiiiiiiill SON!

[Big john]

Bro that looks iiiiiiiiiill SON!

che che bei

Week 11 day 4

was suppose to do deads last night, but as i was walking outside the door, i got an invitation for some white bait fritter frenzy...fuarkkkk shoved my pie hole till it hurt full of the suckas, by the time i finished them, the gym wouldve been closing anyhoo

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

deadlifts

140x3

160x3

180x3

200x3(b)

220x2

260x2

260x2

260x2

Vgrip rows

72x8

72x8

72x8

72x8

72x8

WG pulldowns

144x8

144x8

144x8

144x8

1 arm cable rows

42x12

42x12

42x12

42x12

Kept the Volume down but the intensity up today, feeling good and v.strong...will most prob Run a test next saturday, will be a busy week try sussing out job interveiws aswell and what not.

vid.

[hjp]

Strong deads! Envious lol what's your best?

Like that design too bro, awesome

[Big john]

Strong deads! Envious lol what's your best?

Like that design too bro, awesome

chur bro, best is 290 at the cbc push/pull meet last year, ill be looking to add 10-15kgs on my dead at the end of this cycle

[Big john]

week 12 day 1 Last nights training

usual warmups

bench

barx10

barx10

60x3

80x3

100x2

110x1

125x1

137.5x0

137.5x0

incline CG

60x3

90x2

102x1

115x1

122.5x0

122.5x0

floor press

60x3

100x3

115x2 missed 3rd

rev bands

140x3

160x2

185x0 called it there

Overveiw

Not a good day last night.some horrid couple days sleeps leading up and had been up since 4am yesterday then gapped to work alday. the eats had been good guns through out the day with rump steaks, oats etc but i guess the lack of a decent nights sleep showed in last nights performance.

not the ideal way to finish up the bench programe but in hindsight this programme has givin me some really good gains..stoked i was able to put 5 kgs on bench with my albatross limbs

bench: 135-5kg gain

CG incline: 120-20kg gain

rev band:182.5-42.5 kg gain

ill dif run Millitia again, freaking love it. still got the other 2 lifts to test out will try slot them in week either thursday or sunday depending

[red machine]

good gains there birdman top her off with a nice big squat n dead and complete a fine start to the year of tin smashing

[hjp]

Gotta be happy with that 5kg anyway man! Gain is a gain!! And that CG gain is big!

Whats this militia prog you speak of? I haven't heard of it before.

[tinytraps]

Bro that incline is hyoooooooge. Should be reppin 140 in no time!

When you test deads...no excuses. 300 WILL RISE :twisted:

[startinfromscratch]

When you test deads...no excuses. 300 WILL RISE :twisted:

^strong this.

[Big john]

Bro that incline is hyoooooooge. Should be reppin 140 in no time!

When you test deads...no excuses. 300 WILL RISE :twisted:

When you test deads...no excuses. 300 WILL RISE :twisted:

^strong this.