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Iron Mind

Big john

By Big john
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M.T Senior member

M.T

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dunno if theres a vid for it...kinda one ive come up within the last month 8) . If i get a spare mo ill do a quick vid of the wrap and post it up.

keen to give sub x a go thou!..vid or link? :grin:

Ah sweet as.

Yeah do you remember the APA wrap tutorial vid? It's the last one on that (sorry would link but I'm at work with no YT access).

I do it slightly differently though I think, where they make 3 crosses over the knee (from memory?) I just do two. Simple instructions: wrap above the knee (locking it in tight), below the knee, cross the kneecap (very centred, important!) to above the knee, head back down the front of the knee intersecting your previous cross (centred again - makes the 'x' over your kneecap), then start spiralling up from the bottom to lock it all in, and tie it off at the top. Probably confusing instructions but the vid shows much better!

Have tried to go back to other styles, but nothing gives me close to the same pop I get out of the sub-x :nod:

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Big john Veteran member

Big john

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dunno if theres a vid for it...kinda one ive come up within the last month 8) . If i get a spare mo ill do a quick vid of the wrap and post it up.

keen to give sub x a go thou!..vid or link? :grin:

Ah sweet as.

Yeah do you remember the APA wrap tutorial vid? It's the last one on that (sorry would link but I'm at work with no YT access).

I do it slightly differently though I think, where they make 3 crosses over the knee (from memory?) I just do two. Simple instructions: wrap above the knee (locking it in tight), below the knee, cross the kneecap (very centred, important!) to above the knee, head back down the front of the knee intersecting your previous cross (centred again - makes the 'x' over your kneecap), then start spiralling up from the bottom to lock it all in, and tie it off at the top. Probably confusing instructions but the vid shows much better!

Have tried to go back to other styles, but nothing gives me close to the same pop I get out of the sub-x :nod:

just watched the sub-x. Man, Z wrap is almost identical in everyway except, i only cross over the knee once and then again towards the end up the wrap to reinforce. nxt squat shesh ill run both styles on my working sets and compare..cheers guys!

week 10 day 3

decided to change the bear complex some what, instead of going from one exercise to the next for 7 phases, i did 7 reps of one exercise then another phase of 7 with another exercise

Also did it this way so i can keep track of where i am throughout the round i tend to get abit lost in the later rounds when the only thing i can keep track of is being able to breathe :oops: ..almost chundered in the 3rd round. must get conditioned!!

deadliftsx7

cleansx7

back squatsx7

push pressx7

bb rowsx7

5 rounds

Here lies Big John...Victim of the Bear

822458-skelly_tombstone_large.jpg

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Big john Veteran member

Big john

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Oh come on you love it :wink:

just dont tell noone :lol:

week 10 day 4

today i thought id try out the 48 Super Cent i got for xmas a crack

Deadzone

140x3

160x3

180x3

200x3

220x2

add 48 s.cent

(straps down)

240x1

250x1

260x1

(straps up)

272.5x1

280x1

Hyperextentions

2x20

face pulls

4x20

Wow...

gotta say this is a whole different animal compared to raw, usually just get tight suck in air and rip the sucker up.

but donning on the squat suit for deads its almost like you have to Relearn the Deadlift all over again! My setups were all over the place.

struggling just to get to the bar

bar coming out of the line of movement

the legs wanting to push out when i go in

but as each set progressed i switched up the stance, just splaying out the toes just ever so slighty. also jacked up the legs right up. this helped me set up alot better. Once that issue was sussed 280 felt like a casual speed rep..guttered that i ran outta room on the cam for it. i had thoughts of a 305 pull but decided againest it, its only my first sesh and i dont wanna jump the gun to quickly

heres the vid:

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Big john Veteran member

Big john

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Thoughts of 305! Mate, looking forward to the next few weeks! Good things to come in this new suit... Nice session man

Need those 300's to be casuals like Mr Bolton's here...

Yea but Boltons powered by strong Voodoo juice :grin: . and isnt the same body structure..now someone like Tom martin i can related too!

i wanna do it O-natch bibii!

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Big john Veteran member

Big john

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I see you are deadlift kingpachi. But do you know the name of your deadlift bar? :pfft:

S.This!

i do not...it trys to call out to me put its voice is so faint..

i also use the Round back form to Nullify more true power lvls :shock: :pfft: :pfft: :pfft:

week 11 day 1

drop press x30

shoulder savers

band pull aparts x40band disslocations x30

various spine stretches with the bands (watched afew of these from Mike.T)

Trained with Eugene again tonight fuarrk on fire

Been nursing some niggles with the left bicep again (seems to flare up when pausing on the 1st rep of benching) so get it to TnGs

bench

barx10

60x5

80x3

90x2

100x2

110x1

120x1

130x1 (= comp PB)

135x1 PB 5kg gain

140x0 so close

close grip incline

60x3

80x2

92.5x1

115x1 pb

120x1 PB 7.5kg gain!

floor press

60x3

100x2

120x1

Rev Bands

160x3

182.5x2 PB 2.5kg gain

gayble flies

3x8

shattered!

good night...i took some vid tonight Unfortunately the memory card for full on my 135 attempt which i didnt relize till i after...GUTZ

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Big john Veteran member

Big john

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Stoked on the PB mate!! Bench PBs are always good

Cheers HJP...any gain is a good gain in my books 8)

Good on ya for posting ya vid :grin: Slowly slowly catchee monkey.

How do you find setting up on that bench with the gap and the thingy off the end :roll: must be a pain in the ass!

Cheers BB 8)

Its ok aye, guess im just used to it...its alittle higher aswell, which is kinda a bonus

week 11 day 2

dynamic warmups

with box,3 planes of movement

Hip flexor focus x10

hamstrings x10

adductor focusx10

quad focusx10

disslocationsx30

rotator cuffsx10

band pull aparts

squats

barx10

barx10

60x3

100x3

120x3

140x2 (b)

162.5x2 (b,w)

167.5x2

167.5x2

167.5x2

167.5x2

B.Band GMs

4x12

stand calf rises

128x10

128x10

128x10

128x10

ab band crunches -brutal :?

4x15

DB curls

3x20

had a wee tutu around with the sub-x wrap style...dunno if i like it or not yet. will tinker some more

felt pretty tight today in the lower back and hammys today no doubt from last night, which made some of the working sets a bitch to get down to depth, im due for a big Foam roll sesh tomorrow

anyway took some vid

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Big john Veteran member

Big john

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Nice squatting bro!! Sub x takes practice, I've tried it a few times, felt good when I got it right, just hard to get right!!

An I noticed the curls tacked on the end... Gun show ay!

Yup looks like itll take afew seshs to get right! :nod:

keeping my meeger Pipiceps happy with abit of blood flow. theyve been through abit lately

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