Iron Mind

[Big john]

flex/mobilty drills

foam rolling

quads/itbands/hips/glutes/lower,upper back, scaps/hamstring/adductors/calves

20 mins

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

Agile-1

v-sits x10

fire hydrants clockwise and anti clockwise x10

mountain climbers x10

Cat/Camel x10

Knee Hugs x10

Free squats with pause and pushing out the knees with elbows x10

leg swings x10

four Rounds with 1 min rest

lite assist

SLDL

60x10

60x10

60x10

60x10

DB curls

12.5x20

12.5x20

12.5x20

25x20

25x20

abs

Knee raises

20

20

20

20

20

Finished up rather quickly but as i was leaving meet up with a mate who has come back into training and is focusing on Strength training and wanted some help with his 1rm testing

managed to get out of him a 130 squat no no no atg deep and a 100kg bench with PL arch setup, so good to end the night on a high. may even convince him for a train up in the Shed with the big boys

[scrambledeggs]

Finished up rather quickly but as i was leaving meet up with a mate who has come back into training and is focusing on Strength training and wanted some help with his 1rm testing

managed to get out of him a 130 squat no no no atg deep and a 100kg bench with PL arch setup, so good to end the night on a high. may even convince him for a train up in the Shed with the big boys

Its only a matter of time until he joins the dark side :twisted:

[Big john]

Finished up rather quickly but as i was leaving meet up with a mate who has come back into training and is focusing on Strength training and wanted some help with his 1rm testing

managed to get out of him a 130 squat no no no atg deep and a 100kg bench with PL arch setup, so good to end the night on a high. may even convince him for a train up in the Shed with the big boys

Its only a matter of time until he joins the dark side :twisted:

Maybe....the force is strong is this one :twisted:

Ive tweaked this weeks block somewhat, Todays perscribed workload is an actuall fact saturdays. and saturdays work load would of been todays. So i can get into the battle armor with people i trust

week 3 day 1

Bench/squat/bench/assist

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

Agile-1

v-sits x10

fire hydrants clockwise and anti clockwise x10

mountain climbers x10

Cat/Camel x10

Knee Hugs x10

Free squats with pause and pushing out the knees with elbows x10

leg swings x10

Bench

barx10

70x2

85x3

90x3

105x3

105x3

Squats

Barx10

60x3

100x3

125x2(b)

125x2

135x3

135x3

Bench

70x3

80x3

90x4

90x4

90x4

Assist

Floor press

90x6

90x6

90x6

90x6

90x6

DB box squats

20x10

20x10

20x10

20x10

20x10

if your wondering..

Bench: Had some achey delts today, esp the right one but the top sets went up without much trouble no grinders so all good

Squats: Today was the 1st time in 3-4 months that ive squated in my heeled qwa's, mainly to do with my tight hip, i had some troubles with the squats leading up to the top sets, only because i was so used to adjusting my foot placement with flat soles, with the qwas it pretty much eliminates it so you gotta set up 1st go, once i got the hang of it the squats were nice and deep (but winking deep) with relatively low hip pain, the closer hand placement on the bar seems to help too

[bar-belle]

So i can get into the battle armor with people i trust

Good call cos remember what the Titan label says........Caution always use spotters..Powerlifting can be dangerous

[Big john]

So i can get into the battle armor with people i trust

Good call cos remember what the Titan label says........Caution always use spotters..Powerlifting can be dangerous

Taking no chances :naughty:

[Big john]

Conditioning/flex work

foam rolling

quads/itbands/hips/glutes/lower,upper back, scaps/hamstring/adductors/calves

20 mins

Piriformis work with the Ball x20 mins

Agile-1

v-sits x10

fire hydrants clockwise and anti clockwise x10

mountain climbers x10

Cat/Camel x10

Knee Hugs x10

Free squats with pause and pushing out the knees with elbows x10

leg swings x10

Four rounds

Chins

10/9/7

Wide grip Lat PDs

66x10

66x10

66x10

66x10

66x10

Cable Rows

66x10

66x10

66x10

face pulls

54x12

54x12

54x12

54x12

54x12

Standing BB MP (close grip)

20x10

20x10

40x10

40x10

40x10

fairly quick sesh tonight just to get some blood into the upper back. good to be pressing again with the closer grip i get no more pain in the right delt so will look to add some weight nxt week hopefuly.

Mate got a PB on his deadlift tonight 145 after some tweaking of his tech/setup no belt...good day at the office for him hes got his 1rms now...time to slowly convert him Bwhahaahahaha

[startinfromscratch]

Chins

10/9/7

less chins? cutting brah?

[Big john]

Chins

10/9/7

less chins? cutting brah?

thats PBs brah, usually 9/4/3-2 region LOL

[startinfromscratch]

Chins

10/9/7

less chins? cutting brah?

thats PBs brah, usually 9/4/3-2 region LOL

i meant losing chins on ya face brah!

[Big john]

less chins? cutting brah?

thats PBs brah, usually 9/4/3-2 region LOL

i meant losing chins on ya face brah!

brooooooooooo.....My Chiseled features have remained the same, Captain America styles

:grin:

[Big john]

week 3 day 2

Looked at the paper work and thought faaaaark bit of a mish today, So stimz on and off we went!

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

some static stretching x5mins

////Deadzone///Bench///Deadzone///

Dead to knees

150x2

180x3

200x2

215x3

215x3

Bench 1st rep paused

barx10

70x3

85x3

90x3

100x3

105x2

105x2

110x1

105x2

105x2

100x3

90x4

80x3

70x3

Boards..well Telephone books had to Rangi-provise

90x6

90x6

90x6

90x6

90x6

DB flies

12.5x10

12.5x10

12.5x10

Deadlifts from below knee

170x2

200x3

230x4(b,s)

230x4

230x4

Bench: still some acheyish delts..Bit of a Biggie today, But surprisingly the top sets went up without to much trouble. Some of them were slow but at no point did they feel like grinders

[bar-belle]

I have news...better read my journal :wink: :grin:

[red machine]

solid yardage layed down there bro 8) (jack3d like lambs to the slaughter)

[Big john]

solid yardage layed down there bro 8) (jack3d like lambs to the slaughter)

Jack3d...No where to be seen or heard

Madness...IronDungeon Training at its finest

jack3d...YOU MAD!?? :twisted:

[Big john]

after and awsome arvo of watching some of the lads at North shores Strongest man yesterday. it was time to get in on the Madness, as today was going to be a Long haul, Loaded up like i was Stimzilla...often seen in the coner or pacing up and down mumbling to myself

week 3 day 3

Full Battle Armor :twisted:

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

some static stretching x5mins

squats/bench/bench assist

Squats

barx8

barx8

60x3

100x3

125x3(b)

add 52 cent

145x3

165x3(b,w)

165x3

165x3

165x3

Bench

barx8

barx8

85x3

90x3

add 48 f6

130x3 2 board

140x2 1 board

Touch sets

155x1 went for double and the shirt lost its grove on the right sleeve by the peck

155x1

155x1

Board press

165x3 3 board

165x3 3 board

165x3 4 board

Tricep Push downs

46x20

46x20

46x20

46x20

DB flies

12.5x10

12.5x10

12.5x10

Redband pressdowns

200

Squats: took abit of a while to get warmed up but once it came to the Top sets i had very little trouble getting depth, almost effortless

Bench: was pretty brutal and relentless, i was really hoping to get a double on the 155s but just wasnt gonna happen

Today

Active Recovery

Shoulders kept me up most of the night and was feeling rather tight and flat so just got some blood into the delts and surrounding areas then finished up doing 400Meters on the sled

[Big john]

Flex/mob/circut

foam rolling

quads/itbands/hips/glutes/lower,upper back, scaps/hamstring/adductors/calves

20 mins

Piriformis work with the Ball x20 mins

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

Circut

v-sits x10

fire hydrants clockwise and anti clockwise x10

mountain climbers x10

Cat/Camel x10

Barbell Shoulder Presses x10

DB Sumo squats x10

leg Rises x10

DB curls x10

Facepulls x10

Disslocations x10

5 rounds 45-1min rest

Static stretches

shoulder savers

IT band/Glutes/hips/lower back/hamstrings x20 mins

[Big john]

Choooooooooooooooo Chooooooooooooooooooo ALL ABOARD the Sheiko Freight train!

Long day today, Fatigued as f*ck so i thought some extra volume was on the cards, so A-regged the workload somewhat

week 4 day 1

v-sits x10

fire hydrants clockwise and anti clockwise x10

mountain climbers x10

Cat/Camel x10

Knee Hugs x10

Squats/bench/squats

Squats

barx8

barx8

60x3

100x2

120x3(b)

125x3

add 52 cent

145x3

165x2 (b, w)

175x2

175x2

Bench

barx10

70x2

85x3

90x2

90x2

100x3

100x3

100x3

Incline Close Grip

60x5

60x5

60x5

60x5

60x5

Floor Press

100x2

100x2

100x2

100x2

100x2

DB flies

12.5x10

12.5x10

12.5x10

Squats

barx8

60x3

100x2

120x2

KB Sumo squats on boxes

20x5

20x5

20x5

20x5

20x5

Landmines

10x10

10x10

10x10

10x10

10x10

Bench:delts still fried from saturday so most of the bench related i rounded down by 5-10% this time but added in some more close grip work to keep the delts happyish

Squats: 1st round were very good, Deep without much too trouble from the hip, Untill i got to the 2nd round and then the hip decided to be a pain in the ass, tighten up..no matter what i did to get it warm again it wasnt gonna happen so kept is light and added the KB sumo squats to help open the hips up

[steak]

Not long to go :nod:

[Big john]

Not long to go :nod:

yip yip..

GPP

Cutting down and Hauling Privet 2 hrs

Postworkout nutro

Grand Angus combo large Lime milkshake and Double quarter pounder stack 8)

[startinfromscratch]

Postworkout nutro

Grand Angus combo large Lime milkshake and Double quarter pounder stack 8)

cutting?

[Big john]

Postworkout nutro

Grand Angus combo large Lime milkshake and Double quarter pounder stack 8)

cutting?

how i roll bro 8)

week 4 day 2

foam rolling

quads/itbands/hips/glutes/lower,upper back, scaps/hamstring/adductors/calves

20 mins

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

Aigle-1 1x10

Bench///deadzone///bench

Bench

Barx10

70x3

85x3

90x2

105x2

105x2

110x2

110x2

Deads (conv)

160x2

185x2

200x3 (b)

200x3

230x3

240x2

240x2

Bench

70x2

85x2

100x3

100x3

Pinlockouts

90x6

90x6

90x6

90x6

90x6

Gayble Flys

18x10

18x10

18x10

Ghetto Landmines

10x10

10x10

10x10

10x10

10x10

Bench: Still some Lingering fatigue in the delts from the last couple of days but slowly getting right, not to much trouble in the top sets

Deads: easiest lot ive had in acouple of months tbh...the 240sx2 felt like speed weight, snapped up like it was 180. Will be good to see what happens come skills. I cant wait

[steak]

sharp bit of maccas eating :grin:

deads...mmmm ok

[bar-belle]

Mmmmm lime milkshake =P~

Training coming along nicely aye...countdown is on :grin:

[bar-belle]

Liking your latest vid...girl powah...booyah :grin:

[drizzt]

Nice work in here bro, wish my 240 deads felt like speed weights :pfft: