'Living The Ironlife' - In search of the 600lb+ Deadlift And Arrogance

[Ironlife]

21/10/12 ---- DAILY 'ADJUSTMENT' TRAINING #3----



GYM WEIGHT-----------------205lbs
SESSION DURATION----------0hr 40mins
REST TIMES -----------------1-2mins
WEATHER--------------------15C (60F)
MIND-------------------------9/10
HEART RATE------------------69b/p/m



NOTES--Nice workout tonight, had a mate come round and before we went out i decided to put a quick session into the body and once again no surprise more squatting. Nothing heavy for most people here, but another pr for a moderate single. 205 wasnt bad at all really, groove is feeling stable on this movement already too. I did the cross arm grip today and bar sat much better i found. Also moved the stuff outside and trained in the yard which is always fun. Also won 66$ on the races this week, which was damn fine.[/i]




Purple= (work set) Red= (PR)


----------------------------------------------------------------------------------------------------------------



Warm Ups
--glute med ball roll




Front Squats
135x2
135x2
155x2
175x1
205x1 <--- pretty smooth, deep and sexy!
135x3
Great feeling, been hitting low body hard but not feeling sore and really monitoring volume and intensity.

Push Press
135x3
135x3
165x2
180x1
195x1
210x1 <--- pretty decent
90x15 <--- strict press
90x5
Great feeling on these, nothing too hard and shoulders feeling strong

Band Pull Aparts
x10
x8
x8
x8
The upper back loves this sh.it!!

Poundstone Curls
45x56
Great pump!!!

[Ironlife]

arrogant yet mate?

Only at work, not in the gym yet! 2 months to go though

Your quads are gonna be huge squatting 5x a week!
Nice work today- hit some fine numbers for "not too heavy" singles

Lulz i hope so,

thanks bro, feeling good not getting pysced up anymore

This experiment looks fun as hell, my man. Reading the pdf now. I recon I might try it out (might change some exercises around though) if it goes well for you. Stay healthy, my friend.

Glad your reading it, i was gonna ask you to have a look at it man.

When i re read it, it screams to me the use of AAS and other enhancers must be at play to some degree to allow optimal recovery. But ill find that out myself soon enough

Squatting 5x a week now? Interesting.

Yeah its part of the whole module, but alternating front and backs

Loving the squat and bench volume!

Thanks my man and welcome!

[Woody-5]

Front squat numbers are shooting right up! You'll have 2 plates the next workout at this rate!
I'm loving the frequency and I dig the outdoor setup. I reckon my lawn would be way too uneven for that. I do have a cement pad in front of my garage- I need to carry the plates up there for some outdoor deads next summer!

[jshaw5]

Oh wow perhaps your right, your front squat numbers is damn fine too. Have you maxed on them at all? Youd hit 320+

I maxed them at the end of summer. My plan was to hit an easy 315 then go for 325, but I was having trouble with the squat rack, ended up taking 3 attempts at 315 to hit proper depth without banging the safeties and dropping the bar.

Fronts are looking good, you could've knocked out at least 2-3 more reps there. Why don't you use clean grip?

[Ironlife]

Front squat numbers are shooting right up! You'll have 2 plates the next workout at this rate!
I'm loving the frequency and I dig the outdoor setup. I reckon my lawn would be way too uneven for that. I do have a cement pad in front of my garage- I need to carry the plates up there for some outdoor deads next summer!

Thanks man! You probably saw me talkin to my mate after a bit and i was saying that the weight during the lift feels kinda light still its just a matter of becoming efficient in the lift which will probably take years to be honest. I hope to hit close to 2 plates next sesh.

I know the feeling of the ground being uneven, its hard to see but the ground was on a slight angle near my feet and doing push presses was hard i nearly fell over a few times. But gotto love outdoor lifting!

Id love to see some outdoor lifting in the snow from you mate

I maxed them at the end of summer. My plan was to hit an easy 315 then go for 325, but I was having trouble with the squat rack, ended up taking 3 attempts at 315 to hit proper depth without banging the safeties and dropping the bar.

Fronts are looking good, you could've knocked out at least 2-3 more reps there. Why don't you use clean grip?

Oh right, to knock over 3 plates on these would be amazing.

Thanks man, felt much better tonight and starting to feel quite smooth too. Probably had another one or two in me for sure.

I used the clean grip the other night and felt good, then tried the cross grip and felt excellent. So probably will stick to this grip

[Woody-5]

Haha snow lifting sounds Interesting. I'd have to find a patch of concrete that wasn't covered in ice. Slippery footing would add a whole new element to the lift

[jshaw5]

Haha snow lifting sounds Interesting. I'd have to find a patch of concrete that wasn't covered in ice. Slippery footing would add a whole new element to the lift

That just sounds awful lol.

[supmannn]

Don't be wary of bumping up the front squat weight, for someone who can back squat 400 pounds I recon you can get at least a 275 front squat.

[dopamine72]

I know what you mean about monitoring volume/intensity. Its so easy to overdo it, especially because most of us on here are so passionate about lifting. I found that passion can get in the way actually, causing me to do more work which burnt me out too quickly, thus causing an early stagnation in my progress. Same with frequency. Its all such a delicate balancing act. But when you start learning how to find that exact happy medium between volume/frequency/intensity....your progress absolutely skyrockets.

Nice fronts. You'll be able to hit 275 soon. 315 is a little more work but you'll get it short after I bet. Just hit the ab wheel (don't overdo it ^^^) but make at least one set standing, even if you can't go all the way out. Standing is key. Once you can do the wheel standing for reps with not much of a problem your front squat will go up exponentially.

[Ironlife]

22/10/12 ---- DAILY 'ADJUSTMENT' TRAINING #4----



GYM WEIGHT-----------------206lbs
SESSION DURATION----------1hr 25mins
REST TIMES -----------------2mins
WEATHER--------------------14C (58F)
MIND-------------------------8/10
HEART RATE------------------67b/p/m



NOTES--Fuuurrk, legs felt bit jelly tonight. Got in the squat rack and felt mentally good but the body was slow and a little lacking in power. 360 top set of squats was hard and didnt want to go higher tonight, good news is bench felt great and i can enjoy some 72hrs off straight before smashing the workouts hard in couple days time. I might do what the PDF said and hit a incline bench day in replace of a normal bench. But i think this week has been good in terms of pushing the body daily and not over exerting. The rest should see me fresh and will be keen to really push a heavy rep pr on bench/ squat/ push press., then will take it easier the next following workouts. Still fun stuff, squatting in some form 4-5 x week/ benching 3x week/ push press 3x week[/i]




Purple= (work set) Red= (PR)


----------------------------------------------------------------------------------------------------------------



Warm Ups
--glute med ball roll




Squats (out of cage)
135x3
135x4
225x2
275x2
315x1
345x1
360x1 <--- tougher than normal circumstances
275x3
Nice, harder than normal due to the enormous frequency being introduced onto the body, im hoping that by resting now that the body will ADAPT and can handle this type of training better next week

Bench Press
125x8
185x3
225x2
240x2
265x1
280x1
290x1 <--- good single, felt lightish unracking
235x3
235x3
Push pressing is helping lockout and unracking the bar. Hoping to freshen up with couple days off then hit a rep pr either double or triple. Next session

DB Swings
35sx20
35sx20
Light weight, got some blood around the low body!

Incline DB Press
35sx15
35sx15
Great pump!

Light Band Pushdowns
x1 red band---------x50
x1 red band---------x30

Single Arm Landmine Rows
65x9
65x9
65x9
Thanks for this one Mike, felt amazing and the stretch in the low lats was insane

[Ironlife]

Haha snow lifting sounds Interesting. I'd have to find a patch of concrete that wasn't covered in ice. Slippery footing would add a whole new element to the lift

Imagine how efficient youd become in any lift if you had to balance on slippery surfaces!

Don't be wary of bumping up the front squat weight, for someone who can back squat 400 pounds I recon you can get at least a 275 front squat.

Hah probably right, only done this lift a small handful of times in my life so might just hit singles i know i can hit and keep going up. + with this training module im on for 3 weeks; i dont want to burn out or miss any reps at all

I know what you mean about monitoring volume/intensity. Its so easy to overdo it, especially because most of us on here are so passionate about lifting. I found that passion can get in the way actually, causing me to do more work which burnt me out too quickly, thus causing an early stagnation in my progress. Same with frequency. Its all such a delicate balancing act. But when you start learning how to find that exact happy medium between volume/frequency/intensity....your progress absolutely skyrockets.

Nice fronts. You'll be able to hit 275 soon. 315 is a little more work but you'll get it short after I bet. Just hit the ab wheel (don't overdo it ^^^) but make at least one set standing, even if you can't go all the way out. Standing is key. Once you can do the wheel standing for reps with not much of a problem your front squat will go up exponentially.

Excellent point big Col, the balancing act of frequency and increased volume etc can be so hard to get right and something i am still figuring it. Even when i think i have it right, a busy working week will leave me tired and performing crap so makes me question it all again.. the factors of real life can be hard to deal with at times.

How did you find out the good balance? Is it about training literally by listening to the body? So if you feel banged up youll go lighter or just take a couple rest days off entirely? Thats where passion can get in the way.

I hope to hit a nice 225x1 next week some time on front squat bro, then wont be long till 275. You and your damn ab wheel!, i did some ones on my knees for good reps and feeling it tonight too. I should try standing.

Thanks bro, hope all is well

[BabyOilBrah]

Single Arm Landmine Rows
65x9
65x9
65x9
Thanks for this one Mike, felt amazing and the stretch in the low lats was insane

Awesome work still bro, I know that feeling when your mind wants to go heavy but the body just isn't recovered enough, still a nice moderately heavy single. Best feel on the bench! 290 feeling light unracking is a good sign.

Glad you liked the landmines! You felt it in the lower lat too right? That's where I got a good stretch/contraction.

[Ironlife]

Awesome work still bro, I know that feeling when your mind wants to go heavy but the body just isn't recovered enough, still a nice moderately heavy single. Best feel on the bench! 290 feeling light unracking is a good sign.

Glad you liked the landmines! You felt it in the lower lat too right? That's where I got a good stretch/contraction.

Thanks my man!

All this 5x a week low body work is really a intricate balancing act, but going to see how i adapt. Only 2 more weeks or so

Your spot on, lower lats at the insertions was amazing, i had such long ROM great feel

[Woody-5]

Nice singles today!
290 feeling light is a good sign on the bench

I'm gonna have to try those landmine rows- been seeing them everywhere and they look pretty mint

[Ironlife]

Nice singles today!
290 feeling light is a good sign on the bench

I'm gonna have to try those landmine rows- been seeing them everywhere and they look pretty mint

Thanks buddy, i would have loved a day off rest from yesterdays front squats but thats not happening! We have to put the body in an environment where it has to be able to adapt. We must FORCE it too!

Been putting away over 1,5lb meat last 3 days with heaps of wholegrain multi bread. + all this pushing pressing, my shoulders are looking so much thicker too
Bench felt good, want to eye off a nice rep pr in 2 days time.

Get on the rows, amazing/

[BabyOilBrah]

Thanks my man!

All this 5x a week low body work is really a intricate balancing act, but going to see how i adapt. Only 2 more weeks or so

Your spot on, lower lats at the insertions was amazing, i had such long ROM great feel

For sure, I'm hitting them again tomorrow.

[Juggernaut0]

Nice light day. Can't wait until those weights are light for me.

Nice job!

[Ironlife]

For sure, I'm hitting them again tomorrow.

Ah nice, going to go heavy or keep it moderate/light?

Nice light day. Can't wait until those weights are light for me.

Nice job!

Thanks Junior Juggarnaut!

CNS is saying 'day off time'!! Going to reap benefits of supercompensation and also have few days off work this week as well which will be good for recovery

[BabyOilBrah]

Ah nice, going to go heavy or keep it moderate/light?

well I got 4 sets of 10 so probably moderate. Worked with 70 last week, might go up 5 pounds or so.

[jshaw5]

Nice singles ILO!!! Are you going to max bench before Macenko, or just estimate 1RM?

[Ironlife]

well I got 4 sets of 10 so probably moderate. Worked with 70 last week, might go up 5 pounds or so.

Nice seems a good weight to get excellent MMC.

Nice singles ILO!!! Are you going to max bench before Macenko, or just estimate 1RM?

Thanks big man,

Well if this training module goes well and pushes my strength up, then ill should try a moderate 335 prior to the week of starting macenkos!

If i dont max, ill plug in a nice 315. Made the mistake of putting in my real max and made reps hard to hit at times

[jeezyreezy]

You looked solid in that front squat vid iron.

[dopamine72]

Excellent point big Col, the balancing act of frequency and increased volume etc can be so hard to get right and something i am still figuring it. Even when i think i have it right, a busy working week will leave me tired and performing crap so makes me question it all again.. the factors of real life can be hard to deal with at times.

How did you find out the good balance? Is it about training literally by listening to the body? So if you feel banged up youll go lighter or just take a couple rest days off entirely? Thats where passion can get in the way.

I hope to hit a nice 225x1 next week some time on front squat bro, then wont be long till 275. You and your damn ab wheel!, i did some ones on my knees for good reps and feeling it tonight too. I should try standing.

Thanks bro, hope all is well

Thanks bro. IMO simply put, its all about finding a general way of programming that works for you. Then really listening to your body and adjusting volume/frequency/intensity based on how you feel.

If I feel banged up I usually take off time entirely because I find when I try and do a "light" day I still overdo it because of that passion.

Right on bro. Can't wait to see 275 out of you.

[adamsz]

Dear ILO,

I think you should give this article a read:

http://blog.kabukiwarrior.com/2012/0...hard-work.aspx

When I read it you came to mind, and I thought you might enjoy it.

[LegosInMyEgos]

lol ILO, this is such a retarded idea.

[Blizzard589]

lol ILO, this is such a retarded idea.

As soon as I saw that you commented here I knew exactly what I was going to find when I clicked on the thread.

[Ironlife]

You looked solid in that front squat vid iron.

Thanks bro, feeling good these days!

Thanks bro. IMO simply put, its all about finding a general way of programming that works for you. Then really listening to your body and adjusting volume/frequency/intensity based on how you feel.

If I feel banged up I usually take off time entirely because I find when I try and do a "light" day I still overdo it because of that passion.

Right on bro. Can't wait to see 275 out of you.

Yeah one thing i hate really is following prescribed reps/sets on a whole routine., i much prefer hitting workouts consistently, but at no prescribed rep/set scheme.
Basically this training experiment is demanding as hell, but basically is up to you in terms of exertion.

Dear ILO,

I think you should give this article a read:

http://blog.kabukiwarrior.com/2012/0...hard-work.aspx

When I read it you came to mind, and I thought you might enjoy it.

Thanks man, will check it out after dinner

lol ILO, this is such a retarded idea.

Lower body feels like jelly today, could u make a cartoon vid of two people talking about this experiment above? I need a good laugh.

But srs did you read the PDF, what are your thoughts andy?

As soon as I saw that you commented here I knew exactly what I was going to find when I clicked on the thread.

You like the outdoor training sweet zach?

[LegosInMyEgos]

I didnt read through it, I skimmed.

You arent strong enough to try anything besides linear progression ILO.

Your laziness and inability to step the phuck back and do the proper programs is going to hold you back for as long as you let it.

This is exactly what I told you last year.

[Ironlife]

25/10/12 ---- DAILY 'ADJUSTMENT' TRAINING #5----



GYM WEIGHT-----------------205lbs
SESSION DURATION----------1hr 23mins
REST TIMES -----------------4-5mins
WEATHER--------------------15C (60F) wet cold!
MIND-------------------------9/10
HEART RATE------------------69b/p/m



NOTES--Pumped up today,. went in feeling good and decided to smash a pr. Squatting felt nice today and loaded on heaps of gatorade and water prior to maxing. Will be taking squatting a little easier for the next few days and wont be pushing any real overly heavy singles. Bench felt great today as well, didnt get pumped up for this at all, just pushed out a nice single, of 295. Felt light in the hands and a very clean rep. Loaded couple sets of CG too for easy doubles. Pretty happy about this.[/i]




Purple= (work set) Red= (PR)


----------------------------------------------------------------------------------------------------------------



Warm Ups
--glute med ball roll




Squats
135x4
135x3
225x2
270x2
315x1
345x1
370x1
390x1
485x1 (walkout)
525x1 (walk out) <--- heavy as fuk lol
410x1 <--- (more)
Nice, happy with this PR. Got more on a real good day.

Light Good Mornings
95x20
95x20
95x20
Very pleasing and got blood into the low back

Bench Press
125x8
185x2
225x1
245x1
270x1
295x1 <--- easy single
Felt great, barbell at heavy weight feels so much lighter in the hands![

CGBP
250x2
250x2
250x2
250x2
All easy, all smooth

Incline DB Press Neutral grip
35sx15
35sx15

Band Pull Aparts
x15
x15
x15

[BabyOilBrah]

4 plater and then some! Congrats bro awesome PR. Squat was fast too, you definitely have more.