Iron Mind

[Big john]

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..

shucks!, didnt see that typo..was actually 12 :shifty: :oops: ..although the drop set was a freakin killer. its like BBing all over *shiver*

yea bro i think now that im in the top end of lift i need to focus on parts of the deadlift were my sticking points start to come out, and im always wanting to generate more speed off the floor.

I reckon the faster you can pull it off the floor the higher the chance of the speed being able to bypass your sticking points. thats my line of thinking anyway.

week 2 day 4

Dynamic effort squats (50%)

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

Box squats (high box, wide stance, flat shoes, attempt narrower grip)

barx10

barx10

60x10

80x5

90x3

100x3

100x3

100x3

100x3

100x3

100x3

100x3

100x3

100x3

100x3

35 sec rest between sets

Rack pulls-no belt (just below kneecap)

140x8

180x6

200x6

215x6

215x6

gassed

GMs

barx8

60x8

60x8

60x8

60x8

chins with bands

bw+bx8

bw+bx8

bw+bx7

bw+bx7

Flossing 10mins elbows/biceps

early days with the scap work. tonight brought the grip in on the squats, feels abit more secure just have to be always aware to bring the elbows in as much as possible

[steak]

good solid session. you joining us for the sunday train yes

[Big john]

good solid session. you joining us for the sunday train yes

Churr boss...just trying to keep up with the crew 8)

week 2 day 5

Speed bench @50%

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

Bench againest band (blue)

barx10

barx10 add blue band

40+bx10

50+bx5

65+bx3

65+bx3

65+bx3

65+bx3

65+bx3

65+bx3

65+bx3

65+bx3

happy with the speed here just slowed down on the last 2 sets

Strict OHP

barx10

40x6

60x6

60x6

60x6

Dropset

60x8

40x7

barx5

floor press

60x8

80x8

80x8

80x8

triceps/delts be screaming

DB Side lat

12x8

12x8

12x8

12x8

done off home for some Mctuna. 2mr morn will be pad work for conditioning

[steak]

Bench againest bands (blue)

single blue band under bench or 2 bands off bar to floor?

[Big john]

Bench againest bands (blue)

single blue band under bench or 2 bands off bar to floor?

soz...band tucked under bench :shifty:

[steak]

Bench againest bands (blue)

single blue band under bench or 2 bands off bar to floor?

soz...band tucked under bench :shifty:

you get better loading this way :wink:

[Big john]

single blue band under bench or 2 bands off bar to floor?

soz...band tucked under bench :shifty:

you get better loading this way :wink:

and heaps easier to set up!.

[Android]

I reckon the faster you can pull it off the floor the higher the chance of the speed being able to bypass your sticking points. thats my line of thinking anyway.

Mate if u said hopping on one foot helped your deadlifts I'd add that into my deadlift training :clap:

[Big john]

I reckon the faster you can pull it off the floor the higher the chance of the speed being able to bypass your sticking points. thats my line of thinking anyway.

Mate if u said hopping on one foot helped your deadlifts I'd add that into my deadlift training :clap:

lol, wouldnt be much carry over thou

week 2 day 6

foam rolling 10 mins

Pad work55 mins

with 12oz gloves, these fuckers were heeeeeeeeeavey. good thou once warmed up got some good phases on

then 60/60/60 to finish up

[Big john]

[Android]

Great, but the video is Private...who do I have to spoon to see it :shock:

[Big john]

Great, but the video is Private...who do I have to spoon to see it :shock:

shld work now?

TP took vid, conditioning with pad work

[BarBrother]

how did you find the boxing as conditioning? I really liked it but used to f*ck my shoulders up.

[Big john]

how did you find the boxing as conditioning? I really liked it but used to f*ck my shoulders up.

yea bro liking it at the mo aye, different buzz...I dont think i get to much shoulder troubles partly due to TP being a short arse.

So i dont have to reach up towards anything major. Although i do get munted in the forearms abit, but usually next day im ok

[hjp]

Nice boxing conditioning bro, looks like good fun!

[Big john]

Nice boxing conditioning bro, looks like good fun!

thanks mate

Week 3 day 1

Max effort squat/dead @92.5%

foam rollering 5 mins

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

have been niggly in my lower back area these last 3 weeks, nothing major just this lingering dull ache that refuses to go :shrug:

Deadlifts

60x10

140x5

160x3

180x3

210x3 (b)

240x1

260x1

287.5x1

bar speed was ok i guess

SLDL

60x10

120x8

120x8

140x8

lying leg curl

48x12

48x12

54x12

54x12

Dropset

54x11

42x5

30x10

18x5

then repped as much as i could with 1 leg a side

Pulldowns

122x8

122x8

155x8

155x8

dropset

162x8

125x8

81x8

50x10

[Big john]

week 3 day 2

Trained with T-Rexx, Tank and que (helping these 2 out for abit...call it a pet project), good sesh with intensity....just to much jaw pump and shit talk :roll:

Max effort bench@92%

scap mobility

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

Incline bench-all paused 2 secs on 1st rep

barx10

barx10

40x10

60x5

80x5

100x3

115x1 (bar speed wasnt fast but just cruised off the chest to lock out)

117x1 PB samething here expect my right side lagged abit

Floor press

60x10

100x8

100x6

100x6

100x6

Flat DB press (hammer grip)

22.5x8

30x8

35x8

35x8

Ez-bar Curls Supersetted with face pulls

Non stop, you go i go..boom boom boom!

40x10-42x10

40x10-42x10

40x10-42x10

40x10-42x10

40x10-42x10

40x10-42x10

40x10-42x10

tank status: empty :twisted:

off home to smash a large plate of Mince curry

[Big john]

week 3 day 3

Conditioning

10 mins stretching

5 mins dynamic band stretching

speed work

30 mins

16oz gloves working on movements

pad work

1 hour

16oz gloves stringing along 3 hit combos and them mixing up the rotations

finish off with 60/60/60

[Big john]

week 3 day 4

Trained Solo tonight, hard yakka trying to get amped. Doest help with Erectors/upper back feeling Furrizzled atm... :roll:

Dynamic effort/speed squats @ 55%

foam rollering 5 mins

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

Squats-45sec rests (narrower grip, still toying with the idea and stance too)

barx8

barx8

60x5

100x3

110x2

110x2

110x2

110x2

110x2

110x2

110x2

110x2

110x2

110x2

110x2 add belt core felt smashed

110x2

leg press

4ppsx8

5ppsx8

7ppsx8

8ppsx8

band kneee rises

bx12

bx12

bx12

bx12

10 mins stretching

Wasnt till the later sets that my speed started to improve, still feeling my way around with the narrower grip, although I do feel that my scaps are locked in tight with this grip.

The only thing I need to short out now is my foot spacing. Will try and get a comparision vid going next week between the 2 different styles.

[Big john]

bringing things up to date...

week 4 day 1

Max effort squat @95%

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

GMs

barx10

barx10

60x5

100x3

120x3

130x3

140x3

152.5x1 Pb there

120x3

120x3

Cable rows

72x12

78x12

90x12

96x12

dropset

90x12

72x12

54x12

42x12

standing calf rises

fsx10

fsx10

fsx12+1 20kg plates

fsx12+2

fsx12+3

fsx12+4

SLDL

100x5

140x8

140x8

140x12

[Big john]

week 4 day 2

Max effort bench @95%

scap mobility

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

Bench againest Blue band, on toes...adjusting to CAPO style benchin

barx10

barx10 add blue band

40x10

60x5

80x5

100x3

110x1

Missloadx0

120x0

115x1 hard battle to lock this sucker out

90x3

OHP - strict

40x8

60x6

60x6

70x4 RPB

drop set

70x3

40x10

barx20

DB bench press lite/pump on

15x12

25x12

25x12

25x12

25x12

face pulls

48x12

48x12

[Big john]

week 4 day 3

Conditioning

Pad work/drills/combo work

1hr 45mins

[Big john]

week 4 day 4

Dynamic squats @ 65%+

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

Hi-Box squats to foamFlat shoes/wide stance

barx10

barx10

barx8

60x3

80x3

100x3

120x2

120x2

120x2

120x2

120x2

120x2

120x2

120x2

120x2

130x1

135x1

140x1

145x1

150x1

155x1

160x1

170x1 PB

coach gave me some real good pointers and the squats just got better as the sets went on

RDL

60x8

60x8

100x8

100x8

100x8

LLC

fsx15

fsx15

fsx15

fsx15

[Big john]

week 4 day 5

Dynamic bench @65% ...resets back to 45 next week

Bench Toes pointed heels off

barx10

barx10

40x10

60x3

85x3

85x2

85x2

85x2

85x2

85x2

85x2

85x2

85x2

85x2

bench DB OHP- no back support, free style

12.5x12

12.5x12

17.5x12

17.5x12

17.5x12

Chest supported DB rear flyes

12.5x12

12.5x12

12.5x12

12.5x12

1 arm DB Side lat raises

8x15

8x15

8x15

8x15

adjusting slowly to the CAPO style of benching, its allowing me to touch abit lower on the chest too and get my legs further back when i set up

[bar-belle]

week 4 day 5

Bench Toes pointed heels off

adjusting slowly to the CAPO style of benching, its allowing me to touch abit lower on the chest too and get my legs further back when i set up

:shock: Wait wut!

Dynamic bench is so quick aye...such a change from sheiko training :nod: