Iron Mind

[Old Bull]

Squats

160x2 (b) raw PB

170x1 (b) new raw PB

100x10 up 2 reps from last week

Shot Bro good start to the New Year bawse year for you bro

tried various grip widths on the bar aswell. seems the further out i go on the bar with my hands the more i tend to roll the elbows up when i exit and enter the hole which is leading me not keeping my chest up. took the grip in more narrower and it seemed to help stop the elbows from wanting to roll forward and up

Thats the way it works Big Guy unless you pack on a fair bit of weight SHW+ then they seem to not have so much of an issue with this. Closer grip and by squeezing the shoulder blades helps keep the chest big, gets the elbows under the bar more. Just tough on biceps wrists shoulders usual stuff. :oops:

[Big john]

Shot Bro good start to the New Year bawse year for you bro

Thats the way it works Big Guy unless you pack on a fair bit of weight SHW+ then they seem to not have so much of an issue with this. Closer grip and by squeezing the shoulder blades helps keep the chest big, gets the elbows under the bar more. Just tough on biceps wrists shoulders usual stuff. :oops:

thanks OB! im hoping so too!

Yea the left bicep was feeling it afterwards..hit the ice and it came good. I think im going to have to use the narrower grip to help with back tightness. The other thing i have to take into consideration is my kyphosis, which ill just have to deal with now i guess. all boils down to setup, that why im taking the time i have now to help bring up my core stability :nod:

[drizzt]

tried various grip widths on the bar aswell. seems the further out i go on the bar with my hands the more i tend to roll the elbows up when i exit and enter the hole which is leading me not keeping my chest up. took the grip in more narrower and it seemed to help stop the elbows from wanting to roll forward and up

Bro, preaching to the choir! Not sure if you saw my 280 vid but I have the exact problem, stems from terrible posture all of my life, but mainly laziness during the squat in not keeping the shoulders squeezed tight (I don't tend to think about the chest, as I find it follows what the shoulders are doing).

I initially had a fairly close grip, but with all of the volume it started to pinch a nerve on my shoulder (also moving grip width out on bench contributed). So I've found a middle ground where I'm not wide-wide, but I'm not as close before. It only seems to effect me on the heavier weights or where I'm too tired to think about squeezing the shoulders.

I'd echo what OB is saying, but otherwise just start smashing that upper back work and shoulder flexibility so you've got a stable platform to perch that bar on :nod: I'm going through the same process now, just a bit worried when I give 300 a crack it'll try and jump over my head :pfft:

[tinytraps]

ometimes you beat the beetus, sometimes beetus beats you. Dose up on that vit c and smash some blended meals and youll be good in no time

[startinfromscratch]

[startinfromscratch]

also being sick is good for squatting - you know you hit depth when you shart.

feelswetman.jpeg

[Big john]

LOLz to meme!!! Meme at me bro!!!!!!

also being sick is good for squatting - you know you hit depth when you shart.

feelswetman.jpeg

fuarrk bro when will it be my turn to be not sick.jpeg

no training, pretty much confinded to bed most of today. downing Vit-c like its going out of fashion..great start to the new year eh LOL

[bar-belle]

Bugga hope you get better soon!

[startinfromscratch]

[bar-belle]

So whatz up J...you feeling betterer now??

[Big john]

words of wisdom to stand by :pfft: :pfft: :pfft:

So whatz up J...you feeling betterer now??

head is still gunked up, dizzy spells are gone now and breathing is almost back to norm. so tried my luck tonight, nothing spectacular im afraid

week 6 day 1 (repeating this week)

squatsrawdawg

barx10

barx10

60x10

102.5x3

122.5x3

122.5x3

122.5x3

122.5x3

122.5x3

GMs

60x5x5

abs

3x15

suffered a horrendous ab cramp today..ive had my share of them in the past but nothing as fuckin potent LOL.

Nothing out of the ordinary just kept the workload minimal, breathing was a challenge and the weight felt heavier than usuall so hopefuly itll pass once im 100%

[thatwaslight]

lol repped

[steak]

head is still gunked up, dizzy spells are gone now and breathing is almost back to norm.

[Big john]

head is still gunked up, dizzy spells are gone now and breathing is almost back to norm.

f*ck..repped!, thats a pretty churr pic! :grin:

[steak]

head is still gunked up, dizzy spells are gone now and breathing is almost back to norm.

f*ck..repped!, thats a pretty churr pic! :grin:

i could tell you some stories but you wouldnt beleefs me

[Big john]

f*ck..repped!, thats a pretty churr pic! :grin:

i could tell you some stories but you wouldnt beleefs me

Try me bro :grin:

[Big john]

week 6 day 2

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

disslocationsx30

rotator cuffsx10

deadlifts

140x3

160x3

180x3

200x3

215x2 (b)

222.5x3

222.5x3

222.5x3

222.5x3

Pull downs (med grip)

100x12

100x12

100x12

100x12

100x12

Chest supported db rows

22.5x12

22.5x12

22.5x12

22.5x12

22.5x12

Bit rusty today as i havent done any short of pulling in over a month, can feel it now the erectors, they got abit of an over haul

[Big john]

week 6 day 3

conditioning

foam rollering 15 mins..errectors and Hamstrings super tight

stretching 10 mins

Bear circut

Deadlift

clean

push press

back squat

push press

7 rounds making up one whole round

5 Rounds :shock: :puke:

then went searching for a nice quiet corner of the gym to die for about 10mins :pfft:

10 min stretching

1st dabble at the bear circut, safe to say it kicked my ass well and truely. the weight wasnt heavy (i think the movements provided more of the challenge) but the later rounds the weight felt heavier :oops: But loved it..Simple yet gets ya puff on and i can just stay in one place, win/win/win situation 8)

Nutro has been pretty much 90% clean this week, with only tonight scrumming down a Ding-dong treat (no homo) and afew Buns with my dinner :nod:

[Old Bull]

Bear Circuit is a pretty good conditioner, good you see you doing it, :clap: :clap: a few of the crew have done it and it has gone well for them too.

[Panzer]

How does it work boys? Circuit obviously, 10-20 reps per exercise?

[Big john]

How does it work boys? Circuit obviously, 10-20 reps per exercise?

175 reps :shock:

Barbell complex

the idea behind it is 1 rep per exercise, The Bear Complex consists of 5 barbell exercises performed back to back without resting. Each exercise flows naturally into the next.

Perform this circuit 7 times without stopping. This is called one round.

One round requires performing the Bear Complex 7 times without resting.

5 total rounds equals a complete Bear Complex workout. You may rest in between rounds. If you are using the Bear Complex for strength training, add weight during each round, working up to your heaviest during the final round - round 5. my goal for the bear is GPP/Conditioning so just keeping the weight lite. its still quite challenging

[Panzer]

What sort of weight you sticking on the bars BJ?

[Big john]

What sort of weight you sticking on the bars BJ?

nothing heavy atm bro was only 45kgs on the bar so nothing shit hot. if you were doing it for strength youd add weight each round, that last round would be intense! :shock:

[Panzer]

What sort of weight you sticking on the bars BJ?

nothing heavy atm bro was only 45kgs on the bar so nothing shit hot. if you were doing it for strength youd add weight each round, that last round would be intense! :shock:

Respect!

[Big john]

Bear Circuit is a pretty good conditioner, good you see you doing it, :clap: :clap: a few of the crew have done it and it has gone well for them too.

cheers OB

will keep it in the arsenal :nod:. i could use the extra conditioning :pfft: :pfft: :pfft: