Iron Mind

[steak]

we just run a single band under the bench and up the bar bro..simple and effective....you tried this?

[startinfromscratch]

we just run a single band under the bench and up the bar bro..simple and effective....you tried this?

as someone with only one band, this post has been very valuble to me

[Big john]

we just run a single band under the bench and up the bar bro..simple and effective....you tried this?

yeap we did that tonight, the problem was i think we had it set way to wide initially. Once we tucked it in further along the bar is was sweet

[Big john]

we just run a single band under the bench and up the bar bro..simple and effective....you tried this?

as someone with only one band, this post has been very valuble to me

nigga i thought you had accouple pairs of Kilo bands?

[steak]

we just run a single band under the bench and up the bar bro..simple and effective....you tried this?

as someone with only one band, this post has been very valuble to me

nigga i thought you had a couple pairs of Kilo bands?

I nabbed them off him to make up a gap in ours :nod:

an offer I couldnt refuse

[poos_n_wees]

Love it!! Damn.. That last deadlift at the end. Too much J! :clap:

[HarryB]

DAMN!!!!! That's awesome lifting!

[Big john]

^^ too much!, cheers Tanz and Big HB

Friday (training at Fitco. T-Town) with the boys, Steak/Tinytraps/traps

week 1 day 4

5 mins warm up

DE Deads 45%

60x10

60x10

60x10

add blue band

80x5

100x5

120x5

140x2

140x2

140x2

140x2

140x2

140x2

140x2

140x2

140x2

140x2

35 sec rest....cakewalk

SLDL

120x8

120x8

120x8

120x8

band crunches

4x10

Done.

not a bad gym i suppose although me and tinytraps did rape the barbell and left it somewhat bent :oops: :shock: :pfft:

then off for some PWO brews, nek minnit "can i see yr ID sir" :shock:

[steak]

nek minnit "can i see yr ID sir" :shock:

nek minnit...would marry 9.9/10 :grin:

[Android]

I dont get it.

I want to say ... pathetic deadlifts, how u gonna lift heavy doing 140s

Please tell me how it helps :shock:

[Wyldfyre]

I dont get it.

I want to say ... pathetic deadlifts, how u gonna lift heavy doing 140s

Please tell me how it helps :shock:

You obviously aren't familiar with Louie Simmons' methods then. Basically without speed strength is useless. Gotta decrease that TUT - Time Under Tension!

[Android]

I dont get it.

I want to say ... pathetic deadlifts, how u gonna lift heavy doing 140s

Please tell me how it helps :shock:

You obviously aren't familiar with Louie Simmons' methods then. Basically without speed strength is useless. Gotta decrease that TUT - Time Under Tension!

Oh shoot, really?

I know Big John does huge deadlifts but wow this is interesting to me. So u reckon he did a couple of quick reps, short rest, did em again?

[startinfromscratch]

basic wsbb template

[BarBrother]

Force (strength) = Mass x Acceleration

Improve acceleration at the same mass you improve force (strength).

Mainly trains the nervous system to contract faster and find the most effecient pathway

Also a good way to train the Fast twitch fibres without the whole body fatigue that heavy weight causes

[Android]

Force (strength) = Mass x Acceleration

Improve acceleration at the same mass you improve force (strength).

Mainly trains the nervous system to contract faster and find the most effecient pathway

Also a good way to train the Fast twitch fibres without the whole body fatigue that heavy weight causes

Improve acceleration at the same mass you improve force (strength).

I get the Mass x Acceleration but then he goes and lowers the weight down to less than half his best and not keeping the same mass as you say.

Well the only way to tell is try it out! Will try 3pps for speed, my max is 250kg so 140kg should be ok....thanks guys

(SFS: I was hoping the "basic" template was errr....basic. It should be published in volumes not one book!)

[Big john]

some good discussion in regards to speed work..pretty much covered it all, cheers for the above comments...churr!. Android imho when it comes to deadlifts, speed is king..the last training cycle i did added 10 kilos to my deadlift and i think that was partly due to the speed work that was introduced in the training block.

Week 2 day 1

Max Effort Squat 90%

Still tender in the back from fridays train. and sleeping on midget sized hotel beds :doh:

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

100x5

120x3

135x3 (b)

150x3 (b,w)

162.5x1

172.5x1

145x3

gassed, i think i had the backoff sets were set to high :shifty: as it was friggen tough!

Lying leg curls

48x12

48x12

54x12

54x21

dropset :twisted:

48x12

42x10

18x8

12xfailure one legged...so much burn

Standing Calf rise

fsx12

FS+20x12

FS+40x12

FS+60x12

FS+80x12

Pull downs

137x8

137x8

162x8

162x8

Dropset

137x8

112x8

87x8

62x8

38x8

25xfailure :twisted:

[steak]

hotel beds :doh:

beds... as in plural...as in not just 1 but 2...as in notonly yours but someone elses! I knew something was up with all the pitter patter of feet in the hallway you sly dawg :wink:

[Phedder]

hotel beds :doh:

beds... as in plural...as in not just 1 but 2...as in notonly yours but someone elses! I knew something was up with all the pitter patter of feet in the hallway you sly dawg :wink:

:pfft: Strong detective skills.

[Big john]

bwahahahahaha so much strong Speculation IIT

[Big john]

week 2 day 2

Max Effort bench-90%

trained with T-rexx, good sesh...lots of intensity

scap rehab

foam rollering 5 mins

disslocations dif angles 5 mins

scap press 5x10

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

3x10

shoulder savers

band wide bar scap rows 5x10

Bench

barx10

40x10

60x10

Add 2 board

80x5

100x5

110x3

120x3

130x1

135x1

140x1

140x1

105x5

105x5

105x5

DB press

25x8

32.5x8

32.5x8

32.5x8

dropset :twisted:

32.5/25/17.5 for as much as i could

seated DB shoulder press

17.5x8

27.5x8

27.5x8

27.5x8

EZ-bar Drag curls i go you go

30x10

30x10

40x10

40x10

40x10

40x10

40x10

40x10

40x10

40x10

smashed with nothing left, home for some gilled patties

Pretty happy with the boards tonight. bar speed was good only slowed down when i got the the 140s with was to be expected. must be doing something right

[Big john]

week 2 day 3

Circut/conditioning

Bear Circut

deads

hang cleans

back squats

OHP

bb rows

5 rounds

Boxing (speed work)

1st time really doing any sort of boxing thought it would be good to incorperate into the template to help with cardio etc

working on tempo and stringing together punches with dips and sways

1hr

then finished out with 60/60/60 grueling

60sec straight arms

60sec left/right hooks high/low

60sec uppercuts high/low

gassed

[startinfromscratch]

prepping to go busking in otara bro? :pfft: :pfft: :pfft:

[startinfromscratch]

[Big john]

prepping to go busking in otara bro? :pfft: :pfft: :pfft:

apprently TT knows aplace for some $10 blowies those ways Lol

just something new to try out bro!

[hjp]

Did I see 21 reps on leg curls back there? :shock: Sore hammies much?

All this speed work talk, maybe I need to add some too..