Iron Mind

[Big john]

CAPO deadlift nats build up

week 8 day 1

///enter the void/// Pre-fatigue block

Feeling like hammered shit

foam rolling 10mins

Max effort squats

barx8

barx8

60x5

100x3

120x3 b

140x3

150x1 b,w

170x1

185x1

head supported BB rows

60x8

60x8

80x8

80x8

Chins

3x3 then negatives till failure

Green band rows - suckers choked hard

4x12 slow negatives :twisted:

planks

1:02

1:03 beaten by a mere second by TP

squats were tough, lower back/hamstrings/knees/glutes were just screaming. the 185x1 was a true grind, but this is exactly where i need to be atm..Im on the home straight 3 more trainings till a well derserved deload

[hjp]

Looking good bro. Is the upcoming comp you are doing a deadlift only meet?

[Big john]

Looking good bro. Is the upcoming comp you are doing a deadlift only meet?

Yea bro, Im also doing it to Qualifiy for australasian push/pull compp at FITX Melbs next year. CAPO are selecting 25-30 lifters to lift at the comp from all the 5 states + nz

CAPO deadlift nats build up

week 8 day 2

///enter the void/// Pre-fatigue block

Max Effort Bench

Scap drills 15 mins

Bench

barx10

add blue bands

barx10

60x5

80x3

100x3

110x1

115x1

120x1

OHP - strict

60X5

60X5

60X5

60X5

floor press

60x8

80x6

100x5

110x3

100x5

80x6

60x8

tricep cable pushdowns

4x12 fullstack

another sesh done, was a toughie

[Big john]

CAPO deadlift nats build up

week 8 day 3

///enter the void/// Pre-fatigue block

Dynamic Effort Deadlifts

Rack pulls - mid shin

60x8

100x5

140x5

180x3

220x2

220x2

220x2

220x2

220x2

220x2

220x2

220x2

220x2

220x2

GMs - big stretch in the hams/glutes

60x8

60x8

60x8

60x8

Standing leg curls

4x12

GHR

3x8

Cable Rows

54x15

54x15

54x15

54x15

done in 45mins

Shocked at the speed at the rack pulls tonight, just explosive as hell and the hips are just snapping out the weight like nothing. bodes well for next saturday..time to show the peeps the real deal

Body alot better today, coming towards the tail end of pre-fatigue block one more bench sesh on friday and the Deload will kick in.....and then

we wait...

[Big john]

CAPO deadlift nats build up

week 8 day 4

///enter the void/// Pre-fatigue block

Dynamic effort bench

scap protocol 10mins

Bench

barx10

barx10

40x5

60x3

80x3

95x2

95x2

95x2

95x2

95x2

95x2

95x2

95x2

110x1

120x1

130x1

OHP - strict

60x6

60x6

60x6

60x6

60x6

60x6

DB side lat rises

12.5x10

12.5x10

12.5x10

12.5x10

Superset

DB rear flys

12.5x10

12.5x10

12.5x10

12.5x10

Bench feeling really strong atm 130 wasnt even a grind. will look to test it after comp and hopefully get my goal of this year 140x1

Done, deload time

[Old Bull]

Buildup Been Good, :clap: Health Been Good, :clap: Food Been Good, :clap: now its time to party. :clap:

[M.T]

How'd you go bro? few records fall I bet.

[Big john]

How'd you go bro? few records fall I bet.

Buildup Been Good, :clap: Health Been Good, :clap: Food Been Good, :clap: now its time to party. :clap:

thanks guys!

CAPO national deadlift comp

Weighed in the lightest ive been in a long time at 125.5kgs partly due to diet change and being struck with a massive head cold 2 days out from comp. had the option if i wanted to to try and loose the 500grams to bring me down into the 125 class but decided to stay in the 140kgs (ended up being the smarter choice had i dropped more id prob run the risk of fatigue more quicker because of my cold.)

Class 140kg/Div Raw (just belt+natty)

1st attempt - 272.5 www NZ rec

2nd attempt - 302.5 www NZ rec & Comp pb

3rd attempt - 310 wrw NZ rec & comp pb

4th attempt(record breaker attempt) - 315 rrr stalled at the knees no lift

10 kg Gain on deadlift since last comp in september

Biggest deadlift of the comp

comp was ran on Glossbrenner formula so i placed (from memory) 3rd in Opens Men, and 2nd or 3rd overall, just missed out by 3 points for top spot.

I went into this comp to acheive three objectives..

1 break/set my olds records

2 come in top 3

but my main objective these last 2 months has been..

3 qualify for australasians

Want to thank my Training partners Tank and rex for helping me prep for the last 2 months.....these guys have kept me focused on the goal and just to to say a big thanks fellas

was great to catch up with some new and old faces at the comp too - nate225/SFS/Tinytraps/optimas/android and afew others.

Huge Props to all the sponsors who came on board for the comp. And a huge thank you to Steak who has help me out with my training programme these last these last couple of months and to Barbelle for organizing an awsome comp!

i leave you with 310kgs

the Hunted has become the hunter...... for 800lbs

[red machine]

good time big guy, all day!!! love your work

Class 140kg/Div Raw (just belt+natty)

lifts capo, claims natty?

:pfft: :pfft: :pfft:

[tomsammce]

good time big guy, all day!!! love your work

Class 140kg/Div Raw (just belt+natty)

lifts capo, claims natty?

:pfft: :pfft: :pfft:

Your one cheeky kunt mate I swear. Lol.

Good job on the pb big J

[FellowshipOfTheRon]

woah nice work there man, big effort!

[Big john]

good time big guy, all day!!! love your work

Class 140kg/Div Raw (just belt+natty)

lifts capo, claims natty?

:pfft: :pfft: :pfft:

Your one cheeky kunt mate I swear. Lol.

Good job on the pb big J

haha cheers fellas

woah nice work there man, big effort!

Thanks bro!

footage of my lifts and afew others that ive taken under my wing

[Pabs]

Awesome lifting mate! You deserve the results. :clap:

[Big john]

Awesome lifting mate! You deserve the results. :clap:

thanks mate 8)

off season mode time to get jacked beyond jackedness

still have my head cold from the weekend so all phlemy as hell still

week 1 day 1

ME bench

scap protocol 10 mins

Bench

barx10

barx10

40x5

60x3

80x3

100x1

110x1

120x1

130x1

140x1 PB! and to commands

chest supported rear delt flyes

12.5x12

12.5x12

12.5x12

12.5x12

supersetted with DB side latrals rises

12.5x8

12.5x8

12.5x8

12.5x8

Face pulls - slow negatives

68x10

68x10

68x10

68x10

Floor press

60x15

80x15

90x15

100x12

done.

Super happy to knock out the 140!, has been a goal of mine to hit this year. great to see the dramatic improvements in my bench these last few months good way to end the years worth of prep and training, building up some awsome momentum for 2013!

vid

[Big john]

week 1 day 2

DE squats/deads

dyanamic warmups 10 mins

Box squats - foam/depth

barx10

barx10

60x5

95x3

95x3

95x3

95x3

95x3

95x3

95x3

95x3

Deadlifts againest blue bands

140x2

140x2

140x2

140x2

140x2

140x2

GMs

60x8

65x8

65x8

65x8

calf rises

FSx15

fsx15

fsx15

fsx15

standing crunches againest blue band

4x15

slowly easin back into it, didnt help that much thou lol was rough as guts..not sure if fully recoverd from cold, comp or a combo of the both...home for some carls jnr and home made choc biscuts

[Big john]

Off season in full swing, BW going down...strength going up, lapping it up!

week 1 day 3

DE bench

Scap protocol 10 mins

right shoulder (med delt) still abit niggly from friday - chances are i slept on it funny

bench

barx10

barx10

40x5

50x3

70x3

70x3

70x3

70x3

70x3

70x3

70x3

70x3

70x3

70x3

OHP - strict

60x5

60x5

60x5

60x5

CG BP

60x15

70x12

80x12

100x7

Ez-bar curls

30x10

40x10

40x10

40x10

supersetted with Zottman curls

12.5x10

12.5x10

12.5x10

12.5x10

all kinds of jack3d biceps veins

45mins

[Big john]

week 2 day 1

Off season mode

Max effort squats

Foam rolling/dynamic stretching 20 mins

Revising my form tonight and only usuing belt when absolutely necessary

wide hand placement, narrower stance, oly shoes...going to rotate between different setups and heel/flat shoes

squats

barx8

add blue bands

barx8

60x5

100x3

120x3

140x1

150x1 B - leaning foward out of the hole again :x

155x1 same again :x

120x3

seated GMs

60x8

60x8

80x8

80x8

80x8

Ghetto GHRs

4x5

Giant set

LLC

60x8

60x8

60x8

60x8

DB side bends

40x20

40x20

40x20

40x20

band ab crunches

4x10

Done

notes:

new set up allowd me to get depth alot easier but i think i was going to deep, and again as i came up out of the hole i started to tilt forward. im having a hard time trying to keep my chest up once i start nearing my max %s, so im going to experiment with afew things and see if they help

[maccaz]

Foam rolling/dynamic stretching 20 mins

hey man just wondering what you do for dynamic stretching, i foam roll already and do some basic stretching trying to improve my flexibility especially hip. any videos or anything you can point me towards? cheers

[Big john]

Foam rolling/dynamic stretching 20 mins

hey man just wondering what you do for dynamic stretching, i foam roll already and do some basic stretching trying to improve my flexibility especially hip. any videos or anything you can point me towards? cheers

hey bro i usually do a variation of dynamic hip stretching and agile 8 before squats or a scapulua warmup if im benching

week 2 day 2

Off season mode

ME bench

foam rolling/scap protocol 15 mins

have split shifts all this week so getting the training when i can. so will be without my tps till thursday

Floor press (find a 90%ish max)

barx10

barx10

60x5

80x3

100x3

110x3

115x1

120x1

130x1 pb

135x1 pb 90%

DB incline press

22.5x14

30x14

30x14

30x12

DB side rises - one arm

10x12

10x12

10x12

10x12

chest supported rear delt flyes - tension on at all times

12.5x12

12.5x12

12.5x12

12.5x12

done in an hour and then back to work

[hjp]

Solid bench PR back there mate. Good stuff John

[Big john]

Solid bench PR back there mate. Good stuff John

thanks mate, awsome lifting at the Os bro :clap:

week 2 day 3

Off season mode

DE squat

usuall dynamicy stuffs 15 mins

tried out squatting in flats today and mixed up hand placements. i can tell ive got a alot of work to do to get my squat sorted. So some of the sets were fast some slow..some just unco lol

Gym brought out a nice black ivanko power bar, thought it be rude not o use it

squats

barx10

barx10

60x5

112.5x3

112.5x3

112.5x3

112.5x3

112.5x3

112.5x3

112.5x3

112.5x3

112.5x3

112.5x3

112.5x3

Rack pulls - below knees (at sticking point)

240x3

240x3

240x3

Wide bar Lat PDs

82x15

82x12

82x12

82x12

82x12

Leg rises

5x15

[Big john]

Have been training just not logging, work and xmas...as some of you may know. Myself and Optimas have qualified for the CAPO australasian Push/pull at Melborne next year in march, And ive also managed to rank one of the Top 10 deadlifters from the Nats in Dec out of both countries. most of the training will focus on deadlifts but ill still be putting the same amount effort into my squat and bench

week 2 day 4

DE bench

Bench

barx10

barx10

40x5

60x5

77.5x3

77.5x3

77.5x3

77.5x3

77.5x3

77.5x3

77.5x3

77.5x3

77.5x3

77.5x3

Seated DB press

20x12

25x12

25x12

25x12

25x12

25x12

Upright rows

barx10

40x10

40x10

40x10

40x10

JM press

30x12

30x12

30x12

30x12

BB wrist curls front/behind

40x10

40x10

40x10

40x10

week 3 day 1

ME deads

Deadlifts

60x5

160x3

200x3

230x3

250x1

270x1

285x1

Head supported BB rows

60x10

60x10

60x10

60x10

60x10

60x10

landmines

10x20

10x20

10x20

10x20

hangin knee crunches

3x10

week 3 day 2

DE squats

Box squats-high box

barx8

barx8

60x3

100x3

122.5x3

122.5x3

122.5x3

122.5x3

122.5x3

122.5x3

122.5x3

122.5x3

GMs

60x6

100x5

100x5

100x5

100x5

Dimel Deads

60x10

100x8

140x8

180x6

180x6

GHRs

5x5

Hanging abs

5x10

[steak]

solid bit of carbed up mahi bro 8)

CAPO NZ, CBC and sponsors right in behind you both as always. We'll catch up soon for a hui and set the ball rollin 8)

[Big john]

solid bit of carbed up mahi bro 8)

CAPO NZ, CBC and sponsors right in behind you both as always. We'll catch up soon for a hui and set the ball rollin 8)

Cheers boss! 8)

Mega keen to catch up with a Hui bro...might drop you a fax in accouple days 8)

New cam, new editing...todays training

[tomsammce]

Dat feel when lil nicky watching u from his office lol