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

[BabyOilBrah]

Strong PP's. Loving the poundstones at the end. For all you guys that run strength programs without direct bicep work, this is a great quick way to incorporate that.

[Ironlife]

13/12/12 ---- PUSH PRESS FOCUS----



GYM WEIGHT-----------------207lbs
SESSION DURATION--------0hr 35mins
REST TIMES -----------------1mins
WEATHER--------------------19C (68F)cool/humid
MIND-------------------------6/10
HEART RATE------------------67b/p/m





NOTES--Very busy week, yesterday passed my driving test and really was happy about it also. I was at a red light during the test and a hot chick walked across the road in front of me, i put my hand on the horn about to beep this woman, but my instructor shook his head and so i refrained. Good thing or i would have failed. Interesting day at work, got into another argument with boss and i threw a couple chairs in the tea room, unlike me srs, but no one was around but she heard and scorned me for being angry lol, felt better though after work went out to the local beach at night listening to loud metal, drinking a few on the beach and late night swimming felt good. Got home and smashed a fast workout. This workout was fueled with emotion and power. Might be in trouble at work tomorrow but meh. Big deadlifts coming up soon! ONLY 2 weeks before max out! Im thinking this week 515x2x2 or something nice, stay safe






Purple= (work set) Red= (PR)


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Warm Ups
--RC work





Push Press
135x3
160x2
175x1
190x3
190x4 <---more fresh
135x7 <--- strict press
Getting stronger!


Klokov Press
115x3
115x3
Barx10

DB Lateral Raises
25x15
25x15
25x15
25x15

Poundstone Curls
45x50

+Various band stretches

Strong PP's. Loving the poundstones at the end. For all you guys that run strength programs without direct bicep work, this is a great quick way to incorporate that.

Thanks Mike, funny thing about push presses. Since i tried that high volume/frequency approach few weeks back i did push presses 3x a week, my delts blew up a lot. But strength didnt seem to move. But now i am only training Push press 1x a week and with structure and they feel easy/comfortable each week

[Juggernaut0]

Stop arguing with your boss please. No need for things to get heated. Just compromise.

Nice work on the PP's, and I fully expect a 600 pull in 2 weeks big guy.

[Woody-5]

Grats on passing the driving test! LOL @ wanting to honk at the girl
Nice work on the push presses
Someday I'll bring the bar outside and try those

[Ironlife]

Stop arguing with your boss please. No need for things to get heated. Just compromise.

Nice work on the PP's, and I fully expect a 600 pull in 2 weeks big guy.

Hah i know right, i try to let things go back to how they were but she doesnt want us to have our late chats anymore since she believes it will give me the wrong impression.

Ill pull a big deadlift soon. I recon im almost stronger than ever on these, some heavy squat partials and some heavy RDL next workout should see me in the 575+range

Grats on passing the driving test! LOL @ wanting to honk at the girl
Nice work on the push presses
Someday I'll bring the bar outside and try those

Cheers man, felt good for sure. I had to be disciplined for sure!

Loving my push presses, feeling so strong on them Get on them son!

[Juggernaut0]

If that's the case, give her space then and avoid anything getting any worse.

I still think you should bring another girl to the party and test the waters with your boss. See if there's any sign of jealously whatsoever. lol

[Ironlife]

If that's the case, give her space then and avoid anything getting any worse.

I still think you should bring another girl to the party and test the waters with your boss. See if there's any sign of jealously whatsoever. lol

I really dont wanna be there TBH, kinda sick of the workplace culture anyway and my increasing bad attitude is reflecting the workplace we have.

[PeterGibbons316]

I really dont wanna be there TBH, kinda sick of the workplace culture anyway and my increasing bad attitude is reflecting the workplace we have.

When is the party???

Your chances with your boss would be a lot better if you didn't work there anymore........but that probably wouldn't be a good justification for making such a dramatic change to your life.

[punkybj]

What's going on in here?

[The Shoeless Wonder]

What's going on in here?

gheyness



hey shane, do you still do k presses?

[Ironlife]

15/12/12 ---- INTENSITY DEADLIFT + BENCH----



GYM WEIGHT-----------------202lbs <--- hmmm
SESSION DURATION--------1hr 33mins
REST TIMES -----------------4-5mins
WEATHER--------------------19C (68F)cool
MIND-------------------------8/10
HEART RATE------------------67b/p/m





NOTES--Nice session tonight, was feeling about 90% bit tired though and also bit stressed from work so cals arent around 4k more like 3,500 for last 3 days or so which isnt good but i still pulled out some nice work in the gym. Smashed a nice set of 5 at 475. Grip was going but if i used straps had 6-7. Then did some nice back off sets. Kinda messed macenkos tonight, bench felt hard with no leg drive but i did what i thought was right but probably off. lol Gonna smash week 6 hard next workout. But need to rest CNS after tonight. Looking to hit big numbers on benh next session so stick around.






Purple= (work set) Red= (PR)


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



Warm Ups
--glute foam roll
--good mornings -barx20





Deadlift
135x2
135x1
225x1
315x1
405x1
455x1
475x3
475x5 <--- (more) tough would have hit 6-7 with straps., damn grip.
475x2 <--- pretty quick, (more)
Pretty solid work in here, i seldom do reps on the deads whoever knows me will realize this so the 5 rep set wasnt clean lol but good. Strength was there for 7 but i would have had to grind and hitch. I think best is 475x3 srs prior to this lol

RDLs
135x8
225x8
315x5
405x3
405x3
Real hard on low back, tired as hell now

Light Front Squats
185x5
185x5

Bench Press ~macenkos wk5b
125x8
190x8
235x6
250x5
265x4
275x2
275x2
250x5
Just stuck to 2 doubles at 275. Had more but basically low body and low back were cramping and wrecked so took it easy. Ready to smash next wk6.

Incline DB Press
35sx1 min
35sx1 min

Chin Ups
BWx6
BWx5
BWx5
Damn i used to be awesome at these wehn i was 175 ish.

[BabyOilBrah]

mirin those pulls like crazy, wow strong stuff ILO. In for 5 plates x5. The heavy RDLs are no joke too, did you use a belt? I did 405 x5 with out a belt and it felt like my spine was gonna snap.

Way to get mecenkos in there too, a lot going on in this workout!

[Ironlife]

When is the party???

Your chances with your boss would be a lot better if you didn't work there anymore........but that probably wouldn't be a good justification for making such a dramatic change to your life.

Tomorrow night, but im probably not gonna go.

She doesnt like me and if i go and drink heaps i WILL say something that most likely will see me lose my job on the spot.

What's going on in here?

Hey!! Sup. Love the avi

gheyness



hey shane, do you still do k presses?

Lulz, yeah usually every 2 weeks. I suck at them , max is only 150x1

[Ironlife]

mirin those pulls like crazy, wow strong stuff ILO. In for 5 plates x5. The heavy RDLs are no joke too, did you use a belt? I did 405 x5 with out a belt and it felt like my spine was gonna snap.

Way to get mecenkos in there too, a lot going on in this workout!

Thanks Mike, really pushing this workout hard and till new years. I want a deadlift pr badly.

Yeah after the deads my low back and glutes were kinda gone lol, so belted up and still felt my low back was gonna snap too. Probably should have stuck to 315 for sets but oh well.

Couldnt remember macenkos tonight, so kinda went ahead and did what i thougth was close., gonna smash next bench workout nicely. Want 275x7.

[Woody-5]

Awesome pulling! Impressive reppage with 475
Those 4 plate RDLs are crazy after the fact. I dunno how you had any gas left for benching

[Ironlife]

Awesome pulling! Impressive reppage with 475
Those 4 plate RDLs are crazy after the fact. I dunno how you had any gas left for benching

Thanking u sir!

Should have strapped up and gone to failure and pulled 475x7 that would be nice. But still was fun

Not sure what i was thinking loading 4 plates after all the pulls lol, no stopping now one more intensity day then max out day!!

[Woody-5]

Any idea what you're going to attempt for a max pull yet?

[Ironlife]

Any idea what you're going to attempt for a max pull yet?

Depending on next weeks intensity workout ill probably settle for no less than 580. Ill hope to rest well and next week pull a nice 525x2(x3). If that happens reasonably smooth that will be followed by some real heavy squat lockouts, with heap of glute iso work. Then we rest till max!

[Juggernaut0]

Nice pulls man! Don't stress over work too much man. Try to just do your work and stay away from everyone.

[Ironlife]

Nice pulls man! Don't stress over work too much man. Try to just do your work and stay away from everyone.

Thanks bro,

ill try keep my emotions in check, it gets hard but ill just get on with my work and try not to make waves

[Woody-5]

I wanna see you smash a 6 plate pull this year

Thanks bro,

ill try keep my emotions in check, it gets hard but ill just get on with my work and try not to make waves

It's tough when sh!t at work gets under your skin. I have those weeks every once in awhile. I just try to keep to myself, get my work done and shut out everyone else.

uploading a nice session right now for ya

[Ironlife]

I wanna see you smash a 6 plate pull this year




It's tough when sh!t at work gets under your skin. I have those weeks every once in awhile. I just try to keep to myself, get my work done and shut out everyone else.

uploading a nice session right now for ya

6 plates will be srs close in another 2 weeks.

Yeah if i stick to myself i should be ok.

Nice man looking forward to it, ill grab a late meal now and wait for it

[adamsz]

475 x 5 deadlift.... fuarkkkkkk. Mirin super hard. Also real excited for 2 weeks from now!

[LegosInMyEgos]

475x5 is a PR?

[400Lb Gorilla]

475x5 is a PR?

This? Thought you pulled a bigger 5 rep at some point? Well congrats on the PR anyway.

[The Shoeless Wonder]

i couldve pulled 475 for 6 today if i wanted to

[dopamine72]

Sick pulling all around bro. 475x5 is strong stuff.

[PeterGibbons316]

Glad to see you deadlifting heavy again finally!

[Ironlife]

475 x 5 deadlift.... fuarkkkkkk. Mirin super hard. Also real excited for 2 weeks from now!

thanks man, had couple more in me if i grinded hard.

475x5 is a PR?

yeah i suck at repping deads

This? Thought you pulled a bigger 5 rep at some point? Well congrats on the PR anyway.

Thanks Josh, na man best is 505x3.

i couldve pulled 475 for 6 today if i wanted to

Nice man go for it!

Sick pulling all around bro. 475x5 is strong stuff.

Thanks colin appreciate it man, hows the back?

Glad to see you deadlifting heavy again finally!

Cheers Jason, been at it now for couple weeks real heavy just building nicely

[Ironlife]

]19/12/12 ---- INTENSITY BENCH----



GYM WEIGHT-----------------203lbs
SESSION DURATION--------1hr 00 mins
REST TIMES -----------------2-3 mins
WEATHER--------------------16C (62F)wet
MIND--------------------------8/10
HEART RATE------------------66b/p/m





NOTES--Big night last night, went to house party and drank absense, Jds, white wine all night till early hrs, got not much sleep and had a bad day at work, got 1x written warning for having a small radio next to me at the register. (possibly 2nd for swearing) I got into another shout match with boss and she kept writing stuff down and being a bitch, i said good luck keep your job once OHS and human resources find out about your bullying tactics. She lost it and shouted more and just was a long drawn out day, she asked me to sign my written warning, i more or less told her to fuk off. No way was i signing it.. fuk that shi.t But lol anyway trained and wasnt overly good session due to many factors obviously. Good chance ill get transfered to another store till she fuks off from my store in 8 weeks time.






Purple= (work set) Red= (PR)


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



Warm Ups
--RC work





Bench Press WK6A
125x8
190x8
235x6
250x5
265x4
275x3 easy!
290x3 <--- wayy harder than it should have been
265x5
250x5
Nothing left, a shame how heavy 290 was. which sucks. I know i shouldnt drink prior to workout day


CGBP
255x2
255x2
255x2
Hmmm

DB Single Arm Extensions
30sx15
30sx15
Nothing too hard at all

Band Pull Aparts
x10
x10
x10

Chins
BW x6
BW x5
BW x5