Iron Mind

[Big john]

week 11 day 2

ME bench

good time with my scap protocol + foam rolling - 20mins

Bench

barx10

barx10

40x5

60x3

80x3

100x3

110x1

120x1

130x1

140x1

147.5x1 PR, fuaaark stoked!

Incline db presses paused for a 3 cont

20x8

30x8

30x8

30x8

30x6

DB side laterals

12x12 - 4 sets

rear delt flyes

22.5x8 - 4 sets

DB front delt rises

12.5x20 - sets

[Big john]

[Optimass]

f*ck yeah ... said a few hail Marys tonight too bro ... great lifting. 160+ by end of year :nod:

[tinytraps]

Bawse benching for only feb, definetley good for 160+ this year!

[Big john]

TY men, 160 is a dif target for 2013!

Week 11 day 3

DE squats

usuall stretching 15 mins

box squats

bar - lots of sets

60x3

60x3

100x3

120x3 - 8 sets

GMs

120x3 - 6 sets

LLC

54x10 - 6 sets

KB squats

20x8 - 4 sets

[Big john]

week 11 day 4

DE bench

Bench

barx10

barx10

40x5

60x5

87.5x3 - 8 sets

OHP strict

40x8

60x5

70x3

80x1

90x1 PR!

JM press

30x12 - 5 sets

21s

30kgs - 6 sets

EZ bar Cheat curls

50x8 - 4 sets

[Big john]

week 12 day 1

ME squat

usuall foam rolling/ Dynamic stretching

Squats

barx8

barx8

60x5

100x3

120x3 b

140x1

150x1 b,w

160x1

170x1

180x1

Wide grip Pull ups

bwx4 - 5 sets PR for me ive never been strong in this movement so tonight suprised to heck out of me

DB rows

40x8

50x8 - 4 sets

Wide bar cable rows

92x12 - 5 sets

Leg rises

bwx12 - 4 sets

Side bends

20x30 - 4 sets

Just me tonight...flying solo But feeling alot more confident in the squat than i was previously accouple weeks back...have made some slight adjustments to my technique and im also having the belt alot higher, basically right under my ribs/chest cavity. its something im trialing out atm,

According to Earnie Lillybridge: while not giving you much pop out of the hole, (as opposed to having the belt lower/over your stomache) - Having it higher supposed to help bring the chest up coming out of the hole, Something of a weakness of mine - So im gonna roll with it for now

[Big john]

[Big john]

week 12 day 2

ME bench

usuall warmups 10 mins

Floor press

barx10

barx10

40x5

60x5

80x3

100x3

110x1

120x1

130x1

140x1 PR

142.5x1 PR

122.5x4 Rep PR

OHP strict

65x5 - 4 sets

JM press

30x10 - 4 sets

tricep extn - rpe attachment

32x10 - 4 sets

DB overhed tricep extn

12.5x10 - 3 sets

[Big john]

week 12 day 3

DE deads

usuall warmup stuff 10 mins

Rack pulls - from shin

barx10

60x5

140x3

180x3

205x3 - 8 sets

GMs

60x8

80x8 - 4 sets

yates rows

60x12

80x12 - 4 sets

1 leg LLC

24x12 - 5 sets

deloading as of sunday, may come do a very light sesh of deads of tues, just to keep the motor patterns well oiled then fly out on thrusday morning...this sunday i wont have to hold back

Fitx, pepper thy angus

[Big john]

Well..Back home!, Man what can i say....Such an epic weekend at FitX!!!!

Both Geordie Shields and i had a sucsessfull comp at FITX, him doing both bench/dead comp and me doing the deadlift only.

Pulled my biggest deadlift in comp to date and smashed both the records i set last dec by 10kgs im now in the 700lbs club!!!!

1st attempt - 290 www

2nd - 307.5 www

3rd - 320kgs rww...hardest pull of my life!!!

i belive thats both a NZ rec and the GPA WORLD record in the 140kg weight class. i will confirm that asap.

Met some Bloody awsome lifters from auz. very welcoming and there are some STRONG units. just want to thank Wayne Howlett and the rest of the ozzie crew for making us feel welcomed!

Big ups to Optimass's aunty and uncle for their hospitality and letting us stay at there house for the weekend..thank you so much for letting me stay there. such an awsome and welcoming couple!

and to my sponsors CBC, All the people that organized the event and ran the tables

[Pabs]

Well done mate! Really happy for you that you did well, broke pb's AND possibly a world record. Awesome stuff.

I can't wait to see what you pull by the end of the year. :clap:

[M.T]

:clap: Epic pull brah nice work!

[FellowshipOfTheRon]

thats really awesome man, you are doing a strong job representing NZ overseas, setting new records all the time and all that. what more could we ask for? now you are so far ahead you are facing the toughest competitor - yourself! keep goin hard \:D/

[Big john]

Well done mate! Really happy for you that you did well, broke pb's AND possibly a world record. Awesome stuff.

I can't wait to see what you pull by the end of the year. :clap:

Thank you pabs, appriciate the kind words mate. hopefully ill be looking to add a bigger margin come nxt deadlift nats in december :wink:

:clap: Epic pull brah nice work!

Thanks bro...toughest pull ive ever done! but super stoked to hit it!

thats really awesome man, you are doing a strong job representing NZ overseas, setting new records all the time and all that. what more could we ask for? now you are so far ahead you are facing the toughest competitor - yourself! keep goin hard \:D/

Many thanks FoTR, what more could i ask for?....how about a week off? hahaha. will take abit of RnR and get back into it. still plenty of competitor to test myself against and motivate me to further heights!

here are the vids of my attempts

2nd 307.5

3rd 320

[icecream]

I wasn't going to train today, but then I saw your vids on fb and went on my merry way to the gym awesome stuff

[Pabs]

The determination and fight you put in to complete your third lift was amazing. Sheer guts and a refusal to give in. Bloody well done. :shock:

[Old Bull]

Shot Bro :clap: :clap:

[Big john]

I wasn't going to train today, but then I saw your vids on fb and went on my merry way to the gym awesome stuff

mean, hope you smashed out a mean session 8)

The determination and fight you put in to complete your third lift was amazing. Sheer guts and a refusal to give in. Bloody well done. :shock:

thanks pabs, had been training up for this comp since last year and 320 was the goal and i was going to acheive that number come hell or high water :nod:

Shot Bro :clap: :clap:

thanks OB

[Big john]

Week 1 Day 1

Max effort Squats

Back into it

foam rollering 10 mins etc

Box squats - parallel easin back into it

establish a 3RM

barx10

barx10

60x5

100x3

120x3

140x3 b

160x3

170x3

180x3 PR and new 3RM

GMs

100x5

120x4

120x4

120x3

GHR

4x5

Leg rises

bwx12 - 4 sets

Hanging knee rises

bwx8 - 4 sets

superset with landmines

10x10 - 4 sets

Good to back into it and get a PR on squats, must be the new tee

[Big john]

week 1 day 2

ME bench - 90%

Scap protocol - 10 mins

Bench

barx10

barx10

40x5

60x3

add 2 board

80x3

100x3

110x3

120x3

130x1

145x1

Floor press

100x5

110x5 - 4 sets

chest supported Purple band rear flyes

bx12 - 4 sets

DB side lat rises

12.5x10 - 4sets

12.5x8

AM

Pretty full on Day, ran a bench/squat workshop down at CrossFit Manakau this morning and checked out the box, they havent converted me :grin: but just interesting to see how they train etc. Great to see the form on most of the oly/pling movements are well polished..Kudos to the team there

PM

weird benching without any niggles, almost....alien. will keep the intensity for both squat and bench down for the time being aswell. Staying in the 90-92% range as im training by myself (just for the time being) but will add in more intensity on my assistance movement as i beleive im getting some great carry over from them

[Big john]

week 1 day 3

DE effort squats - 45%

Piriformis hardball rolling 10 mins then usuall Dynamic stretching

box squat - Depth

barx10

barx10

60x5

90x3 - 8 sets

Deadlift against blue bands

145x2 - 7 sets

GMs

60x10 - 4 sets

Hyperextentions w/blue bands

bx12 - 4 sets

standing Calf rises - 2 sec paused contractions

128x20 - 5 sets

done around an hour good blast out. Squats felt super good really setting some boosting speed off the box now, need to up my conditioning thou

[OnlyHuman]

Strong journal name :clap:

[Phedder]

Strong journal name :clap:

And strong signature :twisted:

[Big john]

Strong journal name :clap:

And strong signature :twisted:

8)

week 2 day 1

ME deadlifts

foam rolling etc 10 mins

Deadlifts

60x5

140x3

180x3

200x3

220x1

240x1

260x1

280x1

300x1

Pendley rows

100x8 - 6 sets must get stronger at these

Chins

3 sets till failure

Face Pulls

54x10 - 5 sets

knee rises

bwx12 - 4 sets

DB side bends

30x20 - 4 sets