Iron Mind

[hjp]

Bench is getting strong bro! Keep nailing that bench work, in fine form.

[Big john]

Bench is getting strong bro! Keep nailing that bench work, in fine form.

Thanks HJP, im liking the progress im making on bench!

week 7 day 1

Max effort deads

Usual stuff with foam roller etc - 15 mins

Deadlifts

140x3

160x3

180x3

200x3

220x1

240x1

260x1

280x1

300x1

Chins

Bw 5x5

1 arm cable rows

68x10 - 5 sets

Face pulls

FSx15 - 6 sets

[Big john]

week 7 day 2

Max effort bench

Usuall warmups and foam rolling - 15 mins

Bench

barx10

barx10

40x5

60x5

80x3

100x3

110x3

120x3

132.5x1

Incline DB press

20x15

30x8

40x8 - 3 sets

DB side laterals

12.5x12 - 6 sets

DB rear flyes - slow eccentric

12.5x10

8x10 - 4 sets

upright rows

30x10 - 5 sets

just worked up to 92% for bench, right shoulder is feeling abit fatigued atm so stopped it there. which is all good as i was supposed to go to 92% anyway

[red machine]

right shoulder is feeling abit fatigued atm so stopped it there

Noted....

[Big john]

week 7 day 3

tough day at the office, got my ass handed to me tonight

DE squats

usuall dynamic stretching 15mins

Box squats - depth/foam

barx lots of sets

60x3

60x3

100x3

120x3

120x3

120x3

120x3

110x3 dropped back...speed had slown

110x3

110x3

GMs

60x6

100x6

110x5

110x5

110x5

dimel deads - raw

140x5

140x5

160x8

180x8

200x5

220x5

hanging ab rises

bwx8 - 6 sets

pretty av train and felt pretty av, squats just werent snappy enough and the speed was slow so cut back. seems squats are my biggest nemisis atm. ill just need to work harder and smarter and refine my tech

my Tp on the other hand was one fire tonight..maybe he put something in the preworkout he gave me lol

[Big john]

week 7 day 4

Training at Coast barbell club on sunday, CBC is no onboard and will be sponsoring Opti and I...its just awsome!, as we continue our prep towards Australian push/pull

DE bench

Bench

barx10

barx10 - add blue band

40x5

60x3

85x3

85x3

85x3

85x3

85x3

85x3

85x3

85x3

OHP strict

40x12

40x12

60x5

70x3 - 5 sets still abit niggles in the right shoulder so kept the reps lower

Close grip bench

80x15

80x15

80x15

80x15-strip set

Seated DB curls

20x10 - 4 sets

15x10 - 3 sets

[Big john]

week 8 day 1

Prefatigue block - yup...feeling it alrdy

ME squats

squats

barx8

barx8

60x5

60x5

100x3

120x3

140x1

160x1 b

170x1 b,w

180x1

150x3

v grip Rows

full stack x 8 - 6 sets

pulls downs - behind the neck

112x8 - 6 sets

Chins

3 sets to failure

Side bend

20x30 - 3 sets

squats were really good, 180 has been the most stable its EVER been, kept the chest elevated if best i could and trying to keep the elbows under the bar

[Big john]

some footage of the last week or so

[Big john]

week 8 day 2

ME bench

right delt, still giving me a hard time so i spent abit of extra time on foam rolling and warming up my rotator/scaps more than usuall

Bench

barx10

barx10 - add blue band

40x5

60x3

80x3

100x1

110x1

120x1

127.5x1 PB

130x1 PB! 5kg gain

OHP - strict

40x10

60x5 - 4 sets

Floor press - slow eccentric

80x8 - 4 sets

French press

6 sets of 15

[Big john]

week 8 day 3

DE deads

Rack pulls - 2 inchs below the knee

barxlots

100x3

140x3

180x3

200x3

220x2 - 10 sets

all future rack pulls will be done at this height as this is usually the start of my sticking point and then just below the knee where is finishes

GMs

60x5

60x5

100x5 - 4 sets

SLDL

140x8 - 5 sets last set only managed 3, magma hands

LLC

48x20 -5sets

chest supp DB rows

22.5x15 - 6 sets

last week of pre fatigue block, cant say ill miss it tbh they seem to get harder and harder as the strength % climb. all good thou...all the prep work for Australasians going good mentally and physically - Just over a month till the comp and im really looking forward to sharing the platform with such great world class lifters

[M.T]

PB in bench is always a good thang. :clap:

[Big john]

PB in bench is always a good thang. :clap:

160 paused by the end of this year..

week 8 day 4

Last day of pre fatigue block

DE effort bench

bench

barx10

barx10

40x5

60x3

80x2

100x2 - 10 sets, speed good despite shoulder

OHP - strict

40x6

50x6 - 5 sets

1arm Side lat rise SS with rear DB flyes

7x20 - 4 sets

12.5x15 - 4 sets

Seated DB curls

20x20 - 5 sets

glad the week is over, more muscle twitching than a crack addict. Next block has no bands so hopefully wont smash the shoulder as much

[Big john]

week 9 day 1

ME squats

usuall warmups 15 mins

Box squats - paralell depth

barx10

barx10 - add blue bands

barx10

60x5

100x3

120x3

140x1 b

160x1

180x1

200x1 PB

GHR

5x5

Horizontal Leg press

3px15

4px15

5px15

6px15

7px15

strip set

repped out set after set till just one plate on each side

Side bends

20x30 - 4 sets

Hanging knee rises

3x8

[Big john]

week 9 day 2

ME bench

usuall warm ups 15mins

bench

barx10

barx10

40x5

60x3

80x3

100x3 - add 2 board

110x3

120x3

140x1

150x1

160x1

165x1 PB 5kg gain

170x0

floor press

60x10

100x5

120x5

120x4

120x5

seated Rear delt DB flyes

17.5x12 - 4 sets

Tricep PDs

54x15 - 5 sets

Face Pulls

42x25 - 4 sets

[Big john]

week 9 day 3

DE squats/deads

usuall warm ups 15 mins

may have found the culprit for le dodgey shoulder...

dat squat setup, ahh well

Box Squats Depth

barxlots of sets

60x5

60x5

60x5

92.5x3 - 10 sets

Deadlifts against bands (blue)

140x3 - 6 sets

Lat pull downs - BTN/WG/MG

100x25 - 6 sets

Toe presses

worked up to 8 plates a side with 3 plate on the middle weight tree for 12 reps

then dropped it to 7ps and strip set it all the way down..pump swole cramp

hanging ab rises

4x8

good volume tonight, took lotsa vid of my squat and its looking abit better each time i get under the bar. wasnt till the lata of my work sets that i started to see my Hips opening 1st, then knees were tracking out and getting vertical placement going onto the box

[Big john]

week 9 day 4

DE bench

usuall warm ups 15mins

Bench

barx10

barx10

40x5

60x3

72.5x3 - 10 sets

OHP

40x8

60x4

70x4 - 4 sets

Incline DB hammer grip press (2 sec pauses)

20x10

2510

30x8 - 4 sets

Zotman curls

12.5x10 - 6 sets

[Big john]

week 10 day 1

ME deads

usuall foam rolling/stretching - 15mins

Deadlifts

60x5

140x3

160x3

180x3

220x1

240x1

260x1

280x1

305x1

220x7

DB rows

42.5x12 - 6 sets

Leg rises

bwx15 - 6 sets, got ab cramp on the 4th....fuark

Side bends

20x30 - 5 sets

land mines

10x20 - 4 sets

[Big john]

week 10 day 2

ME bench

usuall foam rolling/dynamic stretching - 15 mins

incline Bench

barx10

barx10

barx10

40x5

60x3

80x3

100x1

110x1

120x1

130x1 Pb was a rutheless grind and brutally ugly but will bank it lols

Rev grip bench - find a 3rm to work with

60x5

80x3

100x3 rpb

110x3 rpb

115x3 rpb

120x3 rpb new 3rm

DB seated shoulder press

20x5

25x5

32.5x5 - 4 sets

Side lat rises

12x8 - 4 sets

DB rear flyes

15x8 - 4 sets

[Big john]

week 10 day 3

DE squats

Dynamic stretching & band work - 15 mins

squats - raw,knee sleeves

barx10

barx10

60x5

60x5

100x3

112.5x3 - 8 sets

rack pulls - shin

235x3 - 3 sets

chins

bwx5 - 4 sets

lpd - vgrip

113x8

113x8

136x8 - 5 sets

1 leg standing hamstring curls

24x15 - 5 sets

rack pulls were challenging, all the rack pulls ive done this block have been from the shin, alot tougher than pulling from below the knee.

[Big john]

week 10 day 4

DE bench

dynamic stretching protocols - 15 mins

bench - 1st rep paused for a 2 count

barx10

barx10

40x5

60x3

80x3 - 10 sets

Seat DB shoulder press

22.5x15

27.5x15

27.5x15

27.5x15

27.5x11

27.5x10

rear delt flys

17.5x15 - 6 sets

Chest supported rear flyes

12.5x15 - 5 sets

hammer curls

12.5x15 - 5 sets

[Big john]

week 11 day 1

ME deads

Usuall foam rollering / stretching

Deadlifts

60x5

140x3

160x3

180x3

220x1

240x1

260x1

280x1

310x1

220x10 Rep PR

Chest supported DB rows

30x10 - 6 sets

Chins

bwxfailure - 4 sets

Weighted knee rises

bw+7kgx8 - 6 sets

[Danomyte]

Good stuff Big John!! 280 to 310 jump is BAWSE!!!

Keep the momentum going to bro - you got the POWER #TeamDJ #YouKnow!!!

[Big john]

[Dinesh]

crazy deadlifts bigjohn!!! :shock: :clap:

[Big john]

Good stuff Big John!! 280 to 310 jump is BAWSE!!!

Keep the momentum going to bro - you got the POWER #TeamDJ #YouKnow!!!

Cheers iron brother!!, pushing the momentum hard!! #all day!