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Iron Mind

Big john

By Big john
in Workout journals

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Big john Veteran member

Big john

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week 3 day 1

band disslocations x30

band pull aparts x30

shoulder savers 20 sec holds

band pec stretches

band rotator work

Trained with T-rex Eugene, wicked night for him

Bench

barx10

60x3

80x3

100x3

115x2

120x2 missed 3rd

120x3 3rm Set

3board

120x3

130x3

140x2 missed 3rd, it stalled coming off the boards

140x1 same again

CG incline

60x3

80x3

100x2 missed 3rd, felt really strong here but fucked up my 3rd rep...went down way to slowly, no ompf off the chest...gutted! had it in me too!

Rev band

160x3

170x3 3RM set

180-miss

Halbert rise

3x12

DB flies

Shake then cruised home

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Big john Veteran member

Big john

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The volume doesn't cease! Killing it.

Looking at getting a new tat?

cheers HJP, bit of a shock to the body...deadlifting 2x week, itll be interesting to see what comes from this

and yes

Very much a ink virgin, but im looking to rectify this 8)

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Big john Veteran member

Big john

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Come up and do MM with us one weds (ME Bench day for us)I'll show ya a few tricks 8)

Ill have a chat to T-rekz Eugene. he maybe keen for some of this action...dont wanna screw him over. hes been making some good gains

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Big john Veteran member

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week 3 day 2

Bear complex

5 rounds

wasnt really in the groove today, still worked up a decent sweat thou and used the full extent of the rest periods 90secs

Ez-Bar curls20sec rests

32.5x12

32.5x12 - drag curls

32.5x12

32.5x12 - drag curls

32.5x12

32.5x12 - drag curls

32.5x12

32.5x12 - drag curls

seated side laterals

12x12

12x12

12x10

rear flies

12.5x15

12.5x15

12.5x15

seated DB shoulder presses

20x20

20x34

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Big john Veteran member

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week 3 day 3

squats - box set at paralell

barx8

barx8

60x3

100x3

115x3

120x2

132.5x5

132.5x5

132.5x5

132.5x5

132.5x5

speed deficits30-35sec rests

120x2

120x2

120x2

120x2

120x2

120x2

120x2

120x2

120x2

120x2

DB sumo squats

20x12

20x12

20x12 fuarrrrk fried them inner quads gooood

Blue band GMs

Bx12

Bx12

Bx12

weighted crunches ss with ghetto landmines

20x12-10x12

20x12-10x12

20x12-10x12

leg extention- quad flusher

48x20

48x20

48x20

fuaaaaaaaark quads were fucking parmped/and teaming with vascularity as a mofo

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Big john Veteran member

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week 3 day 4

Speed Box squats (box below paralell) 35 sec rests

barxlots

60x3

105x2

105x2

105x2

105x2

105x2

105x2

105x2

105x2

GMs

65x5

65x5

105x5 (misload sposed to be 85 lol ah well)

105x5

105x5

chest DB supported rows

40x12

40x12

40x12

Lat PDs (v-grip)

78x12

78x12

78x12

weighted crunches ss with ghetto landmines

20x12-10x12

20x12-10x12

20x12-10x12

Jaw pump and shake with Tinytraps Braj Jed....didnt know he joined up at the same gym as me

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Big john Veteran member

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Some solid lifts going on! Loving the variety in the accessory!

Lets hope it = carryover :wink: 8)

week 4 day 1

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10\

Fire hydrants cw/acw 3x10

other odds and ends

squats

barx8

barx8

60x5

100x3

120x3

132.5x2

142.5x4 (b,w)

142.5x4

152.5x4

152.5x4

speed deadlifts 30-35 sec rests

165x2

165x2

165x2

165x2

165x2

165x2

165x2

165x2

DB sumo squats

22.5x12

22.5x12

22.5x12

Blue band GMs

Bx15

Bx15

Bx15

Weighted crunches SS w/ Landmines

20x10-10x20

20x10-10x20

20x10-10x20

need to work on that dere shoulder/elbows rolling up, coming out of the hole in the squats

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man felt tired as a mofo today, it showed in the training today

week 4 day 2

Bear complex

5 rounds

wrists were killer today :evil:

shoulder/upper back mobility Protocol

DB protractions 3x10

DB retractions 3x10

Scap presses 3x10

Purple band pec stretch

floor angles 3x10

swiss ball bridges 3x10 sec holds

pipis

Ez curls

30x10

30x10-drag curls

30x10

30x10-drag

30x10

30x10-drag

30x10

shake, home and then crash out cold for 4 hours

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Big john Veteran member

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tough night tonight at the CBC office. Crew were killing it thou choice gunz

took my Bench TP Euge up for a jam, think hes hooked now :lol:

week 4 day 3

bench

barx8

barx8

60x3

80x3

100x3

115x2

122.5x1 missed 2nd

122.5x1 missed again :evil:

4 board

120x3

140x3

160x0

160x1

160x1 missed 2nd, out of groove...which was happening alot last night :roll:

incline Close grip

60x3

80x3

100x2 missed 3rd

100x3 3RM set and PB :lol: last rep was ugz thou, ill take it

Rev bands

140x3

180x1

180x1 missed 2nd

gasso'ed

Halbet rises

3x10

DB flies

3x10

Shake and abit of jaw pump

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hjp Senior member

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Good to see you are enticing people into the strength training ways lol

That is a lot of work on the bench man, so many variations there. Unlucky to miss the 2nds, good man for giving it a second crack too.

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Big john Veteran member

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Good to see you are enticing people into the strength training ways lol

That is a lot of work on the bench man, so many variations there. Unlucky to miss the 2nds, good man for giving it a second crack too.

yea bro, was good for him to see what CBC was all about in the flesh. most of the time i just heard him go "fuarrrrr",

as for missing the 2nds...dunno what it was but it wasnt a good night on flat bench lol, the goal is making a gain and glad i did on incline :nod:

fuaaaaaaaaaark have'nt seen any form of iron since thursday...culprit: cunty work hours and public holidays. but into it today and try and spark up something magical..that was the game plan

week 5 day 1

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10\

Fire hydrants cw/acw 3x10

Tp is out for the week with a Contagious eye infection, so Runnin han-solo

squats-old set up...wide grip

barx8

barx8

60x3

100x3

120x3

140x2(b)

152.5x3 (b,w)

152.5x3

157.5x3

157.5x1-2 setup on 1st rep was dodge..re racked reseted mindset then finished the nxt 2 reps

Deficit speed deads30 secs rest

150x2

150x2

150x2

150x2

150x2

150x2

150x2

150x2

snapping speed

DB sumos

20x12

20x12

20x12

Band GMs (blue)

Bx12

bx12

bx12

Hanging knee raise w/blue band ss with Ghetto landmines

12-10x22

12-10x22

12-10x22

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Big john Veteran member

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Been abit slack updating...been full on last week so only managed to just squeezed in the Big 3 and missed out 2 assist days hopefully will make up for that this week

week 5 day 2 wednesday at CBC

band pull aparts

3x10

band disslocations

3x10

drop press

3x10

foam rollering scaps/upper body...tourture

Bench

barx8

barx8

barx8

60x5

80x3

100x3

112.5x2

122.5x2 missed 3rd up a rep from last week, 3 next time! a must!

4 board

140x3

152.5x2 missed 3rd outta groove

152.5x2 samething looked strong for a 3rd then went to shirrrt

CG incline

60x3

80x2

102.5x3 PB and new 3rd set! happy

Rev bands

150x3

172.5x2 missed 3rd

172.5x1 gassed

Halbet raises

3x10

DB flies

3x10

week 5 day 3

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10\

Fire hydrants cw/acw 3x10

paused squat holds

30 sec holds

Box squat (para lvl) 30-35sec rests

barx5

60x3

115x2

115x2

115x2

115x2

115x2

115x2

reverse band Deadlifts (green)

Establish a 3RM

180x3 almost ate it

220x3

260x3

300x3

320x3 3RM set

Pendlay DB rows

50x12

50x12

50x12

lat PD (wide)

66x12

66x12

66x12

weighted abs SS with landlines

20x12-10x22

20x12-10x22

20x12-10x22

Hands on fire afterwards

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Shot Braj's!

too smashed and too busy trolling to write up last nights train. was a good'un thou!

week 6 day 1

Trained with T-rexx0r Eugene, good intense training with abundance of smack talk....mean vibes :twisted:

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10\

leg swings 3x10

Fire hydrants cw/acw 3x10

squat holds 30 secs

squatswide grip, like a long lost friend

barx8

barx8

60x5

100x3

120x3

140x2(b)

150x2 (b,w) back into the Grippers...fucking beautiful sensations

162.5x2

Add Green bands (reverse) to establish a casual 2RM

180x2

200x2

210x2

left it there, was 1st time using bands in this manner so didnt wanna push to hard to quickly, bank that for now..week 10 should see a good improvement when i come back to these

TP blew out my outbak belt on 200 rev band squat...goodtimes

Speed Rack pulls (mid shin)30-35sec rest

195x2

195x2

195x2

195x2

195x2

195x2

195x2

195x2

DB sumo squats SS qith Band GMs no rest

20x12-bx12

20x12-bx12

20x12-bx12

band crunches

3x12

frizzled

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