Iron Mind

[bar-belle]

total 605- 35kg gain on my last raw+(belt wraps) total, i was hoping to get 640+ but thats just the nature of the beast in powerlifting

man what and awsome day...Long, but awsome. huge Upz to steak/Barbelle and CAPO nz for a well run event. spotters and loaders and emz who ran the today like a Pro. im not going into to much detail of the comp but i just wanted to mainly thank all the people who put there hearts and soul into organizing such a historic event on sat and to my TPs Rex and tank for helping me these last 15 weeks

35kg gain is pretty damn good! Nice PB's too :nod:

Loved the Haka that your crew did for you! A few of us got the tingles as they got into full swing. Nice to show our Aussie mate how we roll 8)

Oh and we got your deadlift on vid....the only one..the battery died on the camera!

[teamfatboy]

Awesome work Big Guy - huge gains = just rewards :clap:

[Big john]

Awesome work Big Guy - huge gains = just rewards :clap:

thanks TFB, bit gutted about my squat...but i think if just afew technical issues i need to fix up, because the strength is diff there. just need to be more confident in myself!

[Big john]

week 1 day 1 - Build up to CAPOnz Deadlift nats

ME squats @ 90%

stretching 5 mins

Box squats (parralell)

barx10

barx10

add blue bands

barx10

60x5

100x3

120x3

140x3

150x1

160x1

170x1

180x1

140x3

140x3

assist movements

GMs

60x5

60x5

80x5

100x3

100x5

standing Hamstring curls

5x12

superset with Blue band rounded GMs

5x12

hanging knee rises with static hold (w/band)

4x15

back into it...just easing back in slowly, good train

[Big john]

week 1 day 2

ME bench @90%

scap drill 15 mins

Bench

barx10

barx10

40x5

60x5

80x3

add 2 board

100x3

110x3

115x3

120x1

125x1

130x1

135x1

all fast

Assist work

Floor press

60x10

100x5

100x5

100x5

100x5

Front plate delt rises

10x10

10x10

10x10

10x10

10x10

supersetted with rear delt flyes...no rest just cranked them out

12.5x12

12.5x12

12.5x12

12.5x12

12.5x12

fried.

abit of a longer train than i expected...have been coaching a female lifter. so ran thru afew things with her regarding bench press. (grreat to see more female interest!) She will be also competing for CAPOnz at the Deadlift Nats, strong gurl!

[Big john]

week 1 day 3

Conditioning

30 mins bag work

finished off with a lite shoulder circut

[bar-belle]

abit of a longer train than i expected...have been coaching a female lifter. so ran thru afew things with her regarding bench press. (grreat to see more female interest!) She will be also competing for CAPOnz at the Deadlift Nats, strong gurl!

:clap: :clap: 8) ...can't wait to meet her and see her in action...have chatted with her via email...I'm sure she will pull a nice dead if you have been coaching her...bet its conventional too :roll: There will be a good showing of girls at this comp...I am training a newbie too and Choppers friend wants to compete with her partner...build it and they will come :nod: :wink:

[Big john]

abit of a longer train than i expected...have been coaching a female lifter. so ran thru afew things with her regarding bench press. (grreat to see more female interest!) She will be also competing for CAPOnz at the Deadlift Nats, strong gurl!

:clap: :clap: 8) ...can't wait to meet her and see her in action...have chatted with her via email...I'm sure she will pull a nice dead if you have been coaching her...bet its conventional too :roll: There will be a good showing of girls at this comp...I am training a newbie too and Choppers friend wants to compete with her partner...build it and they will come :nod: :wink:

was having a chat,and we might come up for a visit/train on wednesday?...you and coach and the krew smashing tin that night?

CAPO deadlift nats build up

week 1 day 3

Dynamic effort Sqts/DL @ 45%

dynamic stretching 10 mins

zerchers to a high box

barx10

barx10

40x5

60x5

80x3

92.5x3

92.5x3

92.5x3

92.5x3

92.5x3

92.5x3

92.5x3

92.5x3

deadlifts against blue bands

142.5x3

142.5x3

142.5x3

142.5x3

142.5x3

142.5x3

142.5x3

Seated GMs

60x10

60x10

80x8

80x8

Hyperextentions

add blue band, then rep out without the band till failure as a dropset

3x15 then repped out till it burned

insane lower back pump

Standing calf rises

3x20 full stack

[Big john]

CAPO deadlift nats build up

week 1 day 4

Dynamic Effort bench @ 50%

Dynamic scap stretching

10 mins

bench

barx10

barx10

40x5

67.5x3

67.5x3

67.5x3

67.5x3

67.5x3

67.5x3

67.5x3

67.5x3

67.5x3

67.5x3

DB should press

20x8

27.5x8

27.5x8

27.5x8

27.5x8

close grip bench

60x8

80x8

80x8

80x8

21s

3x30

[steak]

Howd the deads go?

[Big john]

Howd the deads go?

was s'ok...need more speed thou

CAPO deadlift nats build up

week 2 day 1

ME deads @ 90%

foam rolling 10 mins

deadlifts

60x10

140x5

160x3

180x3

200x3

220x3

240x1

260x1

282.5x1

Kroc rows

40x15

40x15

40x15

40x15

40x15

Purple band Face pulls

PBx15

pbx15

pbx15

pbx15

chins (w/blue chand)

8

5

5

landmines

10x20

10x20

10x20

10x20

superset with banded crunches

bx20

bx20

bx20

bx20

abit slow on the top end of the deads tonight, not really grinders but, seemed to be slower than usuall. got magma hands too. So that could be a contributing factor also

[Pabs]

Awesome deadlifting mate. I can only dream of pulling that much. Keep up the good work!

[bar-belle]

landmines

10x20

10x20

10x20

10x20

superset with banded crunches

bx20

bx20

bx20

bx20

Meeeaaannnnn! Abdominus sorus :pfft:

[Big john]

Awesome deadlifting mate. I can only dream of pulling that much. Keep up the good work!

thanks Pabs 8) ..keep up the training too mate!

Meeeaaannnnn! Abdominus sorus :pfft:

My upper/lower back and abs

Are DOMInus Muntus!

CAPO deadlift nats build up

Week 2 day 2

ME Bench @ 90%

Scap protocol 10 mins

Incline Bench

barx10

barx10

40x5

60x5

80x3

100x3

110x1

115x1

105x1

105x1

105x1

Reverse grip bench

60x5

80x8

80x7 crap setup

80x8 better

flat DB press

15x25

20x25

20x25

20x25

30x25 Rep PB at this weight

OHP- strict

40x10

60x5

60x5

60x5

60x5

BB front Upright rows

40x10

40x10

40x10

40x10

Good sesh, Upper back still munted from the Kroc row assult. took awhile to find my groove with the inclines hadnt done them awhile..im guessing the groove will come back. had abit more of a play around on the Reverse grip bench, and boy do get some insane lat cramps from them!

close to 4 months of westside training,,,and has put some serious growth on my quads

[Big john]

40 mins treadmill, Brisk walking, incline

ab circut- working on better core strength

[red machine]

wheels 8)

[Big john]

wheels 8)

8)

CAPO deadlift nats build up

week 2 day 4

DE squats @ 55%

squats flats

barx8

barx8

60x5

100x3

112.5x3

112.5x3

112.5x3

112.5x3

112.5x3

112.5x3

112.5x3

112.5x3

112.5x3

112.5x3

Rack pulls (below the knee)

235x3

235x3

235x3

BTN LP glose grip

113x8

132x8

132x8

132x8

132x8

LLC

42x15

42x15

42x15

42x15

[M.T]

Awesome work Big Guy - huge gains = just rewards :clap:

thanks TFB, bit gutted about my squat...but i think if just afew technical issues i need to fix up, because the strength is diff there. just need to be more confident in myself!

OK bit late but just seen this, good work man agree with you there heaps of strength for squats just need that confidence (MT has same issue).

:clap:

[Big john]

Awesome work Big Guy - huge gains = just rewards :clap:

thanks TFB, bit gutted about my squat...but i think if just afew technical issues i need to fix up, because the strength is diff there. just need to be more confident in myself!

OK bit late but just seen this, good work man agree with you there heaps of strength for squats just need that confidence (MT has same issue).

:clap:

thanks mang...soon bro....soon

CAPO deadlift nats build up

week 2 day 5

DE bench @ 55%

scap protocol 10 mins

bench

barx10

barx10

40x5

60x3

75x3

75x3

75x3

75x3

75x3

75x3

75x3

75x3

75x3

75x3

Assist movements

seated DB shoulder press

17.5x15

22.5x15

22.5x15

22.5x15

22.5x15

22.5x15

rear delt flyes

8x15

8x15

8x15

8x15

superset with side latrel rises

8x15

8x15

8x15

8x15

then come home smash carbs left right and centre

[Big john]

CAPO deadlift nats build up

Trained up with my home boys at CBC

week 2 day 6

Warm Up

scap Mobility drill- 10 mins

Bench

3xfailure 10-12

JM Press

4x8

Forced negs

4x6-My triceps were teetering on the edge, only held by a string of sinew lol

ezibar curl

3x10

incline DB curl

4x8

Standing DB press

3x10

disslocations

3x12

[Big john]

CAPO deadlift nats build up

week 3 day 1

pre fatigue phase of training block

Max effort Deads @ 90%

warmups 10 mins

deadlifts

barx10

140x5

160x3

180x3

200x3

220x1

240x1

260x1

290x1

WG LPD

84x8

84x8

84x8

84x8

Face pulls

48x12

48x12

48x12

48x12

Negative chins

3xfailure

superset

with 1 arm cable rows

48x12

48x12

48x15

[Big john]

[Big john]

CAPO deadlift nats build up

week 3 day 1

pre fatigue phase of training block

and feeling it......hard :evil:

Max effort bench @ 92%

scap protocol 10mins

bench

barx10

barx10

40x5

60x3

80x3

100x3

110x1

115x1

120x1

125x1

assist movements

Incline DBs

20x8

30x8

30x8

35x8

35x8

35x8

Rear DB flyes

15x12

15x12

15x12

15x12

Upright rows

30x10

30x10

30x10

superset with DB side lat rises

3xfailure

felt toasted coming it...felt obliterated walking out, but hit the numbers..thats the mainthing, home for some carbs

[tomsammce]

Weights, don't drop those weights sonny boy... Weak little nicky will have you for breakfast.

[Big john]

^^lol

CAPO deadlift nats build up

week 3 day 3

pre fatigue phase of training block

Dynamic effort squats @ 60%

Old TP rex back into the fray tonight

foam rolling - 10 mins

dynamic warm ups - 10 mins

Box squats (to depth)

barxlots

barxlots

60x5

100x3

122.5x2

122.5x2

122.5x2

122.5x2

122.5x2

122.5x2

122.5x2

122.5x2

Good mornings

60x5

110x5

110x5

110x5

110x5

SLDL

60x12

140x10

140x10

140x10

140x10

superset with standing leg curls

5xfailure

toast

nice and quick