Iron Mind

[ThreeWhiteLights]

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.

This :clap:

[Big john]

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?

hey bro

I had a chat to my TP tonight and asked me to shoot me straight about my ROM on the heavier sets of singles. said i was going to just abit above parralell. its abit harder for me however to get shoulders parralell to the ground with my poor scap mobility and Kyphosis, but i make do..when i cycle in the GMs nxt max effort night ill take some vid for ya'll

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..

choice bit of write up bro...Id prob say im leaning more towards this style of GM, inb4 Roundback GMs bwaahahah

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.

Hey bro!, good to see your still lurking around here!

week 6 day 3

Pad work

1hr.45mins of Sweat dripping cal burning material. lots of tech work tonight then finish of with the 666 drill...then come home imediately for

[Big john]

week 6 day 4

Feeling like i got hit by a DOMZ Hadoken..

Dynamic Effort Squats@50%

Abit of a long one tonight, trained alongside Trexx and did a squat workshop for one of the girls at the gym tonight, shes really cotton on quickly too. Shes got some potential if she sticks with it.

Foam rollering 10 mins

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

Hip flossing 5 mins

Hi box squats - againest blue bands

barx10

barx10

add blue bands

barx10

60x5

80x5

100x3

100x3

100x3

100x3

add 48 super cent straps down

140x3 not even close to the box

160x3 no touch

180x3 touches

180x1

180x1

180x1

180x1

Gms

60x8

60x6 right hip packs a sad

60x2, no dice

LLC

36x15

36x15

36x15

36x15

Compression wrap on left arm, with some manipulation

called it there. right hip and left bicep were aching like a mofo. home now iceing up the arm and dosing up on 100mg of A-grade Diclofinac

But overall with the equipped work im happy, will start chopping down the heights of the boxs slowly bit by bit and will add in some work with straps up

[hjp]

Nice 2board bench PB back there!

Always find the different ways people do GMs interesting. Interested to see the vid, it sounds like a similar manner to which I to mine. But thats a lot more weight than I have used :nod:

Keep up the good work

[Big john]

Nice 2board bench PB back there!

Always find the different ways people do GMs interesting. Interested to see the vid, it sounds like a similar manner to which I to mine. But thats a lot more weight than I have used :nod:

Keep up the good work

churr bro

aye agree vid would be good. Must admit ive been slack with the Viding of most of my trains in that regard (being the Photogenic/Vidogenic chap that i am ). it was just one of those night's when everything clicks into place...those sesh's are few and far between! :grin:

Weel 6 day 5

Dynamic Effort bench @ 50%

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

65x3

65x3

65x3

65x3

65x3

65x3

65x3

65x3

65x3

65x3

65x3

Nice, fast, snappy...and touching lower

Stand DB Pressesstrict form

17.5x12

20x8

25x8

30x6

15x25

side lat rises

12.5x8

12.5x6

8x15

8x15

8x15

Face pulls

46x12

46x12

46x12

46x12

supersetted with rear DB flyes

12.5x12

12.5x12

12.5x12

12.5x12

done within an Hour including dynamic work

[steak]

liked 8)

[Big john]

week 7 day 1

Max effort squats/deads @95%

was running abit behind tonight and kinda rushed my warmups....i prob shouldnt have thou, was prob my 1st mistake of the night...dif not the last lol

Deadlifts

60x10

140x5

180x3

200x3 b

220x3

240x3

260x1

280x1 best 280 to date fast and snappy

300x0 -Rushed setup...dunno what the f*ck i was doing lol

300x0 bar moved out of my preferred line before breaking it of the deck, thought id try stick to it and muscle it up but decided not to follow thru, then relised i torn a Dollar sized callous aswell

:evil: not a happy camper

LLC

54x12

54x12

54x12

54x12

54x12

54x12

Seated calf rises

20x12

40x12

60x12

80x12

WG pull downs

125x12

125x12

125x12

125x12

125x12

superset with

Hammer rows

125x12

125x12

125x12

125x12

125x12

came down to piss poor tech tonight on the top sets...and prob abit of ring rust on my movement/setup parterns, since starting WS i may have done 2 or 3 max effort days with deadlifts and the prob the same amount for Dynamic/speed days...had a little chat with coach tonight about it. and we may tweak the template im doing slighty to bring in the volume for deadlifts up more.

[drizzt]

Shirrrt, nice tear!

[M.T]

Still mirin deads 8)

[Big john]

[steak]

good session...the REX is coming along good too eh

shot 8)

[Danomyte]

Ka mou te wehi ehoa!!!! Seki a deadlift

Raw Fish > KFC :shock: \:D/

[Big john]

Shirrrt, nice tear!

haha churr bro!, i think it might come close to your epic tear back at HBSM

Still mirin deads 8)

thanks Bei, im miring your squating prowess still!

Ka mou te wehi ehoa!!!! Seki a deadlift

Raw Fish > KFC :shock: \:D/

Uoooosh thank you sole its getting there bro..slowly!, when will it be my time to have a seki a squat like you brother? \:D/ \:D/

and Kfc w/raw fish...ultimate combo is ultimate

[Big john]

good session...the REX is coming along good too eh

shot 8)

hard bro...lil bugger is getting stronger with every sesh. i just wished hed do more work on mobility/stretching before hand. several months back he couldnt bench 85kgs now look at him. and theres been afew others im helping atm too, just filtering what ive been taught from you guys and others back onto them

LAST NIGHTS TRAIN

Week 7 day 2

Maxx 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

barx10

barx10

40x5

60x5

80x3

100x3

110x3

115x1

120x1

125x1

125x1

125x1

good speed here tonight, only issues i had was stabiliy on my left hand where i had the torn callous...not in on Raw magma palm krew :evil:

Floor press

60x12

80x12

80x12

80x12

80x12

tri's burning :twisted:

Incline DB press (hammer grip)

20x12

20x12

30x12

30x12

30x6

Tris gassed

DB side lat rises

8x12

8x12

8x12

8x12

then helpt out one of the girls ive been doing afew squat sesh's work alittle more on her squat. took vid of last nights train, just uploading now

[Big john]

[Phedder]

Mirin your soundtracks lately, takes me back to high school

Good to see plenty of disciples under the albatross' wings too, nice work :clap:

[bar-belle]

Haha like the vid and the little bit at the end :evil:

Should keep coaching her and bring her along to the Sept comp...we need more ladies :nod: and maybe get your mate TREX amongst it too...bench only??

See you changed you bench set up....looks good. Nice benching!

[Optimass]

sharing the knowledge bro - great to see. :clap:

[steak]

+1...Get her involved bro...Im sure she'll fit in just fine.

Bench looking better...will talk on sat night ...seen something you can fix easily that will help 8)

[Big john]

Mirin your soundtracks lately, takes me back to high school

Good to see plenty of disciples under the albatross' wings too, nice work :clap:

haha yea going thru my metal phase again...goodtimes, :nod:

and thanks, accouple there that...if, they stuck with it could show some real potential. just gotta make them see it too

Haha like the vid and the little bit at the end :evil:

Should keep coaching her and bring her along to the Sept comp...we need more ladies :nod: and maybe get your mate TREX amongst it too...bench only??

See you changed you bench set up....looks good. Nice benching!

qued in the dark side pic in perfectly with track LOL, but yes im working on rex atm to compete and maybe start on acid...babysteps...babysteps

yeap. made quiet afew changes to setup on bench, dave tate style setup with a now much WIDER grip, on tippy-toes atm but i may play around with that and try feet out but slanted on an angle like this maybe..

http://www.criticalbench.com/images/how ... -bench.jpg

[Big john]

sharing the knowledge bro - great to see. :clap:

cheers opti

knowledge is power, use it well 8)

+1...Get her involved bro...Im sure she'll fit in just fine.

Bench looking better...will talk on sat night ...seen something you can fix easily that will help 8)

i will asway her with my devilish charms... :wink:

cool bro...looking forward to being awared :nod: :nod: :nod:

[bar-belle]

on tippy-toes atm but i may play around with that and try feet out but slanted on an angle like this maybe..

I haven't tried that....can't get my head round it TBH Think I will stick with what I know for now.

[steak]

as long as the foot is in contact with the floor and there is no excessive movement its all good bro....roll away :grin:

[Big john]

last night train

week 7 day 3

Conditioning

speed/tempo pad work, and tech work shop

666 to finish off

1hr 30mins

Week 7 day

Dynamic effort squats @ 55 %

Long ass session tonight, with TheRex and Acid (running her thru the process of deadlifting) so didnt get all my assist work..so made do

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 i go you go styles..Mean sweats on

barx8

barx8

60x5

80x3

100x3

110x3

110x3

110x3

110x3

110x3

110x3

110x3

110x3

110x3

belted up for some of the later sets, started picking up the pace in bar speed in the later sets...funny that :-s , guess i takes me a Loong ass time to grease the squating groove good and proper

Good mornings

60x8

60x8

60x8

100x8

Chins w/bands

Bx8

Bx8

Bx8

Bx8

Super set with Knee rises with bands

bx8

bx8

bx8

bx8

processing vid atm...will haver it up 2mr sometime

[hjp]

Still strong deads man! Looking forward to how you tweak the program to have more deads. Found that tough when I played with westside training, the lack of deadlift volume!

Looking good though bro, loving the vids :nod: