Iron Mind

[steak]

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

John likes to lick the bowl but I told him just to flush it like a normal kid

[tinytraps]

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

John likes to lick the bowl but I told him just to flush it like a normal kid

:pfft: :pfft: :pfft:

[runveerun]

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~

You don't realise how chewy everything is until you can't chew anymore!

KUTGW sir! MacDonalds milkshakes are always good!

[bar-belle]

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

lamb chops

pumpkim

silverbeet

kumara (red)

potatoe

parsnip

haha just like baby food....hope you're not wearing a bib too

[Big john]

week 6 day 2

Possibly the hardest sesh to date :shock:

deads/bench/deads

foam rolling

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

20 mins

agile-1

1x10

deadlifts to knees

140x3

170x2

170x2

185x2

185x2

200x1

200x1

200x1

bench

barx10

70x3

85x3

90x3

90x3

105x3

105x3

110x2

110x2

Pinlock outs

90x6

90x6

90x6

90x6

90x6

DB flies

12.5x10

12.5x10

12.5x10

Deadlifts

160x3

180x3

200x3(b)

230x3

230x3

230x1(stapled and slightly tweaked right hamstring)

215x1 out of gass

sorry boris. I know you wanted 5 sets at 230x3 but wasnt gonna happen, this i will make up to you in equiped benching on the weekend...without the face plant

Bench: nothing much to report here, top sets werent to muchs of a problem

deads: hard day at the office...could put it down to still been slightly fatigued from squats and still very tender in lower back/hamstring area, felt like i may have tweaked the right hamstring on the tops sets, dropped the weight and still had the same effect so called it there, doesnt look like anything major, justs seems to be super tight.

[bar-belle]

Stands to reason that you're feeling the fatigue at this stage of the game my friend. Hang in there deload is just around the corner :nod:

[Big john]

Stands to reason that you're feeling the fatigue at this stage of the game my friend. Hang in there deload is just around the corner :nod:

yup one more week of volume and intensity then good ole deload

Week 6 day 3

Bench/squat

foam rolling

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

20 mins

Bench

barx10

40x8

70x3

85x3

90x3

100x2

48 f6

130x3 2 board

140x2 1 board

155x1

150x1

145x1

140x1

squats belt and T.K knee sleeves

barx8

barx8

60x3

100x3

120x3(b)

120x3

130x3

130x3

130x3

130x3

Full Manical Mayhem in the shed today full blown outing of most of the teams Corey smashing inclines, Opti pulling deads, Wes testing and repping the Gypsy camp, Traps setting up the ref lights, afew of the girls squating and a benching, Viking Power doing some deads then onto full body incorperated shrugs :grin: 8) and coach.....Eating noodles and chicken and drinking Banana primo and every so often sniffing nose tork :twisted: it was a good vibe, and so i fed off it to redeem thyself on the bench. looks like ive found a good opener thanks to the advice of VP and coach

[tinytraps]

Looking solid brah guess you are what you eat

[Viking Power]

good work on the bench mate glad to see you got a touch with 140 :clap: after watching you over the last couple weeks my attempts would be 1st 145 2nd 152 and 3rd 155 - 160 ball breaker but I'm sure you have a plan good luck brother. 8)

[steak]

Bench looking better but I cant help but thinking after this comp you ditch the equipment and work on getting squat depth and a better than bodyweight bench...no point being a one trick card bro.

Good that your face has healed up so quick too...must be all mums good home cooking :clap:

[Big john]

Bench looking better but I cant help but thinking after this comp you ditch the equipment and work on getting squat depth and a better than bodyweight bench...no point being a one trick card bro.

Good that your face has healed up so quick too...must be all mums good home cooking :clap:

yea ive been thinking that too bro,maybe get into some higher rep work or maybe even try some other templates out there, something ill prob have a chat to you about after the comps been and gone

[startinfromscratch]

Bench looking better but I cant help but thinking after this comp you ditch the equipment and work on getting squat depth and a better than bodyweight bench...no point being a one trick card bro.

Good that your face has healed up so quick too...must be all mums good home cooking :clap:

yea ive been thinking that too bro,maybe get into some higher rep work or maybe even try some other templates out there, something ill prob have a chat to you about after the comps been and gone

we will have a hui

oh, and:

[Big john]

we will have a hui

Ill bring the Kai...you get the kettle ready lololololololol

[Big john]

Flex/mobility work

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

5x10

shoulder rehab

disslocations x50

front rises x100

rotator cuff trisets 3x10

Walkouts

just played with setup abit dont think ill be making any sorta of drastic change this close to comp

100

140

140

160

180

200

215

Pin Gms

60x10

60x10

60x10

60x10

knee rises

4x20

DB side bends

30x20

30x20

30x20

27.5x30

[bar-belle]

Walkouts

just played with setup abit dont think ill be making any sorta of drastic change this close to comp

100

140

140

160

180

200

215

Yip the walkout is the hardest part I reckon....good idea to get used to heavier weights on your back aye :nod:

[Big john]

Walkouts

just played with setup abit dont think ill be making any sorta of drastic change this close to comp

100

140

140

160

180

200

215

Yip the walkout is the hardest part I reckon....good idea to get used to heavier weights on your back aye :nod:

Always bit disconcerting when u clang againest the pins and what not, but just stay with it. Apprently Derek Pomana would do the same thing couple weeks out from a comp just to get a "feel" for it

[Big john]

week 7 day 1

Squat/bench

disslocations 50

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

Agile-1

1x10

Squat

barx8

60x3

100x3

125x3(b)

52 cent

143x3

165x2(b,w)

165x2

165x2

165x2

165x2

Bench

barx10

70x3

85x3

90x3

90x3

105x2

105x2

105x2

Floor press

100x2

100x2

100x2

100x2

100x2

DB flies

12.5x10

12.5x10

12.5x10

12.5x10

12.5x10

Squats: last of the equiped squats till comp. No complaints from the hip so alls looking up. Top sets my main focus was just try and sit back as far as possible to utilize the suit abit more.

bench: dropped the volume on the bench because my left delt was in afair bit of discomfort, delts are taking abit longer to recover

[bar-belle]

bench: dropped the volume on the bench because my left delt was in afair bit of discomfort, delts are taking abit longer to recover

Mmm what is this delt discomfort...do more rehab...less diclofenac :grin:

[Big john]

bench: dropped the volume on the bench because my left delt was in afair bit of discomfort, delts are taking abit longer to recover

Mmm what is this delt discomfort...do more rehab...less diclofenac :grin:

Yeap been doing my fair share of that at home, feels like someone shunted a screw driver right into the medial head

[startinfromscratch]

bench: dropped the volume on the bench because my left delt was in afair bit of discomfort, delts are taking abit longer to recover

Mmm what is this delt discomfort...do more rehab...less diclofenac :grin:

Yeap been doing my fair share of that at home, feels like someone shunted a screw driver right into the medial head

you roidin brah?

you using the baseball?

[Big john]

you roidin brah? :lol:

:shifty: :shifty: Lolz nah brah

if im not using a baseball...its the other end (the bigger rounder part) of the screwdrive with oil

[Big john]

week 7 day 2

Bench/deadzone

foam rolling

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

20 mins

disslocations x50

ytwls 3 sets

rotator tri sets 3sets

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

Agile-1

1x10

Bench

barx10

70x3

85x3

90x3

90x3

105x2

105x2

105x2

105x2

105x2

pin lockouts

90x6

90x6

90x6

90x6

DB flies

12.5x10

12.5x10

12.5x10

Deadlifts

160x3

185x3

185x3

200x3(b)

200x3

215x2

215x2

215x2

215x2

Assumed Sumo stance....

then went joaaaaaaaaakes, back to Conv

215x2

GMs

3x10

[Big john]

not much to report, just finished my last day of deload so just cruising along now till saturday

[scrambledeggs]

not much to report, just finished my last day of deload so just cruising along now till saturday

we are all doin the same thing now ay, all waiting to let loose on sat bra!

[bar-belle]

Yes make the most of the deload...cos it's only 3 sleeps to go!