Iron Mind

[Big john]

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:

yup, mow thru all of that within an hour :twisted: .and yup going capo...why not

[steak]

Howd the suit go?

Train weds before Kellysport bro?

[Big john]

week 5 day 1

Max Effort squat @ 90%

foam roller 5 mins

Fire hydrants cw/acw 3x10

squat holds 30 secs

Trained by thyself...TP is hospital with pink eye, thats what happens when you bring flies to your bed i guess :roll:

squats narrow grip/heeled shoes

barx8

barx8

60x5

100x3

120x3(b)

140x3

160x2(b,w)

170x1

180x1

Add new 48 s.s straps down (working her in)

200x0 to high box..not even close

200x0

210x1 touch box but so out of line i get pinned coming up

add plate to box

200x1 touch

205x1 touch and better line, wider stance

SLDL

100x8

100x8

100x8

100x8

LLC

48x12

48x12

54x12

54x12

chest sup DB row

40x8

40x8

40x8

40x8

1st time in the suit, shes a pretty snuggish fit, getting over the quads is killer. takes about 10 mins with my Ghetto slips to get the suit on and 5 mins to get it off. Not a bad sesh, still a long ways off in terms of grooving the suit.

But i will add it in from time to time

[steak]

chuck it in straps down on the next few ME squat nights bro...get a bit of groove going...knees out now :wink:

can even add it in as briefs to DE work to...add bands/chain to compensate

[Big john]

Howd the suit go?

Train weds before Kellysport bro?

Kellys coming to the dirty westside, but will keep u n the loop....the me coming up for Training that is :pfft: :pfft: :pfft:

chuck it in straps down on the next few ME squat nights bro...get a bit of groove going...knees out now :wink:

can even add it in as briefs to DE work to...add bands/chain to compensate

yea bro, actually was thinking this..more i can plug away at grooving the suit the better

[thatwaslight]

how does capo benching style differ to ipf brah?

[Big john]

how does capo benching style differ to ipf brah?

heels dont have to be planted...

[hjp]

In the suit! Nice work bro :nod:

Blue bands are pretty thick are they not? Strong bench :nod:

[Big john]

In the suit! Nice work bro :nod:

Blue bands are pretty thick are they not? Strong bench :nod:

thanks HJP...that suit is gotta take awhile to tame

there not as thick as the butty green Ironwoody bands, but still the tension i get at the topend of the bench with the blue bands is still insane :shock: . its my least fav movement atm but i cant seem to shake the idea that if i keep pluggin away at this its really gonna do some wonders for my bench...well, live in hope with my albatross limbs

[Big john]

Tuesday nights train

week 5 day 2

Max Effort bench @ 90%

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

barx10

barx10

40x5

60x3

80x3

100x3

110x1 left bicep played up

115x1 again so at it touched the chest stabbing pains in my bicep tendon area

90x3

90x3

floor press

60x12

60x12

60x12

60x12

OHP strict

barx12

40x12

40x12

40x12

pretty pathets train TBH but i was having so much trouble with my biceps, may of been due to the max eff squating the night before

Compression wrap therepy 5 mins-straight into the inzer grips fuaaark nxt lvl pain experience

band press downs

200

broom rollering on biceps 10 mins

[Big john]

wednesday train

week 5 day 3

Conditioning

30mins bag work

light bicep rehab

V light DB curls

50

broom stick rolling on biceps 15 mins

stretching 15 mins

[Big john]

week 5 day 4

Dynamic effort squats/deads @45%

DeadliftsMinimal rest periods

60x10

add blue band

60x10

100x5

120x3

140x3

140x3

140x3

140x3

140x3

140x3

140x3

140x3

140x3

140x3

140x3

GMs

60x8

60x8

100x8

100x6

Rack pulls below knee

140x8

180x6

180x6

220x2 Magma hands :evil:

180x6

Band knee rises

bx12

bx12

bx12

bx12

no more ompf in the grip tonight Shuuuuurreded,

[bar-belle]

220x2 Magma hands :evil:

I hear you on that one!

[Big john]

220x2 Magma hands :evil:

I hear you on that one!

Cut out some dollar sized Callaouses the nxt day should help with the grip issues

friday train

Week 5 day 5

Dyanamic Effort bench @45%

bench

barx10

add blue band under bench

barx10

40x5

50x3

60x3

60x3

60x3

60x3

60x3

60x3

60x3

60x3

60x3

crisp and fast

DB Press (hammer grip) lite

22.5x12

22.5x12

22.5x12

22.5x12

22.5x12

standing DB OHP

15x12

15x12

15x12

15x12

rear delt flys

12.5x12

12.5x12

12.5x12

12.5x12

1hr.30min

kept this train lite as i wasnt to sure how the biceps/tendons would be

[bar-belle]

220x2 Magma hands :evil:

I hear you on that one!

Cut out some dollar sized Callaouses the nxt day should help with the grip issues

:shock: Yikes!!

[Big john]

I hear you on that one!

Cut out some dollar sized Callaouses the nxt day should help with the grip issues

:shock: Yikes!!

fixed the issues with magma hands thou!

Week 6 day 1

Max effort squats/goodmornings @ 92.5%

Trained back up with T-rexx good to see him back into it.

foam rolling 10 mins - enitre body (esp hips/glutes had some pains in here the last few days or so)

hip flossing - 5mins

and afew other Dynamic movements

Goodmornings

barx10

barx10

40x5

60x5

80x3

100x3

120x3 b

130x3

140x1

147.5x1

152.5x1

162.5x1 PB

167.5x1 PB

weight felt good and fast, no doubt i prob had more in there but 160 has been the goal thus far, so good to tick it up and bank abit extra!

Romanian Deads-no belt

60x8

100x10

120x10

140x8

200x8

Toe Presses

2ppsx15

4ppsx15

6ppsx12

7ppsx12

7pps+20x12

8ppsx12

DB row

30x8

42.5x8

42.5x8

42.5x8

42.5x8

[steak]

Good sesh.

plenty to be had from being able to GM a lump of weight like that. 8) :nod:

[Big john]

Good sesh.

plenty to be had from being able to GM a lump of weight like that. 8) :nod:

Churr, hopefuly within the nxt few months or so i start working up to 180 :nod:

Week 6 day 2

stimmed up and tried some of Eugene's size on intra workout drink...not to bad

max effort bench @92.5%

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

barx10

barx10

40x10

60x5

Add 2 board

80x5

100x5

110x3

120x3

130x1

140x1

still had some in the tank so went for it

145x1 PB

Incline DB press -lite/pumpfactor

30x12

30x12

30x12

30x12

OHP-strict-Delt blasting

40x12

50x12

50x12

50x12

DB hammer curls-strict

15x12

15x12

20x12

20x12

20x12

20x12

Good sesh, perhaps abit cheeky to try and go for a PB on the 2 boards :grin: be good to get that to 150+ in the following months.

Biceps seemed ok, not tooooo much trouble from them, although they were starting to ache abit after the benching. But were sweet when it came to the curls :-s

[Daniel]

Nice benching bro

[BarBrother]

Nice work here BJ.

One question it looks like your Good Morning and RAW Squat are around the same. Whats the range of motion liek on the GM? The heaviest GM (shoulders and hips parralell with floor) is 80kg. Im assuming your version differs to mine so has a different purpose?

[testtubebaby]

^ this guy likes comparing numbers and having little digs

[BarBrother]

I am not having a dig.

I am giving John the benefit of the doubt that there is a reason behind what he is doing. I was just wondering what the reason was as i have never gone that heavy on GM. Then again i dont train westside so its good to get an insight into why people do what they do.

[startinfromscratch]

from memory i recall tonka heavily reccomending overload g/m's as assist for DL, i could be wrong though. pretty sure he was recommending the standing arch back style, ie keeping back locked up and sitting back into hammies. shorter rom than a full g/m, but totally diff movement..

[BarBrother]

from memory i recall tonka heavily reccomending overload g/m's as assist for DL, i could be wrong though. pretty sure he was recommending the standing arch back style, ie keeping back locked up and sitting back into hammies. shorter rom than a full g/m, but totally diff movement..

That is the type of answer i was looking for!

I wasnt having a dig.

I new there would be a reason behind it.

[Dr Squat]

Basic rule is that the bar is in front of your knees at the bottom. Otherwise it's a quarter squat and a waste of time.