Iron Mind

[Big john]

week 10 day 2

Conditioning

Bag work

25mins

X-trainer 10 mins

kinda foiled the efforts thou with a Supreme pizza :roll: ..but will be tidy the eats over the course of the week

heres abit of progress on the snail bulk

[bar-belle]

kinda foiled the efforts thou with a Supreme pizza :roll:

Mmmm pizza =P~

[Big john]

kinda foiled the efforts thou with a Supreme pizza :roll:

Mmmm pizza =P~

didnt even hit the side.not even once :pfft: .sorta just inhaled like a black hole

week 10 day 3

Max Effort bench @ 90%

hooohooo fuar we had a good vibe tonight with rex and tank

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

1200x3

130x3

140x1 fast

145x1 PB :twisted:

floor press

60x12

60x12

100x12

100x12

100x12

stripset

100x12

80xfailure

60xfailure

then repped out and empty bar (pulse reps)

one way to fryzizle your tris :twisted:

Seated DB press

12.5x15

12.5x12

20x15

20x15

20x15

Rear DB flyes

12.5x12

12.5x12

12.5x12

superset pendulm swings to failure

12.5x17

[Daniel]

Good benching bro!

Hey when did you Join NZA??? Seen this on Facebook.

[Big john]

Good benching bro!

Hey when did you Join NZA??? Seen this on Facebook.

[attachment=0]306319_10150997924788742_633411420_n copy.jpg[/attachment]

FUCKING LOLZ!!!

bro im in NZM - New zealand Maorithetics

[Daniel]

Good benching bro!

Hey when did you Join NZA??? Seen this on Facebook.

[attachment=0]306319_10150997924788742_633411420_n copy.jpg[/attachment]

FUCKING LOLZ!!!

bro im in NZM - New zealand Maorithetics

:pfft: O there mistake bro :pfft: Im sure someone with photoshop can fix this :shifty:

[Big john]

Week 10 day 4

Dynamic effort squats/deads @ 45%

trained with Rex and Tank...another solid sesh

foam rolling 10 mins

Hi box Zercher squats

barx10

barx10

40x10

60x5

80x5

90x3

90x3

90x3

90x3

90x3

90x3

90x3

90x3

90x3

deadlifts againest bands blue

60x10

100xx5

120x5

140x3

140x3

140x3

140x3

GMs

60x8

60x8

60x8

120x8

Hyper extentions blue band choked around neck

Bx12

Bx12

Bx12

Bx12

Standing calf rises

FSx15

fsx15

fsx15

fsx15

[Big john]

week 10 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

tired pipis today, premunted from le'zerchers from previous training still

Bench

barx10

barx10

40x10

50x10

60x5

65x3

65x3

65x3

65x3

65x3

65x3

65x3

65x3

65x3

65x3

seated DB shoulder press

17.5x12

25x8

30x8

30x8

35x8

DB skull crushers

12.5x12

12.5x12

12.5x12

12.5x12

DB hammer curls

15x10

20x10

20x10

20x10

20x10

20x10

superset

21s

1hr.30mins

Have be working hard on trying not to over extend my lockouts at bench, still a work in progress but its dif getting better. lower back was pumped out of this world from all the arching today, taking this as a good sign.

next two week blocks of training, is heavily focusing more on the deadlifts. so that will be interesting

[bar-belle]

next two week blocks of training, is heavily focusing more on the deadlifts. so that will be interesting

8) 8)

[Big john]

week 11 day 1

Max effort deadlifts @ 90%

foam rolling 30mins...beauty hearing all dem clicking in the back

Dadlifts

60x10

100x5

140x5

160x5

180x3

200x3

220x3

240x3

260x1

280x1

DB rows

30x12

40x12

40x12

40x12

40x12

40x12

Side bends

20x30

20x30

20x30

20x30

Blue band stand crunches

bx20

bx20

bx20

bx20

[Big john]

week 11 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

80x5

100x3

110x3

115x1

117.5x1 bar speed good here decide to push on

120x1 PB! :shock: shocked myself at the speed it came off my chest

122.5x1 PB abit ugz but ill take it

Reverse grip bench new exercise for us

did bar for a shit load of sets just to get used to the tech/setup

40x8

60x5

80x3

80x3

80x5

80x5

will take some getting used too. but i can see real benefit from these. they really hit the tris from a whole new angle something wicked :nod:

OHP strict

40x12

65x5

65x5

65x5

65x5

DB side lat rises

7x15

8x10

8x10

8x10

8x10

[Big john]

week 11 day 3

Conditioning/Mobility

Did little circut tonight nothing major, just did shit to get the BPM up

then spent a good 45 mins foam rolling and stretching, left feeling limber

[steak]

Good work on the PBs bro 8)

[Big john]

Good work on the PBs bro 8)

thanks bro...suprised myself that night. I'll be honest im actually enjoying benching atm

week 11 day 4

Dynamic effort squats @55%

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

40x5

60x5

80x5

100x3

110x3

110x3

110x3

110x3

110x3

110x3

110x3

110x3

110x3

once warmed and grooved speed was really good, the narrower grip setup is working :nod:

Rack pulls from below the knee's @ 75%

235x3

235x3

235x3

all super snappy

Close grip lat pull downs

72x15

78x15

82x15

78x15 last 5 assisted, parrrmped!

LLC i go you go

48x15

48x15

48x15

48x15

48x15

48x15

dat hamstring twitch

[Old Bull]

Training looking solid fitting in well, pb's coming thick and fast shot bro, liking the progess :clap: :clap:

[Big john]

Training looking solid fitting in well, pb's coming thick and fast shot bro, liking the progess :clap: :clap:

Thanks OB, progressing slowly. but surely :nod: :wink:

week 11 day 5

feeling a little roastie toastie...2 days of rest, cheeeyea boi :roll:

Dynamic Effort Bench @ 55%

Foam rolling and the usuall stuffs

Bench 1st rep paused

barx10

barx10

40x10

60x5

72.5x3

72.5x3

72.5x3

72.5x3

72.5x3

72.5x3

72.5x3

72.5x3

72.5x3

72.5x3

pleased with tonights speed

seated DB press

17.5x15

27.5x10

27.5x10

27.5x10

30x15

dropset

17.5x10

Mark Bell hell

2 mins incline DB pressing 8kg

BPD

200

then shake and 2 Moro gold max caramels...like a boss

[Big john]

week 12 day 1

Hip not in the best of shapes tonight...good ole Piriformis

Foam rolling 20mins

few dynamic warm ups

Deads

60x10 sumo

60x10 sumo

100x5

140x5

160x3

180x3

200x3

220x3

add Rev cent 48

240x1 straps down

260x1 straps up

287.5x1 abit slow and grip wasn't as secured as i liked it

287.5x1 better setup, good speed but seems to slow down quicker towards lock out

Chins w/blue band

bx5

bx5

bx5

bx5

bx3

WG lat PDs Slow controlled negatives and a good stretch on the of the movement

112x15

112x15

112x15

BB wrist curls

5x20

[bar-belle]

Hip not in the best of shapes tonight...good ole Piriformis

Hmm get onto your rehab for that my friend....Corey has some great tips for piriformis rehab :nod:

[Big john]

Hip not in the best of shapes tonight...good ole Piriformis

Hmm get onto your rehab for that my friend....Corey has some great tips for piriformis rehab :nod:

its not as bad as it used to be, only really plays up now if i walk on a funny angle or something stupid like that. but i gots all tools i need in my rehab aresnal :wink:

[Big john]

Week 12 day 2

Max Effort Bench @ 92 %

things ticking along so far so good

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

80x3

100x3

110x3

115x1

120x1

125x1

DB incline

20x8

27.5x8

35x8

35x8

35x8

real good stretch at the bottom end

Rear Flyes Pre exhaust the delts

8x15

12.5x15

12.5x15

12.5x15

DB side lat rises

8x12

8x12

8x12

8x12

BB Upright rows

30x8

30x8

30x8

Bahfrizzled my delts...Front delts untouched, so still nice and fresh but will get an absolute bloicking on DE day

[startinfromscratch]

what are your current rotation of lifts for main movements on ME bench braj?

[Daniel]

Hows the deadlift going??

[Optimass]

Mirin your training bro - cant wait to come off carb restriction so I can give you a nudge on DLs in Dec ... not likely if your comfortably knock 280+ in training boss. Are you up on Friday - Steak mentioned 4 hour window starts after training ... I think Im allowed a baked potato so it will be just like Christmas again .. good to catch up anyways.

[Big john]

what are your current rotation of lifts for main movements on ME bench braj?

Coach has got me cycling

2board

Inclines

flat without bands

flat with bands

Hows the deadlift going??

like a NZ record in the making 8)

Mirin your training bro - cant wait to come off carb restriction so I can give you a nudge on DLs in Dec ... not likely if your comfortably knock 280+ in training boss. Are you up on Friday - Steak mentioned 4 hour window starts after training ... I think Im allowed a baked potato so it will be just like Christmas again .. good to catch up anyways.

Cheers bro 8) , yea gonna be amping for Dec, deadlift only...fucken YEA BUDDY!!!!...should be hitting my goal for the year by then which will set me up good for next year. would be in for a catch up with the crew/iron whanau but this weekend is full on, planning the old ladies 50th so its beast planning mode engaged...LOL @ baked potatoe

Week 12 day 3

Cardio/lite rehab stuffs

30mins incline tread mill

foam rolling 20 mins

lower body stretches 10mins

upperbody stretches 10 mins

abs 180+ verious movements

should prehap protcol 3 sets

then spent the rest of the evening helping out a female with her big 3

[Big john]

week 12 day 4

Dynamic effort squats @ 60%

Foam rollering 15 mins

dynamic warmups10 mins

thought id give Ghetto SSB (straps looped around bar)a whirl

SSB to hi box

barx8

barx8

40x8

60x5

80x5

100x3 pretty much felt unco as f*ck

reg box squat- wide stance flat soles

120x2

120x2

120x2

120x2

120x2

120x2

120x2

120x2

120x2

120x2

120x2

120x2

GMs

120x5

120x5

120x5

120x5

SLDL

140x8

140x8

160x8

160x8

160x8

Standing leg curls

3x15