Iron Mind

[Big john]

CAPO deadlift nats build up

week 3 day 4

pre fatigue phase of training block

scap protocol 10 mins

Dynamic effort bench @ 60%

barx10

barx10

40x5

60x3

80x3

80x3

80x3

80x3

80x3

80x3

80x3

80x3

JM press

20x10

30x10

30x10

35x10

35x10

OHP strict

40x10

60x5

60x5

60x5

60x5

60x5

Seated DB curls

20x20

20x20

20x20

20x20

21s with Ez bar

40x3sets

both of us got thru in about 1hr 10

[Big john]

CAPO deadlift nats build up

week 4 day 1

last week of pre fatigue phase of training block

Max effort squats @ 95%

Dynamic warmups and foam rolling 15 mins

squats - bit of a big change up here. Narrower stance, and toes splayed out more. will see how this plays out

barx8

barx8

60x5

100x5

120x3

140x1

160x1

180x1 -came out of the hole good, then slowed right down. left it there

i dont think a 192.5 was there tonight.

all bang on the line for depth, still stalling/slowing down when i get out of the hole. have to be more explosive and the re-adjustment in stance will take some gettting used too.

Kroc Rows

40x12

50x10

50x10

50x10

50x11

Chins (w/bands)

3xfailure

Band rows (green choked hard)

5x15

Landmines

10x20

10x20

10x20

Hanging leg rises

3x15

good sesh...

[Big john]

CAPO deadlift nats build up

week 4 day 2

last week of pre fatigue phase of training block

Max Effort bench

scap protocol-10mins

Trained Solo tonight, no idea where the hell TP was

bench

barx10

add blue band

barx10

40x5

60x3

80x3

100x3

110x1

115x1

120x1

DB seated shoulder press

20x10

30x5

30x5

30x5

30x5

Floor presses

80x12

80x12

80x12

80x12

JM presses ala dave tate (more just working on tech here)

5xfailure

Blue band press downs

200

[Big john]

CAPO deadlift nats build up

week 4 day 3

last week of pre fatigue phase of training block

DE Effort bench @70%

bench

barx10

barx10

40x5

60x3

80x3

95x2

95x2

95x2

95x2

95x2

95x2

95x2

105x1

110x1

115x1

120x1

127.5x1

OHP (strict)

40x6

50x6

50x6

50x6

50x6

50x6

Side lat rises

3xfailure

supersetted with rear DB flyes

3xfailure

DB hammer curls

20x10

20x10

20x10

20x10

smash that well within an Hour

killing it

[tomsammce]

Looked bulky brah!

[startinfromscratch]

Looked bulky brah!

BJ - bulking for RnV 8)

[Big john]

Looked bulky brah!

BJ - bulking for RnV 8)

bulking...yet looking more vascular, do i even? lol 8)

[Big john]

CAPO deadlift nats build up

week 5 day 1

Max effort squats

dynamic warm ups 15 mins

Box squats (set to depth)

barx10

Add green bands

barx10

60x5

100x3

110x3

120x1

130x1

140x1

150x1

155x1 (ugz as fugz) but i got it, on the plus side these are all PBs in this movement with these bands, and at my height the band tension is crazy as!

seated GMs

60x8

100x8

100x8

100x8

100x8

LLC

fsx8

fsx8

fsx8

fsx8

Ghetto GHR - w/broomstick learnt these at the westside seminar

3x5

hanging leg rises

4x15

Tonight showed some weak points i need to address, mainly coming out of the hole of the squat im stalling and wanting to tilt forward, and i think its partly to do with my elbows rolling forward and i find it hard to bring them back under the bar not sure if this could also be due to my Kyphosis aswell, so im going to be adding some paused squats into the mix.

[startinfromscratch]

nice work on dem pbs brah 8)

[Big john]

nice work on dem pbs brah 8)

thanks Broheims 8)

CAPO deadlift nats build up

week 5 day 2

Max effort bench

usuall dynamic warmups + foam rolling 15 mins

bench

barx10

barx10

40x5

60x5

80x3

add 2 board

100x3

110x3

120x3

130x1

140x1

150x1

155x1 PB :twisted:

Floor press - Pyrimid style

60x15

80x15

90x15

80x15

60x25

incline DB press

35x8

40x8 PB :twisted:

40x7 failed last...lost tightness fucked off

BB front rises

40x12

40x12

40x12

superset w/rear delt flyes

12.5x12

12.5x12

12.5x12

Toasted..

i think i killed one of my TPs... :pfft: :pfft:

[steak]

press looks like its getting stronger 8)

[Big john]

press looks like its getting stronger 8)

cheers boss 8) ... found my benching zen, and its feeling strong! even with the drop in bw

[Big john]

CAPO deadlift nats build up

week 5 day 3

Dynamic Effort deads/squats

Deadlifts against blue bands

60x5

140x3

140x3

140x3

140x3

140x3

140x3

Zerchers to box (parralell)

barx10

60x3

80x3

90x3

90x3

90x3

90x3

90x3

90x3

90x3

90x3

Cable rows

fsx8

fsx8

fsx8

fsx8

fsx8

Ghetto GHR, Fuaark my new love in life lol

4x5

standing calf rises

fsx20

fsx20

fsx20

fsx20

drop set

going down weight in 5 kilo increments

5x10

last set repped till almost ceased up from being so pumped

all movements down in around an hour or so.

DE bench 2mr

notes: pretty tough(ish) sesh tonight not so much in the strength department but the knees have taken some heavy punishments from the squats and bands this week and i forgot my knee sleeves so the ole punga caps took longer to warm up and perform, still abit of discomfort more on my left knee. But im hoping that is only temporary

weight is down, down a pants size. although this does nothing to fix my on going prob with pants being tight around the quads of peaceful Prosperity :roll:

[Big john]

CAPO deadlift nats build up

week 5 day 4

Dynamic Effort bench

Scap Protocol 15 mins

Bench

barx10

add blue band

barx10

40x5

67.5x3

67.5x3

67.5x3

67.5x3

67.5x3

67.5x3

67.5x3

67.5x3

67.5x3

67.5x3

67.5x3

Forced negatives

40x6

60x6

60x6

60x6

JM press ala coach styles

40x8

40x8

40x8

40x8

OHP strict (pre fatigued alrdy)

40x5

60x5

70x5 RPB :twisted:

70x5

Seatd DB curls

20x10

20x10

20x10

EZ bar curls

30x10

30x10

40x10

3 of us pretty munted after that...Sesh took longer, but not to fussed have another addition to the westside krew D-Dog that trained with us, and i worked over on his bench/form/setup, guy shows promise..time will tell

[Big john]

CAPO deadlift nats build up

week 6 day 1

ME deadlifts

15 mins dynamic stretching/foam rollering

deadlifts

60x10

160x5

180x3

200x3

220x3

240x1

260x1

282.5x1

Barbell Rows - underhand grip

60x8

60x8

80x8

80x8

Ghetto GHRs

4x5

weighted crunches

20x15

20x15

20x15

hanging leg rises

5x8 slow eccentrics

good session, TPs took away some PBs on the deadlifts!..Good vibe tonight got another guy im looking at training up to make a 5th member of my little westie crew...things slowly coming together

[startinfromscratch]

buildup looking solid brah! wheres b.w tracking?

[Big john]

buildup looking solid brah! wheres b.w tracking?

thanks bro!, just trying to put in the hard yards, overral goal is to place top 3 and qualify for australasians at the deadlift nats...by the sounds some big names could be coming into the mix. so looking forward to it.

CAPO deadlift nats build up

week 6 day 2

Max effort bench

scap protocol/foam rollering 15mins

Incline bench

barx10

barx10

40x5

60x5

80x3

100x3

110x1

115x1

122.5x1 PB

125x1 PB!

reverse bench

60x8

80x8

80x8

80x8

seated DB press

17.5x6

35x6

37.5x6 pb

40x6 pb

bradford press

40xfailure

40xfailure

40xfailure

4 of us slaughted..

then crew went down to smash some Carls Jnrs and celebrate Rexs Bday and his first Carbnite 3 hour window

feeling strong, morale is high

[Big john]

CAPO deadlift nats build up

week 6 day 3

DE squats

dynamic stretching 10mins

paused squats (working hip drive/explosiveness)

pegged the %s back abit just to be on the safe side hadnt done these before so thought i work on them now and then on DE days and maybe eventualy RE days

barx8

barx8

60x5

100x3

100x3

100x3

100x3

100x3

100x3 1st rep hips shot way to fast and high and ended up reeling back Lol

100x3

100x3

Speed rack pulls - below the knees

240x3

240x3

240x3

CG pull downs - slow on the negatives

66x8

92x8

76x8

76x8

76x8

Standing Hammy curls

3x15

done under an hour

off home for a shake and 1 pizza

[Big john]

CAPO deadlift nats build up

week 6 day 4

DE bench

scap protocol and foam rollering - 20 mins

bench

barx10

add blue band

barx10

40x5

60x3

75x3

75x3

75x3

75x3

75x3

75x3

75x3

75x3

75x3

75x3

seated DB press

3xbeyond failure

Rear delt flyes - slow negatives

12.5x12

12.5x12

12.5x12

12.5x12

JM press - ala dave tate (will use this style on the heavier JMs

40x6

60x6

80x6

80x6

Medicine ball Decline crunches

3x12

2 of us got thru that in about 45-50mins

[Big john]

CAPO deadlift nats build up

week 7 day 1

Max Effort deadlifts

foam rolling and stuff 15 mins

deadlifts

60x10

160x5

180x3

200x3

220x1

240x1

260x1

272.5x1 (probable opener)

290x1

good speed, working on my hip snap...just to help generate that extra lockout speed. i want to leave no doubt on the platform come dec 8

Blue band Vbar PDs - double choked paused/slow negatives

4x8

face pulls

48x12

48x12

48x12

48x12

DB side bends

40x20

40x20

40x20

40x20

[red machine]

casual 290s....loooose kent 8)

[Big john]

casual 290s....loooose kent 8)

grip and rip 8)

[Big john]

CAPO deadlift nats build up

week 7 day 2

Max effort bench

scap protocol/foam rolling 15mins

forgot belt...infact i have nfi where i put it lol, do i even memory? made things abit challenging

bench

barx10

barx10

40x10

60x3

80x3

100x3

110x1

115x1

120x1

125x1

incline DB press

22x5x8

35x8

35x8

35x8

35x8

Chest supported DB rear flys

12.5x12

12.5x12

12.5x12

12.5x12

Upright rows

4xfailure

[Big john]

CAPO deadlift nats build up

week 7 day 3

dynamic effort squats

Pre fatigue Block

foam rolling 10mins

Box squats - to depth and onto foam

barx10

barx10

60x5

100x3

120x3

120x3

120x3 speed slowed down

110x3

110x3

110x3

110x3

110x3

GMs

60x8

120x5

120x5

120x5

SLDL

60x10

140x6

160x6

180x6

GHR

3x5

medicine ball crunches

3x10

nothing left in the tank...drenched in sweat, lost track of how much water i drunk.

real tough week this week mentally...One of my best friends since i was in nappies. His grandfather finally lost his battle to cancer last week (was also like a granfather to me). but i have to just dig deep and fight harder.

[Big john]

CAPO deadlift nats build up

week 7 day 4

Dynamic effort bench

usuall scap warmups 10mins

bench

barx10

add blue band

barx10

40x5

60x3

80x3

80x3

80x3

80x3

80x3

80x3

80x3

80x3

OHP strict

barx12

40x8

60x5

70x3 RPB

75x3 RPB

80x2 missed 3rd RPB

70x5 RPB

JM press - ala coach styles

barx12

30x12

30x12

30x12

30x12

30x12

21s

40x21

40x21

40x21

40x21

EZ bar cheat curls

30x8

40x8

45x8

50x8

1 hour and 4 mins

DBC had a good train tonight alongside the EMG,will need to make more trips up to CBC