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Iron Mind

Big john

By Big john
in Workout journals

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Big john Veteran member

Big john

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today

week 7 day 4

DE bench

scap protocol 15 mins

bench

barx10

add blue band

barx10

40x5

60x3

90x3 - 8 sets

OHP strict

60x8

60x8

60x8

60x6

French press

27.5x12

27.5x12

37.5x10

37.5x10

21s

30x21 - 5 sets

cheat curls

20x16

25x14 PB

25x14

24x10

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Big john Veteran member

Big john

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wednesday

week 8 day 1

ME squats

Usual dynamic stretches 15 mins

Squats

barx8

barx8

60x5

100x3

120x3

140x3 b

160x1 b,w

170x1

180x1

140x2

140x2

140x2

band rows

bx20 - 4 sets

DB rows

40x10 - 5 sets

chins from dead hang w/band

bwx5 - 5 sets

band cunches

4x20

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tonight

week 8 day 2

ME bench

scap protocol - 15 mins

bench

barx10

add blue band

barx10

40x5

60x3

80x3

100x1

110x1

120x1

130x1 PR!

OHP strict

60x5

70x4 - 4 sets

Floor press

80x12 - 4 sets

80x10

tricep cabe extentions

54x20 - 4 sets

band pull downs

5 sets of 30

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Big john Veteran member

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CAPOnz ALK champs

Body weight 123.1kgs Putting me in lower weight class. the 125s. which also put me in the open cat along with Soundsgood :twisted:

squat

160 www

170 wrw = comp PR

190 wrw 20kg comp PB

Bench

130 www

137.5 www 2.5kg PB

142.5 www 7.5kg PB

Deadlift

290 www NZ rec

307.5 wrw NZ rec

315 miss

Total

640 - 35kg gain from last comps total

Great day. placed 4th overall in the Raw+ cat, and 2nd in the mens open. and walked away with afew NZ recs. now have afew records in 2 different weight classes.

Has been interesting competing at a lower bodyweight, can really tell the difference in my deadlifts- not as much mass around my hamstrings. not so much in bench, infact. I think i was prob stronger for it. squats im just happy to see some improvement in it. although coach has an idea to fix it

next goal is hit 150+ at bench nats next month. then ill be devoting myself to my Nats build up!

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Big john Veteran member

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Week 1 day 1


RE night


Just easing back into things


Paused squats - 2 sec pauses
barx10
barx10
60x5
100x5
110x5 - 4 sets
 


SLDL
140x8 - 4 sets
 


Abs - more focus on core over the months
Decline crunches SS DB side bends
30-22.5x20 - 4 sets
 


Done

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good night in the trench tonight
 
MRE bench
 
week 1 day 2
 
Scap protocol 10 mins
 
Bench
barx10
barx10
40x5
60x5
80x5
100x3
110x3
120x5 - 3 sets RPR!
 
Floor press
100x8 - 4 sets
100x6 
 
DB rear flyes 
20x10 - 4 sets
 
Superset with
 
upright rows
40x10 - 4 sets
 
Done in an hour
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week 1 day 3
 
DE squat/deads
 
GCB box squats + 20kg in chain each side
barx10
barx10
bar+cx10
60+cx5
80+cx3
80+cx3
90+cx3 - 8 sets
 
Speed pulls 
140+20 chainsx3 - 6 sets
 
Crunches
20x5 sets
SS with rope crunches
62x12 - 5 sets
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week 1 day 4
 
DE bench
 
delts were still fried from MRE on wednesday. just got plodded on regardless
 
Bench
barx10
barx10
40x5
60x5
75x3 - 10 v.short rests
 
OHP - strict
60x8 - 4 sets
 
JM press
40x5 - 4sets
 
21s
30x21 - 5 sets
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Deadlift party, please bring your Grazed shins, heavy metal, and your runny noses
 
Week 2 day 1
 
MRE Deadlifts
 
foam rolling 10 mins
 
Deadlifts
60x10
140x5
180x3
200x3
220x3
240x3
260x3
280x1 - Lost the groove piss poor on my part, got pissed...time to redeem
280x3 RPR
280x3
 
Pendlay rows 
100x5 - 4 sets
 
Decline crunches
20 - 5 sets
 
Knee rises
12 - 5 sets
 
Great sesh
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week 2 day 2
 
MRE bench
 
Scap protocol 10 mins with foam rolling
 
Incline bench
barx10
barx10
40x5
60x3
80x3
100x3
110x1
120x2 REP PR missed 3rd- hit the Jhooks 
120x2 same here
120x1 and a half. 
 
Incline DB press
25x5
30x5
35x5 (PB)
40s yeaaah, nah bro...soon
 
Rear delt flyes
12.5x15 - 7 sets
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Some big changes are underway to reconstruct my squat/dead. had a work shop on saturday with coach and planning our way forward towards nationals. and we are going to go for a more higher bar narrower stance for my squat. and im back into Oly shoes. alot of key points (or should i say weaknesses) have come up and we are going to hit them pretty hard. glutes/hips/hamstring/core
 
Going to be an interesting next few months. 
 
week 2 day 3 
 
saturday 
 
DE squats
 
usuall dynamic stretching
 
SSB - to paralell box (form work)
barx10
barx10
barx10
barx10
60x3 - 12 sets
 
Trap bar deadlifts (farms walk handles)
240x1
240x3
240x1
 
alot of work needed here
 
do not like
 
Lat pulldowns
75x15 - 5 sets
 
Rope crunches
67x12 - 5 sets
 
band crunches
bx15 - 4 sets
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Week 2 day 4
 
DE bench
 
foam rolliing and Scap protocol 10 mins
 
bench press
barx10
barx10
40x5
60x5
80x3 - 10 sets
 
DB seated press
25x15
30x10 RPR
30x10
30x10
 
head supported rear delt flyes
5x12
12.5x12 - 4 sets - flamming 
 
1 arm DB tricept extentions (control neg)
12.5x12 - 4 sets
 
30 mins foam rolling and stretching
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Have had a really Bad bout of Stomach Virus since the weekend, only today im coming right *touch wood* have lost afew Kgs again with the low cals. (its like an ongoing battle for weight atm) . but still need to get stuff done
 
week 3 day 1
 
ME deads
 
stretching with bands, Opening up the hips and hitting the hammies hard - foam rolling too
 
Deficit Deadlifts
60x5
140x5 PB
180x3 PB
200x3 pb
220x1 PB
240x1 pb
260x1 pb
280x1 Pb
300x0 - miss
220x5 RPB
220x5
220x3
 
Chest sup DB rows
30x10 - 5 sets (big focus on squeezing the back)
 
Seated calf rises
60x20 - 4 sets
 
ghetto land mines
10x20 - 4 sets
 
hanging leg rises
bwx8 - 4 sets
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Big john Veteran member

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CAPO national bench

1st - 135 WWW
2nd - 145 WWW 2.5kg Comp PR
3rd - 150 RRR

Abit gutted not to get my goal of 150 but happy to walk away with a comp PR atleast, Next comp ill be focusing on is nats

 DE Squats

 
Foam rolling 10 mins
dynamic stretching 5 mins
 
Sumo KB squats (warm ups
20x5 - 5 sets
 
Hi Bar squats 
barx8
barx8
barx8
60x3
97.5x3 - 8 sets 
 
front squats
lots of sets just working on form so just work alot with the bar and up to 60 for triples
 
LLC
60x8 - 4sets
 
Kneeling rope crunches
48x15 - 5 sets
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