Iron Mind

[Big john]

Militia is money broski! Lets see you knock that 140 off finally.

TT is right do another Militia cycle...money in the bank right there.

Have a chat with the coach this weekend about squat/dead...that's is before you consume too much vodka and red bull 8)

hardout dif will run it again, vodka and discussing training cycles..BOOM!

BEAR

deadx7

hang cleansx7

squatsx7

push pressx7

rowx7

5 rounds

19:45 that be a personal best...not bad for a fat c*nt

Arch/back mobility

1/2 foam roll arches 5 sets 20 sec holds

4kg DB arches 4 sets 20 sec holds

buso ball bridges 20 sec holds

scap presses 3x20

cat camel 3x10

stretching 15mins

foam rolling 15 mins

[hjp]

I think 2 rounds of the bear would take me near 20 minutes! Lol.

Fitness king aye!

[thatwaslight]

braj dont wanna highjack your thread too much but going to get stuck into deads plfting style what would u recommend?

what do you attribute your epic gainz too template wise?

[Big john]

trained early this morning..just abit of a muck around

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

disslocationsx30

rotator cuffsx30

mountain climbersx10

fire hydrants10 and anti cw

squats

barx10

barx10

60x5

100x3

120x3

142.5x3(b)

152.5x3 (b,w)

152.5x4

152.5x4

152.5x4

152.5x4

sumo stance hi-box squatsmuck around

100x6

100x6

100x6

pull throughs

36x12

36x12

36x12

36x12

DB side bends

30x20

30x20

30x20

30x20

seated lying DB curls

4x12

DB hammer curls

4x10

went up later to CBC to have a yak to coach as to my next batch of training with the focus of bring up the squat and bench. and im prob going to run 3 training cycles in tandem with each other

so im running with metal millitia for bench..as ive alrdy got that underway again

Coan/Phillipi for deads

and follow Prilepin's chart for squats and working on a projected max..ill just need to fine tune abit more with coach this weekend b4 the piss up

[Big john]

Saturdays training with Tinytraps

usuall warm up protocols

Deadlifts

140x3

160x3

180x3

200x3(b)

220x2

240x1

add reversed s.cent

straps down

240x1

260x1

straps up

280x1

300x0 (suit issues)

300x1

suit off

180x10

Face pulls

36x12

36x12

36x12

36x12

Todays train

assist/flusher- trained with Tinytraps you go i go, not much rest

foam rolling 15mins

max rep bench with chains

20x20+30chains

20x17+30chains

20x12+30chains

20x8+30chains

chest supported DB rows

40x14

40x12

40x8

40x3

DB seated shoulder press

22.5x20

22.5x17

22.5x8

DB side laterals

10x20

10x15

10x12

face pulls

3x15

smoked. then helpt out with some of the crews deadlifting and benching. will put up vid later

[tinytraps]

You forgot cardio: 3mins dance dance revolution :shock:

Meke weekend of tin and beetus!

[Big john]

You forgot cardio: 3mins dance dance revolution :shock:

Meke weekend of tin and beetus!

nek minnit...SFS posts on FB :shock: :shock: :shock: :pfft: :pfft: :pfft: :pfft: :pfft:

anyhoo..Back and upper body abit smashed from the rep max with TinyTraps, thought this would hinder my plan for today but once i warmed up well on the bench...she was all G

week 1 day 1 (well week 2 into metal militia but everything esle kicks off this week)

band pull aparts x50

band disslocations x50

band rotator cuffs x50

foam roller arches

gay forgot one of my wrist wraps :roll:

bench

barx10

barx10

60x3

80x3

90x3

100x3

110x3

112.5x5 5RM set PB

2' board

110x3

115x3

117.5x5 5RM set PB

Rev Bands

140x3

160x3

165x5 5RM set and PB. On the 4th rep right side of the bar hit the underside of the j-hook putting me off and losing tightness. got rightly fucked off. quickly reracked and smashed the 5th rep out with abit of a battle.

incline Close grip

60x3

80x3

92.5x5 5RM set and PB

Good sesh tonight, had a yak to coach over the weekend about the template, just had afew questions about the early stages of the template. he wanted to make sure i get my quota of reps early in the template, so went for quality reps. pleased with the sesh

[steak]

got rightly fucked off.

show ultimate rage in public place = answer :grin:

[hjp]

Strong training, plenty of volume on the upper!

[Big john]

Strong training, plenty of volume on the upper!

cheers mate, felt pretty wrecked afterwards thou!

week 1 day 2

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

fire hydrants10 and anti cw

paused squats elbows pushing knees out holds 3x20 secs

squats 55-65% of 1rm

barx10

barx10

60x3

100x5

110x5

110x5

117.5x3

117.5x3

117.5x3

good mornings

100x5

100x5

100x5

pull throughs

36x12

36x12

42x12

42x12

42x12

Db rear flys

10x15

10x15

12.5x15

12.5x15

12.5x15

DB side bends

30x20

30x20

30x20

[Big john]

week 1 day 3

Bear Circut

16mins27secs

smashed myself to buggery..rounds 1-3 felt rough as f*ck ..mostly due to the fact still tight from previous 2 days and hard getting in air during the rounds..came right round 4, then i just went balls all out on round 5.

kept the rests still to 90secs or under

will add weight nxt time

[Big john]

week 1 day 3

deadlifts

60x6..fuark this just doesnt feel right lol

100x3

140x3

165x5

165x5

180x5

195x3

195x3

195x3

pendlay DB rows

50x8

50x8

50x8

50x8

chins with blue bands

8,5,5

full pulls

48x10

48x10

48x10

48x10

48x10

[hjp]

Big rows!

[steak]

Big rows!

big boat :grin:

[Big john]

Big rows!

big boat :grin:

big fin :grin:

[Big john]

week 2 day 1

trained with Eugene..getting our tendonitis on :twisted:

rotator warm ups

drop presses

bench

barx10

60x3

80x3

100x3

115x3

120x2- grip was too wide

120x3 missed 4th stalled through lockout

2" board

110x3

120x5 PB 2.5kg gain from last week new 5RM

rev bands

140x3

165x5 new 5RM set

CG incline

60x3

80x3

95x5..lol last rep i slid down the bench to much sweat on the back, but got it regardless

helbert rises

3x10, fucking hate these :twisted: ..but they do an awsome job for rotator recovery

DB flies

3x10

[Big john]

week 2 day 2

Bear Complex

5 rounds

foam roller arching

3x30sec hold

lower back stretching

band press downs

200

[tinytraps]

How are the delts/tris feeling after monday? Pretty big sesh there broseff

[Big john]

How are the delts/tris feeling after monday? Pretty big sesh there broseff

More or less

fucked with a hint of tendonitis :twisted:

[hjp]

Helbert rise??

[Big john]

Helbert rise??

sorry Halbert rise

[Big john]

last nights train, up at CBC...shit was going off and more NXG fabric than you could chuck a stick at 8)

week 2 day 3

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

disslocationsx30

squats

barx8

barx8

60x5

100x3

115x2

122.5x6

122.5x6

122.5x6

122.5x6(b)

122.5x6

speed deadlifts 30-45 sec rests

150x2

150x2

150x2

150x2

150x2

150x2

150x2

150x2

150x2

150x2

Band GMs

3x12

weighted cable crunches SS with Landmines

56x10-10x10

56x10-10x10

56x10-10x10

smack talk/jaw pump...good times :twisted:

coached picked up that my knees were tracking past feet on the 3rd setof squats, which could only mean i wasnt pushing out knees hard enough. Last 2 sets focused on correcting that whiched look alot better. another thing we picked up on is that when i get into the hole im starting to round forward in, possibley to do lack of back tightness/arched back...the vid never lies

[bar-belle]

last nights train, up at CBC...shit was going off and more NXG fabric than you could chuck a stick at 8)

Yeah Boi 8) NXG for life :pfft:

Good sesh last night...saw you get a sweat on with those squats and speed deads....and did I hear you say a couple of times "damn you Corey.. damn you" as you racked the bar he puts together a mean programme aye 8)

[Big john]

Yeah Boi 8) NXG for life :pfft:

Good sesh last night...saw you get a sweat on with those squats and speed deads....and did I hear you say a couple of times "damn you Corey.. damn you" as you racked the bar :lol: he puts together a mean programme aye 8)

was insane, like a leaking tap...just wouldn't stop.

oh i think i was saying abit more than damm you LOL :pfft: :pfft: :pfft:

5x6 do i even count past 4?

[Big john]

week 2 day 4

bit of work today :twisted:

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

speed box squats (hi-box) 30-35 sec rests

barxlots

60x2

95x2

95x2

92x2

95x2

95x2

95x2

95x2

95x2

95x2

95x2

deadlifts

210x4

210x4

225x4

225x4

DB pendlay rows

50x12

50x12

50x12

Lat PD (v grip)

68x12

72x12

78x12

abs

Weighted crunches SS w/ Landmines

20x10-10x20

20x10-10x20

20x10-10x20

puckered 8)

shake then cruised to the Tattoo palor for abit of a browse

interesting session. chucked in the box to work on keeping my back arched and really focusing on pushing the knees out. noticed that in some on the earlier sets when squating in the Qwa's the weight was being dispersed to the outside of the feet instead of keeping it central/on the heels.

also brought my chin up more so im looking at a higher point now, hopefully this will eventuate into me stopping the rounding on the way down