Iron Mind

[startinfromscratch]

with all that speed work, you wont end up like this guy. skip to last half...

[bar-belle]

with all that speed work, you wont end up like this guy. skip to last half...

[Big john]

sharp bit of maccas eating :grin:

deads...mmmm ok

8)

Mmmmm lime milkshake =P~

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

i dogded a bullet on hell week, no Full Blown SF, itll come in the later weeks. Of that i have no doubt, but i know what to look out for the tell tail signs

when that happens...increase cals

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

the girls are gonna tear shit up! BOOYAH!

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

Thanks Fo Drizzle! give it time bro, your turn will come :clap:

with all that speed work, you wont end up like this guy. skip to last half...

Roflololool

[Big john]

Decided not train yesterday, so i could spend sometime with the Family esp my niece..worth it :nod:

Week 4 day 3

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

Squats/bench

Squats

barx8

barx8

60x3

100x3

120x3(b)

125x2

145x3(b,w)

145x3

145x3

Bench

barx10

70x3

80x3

90x4

90x4

90x4

90x4

DB flies

12x10

12x10

12x10

Pin GMs- love em!

60x5

60x5

60x5

60x5

60x5

Ghetto landmines

10x10

10x10

10x10

10x10

10x10

Squats: good wrap up to the week, squats felt good, hip felt good, i felt good...was all good!..wrist Flexibilty on the rise..my grip is on the bar is quiet narrowish now, alot more stable then i used to be

Bench: nothing much to report here. just getting some blood flowing

skills nxt thurs.....BRING IT!

[bar-belle]

So I gather it's all good then :pfft: :grin:

I will be there to yell at you on skills day along with a few of the crew 8)

[startinfromscratch]

[Big john]

So I gather it's all good then :pfft: :grin:

I will be there to yell at you on skills day along with a few of the crew 8)

in good in the hood

:pfft: :pfft: :pfft:

[bar-belle]

bwahahaha!! old school.

[Big john]

week 5 day 1

Squats/bench

foam rolling

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

20 mins

agile-1

1x10

Squats

barx8

barx8

60x3

100x3

125x3(b)

135x2

135x2

135x2

bench

barx10

70x3

85x3

90x3

90x3

100x2

100x2

100x2

100x2

Thrashed it all and Done

[bar-belle]

What time you testing tomorrow?

[Big john]

What time you testing tomorrow?

should be in around 2 with corey....cant wait!!!!

[Big john]

week 5 day 2

Skills 90%ish

squat

barx8

barx8

60x3

100x3

125x2(b)

add 52cent

145x2

165x2

185x1 depth

200x1 depth

Bench

barx10

60x3

80x3

90x3

add 48 f6

130x3 2 board

140x2 1 board

155x0 skull crusher

way to much tuck i felt something was wrong the moment i unracked the bar, but decided to carry on thru (bad idea and lesson learnt) .nxt thing ya know im getting some rough love with the barbell, youll see from the clip..suffice to say i now have a free lower lip/chin piearcing haha

after i got patched up by rach back into the fray

deadlifts

100x3

180x2

200x2

230x1

260x1

270x1

all very easy

[Android]

Epic day for you spilling blood man :pfft:

"If i'm not bleeding, i'm not pushing myself hard enough"

- Big John

"Just remember, somewhere, a little Chinese girl is warming up with your max."

- Jim Conroy, Olympic Weightlifting Coach

[drizzt]

Nice skills brah :clap: Pity about the skullcrusher, but as you say, lesson learnt and get on with it :nod:

[steak]

bit clumsy

[Old Bull]

Nice Skills Bro, bit of blood for CBC, good catch by the spotter. :clap: :clap:

[Big john]

Epic day for you spilling blood man :pfft:

"If i'm not bleeding, i'm not pushing myself hard enough"

- Big John

how we roll bro

Nice skills brah :clap: Pity about the skullcrusher, but as you say, lesson learnt and get on with it :nod:

minor tech issue, will rectify before comp so all g hopefuly

bit clumsy

just givin our spotters a skills test of there own...was happy to volenteer :grin:

Nice Skills Bro, bit of blood for CBC, good catch by the spotter. :clap: :clap:

yep ...team were on the ball yesterday, i wasnt :pfft: :pfft: ....so the blood gods of iron got ample offerings :twisted:

[scrambledeggs]

deadlifts

100x3

180x2

200x2

230x1

260x1

270x1

all very easy

that 270 flew up! 300 comin your way soon bro

[startinfromscratch]

270x1

not bad on a bulk.cut brah!

[Big john]

270x1

not bad on a bulk.cut brah!

not to shabby for being powered on Niggawattz :grin:

Week 6 day 1

foam rolling

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

20 mins

agile-1

1x10

Squat/bench/squat

Squats

barx8

barx8

60x3

100x3

120x3(b)

120x3

125x3

add 52 cent

143x3

165x2(b,w)

165x2

165x2

165x2

Bench

barx10

70x3

85x3

90x3

90x3

105x3

105x3

105x3

105x3

pin lockouts

105x2

105x2

105x2

105x2

105x2

db flies

12.5x10

12.5x10

12.5x10

squats

barx8

60x3

100x3

120x3(b)

120x3

130x3

130x3

130x3

long sesh....little over 3 hrs

squats: felt pretty good in the warmup sets, once i got up to the working sets i didnt have to much trouble

Bench: didnt feel to strong at bench today, should improve once i shake the cobwebs off

[runveerun]

Good on ya for carrying on after getting sqwished! :clap: How's the lip now sir? Adds to the battle scars/wounds list!

[Big john]

Good on ya for carrying on after getting sqwished! :clap: How's the lip now sir? Adds to the battle scars/wounds list!

Cheers Vee, the outside of the hole has sealed up nicely( was actually the area below the lip), its the inside of my mouth thats hassling me atm, still having to blend/food process all my meals or suck thru a straw. basically its like having a Cactus in ya mouth :evil: .....i cant wait to have a huge f*ck off steak and just munch away =P~

[steak]

youd be leaning down now or are you blending the brownies too :shock:

[Phedder]

youd be leaning down now or are you blending the brownies too :shock:

Or just save on time and effort and down the brownie batter =P~

Squats have been strong lately John, finally gotten rid of your hip niggles?

[Big john]

youd be leaning down now or are you blending the brownies too :shock:

tempting thought..

its a big giant mush box of blended muck taken 3-4x a day

lamb chops

pumpkim

silverbeet

kumara (red)

potatoe

parsnip

with afew mashed poached egg meals chucked inbetween

Squats have been strong lately John, finally gotten rid of your hip niggles?

so far so good, touch wood :grin: . ill be on mobility work for life by the looks. just so i can keep it happy