Iron Mind

[scrambledeggs]

Baws :nod:

Mean deadlift bro! Lookin forward to see 300 8)

[bar-belle]

So you must be having a week off before launching yourself into a new training cycle huh!

You should come up on Mondays and militia it with us :nod: ? Real talk :pfft:

[Big john]

well after a week layoff from any sort of diet and training....ive managed to pile on accouple of kilos, kudos going to Pak n save choc glazed donuts :clap:

i was back into it tonight with a little dabble into Metal Millitia, the verdict.....it kicks ass :shock: figuratively and physically

trained up at coast tonight with the crew that ive now Dubbed....the "mizfits"

BB,Steak,rory,wess and myself with the panzer coming into the fray in the 2nd stanza

week 1 day 1

simple 6 1x10

Bench

barx10

60x5

80x3

90x3

100x3

105x2

107.5x5 5rm set

3 board

120x3

130x3

140x3 3rm set

Rev bands

140x3

150x3

160x3 3rm set

165x2

CG inclines

60x3

80x3

90x3

100x3 3rm set

helbet raises

3x8

rotator cuffs

3x8

flyes

3x8

feelsgoodman

PS, just a quick shout out to steak and BB..aroha nui to the whanau in this difficult time. if ya's need anything just sing out :nod:

[Big john]

week 1 day 2

feel rough as f*ck after last nights benching escapde, ah well what dont kill ya makes ya stronger. 1 week off squats and alrdy feeling rusty so just kept it simple and eased back into it

agile-1 2x10

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

Box squats (below paralell)

barx10

60x3

100x3

110x2

120x2

120x2

120x2

120x2

100x3

100x3

GMs

60x8

60x8

60x8

60x8

ham curl

54x10

54x10

54x10

54x10

abs

3x8

[bar-belle]

week 1 day 2

feel rough as f*ck after last nights benching escapde, ah well what dont kill ya makes ya stronger.

:pfft: :pfft: ohhh yeah you don't know whats about to hit ya. BOOYAH!

Awesome programme :grin:

[Big john]

week 1 day 2

feel rough as f*ck after last nights benching escapde, ah well what dont kill ya makes ya stronger.

:pfft: :pfft: ohhh yeah you don't know whats about to hit ya. BOOYAH!

Awesome programme :grin:

yup still feeling it ay, all good thou 8)

made some slight restructuring as to what ill be doing, as i want to run the raw version of metal millitia aswell as a westside inspired/steakasize shindig now that its off season mode

so itll be something along the lines of

bench

squats

assist delts/upperback/core

PC

with flex/mob and conditioning work inbetween

week 1 day 3

DB rows

20x10

32.5x8

40x8

50x6

50x6

50x6

50x6

face pulls

42x12

42x12

42x12

42x12

42x12

seated DB press

12.5x10

20x8

30x8

32.5x6

32.5x8

rear DB flys

12.5x12

12.5x12

12.5x12

12.5x12

abs

3x8

ez bar curls

4x10

[Big john]

week 2 day 1

Bit of an avergage day. Uncles in hospital after having surgery to get rid of some cancerous cells in his stomache which worked. The problem is the blood transfusions he's been receiving his body is rejecting and just looks terrible!. It was good to get into the gym and just clear the mind and focus on the job at hand

swapped out rev bands for Pins because well, i dont own any...yet, and i was trying in shinyland

Disslocations x30

rotator trisets 3x10

shoulder savers 30sec

foam rolling upper back and scaps and the tight area by the terus major/minor(i think correct if wrong) where lat meets rear delt, fuarkkk greif :twisted:

Bench

barx10

barx10

60x5

80x3

90x3

100x3

110x5 5RM set 2.5kg increase from last week

board press (with plates on chest :oops: hori)

100x3

120x3

132.5x2 felt my left medial delt tweak abit. so stopped boards there and did some light rotator/shoulder stretches and she seemed to come out ok

Pins

100x3

110x3

115x3

122.5x5 New 5RM on that

cg inclines

barx10

60x5

80x3

90x3

92.5x5 5RM set

Helbert raises

3x8

flys

3x8

rotator cuff

3x8

[Big john]

week 2 day 2

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

agile -1 x10

foam rolling etc

squats

barx10

barx10

60x3

100x3

120x2

135x2

135x2

150x2 b,w

150x2

160x2

160x2

old skool hackies

60x10

100x7

140x4

140x5

140x5

Gms

60x5

60x5

80x5

80x5

80x5

done

[Big john]

45 mins pool afew lengths, got boosted by 2 nanas in the slow lane LOL

then some lengths free style, really loosend up the delts and rotators

[drizzt]

Stink to hear about the uncle bro, hope he gets well soon.

Nice training!

[Big john]

Stink to hear about the uncle bro, hope he gets well soon.

Nice training!

Churr bro appreci8 it, we are a tough breed so hopefuly he pulls through

as for the training just on cruise mode to tide me over to the push/pull and new year, would be nice to knock on the door of a 300 dead but id happily settle for a 290-292.5kg dead and that elusive bench PB

[startinfromscratch]

[Big john]

fuarkkkk OGSB unit!

week 2 day 3

running on several hours sleep (if that, dunno wtfs going on sleep pattern has gone heywire last 2-3 weeks) loaded up on afew cans of Monster expresseo to get me thru my 1st batch of deadlifts in 2 weeks and i have push/pull come nxt week

faom rolling 30 mins

Deads - raw no belt

140x3

180x3

180x3

200x2

220x2

220x2

240x2

240x2

260x1 PR raw for me

260x1

260x0

260x0

Gms 5x5

[Big john]

week 3 day 1

after a long asssssssssssssssssss weekend of powerlifting spectating/filming and taking snaps, and then fine dining with the crew at Vale's buffet was good to get back into it,

BW: 127kg bang on :shock: valentines madness

Disslocations x30

rotator trisets 3x10

shoulder savers 30sec

bench

20x10

20x10

60x5

80x3

90x3

105x3

112.5x5 up 2.5kgs last week

boards (or in my case....plates)

110x3

110x3

122.5x3

125x3 missed 4th

pin lockouts

105x3

115x3

120x3

130x5 5kg gain from last week

incline CG

barx8

60x4

80x3

90x3

97.5x5 5kg gain from last week

flys

3x8

rotator cuffs

3x8

helbert raises

3x8

[steak]

^this looks familiar :pfft:

[Big john]

^this looks familiar :pfft:

keeping it Militant :pfft:

week 2 day 2

kept the volume low on purpose today, kicking in the deload status for saturdays Push/pull Bonanza

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

agile -1 x10

Squats - rawr dawging

barx10

barx10

60x5

100x3

110x3

115x3

125x3

125x3

125x3

gms

60x8

60x8

60x8

pull throughs (slow eccentric)

46x8

46x8

46x8

46x8

abs

3x8

pool work 2mr, then maybe some lite rotator/shoulders on thursday

[tinytraps]

[Big john]

^^ you trolling me brah? lol

[bar-belle]

kicking in the deload status for saturdays Push/pull Bonanza

REAL TALK! :grin:

[Big john]

CBC push/pull comp

weight- 127.4kgs

Bench

120-www

130-rrr not enough speed of the chest

130-wrw butt came off the bench but a new PB

tweaked my left piriformis/hamstring on my 3rd attempt and was tad worried as to how my deadlifts were going to go. thankfuly a rep from Qoleum had given us some q-rub and q-gel to use for the day and this stuff is awsome. after 5 mins the pain started to ebb away as i begun the warmups on the dead

deadlifts

stuck to my game plan that i had come up with a week before the comp as i wanted to trial the jumps in the attempts keeping my opener still as a warm up. and it seem to work like a charm, ive also have been analyising my setup from the last couple of comps and found my hips were starting from a higher posistion (as i tend to take the andy bolton approach to titter totter into the bar) this time i went back to my roots, KK styles...approach, set the hands. Round back then a slow swoop in

250-www

272.5-www

290-www and a new Pb!! even took the time to showecase my Pukana as i slowly lowered the bar to the ground :grin:

300+ is going to fall :twisted:

super stoked with getting 2 PBs on the bench and dead more so on the bench!, awsome way to end the year with the boys and girls at coast, got to catch up with phedder again (his deadlift form is awsome) and the usuall suspects. the celebrations were awsome afterwards, a HUGEEEEEE thanks to Coach and Bar-belle for another well run event and letting me crash at your pad...simply an epic weekend

[bar-belle]

awsome way to end the year with the boys and girls at coast, got to catch up with phedder again (his deadlift form is awsome) and the usuall suspects. the celebrations were awsome afterwards, a HUGEEEEEE thanks to Coach and Bar-belle for another well run event and letting me crash at your pad...simply an epic weekend

You lifted really well J and your dead was O for OWESOME :nod: 8)

Platform is a calling next year :nod:

Yip we had some laughs with the crew hey...even those troublesome two (yeah you know who you are.. Cossacks :pfft: :pfft: )....and u're welcome at ours anytime...iron whanau :grin:

[Phedder]

Didn't realise your bench was a PB as well, 2 for 2, bloody good outing :nod:

Good to catch up properly, as you said last time was very brief. Thanks for the kind words and encouragement.

I'm thinking you and Opti should put down a wager for that 300, make it interesting

[Big john]

Didn't realise your bench was a PB as well, 2 for 2, bloody good outing :nod:

Good to catch up properly, as you said last time was very brief. Thanks for the kind words and encouragement.

I'm thinking you and Opti should put down a wager for that 300, make it interesting

yea mate that 130 has eluded me for sometime now, with over 2.6 meters in wing span, bench is not much strongest lift :pfft:

it was good to see you lift and come away with a PB aswell, youll no doubt will improve as you go on bro :clap:

i belive a 300 was there on the day, but i stuck to my game plan of a guaranteed PB either 290 or 292.5, now i know EXACTLY where to refine my setup. Opti better not get to cozy...300 is not the destination but only a passing point :twisted:

[steak]

40-40-40 Grand Angus :grin:

[Big john]

40-40-40 Grand Angus :grin:

i have not earnt such accolades, working my way up the chain :grin: