Iron Mind

[Big john]

week 12 day 5

Dynamic Effort Bench @ 60%

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

60x3

80x3

80x3

80x3

80x3

80x3

80x3

80x3

80x3

OHP - Strict

40x12

60x5

70x5 RPB

75x2..shizzo form

75x3 RPB! better tightness

60x15 fuarrrk, no idea where this came from :twisted: training with females 20% rep power output :shock: :grin:

Tricep Rope PDs

48x20

48x20

48x20

68x20

48x20

Superset with 1 arm rope PDs

15x20 a side, cramp and burn :twisted:

21s

20x21

25x21

30x21

DB hammer curls (cheat styles)

20x12

35x8

25x6

25x8

Frizzled mahnizzled..come home and Obliterate Spag and meat balls for post train

Overveiw

not a bad week, have noticed that my descent speed has slowed down abit on bench, but it feels alot tighter and more controlled than it has been for quiet sometime. the speed off the chest wasnt to bad thou even with the % at 60% tonight.

Im still trying to mentally tell my shoulders not to over extend the lockouts and i think its slowly starting to come together i should really get some footage of that if i can and compare the more recent benching to the footage from 1-2 months ago and see if there has been some progress in that departmen

[bar-belle]

60x15 fuarrrk, no idea where this came from :twisted: training with females 20% rep power output :shock: :grin:

typical :roll:

[Big john]

60x15 fuarrrk, no idea where this came from :twisted: training with females 20% rep power output :shock: :grin:

typical :roll:

Must lead by example

amirite? :grin:

[steak]

You taking a week off to nurse that hangover or you get a STD? :pfft:

[Big john]

You taking a week off to nurse that hangover or you get a STD? :pfft:

just typical westie weekend bro! :grin: :pfft: :pfft:

4 week deload..bw 138, come at me boys 8) :wink:

[bar-belle]

4 week deload..bw 138, come at me boys 8) :wink:

Holy Moly Big John

:pfft: :pfft:

[Big john]

4 week deload..bw 138, come at me boys 8) :wink:

Holy Moly Big John

:pfft: :pfft:

[Big john]

PB on 2 boards tonight

choice

[drizzt]

138 :shock: :shock: Wow! Carrying that around ok? (srs)

Nice OHP PB too

[Big john]

[Phedder]

Another awesome vid John, always wanted to see So Cold used in a powerlifting vid. Strong lack of benching though :pfft: I know that feel

[hjp]

BW 138 :shock:

[Big john]

Another awesome vid John, always wanted to see So Cold used in a powerlifting vid. Strong lack of benching though :pfft: I know that feel

benching may be the darkhorse of the event 8)

good max effort on deads last night, very crisp and snappy have my opener sussed, should have comp PBs in 2nd/3rd attempts..and if all pans out a NZ dl rec in the books, have kept everything UG aswell and will remian to do so right up to the comp and also keepin a tight lid on the lifting caterogory ill be in

[Viking Power]

Another awesome vid John, always wanted to see So Cold used in a powerlifting vid. Strong lack of benching though :pfft: I know that feel

Team Madness have a designated bencher in the making for further comps though out 2013 :pfft:

cool vid keep up the good BJ

[Big john]

Another awesome vid John, always wanted to see So Cold used in a powerlifting vid. Strong lack of benching though :pfft: I know that feel

Team Madness have a designated bencher in the making for further comps though out 2013 :pfft:

cool vid keep up the good BJ

Criteria: must be 3 screws loose from a full blown physchoatic episode, youll fit in madness well bro :twisted: yr hired

[Big john]

last heavy sesh was today, just to figure what id open on for my squat. Have a rough idea now on all my openers, Its just a matter of playing it by ear on the day

deload now till comp nxt sat...will still go in and keep the stretching up and do some light movements

[tomsammce]

Are u 138kgs? Lol what were u when I last saw u at Mt Albert Y?

[steak]

[Big john]

CAPO COMP

LETS GOOOOOOOOOOOOOOOOOOOOOOOO! fuark, foaming at the mouth cant wait!

[steak]

Rest up bruva...the time is near to collect your marshmallows and mayonaise :wink:

[Big john]

Rest up bruva...the time is near to collect your marshmallows and mayonaise :wink:

and Varity pack of jerky....nom nom nom =P~ =P~ =P~

[steak]

Rest up bruva...the time is near to collect your marshmallows and mayonaise :wink:

and Varity pack of jerky....nom nom nom =P~ =P~ =P~

normally reserved for the EMG but I will see what the NEC says as you have requested it in writing :wink:

[Big john]

Rest up bruva...the time is near to collect your marshmallows and mayonaise :wink:

and Varity pack of jerky....nom nom nom =P~ =P~ =P~

normally reserved for the EMG but I will see what the NEC says as you have requested it in writing :wink:

:wink: churr, Hopefully we get a good verdict from the NEC 8)

[Old Bull]

last heavy sesh was today, just to figure what id open on for my squat. Have a rough idea now on all my openers, Its just a matter of playing it by ear on the day

Lift Well Be Strong Live Great :pray: :pray:

[Big john]

last heavy sesh was today, just to figure what id open on for my squat. Have a rough idea now on all my openers, Its just a matter of playing it by ear on the day

Lift Well Be Strong Live Great :pray: :pray:

Cheers OB! 8)

Cash for K-OS CAPOnz

BW. 127.9

class. 140kg class/Open mens/raw+(belt and wraps only)

Squats

1st - 170 = comp PB

2nd -200 -RRR high

3rd - 200 -RRR hit dept as i was coming up i took a step forward

bench

1st - 122.5 www

2nd - 130 www Comp PB

3rd - 135 www PB/comp PB! stoked! nz rec

Deadlifts

1st - 270 www

2nd - 300 www comp PB! nz rec

3rd - 318 RRR got it to the knees then stalled

total 605- 35kg gain on my last raw+(belt wraps) total, i was hoping to get 640+ but thats just the nature of the beast in powerlifting

man what and awsome day...Long, but awsome. huge Upz to steak/Barbelle and CAPO nz for a well run event. spotters and loaders and emz who ran the today like a Pro. im not going into to much detail of the comp but i just wanted to mainly thank all the people who put there hearts and soul into organizing such a historic event on sat and to my TPs Rex and tank for helping me these last 15 weeks