Iron Mind

[Big john]

That is a lot of volume braj! repped 8)

How long did that take you...5 hours? trolololol

Think it was close to 2 hours, alot of chopping and change rack heights/weight etc chewd some time

[Big john]

week 6 day 2

Bear Complex

5 rounds

seated Dumbell Press

20x10

20x10

20x10

20x10

rear DB flys

12.5x12

12.5x12

12.5x12

EZ bar curls

30x10

30x10-drag curls

30x10

30x10-drag

30x10

30x10-drag

[hjp]

You love the bear, I wish I could man up an do it more :oops:

Nice sessions man, looks like you are going to grow with all that work!

[Big john]

You love the bear, I wish I could man up an do it more :oops:

Nice sessions man, looks like you are going to grow with all that work!

Cheers bro!, bro starting to dread the bear now but i do it out of nessescity more than anything else, Im finding it helps alot more with recovery and flushing blood to the muscles and im not as sore the nxt day..and it helps maintain my weight at around 127-128kg area

Week 6 day 3 (wednesday) at CBC

Routine stretching Protocols

Bench

barx10

barx10

60x5

80x3

100x3

110x2

115x1

122.5x2.75 fuarrk almost had it...stalled just a fraction from lockout! :evil:

must get this sucker nxt week!

Incline

60x3

80x3

90x2

105x0 complete stuff up

105x1 reall grinder and its only up 2.5kgs from last week

5 board

140x3

152.5x3

160x3 PB and new 3RM set

170x1 missed 2nd- Prob way to big of a jump, 165 next week

Rev bands

160x3

170x3

all the time we had for

Week 6 day 4 (last night)

Upperback assist work

stretching 10 mins

Vgrip Cable rows

45x15

45x15

78x15

96x15

96x15

DB pendlay rows

50x8

50x10

50x10

Lat PDs (WG-palms facing in)

100x12

125x12

150x12

150x12

then helpt coach one of my mates on his deadlift and help fine tune his setup. went from pulling 160 last week to 210kgs last night

rest day today then GMs 2mr with assist and most undoubtly another run on the bear.

[steak]

gettin a good stretch of training going there now 8)

you comin to beetusfest capohui at Panzers? If not = phaggot

[Big john]

gettin a good stretch of training going there now 8)

you comin to beetusfest capohui at Panzers? If not = phaggot

churr bro motivated/hungry like fucked atm!

and only Beta Phaggz and Pencil necks miss out on beetusfest, besides i have to attend....the life line of the hui etc bwahahahahahahah

[Big john]

week 6 day 5

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

speed box squats (box below para with 20kg plat on top) choppin the depth

30-40sec rest

barx10

barx10

60x3

110x2

110x2

110x2

110x2

110x2

110x2

110x2

110x2

GMs

65x5

65x5

85x5

85x5

85x5

Chest support DB rows

40x12

40x12

40x12

Lat pull downs (WG)

66x12

66x12

66x12

Land mines

10x22

10x22

10x22

Brut shesh, back frizziled

[Big john]

[Big john]

week 7 day 1

Trained solo....TP is out again with pink eye LOL and will be for the remainder of the week. Was a long day at work and the upper back was bitching and right hip was tight, but dug deep no retreat

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

squats

barx10

barx10

60x5

100x3

120x3

130x3

142.2 (b)

162.5x2 (b,w)

162.5x2

167.5x2

167.5x2

spead deadlifts 30 sec rests

170x2

170x2

170x2

170x2

170x2

170x2

170x2

Band GMs

bx12

bx12

bx12

DB sumo squats

20x12

20x12

20x12

band crunches SS with landlines

bx12-10x22

bx12-10x22

bx12-10x22

Squat: hard to get the groove in working sets for some reason tonight, 1 rep would be sweet but the 2nd one always felt abit off.

deads felt sluggish but that mightve been due to the fact that my right hip/hamstring was starting to tighten up in the later sets. pretty smashed after that shesh

[Big john]

week 7 day 2

stiff as a railway sleeper today. this was a good indicator that i was in for a good sesh :twisted:

Bear Complex

5 rounds

thought since the shoulders got a thrashing from bear i thought id test my 1rm OHP, never been to flash in the shoulder strength department but gave it a whirl. so just worked up in singles

OHP

42.5x1

52.5x1

62.5x1

72.5x1

82.5x1 - PB

87.5x0

87.5x0

DB rear flys

12.5x12

12.5x12

12.5x12

12.5x12

Side DB rises

12.5x8

12.5x8

12.5x8

20 min foam rolling entire body. just what the doc ordered

Bw sitting at 128.4kgs

[hjp]

Got to love that foam roller!

Training has been super consistent man, solid as. Should see a good squat increase by next comp I feel :nod:

[Big john]

Got to love that foam roller!

Training has been super consistent man, solid as. Should see a good squat increase by next comp I feel :nod:

Thanks HJP!, i hope so too man!...would be good to get both squat and bench up abit thats for sure!

week 7 day 3

Mean vibes in the shed tonight with the team. as most of them are kicking in there deload. trained along side Steak/tintin/chopper/red/Barbelle/Pitbull

intensity was thick in the air tonight

Disslocations 3x10

various angles

BS risesx50

BS presses x50

Drop press 3x10

Bench

barx10

barx10

40x5

60x3

80x3

100x3

112x1

122.5x3 PB! 3RM set...finally!!!! :pray:

incline press (close grip)

60x3

80x3

105x3 PB! Uglyyyy as hell but will take it 3RM set 2.5kg gain

5 board

150x3

162.5x3 PB

165x3 PB

167.5x3 PB

170x3 PB 3RM set 7.5kg gain

Rev band

160x3

170x3 last one assisted

Gasssed

DB bench press palms in

20x10

20x10

20x10

DB flies

3x10

[bar-belle]

Got to love that foam roller!

Training has been super consistent man, solid as. Should see a good squat increase by next comp I feel :nod:

Thanks HJP!, i hope so too man!...would be good to get both squat and bench up abit thats for sure!

week 3 day 3

Mean vibes in the shed tonight with the team. as most of them are kicking in there deload. trained along side Steak/tintin/chopper/red/Barbelle/Pitbull

intensity was thick in the air tonight

Disslocations 3x10

various angles

BS risesx50

BS presses x50

Drop press 3x10

Bench

barx10

barx10

40x5

60x3

80x3

100x3

112x1

122.5x3 PB! 3RM set...finally!!!! :pray:

incline press (close grip)

60x3

80x3

105x3 PB! Uglyyyy as hell but will take it 3RM set 2.5kg gain

5 board

150x3

162.5x3 PB

165x3 PB

167.5x3 PB

170x3 PB 3RM set 7.5kg gain

Rev band

160x3

170x3 last one assisted

Gasssed

DB bench press palms in

20x10

20x10

20x10

DB flies

3x10

PB central 8)

[Panzer]

Grats brother!

[startinfromscratch]

8)

[Big john]

week 7 day 4

Elbows and tris were hammered....More so in the elbows felt as if they had been dipped in shards of glass. so just did some flushing work today and some other ultility work

BB shrugs

barx10

barx10

60x10

100x8

100x8

140x8

140x8

EZ-bar skull crushers

30x12

30x12

30x12

30x12

rope tricep pulldowns

FSx12

FSx12

FSx12

Kick backs (acutally really helpt flush the elbows)

3x60

DB hammer curls

3x10

standing cable curls

3x20

[Panzer]

You not powerlifting anymore brajh?

[startinfromscratch]

nzmaoristhetics

[thatwaslight]

SHEEET

[Big john]

You not powerlifting anymore brajh?

nzmaoristhetics

at the forefront of NZM 8)

week 7 day 5

Speed box squats (lvl 3 box with plate) 35 sec rests

barxlots

60x3

80x3

120x2

120x2

120x2

120x2

120x2

120x2

rev band deads (green)establish 2RM

240x2

260x2

300x2

330x2 PB and 2RM set

Cable rows (vgrip)

66x12

66x12

66x12

lat pull downs (WG)

125x12

125x12

125x12

weighted crunches SS with landlines

20x12-10x22

20x12-10x22

20x12-10x22

Fatigued to hell n back but glad the weeks over...weekend is so full on, K-OS on the coast 2mr!

Vid.

[Big john]

SHEEET

Lol bet me to the punch!

[Big john]

week 8 day 1

Hyooooooooooooge weekend of epic perportions, and was back into the zone tonight With Euge, and rawiri tonight with more Te reo be spoken than you could shake a fist at, NZM all day Lol, good vibe

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

squats

barx8

barx8

barx8

60x5

100x3

120x3

140x2 (b)

167.5x2 (b,w)

167.5x2

172.5x2

all good on depth. had TP watching

Speed Deficit deads

TP says make it harder 20 secs rest, Challenge accepted

160x2

160x2

160x2

160x2

160x2

160x2

160x2

160x2

Female trainer comes up to me before my last set and asks me to put the weights down gently, "sure". :roll: (insert troll face)

i see her watching. So hit the floor somewhat hardish to get her full attention, then on the 2nd i stop at lockout turn my head towards her and eye ball her while holding the bar there for 5 secs then without breaking eye contact and do the slowest descent known to man...better? :roll:

DB sumo squats

25x12

25x12

25x12

Band GMs

Bx12

Bx12

Bx12

Band crunches ss/land mines

bx12-10x22

bx12-10x22

bx12-10x22

[hjp]

Haha love the eyeing up then slowly lowering it, would've been gold.

Also nice bench 3rm back there. Solid!

[Big john]

Haha love the eyeing up then slowly lowering it, would've been gold.

Also nice bench 3rm back there. Solid!

you wouldve thought she taken the hint i was doing speed work? lol...guess not

week 8 day 2

Bear Complex

5 rounds

tough going this time. esp after le squating last night. but f*ck the pay off is great. feelsgoodman.jpeg

Rope hammer curls

46x12

46x12

46x12

DB hammer Curls (slow eccentric)

20x12

20x12

20x12

rear DB flys

12.5x12

12.5x12

12.5x12

Rotator work

3x12

upper body stretching

20mins

[Daniel]

SHEEET

Lol bet me to the punch!

Nice Dead there Big J Very nice Dead.