Iron Mind

[startinfromscratch]

Dat feel when lil nicky watching u from his office lol

lololol

any chance next time can u get side vid and front vid of your box squats braj?

[Big john]

Dat feel when lil nicky watching u from his office lol

lol bro

Dat feel when lil nicky watching u from his office lol

lololol

any chance next time can u get side vid and front vid of your box squats braj?

will try to nxt squat sesh bro, tight in the corner with the the other squat rack right next to that one.

[Big john]

week 3 day 3

Dynamic effort bench

getting into the gym when i can.

Usuall scap protocol 15 mins,

Bench

barx10

barx10

40x5

60x3

85x3

85x3

85x3

85x3

85x3

85x3

85x3

85x3

OHP - strict

barx12

40x5

60x3

70x1

80x1

90xmiss whuck :evil:

80x3 RPB

60x10

JM press

30x8

30x8

40x8

40x6

21s - ez bar

30x21

30x21

30x21

30x21

30x21

DB hammer cheat curls

20x10

20x10

20x10

Zottman curls

12.5x10

12.5x10

12.5x10

The Guns of Navarone :grin:

Hanging knee rises

3x10

swole

[Big john]

[Big john]

week 4 day 1

Max squats

usuall warmups and foam rolling, maybe taking a more aggressive approach to help loosen up the spine abit more when squating esp the upper region, have been thinking of doing something similar to Hip contrasting, but with my spine lolololol

Squats- raw/flat shoes/bar lower still finding my happy medium here still

barx5

barx5

60x5

100x3

120x3

140x1 (b)

160x1

170x1 raw PB

185x0 miss, got down sweet, coming out of the hole my mind was thinking "heres where the wraps kick in" nada happen...1st time i had to bail on a weight had no spotters ahh well

160x1

160x1

160x1

DB rows

50x8

50x8

50x8

50x8

50x8

all i had time for gym closed early

[Big john]

notes to self

Hips 1st

sit back more

keep upright

shins vertical

[Big john]

2/1/2013

week 4 day 2

Max effort bench

usuall warmups -15mins

Bench

barx10

barx10

40x5 - add blue band

60x3

100x3

110x1

115x1

120x1

125x1 PB 5kg gain

Seated DB press

27.5x5-5sets

DB rear flyes

15x10-6sets

glose grip bench

60x12

80x12

90x12

100x12

[Big john]

3/1/13

week 4 day 3

DE deads

usuall warmups 15mins

rack pulls - inch below knees

100x5

140x3

160x3

180x3

200x3

220x2-10 sets

LLC

48x20-4 sets

Green band seated rows - looped :twisted:

GBx12-6sets

Chins back n grip alrdy fatigued :twisted:

3 sets till failure

loop blue band

3 sets till failure

[Optimass]

This from Wayne Howlett ...

Recently the GPA (Global Powerlifting Alliance) voted that we would now sanction single Deadlift competitions, which would allow World Records to be set during National single lift events.

CAPO's National Deadlift was held in most states of Australia early in December.

Here are the mens GPA World Records from that event.

Big John - GPA World Record ... well done bro. Only first round but great to see your name in there WOOP!

[startinfromscratch]

in light of your world record bro.....

[Big john]

This from Wayne Howlett ...

Recently the GPA (Global Powerlifting Alliance) voted that we would now sanction single Deadlift competitions, which would allow World Records to be set during National single lift events.

CAPO's National Deadlift was held in most states of Australia early in December.

Here are the mens GPA World Records from that event.

week 4 day 4

dynamic effort bench

usuall stuff 10 mins

bench

barx10

barx10

40x5

60x3

80x3

100x2 - 10 sets

worked up to heavy max

120x1

130x1

141x1 pb abit ugz..actually not to bad when i checked the footage. but ill bank that

OHP - strict

60x6

60x6

60x6

60x6

60x5 failed last

Side lat rises

12x10

12x10

12x10

12x10

SS w/ rear delt Flyes

12x10

12x10

12x10

12x10

DB hammer curls

20x20

20x20

20x20

20x20

20x20

ss with zottman curls

12x10

12x10

12x10

12x10

swole, jacked, tannedand pumped to bits...Good train with the EMG

[Big john]

week 5 day 1

Max Effort squats

warmup stuffs 10 mins

change over with setup...6-8 weeks of trail and error, Wide stance (just a smidge narrower than how ive done in the past, belt to crowd, lower bar placement and really trying to squat with my hips rather and quads

squats..find a 3rm raw+

barx8

60x5

60x5

100x3

120x3

140x3 (b)

150x3 (b,w)

162.5x3 RPB

Band GMs (green+blue) delts/arm couldnt handle BB Gms

Bx10- 5sets

Ghetto GHRs

5x5

Landmines

40x10 - 4 sets

Hanging knee bends - core getting stronger

4x10

[Big john]

[Danomyte]

Mean trainings and PBs uso - good on ya man - keep it up bro.

Cool vid too - it's always good to document trainings by vid - gives you a guide to go off and always good looking back in a years time.

And big congrats on the WR bro #TheMan

Take it easy uce #TeamDJ #100% :nod:

[Big john]

Mean trainings and PBs uso - good on ya man - keep it up bro.

Cool vid too - it's always good to document trainings by vid - gives you a guide to go off and always good looking back in a years time.

And big congrats on the WR bro #TheMan

Take it easy uce #TeamDJ #100% :nod:

agree bro, found it comes in handy esp if youre trying to find a breakdown in technique in a specific lift.

churr my iron brother...abit of a bonus that 8) - still gotta keep pushing myself and my potential

[Big john]

week 5 day 2

Max effort bench

usuall warmup 10mins

Bench

barx10

barx10

40x5

add 2 board

60x5

100x3

120x3

140x1

150x1

160x1 5kg pb

floor press

80x12-4sets

db side lat rises

12.5x10-5 sets

rear flyes

half stackx12 - 4 sets

upright rows

4 sets of 12

[Big john]

week 5 day 3

Dynamic effort squats/deads

shits aching left, right and centre...esp the bicep tendons

usuall warmups - foam rolling 15 mins

box squats - depth

barx8

barx8

60x5

60x5

100x3 - 8 sets

deadlifts against blue bands

160x1 - 10 sets, focus on ripping speed

GMs - kept lite biceps playing arseholes

40x15

40x15

40x15

40x15

40xrepped out till failure

hammies and glutes feeling it hard

hyperextentions

3 sets till failure

[Big john]

the plays of this week

[Big john]

yesterdays train

week 5 day 4

dyanamic effort bench

bench

barx10

add 2 purple mini bands jacked pretty hard and threaded under the bench

barx10

40x5

60x3

70x3 - 10 sets

OHP strict

40x5

60x3

70x4

70x4

70x4

close grip bench

60x5

100x5

110x5

120x5 RPB

Ez bar curls

30x10 - 10 sets

week 6 day 1

Max effort Deadlifts

deadlifts

100x5

140x3

160x3

180x3

200x3

220x1

240x1

260x1

280x1

300x1

220x6

DB rows

50x8 - 5 sets

DB side bends

40x20

40x20

40x20

40x20

Hanging kness rises

bwx10

bwx10

bwx10

bw+10x10

bw+10x10

good sesh, making the most of the deadlift sessions...never felt stronger than i did tonight, speed was good.... but it needs to be more if im going to hit my goal for CAPO australasians, i need to be more aggressive in the start of the pull and continue the momentum thru to lockout...just letting my anger and intensity take over now. and i love it

[startinfromscratch]

U need to channel make the muss bro. Before your third attempt "uncle f U c k e n Bullie!!" lolololol

[Big john]

the hate will flow at fitx :twisted:

week 6 day 2

Max effort bench

Teamed up with Optimass at Club phys tonight as we are both prepping for the Australasian push/pull in march..plenty of intensity between the 2 of us

usuall warm ups

Bench

barx10

barx10

40x5

60x5

80x3

100x3

110x3

120x1

130x1

140x1

142.5x1 PB

145x1 PB

Reverse grip bench

60x8

80x8

80x8

80x8

80x8

Machine Should press

4x10

OHP - strict

50x10-5 sets

rear delt flyes

14x10 - 4 sets

[Big john]

week 6 day 3

Dynamic effort squat

foam rolling 15 mins

Squats

barx8

60x5

60x5

100x3

112.5x3 - 8 sets

Rack pulls - set mid shin

235x3

235x3

235x3

Chins

bwx5 - 4 sets, good to see progress here

Lat PDs - medium grip

64x15

86x12

86x12

86x12

86x12

LLCs

48x20

48x20

48x20

48x20

48x20

hamstrings blown up harm

was an ok sesh, was hard to find the squat groove tonight. back maybe abit fatigued from Deads still.

liked the racks from mid shin, good level to train my weak spot and the pull is harder to initiate. hamstrings took a hiding

[Big john]

week 6 day 4

DE bench

man felt tight everywhere, upperback and lats were giving me mongrels

usuall foam rolling/ dynamic stretching

bench

barx10

add blue band

barx10

40x5

60x3

working sets

80x3 - 10 sets

seated DB press

20x12

27.5x8

32.5x8 - 3 sets

chest supported rear delt DB flyes

15x15 - 5 sets

dropset

8xfailure

knee rises

2 sets of 15

add 6kg db

2 sets of 15

[Phedder]

Solid training Big John, bench PBs and casual 300kg deadlifts :clap:

Any idea how much tension you get from the blue band? You loop it under the bench right?

[Big john]

Solid training Big John, bench PBs and casual 300kg deadlifts :clap:

Any idea how much tension you get from the blue band? You loop it under the bench right?

do i even squat? :-s :doh:

thanks phedder...you aint doing to bad yaself mate :clap: , these last couple months have seen some big improvements in my bench and dead, squat not so much. but im dif putting in the work to try and rectify it :nod:

yeap loop under bench, gives me about 15-20kgs at lockout