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

[BabyOilBrah]

Thanks man, 375 felt good on the back also. Squatting 3x a week is proving to be a good move. What would a conservative max rep be when i hit 375x5 in your opinion?

Lulz at rack deads, i should be using 500+ for triples but not tonight, couldnt be fuked lifting anything 'hard'

Ill check out my local chemist warehouse tomorrow for them

An easy conservative 405-415.

[PeterGibbons316]

The calculator I use puts 375x5 at 436. 375x3 would be 412. You've got 4-plates easy now mate.

[Ironlife]

An easy conservative 405-415.

Sounds doable for sure, just gotto keep knocking over rep prs!

The calculator I use puts 375x5 at 436. 375x3 would be 412. You've got 4-plates easy now mate.

I should do, should be good couple months ahead if i stay injury free

[400Lb Gorilla]

375x5 is strong IL. i got 385x5 and ended up setting 450 as a max. i think you got 4440-450 yourself since you tend to be a better squatter than me lol

[Ironlife]

375x5 is strong IL. i got 385x5 and ended up setting 450 as a max. i think you got 4440-450 yourself since you tend to be a better squatter than me lol

Probably have 375x4 fresh i feel, i could hit 415-420 your leaps and bounds ahead Josh ill try keep up though

[400Lb Gorilla]

Probably have 375x4 fresh i feel, i could hit 415-420 your leaps and bounds ahead Josh ill try keep up though

wut? you just got 375x5.....

[Ironlife]

10/10/12 ---- INTENSITY SQUATS----



GYM WEIGHT-----------------209lbs
SESSION DURATION-----------1 hr 11mins
REST TIMES -----------------3-4 min
WEATHER--------------------10C (50F) cold
MIND-------------------------8/10
HEART RATE------------------68b/p/m



NOTES--Had some decent sleep last night and felt moderately better today, work wasn't too hard and got into the weight room after work for some squats. I wanted a pr today and with my high squatting frequency lately i wasn't disappointed. Thought my batteries were charged but during my ramp ups to the top set, they ran out of juice which kinda annoyed me, as i wanted to get rack pulls on vid tonight also. But nevertheless we pushed hard. Squats are moving nicely.[/i]




Purple= (work set) Red= (PR)


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



Warm Ups
--medicine ball glute rolls
--glute stretching




Squats
135x5
135x6
225x3
275x2
315x1
345x1
375x3 <--- nice, tough last rep had 4.
Some real pleasing work here, kinda surprising.. was not 100% going into night and was slightly sore in the hip flexors which affected my bounce from the bottom but i managed 3 reps. Last was slow and grindy, but still nice ground. Had 4 fresh for sure. Kinda irriated the left quadratus lumborum region and couldnt bend over without sharp pain, so did some light good mornings and literally fixed the pain entirely

Good Mornings
90x20
90x20
90x20
Slow and deep reps, untwinched my back which was cool

Light Rack Deadlifts ~3-4'' below knee cap
225x3
315x3
405x3
430x3
430x3
Nice fun reps

Band Pullthroughs 2x bands
x15
x15



If this world has pissed you off, listen to this song loud

wut? you just got 375x5.....

Lulz not yet.

Hit 375x3 had 4 though in me

[Woody-5]

What's on tap for the weekend my man? Any sessions planned?

[Ironlife]

13/10/12 ---- D.E BENCH/SQUATS----



GYM WEIGHT-----------------208lbs
SESSION DURATION----------1 hr 16mins
REST TIMES -----------------20-50 secs *bench*
WEATHER--------------------11C (52F) cold
MIND-------------------------8/10
HEART RATE------------------65b/p/m



NOTES--Nice session tonight, got in some good bench volume with low intensity which was good for the body. Squatting out of the cage tonight again which is fun, im enjoying it too. Hit some light weight for triples on these to keep form going and mind fresh. Nothing taxing. Bench was fun and hit some high rep incline work too. Might hit delts tomorrow if recovery is going well[/i]




Purple= (work set) Red= (PR)


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



Warm Ups
--medicine ball glute rolls
--band pull aparts




Speed Bench
125x8
145x3 <--- (+45lb bands)
145x3 <--- (+45lb bands)
145x3 <--- (+45lb bands)
145x3 <--- (+45lb bands)
145x3 <--- (+45lb bands)
145x3 <--- (+45lb bands)
145x3 <--- (+45lb bands)
Felt great, got so fast with this weight and band tension too, sets 5 were the quickest.

Incline Barbell Bench ~25 degrees
175x10
175x10
175x9
Easy sh.it. fast reps, but pretty bouncy too. The band work prior made my eccentrics too fast and bouncy/.

Single Arm DB Extensions
40sx9
40sx8
40sx8
40sx8

Oly Bar Extensions
45x20
///SS///
Oly Bar Curls
45x50

Seated Rows 2x bands (olive)
x8
x8
x8
x8
New movement i found and was nice feeling

Squats
135x3
200x3
250x3
275x3
300x3
310x3
All triples, all out of the cage, all easy

DB Swings
40sx15
40sx15

[Juggernaut0]

Nice work all around man. Nice squatting!

[Ironlife]

What's on tap for the weekend my man? Any sessions planned?

Hey matey,

went out to the shops with a couple mates and saw a movie later in the day which was shi.t lol. Then got talkin to some women, one was a hot south american and man they have some real asses on them bro. Not much happened though.

Tomorrow might go out to watch the UFC event at the local pub, not sure though.

Whats on for urs?

[Ironlife]

Nice work all around man. Nice squatting!

Thanks mate, fun easy and productive stuff.

Did u like the music in the clip?

Hey big guy.
Agree about the squatting frequency.
A triple at 375 would be damn close to a 405 max but know that feel about working up to it so you are 100% confident you will get it.

Brian lake will be very handy at glenferrie!!

Yeah sure is good to be squatting every 2-3 days now, i feel so strong on intensity days which is good sign. Want to hit 415-420 real soon., so need to hit a 375x4 minimum next week.

Real happy about that pick up for sure, just hope he stays injury free. But i think he will be playing around the comps best players so he will lift as a player too. Should be good

[Woody-5]

Nice session mate, excellent banded bench work and inclines. Strong squat triples too!
that looks awkward walking sideways out of the rack with that much weight on your back- be careful

[Ironlife]

Nice session mate, excellent banded bench work and inclines. Strong squat triples too!
that looks awkward walking sideways out of the rack with that much weight on your back- be careful

Hey thanks bro, felt fun and got in some good speed!

Your right about the dangers, i nearly tripped walking sideways on the bottom of the cage and if that happened, i could have done damage to low spine area, or knee injury or hip injury lol but i try to block it out of my head. Its fun though, but anything more than 3 plates would be bit dicey i recon walking out 3 metres sideways.

[Ironlife]

You will smash the 400+
Looking forward to it.
Your weight remains consistent around the 95kg mark - do you ever Try to bulk/cut?

I personally think if shoenmakers can take the lockdown role and gibbo third man up - lake will almost play a Corey enright role & opp teams will need a def tag on him. He is so creative off half back. Underrated pick up will be very good for you guys.

I should be good to smash 420 real soon, gonna be nice pr when it happens. Still long way off where my squat should be but getting there.

Yeah like being around this weight, 93-95 get compliments a fair bit about 'oh you look like you work out' etc a lot at work from customers which is cool and feel pretty solid around the upper body too. + still pretty explosive over 30 metres. + i can push my smaller co workers around easily and bump them around a bit. But BF would get too high if i get much over this, so pretty happy eating my 4.5 cals a day and maintain this weight if i can, sometimes i creep up slightly but then ill only eat like 2,000 cals for a day or so, to balance sh.it out. But certainly dont want to cut, unless i played football again, then would have to drop to 85kg ish to be a midfielder again with the engine i used to have. I have a course in retail security on the cards, and have good recommendations from the guys who work in the industry too. So got my licence for my car coming soon 12/12/12 which should able me to get to this damn course. If i do security i wouldnt mind pushing for the 100kg mark. 179cm and 100kg would be a good size.

Funny thing at the shopping center today, we saw a small Asian bodybuilder walking around in a tank top today and was like hitting walls of shops and shouting loud going 'fuk you bitch' fuk off bitch'!!!!! He looked so agitated and angry, and we were about 3 metres behind him the whole time just observing this fellow with intrigue and curiousity.. he was about 5'6 175. So pretty solidly built and big upper body. He then chucked a chair over in the food court and screamed at anyone looking at him, he circled back and walked towards me and i just stared at him and eyeballed each other, he looked me over and walked off not saying a word. Kinda thought he was gonna smash me but, he had more brains than that. Security then came after him and 3 had to talk to him and calm him down

[jshaw5]

Nice squats ILO. Like everyone else in here, I think you easily have more than 4 plates in you, now just do it

[Woody-5]

Security course

******* at mall

Good luck with the security course, I recon that'd be a good field for you to try. When are you going to take the course or do you need to wait and see about your wheels?

Should have laid that ******* at the mall out with a left hook. I hate jackasses acting like that

[Ironlife]

Nice squats ILO. Like everyone else in here, I think you easily have more than 4 plates in you, now just do it

Cheers mate,

im pretty certain i have 415 id say. The increased squat frequency has been paying off, and might keep to breaking rep prs at heavy weight. As long as the KPIs of squatting are heading in the right way, im happy

Good luck with the security course, I recon that'd be a good field for you to try. When are you going to take the course or do you need to wait and see about your wheels?

Thanks, retail seems kinda cool. Like shopping malls etc, football games etc. Might stick away from the night clubs until i get older and harder.

Yeah really have to rely on getting the wheels, once i have them, then doors will open elsewhere. Just gotto get out of work where i am..

Should have laid that ******* at the mall out with a left hook. I hate jackasses acting like that

Hah, i didnt want any physical confrontation. I hadnt eaten for some 18 hrs prior, and felt real tired. So he probably would have smashed me. He looked like LIMEs build, but more angry than Andrew

[samsont]

nice pennywise selection! oh lifting too!

[Ironlife]

nice pennywise selection! oh lifting too!

Was wondering if anyone liked that song , how fukin good is it?

I play that shi.t when the world annoys me a bit. Thanks bro

[samsont]

Was wondering if anyone liked that song , how fukin good is it?

I play that shi.t when the world annoys me a bit. Thanks bro

bro hymn always gets me

[Juggernaut0]

Thanks mate, fun easy and productive stuff.

Did u like the music in the clip?

Music seemed fine to me, but it needs more 50 Cent.

[Ironlife]

15/10/12 ---- OHP/RECOVERY SQUATS----



GYM WEIGHT-----------------208lbs
SESSION DURATION----------0hr 30mins
REST TIMES -----------------1mins
WEATHER--------------------17C (62F) Nice!
MIND-------------------------8/10
HEART RATE------------------69b/p/m



NOTES--Very quick session, nothing hard or taxing. Got in some OHP work and all light stuff. Resting well tonight then going onto some heavy bench work possibly tomorrow night![/i]




Purple= (work set) Red= (PR)


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



Warm Ups
--band pull aparts




Standing OHP
90x12
90x12
135x3
145x3
145x3
145x3
90x10
Easy, no going too hard tonight

DB Laterals
25sx12
25sx12
25sx12
25sx12
Nice work on these, nothing too taxing.

Poundstone Curls
45x60

Squats
90x15
90x15
All light recovery

RDLs
135x15
135x15

[PeterGibbons316]

90x15......sounds like a waste of time. Nice OHP though

[Ironlife]

90x15......sounds like a waste of time. Nice OHP though

Lolz felt pretty light, got the blood flowing a bit which was good.

Priming myself for 375x4 on squat M.E day this week.

[Woody-5]

Nice recovery session. OHP triples are strong!

What's the bench plan for the next session? You almost ready for some Macenkos action?

[Ironlife]

Nice recovery session. OHP triples are strong!

What's the bench plan for the next session? You almost ready for some Macenkos action?

Thanks big man, enjoyed the feeling of the 90lb press for high reps, really felt nice.

Im getting my template ready!, im thinking taking off 15lb or so off my max. We could ride this macenko train to xmas day bro and smash a nice pr!

[Woody-5]

Sounds good! Ill see where my Max is in a few weeks then probably drop 10 pounds off it for the program

If I start Macenkos Nov 5th it will work out that I max on dec 31, a nice Cap to 2012

[BabyOilBrah]

nice lil recovery sesh brotha

[Ironlife]

Sounds good! Ill see where my Max is in a few weeks then probably drop 10 pounds off it for the program

If I start Macenkos Nov 5th it will work out that I max on dec 31, a nice Cap to 2012

Ill start when you start, im hoping for a conservative gain this time round. If i can build up to 335x1 within the next 3 weeks, and then start macenkos till xmas i would want to hit a 345x1 to top off 2012. Would mean a 25lb gain in bench this year which really isnt overly bad but could be better

nice lil recovery sesh brotha

Thanks my man!

Any thoughts on getting in on macenkos nov 5th? Woody was thinking of making a gangbang thread for bench soon