Iron Mind

[Big john]

[Big john]

fridays training

Week 7 day 5

trained along side acid and gave her abit of a hand tonight

Dynamic effort bench

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

Add blue band

barx10

40x5

50x5

60x3

72.5x3

72.5x3

72.5x3

72.5x3

72.5x3

72.5x3

72.5x3

72.5x3

72.5x3

Standing BB OHP strict

barx12

40x10

50x6

60x3

70x2

85x1-PB

87.5x0

happy with the progression here

Incline DB press

20x15

20x15

20x15

20x15

Pulldowns palms in grip

100x12

100x12

100x12

100x12

kept the assist stuff lite-ish just because of the hand (didnt really want to reopen the callous again with all the gripping of BBs/DBs Etc

Spent majority of the sat arvo talking over with coach about a different approach for the lack of deadlift volume. so weve sussed something for the nxt 8 week bracket. and then re-evulate

vid

[Dr Squat]

The deadlift volume thing is a good topic in itself. I tend to think once a week is too much. I rarely deadlift these days with my posterior chain approach. My view is that a strong posterior chain using the conjugate method will serve me well and I don't need to squat and deadlift every week. When I do deadlift I can get back into the grove in a couple of weeks.

The other thing I do on occasions is to do speed pulls (sometimes against bands) and vary the percentage of 1RM. This allows me to keep in touch with the technique.

Just my thoughts bro. I know that I go backwards if I deadlift too often. But if my back is stronger then my deadlift will ultimately improve also.

[Android]

I'm a noob at this but when you bench, I see you bring your shoulders upward in the last few inches when you've actually completed the movement before that...is that because speed work is lite that they just come into play in the last few inches? I try and keep mine out of the movement.

Am in awe at your deadlifting mate, amazing :clap:

[Big john]

The deadlift volume thing is a good topic in itself. I tend to think once a week is too much. I rarely deadlift these days with my posterior chain approach. My view is that a strong posterior chain using the conjugate method will serve me well and I don't need to squat and deadlift every week. When I do deadlift I can get back into the grove in a couple of weeks.

The other thing I do on occasions is to do speed pulls (sometimes against bands) and vary the percentage of 1RM. This allows me to keep in touch with the technique.

Just my thoughts bro. I know that I go backwards if I deadlift too often. But if my back is stronger then my deadlift will ultimately improve also.

Appreciate the input bro :clap: . i think i might be the opposite thou, the back tends to thrive more on training my deadlift more consistantly. last training cycle i was deadliftling twice a week (1 day heavy one day speed) and got a 10kg gain from that. Im hoping with the nxt 8 week phase of training this sorta balances everything out :nod:

I'm a noob at this but when you bench, I see you bring your shoulders upward in the last few inches when you've actually completed the movement before that...is that because speed work is lite that they just come into play in the last few inches? I try and keep mine out of the movement.

Am in awe at your deadlifting mate, amazing :clap:

nah bro good spotting :nod: , its one of the points that coach brought up on sat when we were discussing the footage. i think its just one of those habbits i need to iron out..i wasnt even aware i was doing it :oops: :shifty:

cheers bro..i gotta keep on my toes thou, chasing people :pfft:

[tinytraps]

Try and get your feet further back as your buts coming up off the bench. Try aim for feet in line with hips. Cos you dont need to keep heels flat this shouldnt be an issue. just remember to drive the heels down hard to keep the legs active.

Also remember to control the bar when using bands. Only the press needs to be fast. Your first reps look good but the following reps look loose. Id probz drop the band and just work straight weight or reverse bands unless your planning on shirting up.

[Big john]

Try and get your feet further back as your buts coming up off the bench. Try aim for feet in line with hips. Cos you dont need to keep heels flat this shouldnt be an issue. just remember to drive the heels down hard to keep the legs active.

yea bro taking some time to adjust to the new style of setup,but i hear what ya saying, but i also have to be realistic..2 meters tall with the bulk of that height comining from the legs....shes hard yaka getting them logs any futher back ...i doubt i'll ever get the feet in line with hips..wasnt built for dat bench

week 8 day 1

Trained with Rex tonight....had to make it a quick one tonight so missed out some assist work

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

squats

barx10

barx8

60x5

100x5

110x5

120x3(b)

130x3

140x3

155x3 (b,w)

165x1

175x1

190x1 good bar speed...so good it came up so fast the bar went up 1/2 inch in the air and back on the shoulders :oops:

LLC

42x15

42x15

42x15

42x15

42x15

42x15

superset with calf rises

FSx15

FSx15

FSx15

FSx15

FSx15

FSx15

[Big john]

[Big john]

Week 8 day 2

Max effort bench @95%

Trained solo tonight..not the best way too attack bench againest bands ahh well :doh:

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

add blue band

barx10

40x5

60x5

80x3

100x3

110x1 (decent speed)

115x1

120x1 5kg Gain since i last did these, had to earn it thou and then got lat cramp afterwards

Floor press

60x12

80x12

90x12

90x12

90x12

Rear DB flyes

12.5x12

12.5x15

12.5x15

12.5x15

supper set with Pendulum Flyes (thats what ill call em)

12.5xfailure :twisted:

face pulls

48x20

48x20

48x20

48x20

21s Ez-bar curls

3 sets @ 30kgs parrrmp :grin:

Mark bell special

2 mins repping Incline DB press with 12.5DBs :shock: :shock: :shock: :shock: :shock:

walked away with an INSANE pump

[bar-belle]

Mark bell special

2 mins repping Incline DB press with 12.5DBs :shock: :shock: :shock: :shock: :shock:

walked away with an INSANE pump

Haha I saw that blog...niiiccce!

[steak]

try the 10x10 superset

ie - 10 delts/10 bicep x 10 each :twisted:

then hit the RSA for a granny bro...your style

[hjp]

Looking good on the squats mate :nod: . You feeling stronger there?

[Big john]

Mark bell special

2 mins repping Incline DB press with 12.5DBs :shock: :shock: :shock: :shock: :shock:

walked away with an INSANE pump

Haha I saw that blog...niiiccce!

its ridiculous! but one way to utterly obliterate ya chest...youd only be good for 1 set 2 tops thou

try the 10x10 superset

ie - 10 delts/10 bicep x 10 each :twisted:

then hit the RSA for a granny bro...your style

Lolololol off gawse!

Looking good on the squats mate :nod: . You feeling stronger there?

cheers HJP, yea bro tonnes better with the newer setup....alot more stable

[Big john]

wednesday night

week 8 day 3

conditioning

speed and pad work

tech work

eventually working up to a 21 hit flurry

1hr.30mins

week 8 day 4

Dynamic effort squats @ 60%

foam rolling 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

squat holds 30 secs

hi Box squats

barx10

barx10

60x5

80x5

100x3

110x3

120x2

120x2

120x2

120x2

120x2

120x2

120x2

120x2

120x2

120x2

120x2

120x2

120x2

120x2

tempo picked up on the later sets as usuall, tried the box squats in heels...can't say im a huge fan. just feels abit different i guess

Sumo deadlifts

60x8

100x4

120x5

140x3

160x3 pb

180x2 pb

180x2

180x2

180x2

this shits a work in progress

yates rows

60x10

60x10

100x7

100x6

Side bends

20x30-each side

20x30

20x30

20x30

[Big john]

week 9 day 1

Max effort Deadlifts @ 90%

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

Deadlifts

60x10

100x5

120x5

140x5

180x3

200x3

220x3

240x3

260x1

280x1

LLC

42x15

42x15

48x15

54x15

60x15 :twisted:

DB rows

20x12

40x6

50x8

50x8

50x8

50x8

Green band V-bar pull downs looped to add extra tension :twisted:

GBx12

GBx12

GBx12

GBx12

[Daniel]

mean deads bro 8)

[Big john]

mean deads bro 8)

cheers bro...looking pretty strong em them squats yourself just quietly bro 8)

week 9 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

Incline bench

barx10

barx10

40x10

60x5

80x3

90x3

100x3

110x1

115x1

117.5x1-abit slower than i would have liked, abit of an uneven extention on the left side

flat DB press

25x12

30x10

42.5x8 PB never tried this weight on DB press

42.5x8

dropset

20x15

Face pulls

58x12

58x12

58x12

58x12

58x12

58x12

Rear DB flyes

12x15

12x15

12x15

12x12

superset w/pendulum swings

12x15...delts frizzled

BB wrist curls

5x12@17.5

[Big john]

week 9 day 3

Dynamic effort deadlifts @ 65-70%

Took some Superpump max and some ripped freak for abit of stimup...TP was a no show tonight

Deadlifts

60x10

add 2 blue bands jacked up to some dumbells

100x5

140x3

160x3

180x2

200x2

200x2

200x2

200x2

200x2

200x2

200x2

200x2

200x2

200x2

Shrugs

60x8

100x8

140x6

180x6

140x6

cable row Long bar

66x12

66x12

84x12

84x12

LLC

54x8

FSx8

FSx8

FSx8

FSx8

Side bends

20x30

20x30

20x30

20x30

alot tougher than i expected with the pulls, was going to go 215 but decided to round down and cut the weight back down to 200, which was prob a wiser move.

Not sure if it was the ripped freak or the lack of hydration or both but, everytime i bent down or went down to setup i got all woozey. decided to chop back accouple litres of water just to be safe. seemed to come right in the later sets

[Big john]

last nights training

week 9 day 4

Dynamic Effort bench @ 65%

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

Shoulder & scap flexiably have really improved over the course of the last couple of months. good to see its paying off

Bench

barx10

barx10

40x10

60x5

80x3

85x2

85x2

85x2

85x2

85x2

85x2

85x2

85x2

85x2

85x2

OHP-strict

barx12

40x8

62.5x6

62.5x6

62.5x6

62.5x6

DB skullcrushers

12.5x12

12.5x12

12.5x12

12.5x12

DB hammer curls-slow negatives

12.5x10

20x10

20x10

20x10

22.5x10

22.5x10

22.5x10

superset w/21s

killah :twisted:

good end to the week, next block of training will be interesting, few new exercises cycled into the workload, and the deadlift volume increases

[bar-belle]

Shoulder & scap flexiably have really improved over the course of the last couple of months. good to see its paying off

KUTGW mate....things like this take time but good to see some improvements already 8)

[bar-belle]

keep an eye on the deads volume...remember you can tweak it if needed...up a bit one week and then down for 2 sort of thing...see how it goes. Its your freaky lft and it seems to respond well to volume so should be able to hang with it :wink:

[steak]

keep an eye on the deads volume...remember you can tweak it if needed...up a bit one week and then down for 2 sort of thing...see how it goes. Its your freaky lft and it seems to respond well to volume so should be able to hang with it :wink:

[Dr Squat]

Following this with interest. Still not convinced that you should be deadlifting so often lol. Not being negative. But you are smart and so are those around you! Let's see how it plays out. :nod:

[Big john]

week 10 day 1

Max effort squat @ 90%

trained with Rex and tank tonight, good vibe

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

foam rollering 10 mins

squats

barx8

barx8

60x5

add blue bands choked, againest

100x3

120x3(b)

140x3

160x1 (b,w)

170x1

180x1 - had to really fight for this and yeti grunt the bar up, maybe a smidge high but ill take it as a PB

Giant set

Good mornings

100x8

100x8

100x8

100x8

LLC

46x15

46x15

46x15

46x15

Blue band standing crunches

Bx20

Bx20

Bx20

Bx20

45-1min rest after doing all 3 stations,fully blew my lower back up the waaazooo and gave me dem twitchy glutes :pfft:

[steak]

Monday madness all round on the WSB 8)

solid sesh brah :clap: