Iron Mind

[Big john]

week 2 day 2

ME bench - 90%

Scap protocol - 10 mins

Incline bench

barx10

barx10

40x5

60x3

80x3

100x3

110x1

115x1

120x1

RG bench - Reverse grip opener with reds max...too easy

60x5

100x3

100x3

80x6 - 3 sets

DB shoulder press

20x15

30x8 - 4 sets

1 arm side lat rises

15x8 - 4 sets

drop setted to failure :twisted:

Rear flyes

15x15 - 5 sets

Mass delt fatigue...loved it

[Big john]

Trainings all over the fucken place atm and will be for about a week or more. So ive decided to change around all my training days so they are more conveinient for me.

weds - ME squat/dead

thurdays ME bench/shoulders

saturday DE squat/dead

sunday DE bench/shoulders

with alot more focus on my assistance movements with hypertrophy style training

week 2 day 3

DE squat

Dynamic warmup 10mins

squat - depth

barx8

barx8

60x5

100x3 - 8 sets

Speed is getting better

rack pulls

240x3 - 3 sets

lat pull downs WG

125x8

162x8 - 5 sets

LLCs

58x20

then super setted with 1 leg LLCs with slow negatives

to utter failure

Pendley Rows

60x8

80x8 - 4 sets

Hamstring pump was insane. could'nt even put my foot on the gass for 15 mins lol

[Big john]

week 2 day 4

DE bench

scap protocol 15 mins

Bench

barx10

barx10

40x5

60x3

82.5x3 - 10 sets

Seated DB press

25x15 - 5 sets

Dips

bwx8 - 4 sets

Rear DB flyes

15x15 - 5 sets

DB curls

17.5x25 - 6 sets

swolesville

[Big john]

week 3 day 1

ME deads

foam roll 5 mins

deadlifts

60x5

140x3

180x3

200x2

220x1

240x1

260x1

300x2 RPB

DB rows

40x10 - 5 sets

hanging knee rises

bwxfailure - 6 sets

vid to come

[Big john]

[Big john]

thursday

Week 3 day 2

ME bench

scap protocol 10 mins

Bench

barx10

barx10

40x5

60x3

80x3

100x2

110x1

120x1

130x1

140x1

150xmiss

incline DB press (2 sec pauses)

27.5x10 - 6 sets

Giant set

Upright rows

30x10 - 10 sets

supersetted

DB side lat rises

8-12.5x10 - 10 sets

[Big john]

saturday

super fatigued from both max days and work....felt like a zombie, so kept the assist very lite and the reps up slightly

week 3 day 3

DE squats

box squats - depth

barx10

barx10

60x5

100x3

120x3 - 8 sets

GMs

60x10

80x10 - 5 sets

GHR

3x5

LLC

54x12 - 4 sets

[Big john]

today

week 3 day 4

DE bench

scap protocol 10 mins

bench

barx10

barx10

40x5

60x3

80x3

90x3 -8 sets

OHP strict

40x10

60x5

70x5 new RPB

70x5

70x4 failed last

Jm press

30x10 - 4 sets

21s

30x10 - 5 sets

DB cheat curls

20x10 - 4sets

Superset

Zottman curls

7x10 - 4 sets

swoletown

[Big john]

week 4 day 1

ME squats

my goal over the nxt couple of months is to add between 2.5-5kgs on squat everytime i have a ME squat sesh. tonight is the start of that

Foaming rolling/stretching 10 mins

Squats - raw belt/wraps

barx8

barx8

60x5

100x3

120x3 b

140x1

160x1 b,w

185x1

140x5 RPB

pendlay rows

80x10

80x10

100x8 - 3 sets

Cable rows - vgrip

78x15 - 5 sets

wood chops

22x15 a side - 4 sets

took vid will post when i get some free time over the weekend hopefully (sunday)

[Big john]

week 4 day 2 thursday

ME bench

scap protocol 10 mins

Bench

barx10

barx10 - add blue band

40x5

60x3

80x3

100x2

110x1

115x1

120x1

130x0 PR attempt - some tawt rando came in and spotted me...had this :evil:

130x0 fatigued

seated DB press

27.5x5 - 5 sets

JM press

40x8 - 5 sets

Tricep PDs

FSx15 - 7sets

DB skull skull crushers

12.5x10 - 6 sets

[Big john]

cut out DE deads due to comp on sat

week 4 day 4

scap protocol 10 mins

DE bench

bench

barx10

barx10

40x5

60x3

80x3

105x2 - 10 sets

120x1

130x1

142.5x1 ease

OHP - strict

62.5x6 - 6sets

DB side lats

12.5x8 - 4 sets

superset

DB rear flyes

12.5x15

seated incline DB curls

15x15 - 5 sets

[Big john]

week 5 day 1

ME squats

Dynamic stretching and foam rolling 10 mins

squats raw+/depth

barx5

barx5

60x5

100x3

120x3 b

140x1

160x1 b,w

170x1

187.5x1

form alot better on top set. slowed down towards the top end but kept the elbows under the bar. Really pleased about that. has been one of my faults that ive been trying to hammer out lately

GMs

100x5 - 5 sets

LLC

FSx10 - 6 sets

dropset

to utter failure

decline crunches

x20 - 4 sets

Wood chops

32x10 - 4 sets

[Big john]

repeating week 5 again because been crook all of last week. and still not 100% so had to back my planned max right off tonight. gotta train smarter not harder

week 5 day 1

Last nights train

ME squat

squats

barx8

barx8

60x5

100x3

120x3 b

140x1

160x1 b,w

170x1

100x12

leg press

180x15

260x15

260x15

260x15

260x15

strip set all the way down to 160

fried

SLC

24x12 - 4sets

side bends

20x30 - 4 sets

no gass in the tank, lungs still filled with plegm so was pretty hard yakka tonight

[Big john]

week 5 day 2

ME bench

Scap protocol 10 mins

Bench

barx10

barx10

60x3

80x3

add 2 board

100x3

120x3

130x1

140x1

150x1

162.5x1 PR

floor press

110x5 - 4 sets

Bradford press

20x15

30x15

40x15 - 4 sets

super set

1 arm side DB lat rises

12x12 - 4 sets

DB rear flys

20x8 - 5 sets

parmped

[Big john]

[Big john]

week 5 day 3

DE squats/deads

foam rolling and stretching - 15mins

GCB box squats w/20kg chains

bar+cx10

bar+cx10

60+cx5

80+chainsx2 - 10 sets

Deadlifts against bands

145x2 - 6 sets

SSB Gms

60x5

100x5 - 4 sets

GHRs - 1st time doing these so got coached in the propper use of them. LIKE!

bwx5 - 8 sets. working on form

Toe presses

4x30 - flushing exercise

[Big john]

[Big john]

week 5 day 4

DE effort bench

scap protocol - 10 mins

Bench

barx10

barx10 - add blue band

40x5

60x3

75x3 - 10 sets

OHP - strict

barx10

60x5

70x5

80x2 missed 3rd :evil:

60x12

Tricep Rope PDs

54x15 - 6 sets

DB hammer curls

15x30

17.5x30 - 5 sets

super set with..

Zottman curls

6xfailure

Cable rope Hammer curls

32x10 - 4 sets

[Big john]

Finally hardly any coughing now, and over the worse of the food poisoning from earlier last week. but lost quiet abit of weight 3 kgs infact and tonight kinda showed

week 6 day 1

ME deads

Foam rolling stretching 10 mins

deadlifts

barx5

140x5

180x3

200x3

220x1

240x1

260x1

280x1

305x1 ...very slow

240x4 failed 5th...working towards a set of 10 in near future

DB Chest supported Rows

30x15

30x15

30x15

30x12

Decline weighted crunches

10x12 - 6 sets

hanging knee rises

bwx6 - 4 sets

[Big john]

week 6 day 2

ME bench

Scap protocol 15 mins

Incline bench - establish new 3RM

barx10

barx10

40x5

60x3

80x3

100x3

110x3 PR

80x18

Reverse grip bench super short rests

60x8

85x4 - 4 sets

seated DB press

27.5x8 - 4 sets

DB rearflyes

20x12 - 4 sets

Super set with

Front rises

30x12 - 4 sets

shake and oat n rasin cookies then off home for chicken and steak with veggies

[Big john]

week 6 day 3

DE squats

Dynamic stretching 15 mins

GCB with chain box squats

barx8

barx8

bar+cx5

60+cx3

72.5+cx3 - 10 sets

rack pulls - from shins

240x3 - 3 sets

Chins

bwx5

bwx5

bwx4

bwx4

GHR

5x8

WG LPD

54x15

105x15

132x8

132x8

132x8

105x15

[Big john]

week 6 day 4

DE bench

scap protocol / foam rolling - 15 mins

Bench

barx10

add blue band

barx10

40x5

60x3

82.5x3 - 10 sets

Seated DB shoulder presses

22.5x15

27.5x12 - 3 sets

27.5x8

Incline DB press

30x8 - 4 sets

DB flyes

12x15 - 3 sets

[Big john]

wendesday

week 7 day 1

ME deads

Stretching 10 mins

deadlifts

60x5

140x3

180x3

200x3

220x1

240x1

260x1

280x1

307.5x1

Lat PDs

105x12

105x12

155x12 - 3 sets

Face pulls

54x12 - 5 sets

Pendlay rows strict

60x12

60x12

80x8 - 3 sets

[Big john]

thursday

week 7 day 1

ME bench

scap protocol 15 mins

bench

barx10

barx10

40x5

60x3

80x3

100x3

110x1

120x1

130x1

140x1

Incline DB press (hammer grip)

20x15

30x8 - 3 sets

Rear DB flyes

20x10 - 4 sets

Upright rows

40x10 - 4sets

[Big john]

Saturday - Coast barbell

Week 7 day 3

DE squats

foam rolling etc 15mins

GCB box squats with 20 kg chain

barx10

add 20kg chains on each side

barx10

60x5

100x3

120x2 -10 sets

GCB GMs

60x8

100x5

120x5

140x5 RPB

150x5 RPB

GHR

bwx5 - 5 sets

LLC

fsx15 - 4 sets then dropset to 1 leg a side