Iron Mind

[M.T]

BAWSE videos big J loving the skill work involved, tempted to flick you my footage lol.

youdoevensquat

[startinfromscratch]

BAWSE videos big J loving the skill work involved, tempted to flick you my footage lol.

youdoevensquat

his body double is a big tall white guy covered in shoe polish

[Big john]

BAWSE videos big J loving the skill work involved, tempted to flick you my footage lol.

youdoevensquat

his body double is a big tall white guy covered in shoe polish

week 10 day 3

Trained with the crew crew tonight, some serious shit was going down, Hyoooge mamajama squats by Red machine, BB smashing huge tin. and the westside crew...well, all i could hear from the pack leader was "mowr weight...moawr bacon"

Band pull aparts x50

band disslocationsx50

band pec stretches

rotator tri sets 3x10

benchall paused

barx10

barx10

40x5

60x3

80x3

100x3

110x2

117.5x1

122.5x1

130x1-equal Comp PB

was planning to leave it here, till coach comes up and says slaps on the 1.25s

132.5x1 PB! solid battle of albatross vs iron here.

incline close grip

60x3

80x3

100x2

110x1

5 board

150x3

160x3

177.5x1 guess thats a PB

another night that not a single power cage was free. so just did some floor presses

floor press

70x5

70x5

70x5

70x5

70x5

DB presses (hammer grip)

20x12

20x12

20x12

20x12

DB flyes

3x10

Purple band press downs (double choked)

200

Yarn/jaw pump coach/panzer

[bar-belle]

Twas a good session all round Big J 8)

[hjp]

Sharp video skills! :nod: What program do you use?

[Big john]

Twas a good session all round Big J 8)

aye...plenty of energy going round dere atm!

Sharp video skills! :nod: What program do you use?

i use a combination of Old school MM/new school MM and Adobe Premiere Pro

week 11 day 1

came in late tonight and there was alot of pent up road and trying to get a park rage, so i didnt really get a chance to do my usuall Dynamic warm ups, just afew stretches etc, just fucking smashed it hard with the boys, good vibes :twisted:

Speed squats35 sec rests

barx8

barx8

60x3

60x3

115x2

115x2

115x2

115x2

115x2

115x2

Rev band deadlifts

220x2

250x2

280x2

300x1

330x1

330x1

Lat Pull downs (V-grip)

66x12

66x12

66x12

DB Pendlay rows

50x12

50x10

50x10

harsh night on the DBs

then had to gaps it, but thats the last heavy session of the programme done..Deload, and much needed!

[bar-belle]

Enjoying deload....well deserved rest my friend 8)

[steak]

[Big john]

Saturdays test

Tested alongside TInytraps on sat and some of the krew came in to show there support and yell at us...Cheers guys/gurls! you know who you are! :twisted:

everything was done with commands

Weighed in 128.6kgs

Squats

Opener: 172.5

second: 192.5 Pb

third: 205 missed (high)

1st attempt:

Warm ups were strong and i didnt need to drop the opener so stuck to my game plan of 172.5, took it down and out of the hole no prob, weight felt super lite

2nd attempt

This was the max i had been training off and was a Primary target to hit so i had to make sure to get this, setup was slighty off but seemed to come right once i walked the bar out. as i was coming out of the hole the wraps pinched up againest my right hamstring making me sort of loose tightness for a split second. i had to quickly recooperate and salvage the lift so the top end of the lift ended up looking like a GM , but depth was good.PB! cheeeyea!

3rd attempt

setup was alot better this time round but walking out i might've taken to many little shuffling steps to get set up proper. which just wasted energy. as i was coming down the samething happend with wraps this time on my left leg almost torquein the hamstring/tendon from the hamstring to the knee and as i was coming up the i sort of swivled to the left and then back inline again. looking at the footage it may have been because the wraps were done higher up my quad than usuall by pron and inch or so. area surrounding the tendon feels slightly inflammed but no difficulty walking

Bench

opener:125 good

2nd: 132.5 miss

3rd: 132.5 miss

Opener:

Warm ups felt iffy but resumed with the game plan to open at 125, didnt feel as strong as it has been in training but locked it out.

2nd attempt:

setups were above average for some reason i was havin a hard time trying to build up good leg drive, bar came down to high on my chest and when i go the press command the bar started to driff towards my face and then just stalled

3rd attempt

samething in the 2nd attempt, just tech let me down on the lift and was/am pretty gutted not getting it, this was the main lift i wanted to get PB on

Deadlifts

opener:267.5

2nd attempt: 297.5

3rd attempt 312.5 PB Unofficial SHW auckland and possible SHW NZ record?

opener:

warms ups were good, from the 2 singles i did before i did the Opener, which kept me fresh and conserving what remaining stamina i had left, solid opener..set the mood

2nd attempt:

decided to jump up 30 kilos this time, which i was able to get away with. speed off the floor was good but started to get the shakes when the bar was 3/4 up my leg but locked it out solidly,

3rd attempt

the initial plan for me was to go for 317.5 (the fabled 700 pounds) but fatigue was starting to creep up and i knew id prob would have the staying power for it so decided to drop the last attempt to 312.5, ask the coach for one of his Korero's which got me amping up hard combie that with a Immonia cap. and we were good to go!.

again set up was spotless and speed off the floor was good but once is got to the knee's it go heavy....fast, at this point i almost decided to let the bar go rather than rather face having to Hitch, but at the very sametime i felt like i was hit with a wave of extra strength. and so slowly but surely that bar came up those legs and eventually to lock out!! PB !!.....SUPER STOKED!

Total: 630

17.5kg gain in 11 weeks

V.happy with the progress on the squats. this last training cycle has been full on. only missed one training. really busted my gut and the results showed.the nxt Phase of training im going to concentrate on bringing my Scaps up and working on my weakness...so coach has put me onto Westside for a spell and alot of upper body/scap mobility work so will take it easy this week, trained tonight but just did some agile8 and foam rollering and will get into it proper next week.

Again big thanks to the Crew that made time to come in and show the support and to steak and barbelle!

[hjp]

Damn man, huge deadlift!! Nice total too. Great test day man

[thatwaslight]

IN.

fucken killing it brah!! 312.5 was epic. 340 will fall 8)

[Android]

half your total is from a single lift haha!!!!

Meanest deadlift bro, well fucking done :clap: :clap: :clap:

Oh, and now get the Bench and Squats sorted :roll:

[Big john]

IN.

fucken killing it brah!! 312.5 was epic. 340 will fall 8)

half your total is from a single lift haha!!!!

Meanest deadlift bro, well fucking done :clap: :clap: :clap:

Oh, and now get the Bench and Squats sorted :roll:

Damn man, huge deadlift!! Nice total too. Great test day man

cheers broz! was a good day :nod: ...and yes andriod, gotta sort my bench! :doh:

Circut/mobility

Bear Circut

deads

hang cleans

back squats

OHP

bb rows

5 rounds

Scap Mobility

Foam roller 5 mins/upper body

disslocations dif angles 5 mins

scap press 5x10

drop press (paused then press off the bar retracting the scaps hard)

3x10

standing blue band rows (paused contraction)

shoulder savers stretch (retracted scaps, chest vertical) fuarkkk me!

good sesh feltgoodman.jpeg afterwards, then help TP test hissquat/dead

[Daniel]

Nice deadlift bro !! :nod:

[Big john]

Nice deadlift bro !! :nod:

cheers bro..inching towards next target! :twisted:

Day 1 week 1

managed to squeezzzee a sneaky train after work

ME squat day 90%

Good Mornings

barx10

barx10

60x10

80x5

100x5

120x3

130x3

140x3

150x1

155x1

120x3

120x3

enough rest to load plates then into it

Lying leg curls slow negatives

48x8

48x8

54x8

54x8

Seated calf rises

40x8

60x8

80x8

80x8

Cable rows (widebar to hammer the scaps) ss/ hammer strength machine rows (slow eccentric :twisted: )

74x8-102x8

74x8-102x8

74x8-102x8

74x8-102x8

20 mins stretch down

Smashed!

all done 1.30

[steak]

Good 8)

[startinfromscratch]

cool bro! how you do the gm's? stance/arch etc?

[Big john]

cool bro! how you do the gm's? stance/arch etc?

meh, I think its abit to early to tell atm.But that shit really raped my upper/lower back/hips! something good!. i fiddled around with different grip lengths too seems im abit more stable with a narrower grip going down than i am with a super wide grip.

My stance is usually narrow (slighty inside shoulder length) and bent knees...and arch?.. ROFL bro i may aswell call them Hunched GMs haha!. i try atleast to get the back as tight arched as possible but its gonna be hard yakka

[startinfromscratch]

cool bro! how you do the gm's? stance/arch etc?

meh, I think its abit to early to tell atm.But that shit really raped my upper/lower back/hips! something good!. i fiddled around with different grip lengths too seems im abit more stable with a narrower grip going down than i am with a super wide grip.

My stance is usually narrow (slighty inside shoulder length) and bent knees...and arch?.. ROFL bro i may aswell call them Hunched GMs haha!. i try atleast to get the back as tight arched as possible but its gonna be hard yakka

bro arching is neither here nor there, roundback g/m still have there place 8)

[Big john]

week 1 day 2

circuts/mobility

Bear complex

SLDL

hang cleans

squats

OHP

BB rows

5 rounds

Scap Mobility

Foam roller 5 mins/upper body

disslocations dif angles 5 mins

scap press 5x10

drop press (paused then press off the bar retracting the scaps hard)

3x10

standing blue band rows (paused contraction)Wide bar

shoulder savers stretch (retracted scaps, chest vertical)

wasnt feeling today on the bear circut

[startinfromscratch]

good to see dat dere conditioning bro, next time add in some rear glute spreads for the mobilities :dancing:

[steak]

Scap Mobility

Foam roller 5 mins/upper body

disslocations dif angles 5 mins

scap press 5x10

drop press (paused then press off the bar retracting the scaps hard)

3x10

standing blue band rows (paused contraction)Wide bar

shoulder savers stretch (retracted scaps, chest vertical)

hows this going? will take weeks before you see any real change Im guessing

[hjp]

Strong Gm's!! Looking good bro. How long training cycle is there until the next meet/test?

[Big john]

Scap Mobility

Foam roller 5 mins/upper body

disslocations dif angles 5 mins

scap press 5x10

drop press (paused then press off the bar retracting the scaps hard)

3x10

standing blue band rows (paused contraction)Wide bar

shoulder savers stretch (retracted scaps, chest vertical)

hows this going? will take weeks before you see any real change Im guessing

pretty good bro, find that this is really hitting the scaps...HARD esp the band rows and the paused drop presses. i think it will be a while before this bares any fruit like you said, but im positive

Strong Gm's!! Looking good bro. How long training cycle is there until the next meet/test?

thanks man!, I think i'll run WS for afew months..and look towards doing the alk novice in nov, still got a brand new squat suit to break in aswell so might chuck that into the mix

[Big john]

week 1 day 3

ME Bench

disslocations dif angles 5 mins

scap press 5x10

drop press (paused then press off the bar retracting the scaps hard)

3x10

shoulder savers

Trained with T-Rex tonight, Insane pace..i go you go the whole night. great focus

Bench-againest bands (blue) forgot my purples, oh well

barx10

barx10

barx10 Add bands

40+bx5

60+bx5

80+bx5

90+bx3

100+bx1

110+bx0 (to much of a jumped backed it off)

102.5+bx1

105+bx1

90+bx3

90+bx3

Strict OHP

barx10

40x6

50x6

60x6

60x6

60x6

60x6

DB press (hammer grip)

22.5x8

30x8

30x8

30x8

30x8

Rear delt flyes

12x12

12x12

12x12

12x12

Sassed, nothing left in the tank

good night tonight, it took us accouple of goes get the bands setup right. Wasnt till the later sets we sussed exactly where they needed to be. gotta say thou that shit is a totally dif feel.