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

[DominationStation]

12 beef ribs today again. I love loading on these. The meat literally fell off the bone. Amazing.

Hnnnging so unbelievably hard at this.

Impressed with 315x5 as well, good progress there mate.

[MWheatley]

That pressing strength already comin back. Nice workout

[Blizzard589]

Good to see you back, bro. How's work?

[Ironlife]

HEAVY LOWER



TIME----------- DAY
WEATHER----------21C
MIND---------------9/10



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

NOTES

--Loading heavier each week, made this short and sweet but got the good work in first then hit some DB swings and i was out of there. Had to do a lot of running round today, + went out with the guys and girls tonight to the local beach and had some nice cold drinks on the pier and enjoyed seeing some little penguins come to visit us also. Was a lovely night just relaxing with the city in the background over the water. Day off tomorrow also then back to work for Friday. Going to hit bench tomorrow too and this is gonna be a nice workout!








Warm Ups

-Light stretching





Squats
135x6
225x2
275x2

Add Wraps
315x1
355x1
370x1 --->heavy but had more
315x3


--Heavy single, some back off work was more than enough for stimulation at this point...


Heavy DB Swings
135x8
135x8
135x8

--Heavy 135lb DB to do swings with was fukin tough, these were amazing for the glutes,.low back and fried the hammys. Especially when done this heavy, was some sight too lol. Feeling good with where i am with squats for now, might lower weight next workout for some volume but so far quite happy

[Ironlife]

Hnnnging so unbelievably hard at this.

Impressed with 315x5 as well, good progress there mate.

Thanks, yeh these were challenging though but got them out which was pleasing mate!

That pressing strength already comin back. Nice workout

Getting back one inch at a time!

Good to see you back, bro. How's work?

Good thanks Zach, longer hours than my old job. More intense people to deal with but new and exciting. I need to keep learning all i can to do well though.

How have you been going? Training hard?

[Woody-5]

370!!! Impressive single especially so early into your comeback!
Hella fine work and with a ton of room to progress still in front of you!

Evening drinks on the pier with the city backdrop sounds awesome! So jealous that you've got summer coming up. Everything is dead/ dying here and cold weather is settling in for winter

[Ironlife]

370!!! Impressive single especially so early into your comeback!
Hella fine work and with a ton of room to progress still in front of you!

Evening drinks on the pier with the city backdrop sounds awesome! So jealous that you've got summer coming up. Everything is dead/ dying here and cold weather is settling in for winter

Thanks dude, im still progressing on singles and 1-2 back off sets so just keeping it up until i hit a wall, then will get back to thinking about proper structure. But for now keeping it real simple seems to be working.

Yeah i was hating winter mate when i was grinding through the academy and doing marching on the cold 35 degree mornings. horrible. Now its starting to turn for us nicely. We got a massive storm the other night too which was a surprise and it packed a real punch too, shook the house with loud thunder and lightening was lighting up the sky for a good 1 hr. Lots of heavy rain too, lovely sight though.

The night out tonight was a nice treat thats for sure

[DominationStation]

370, that's damn heavy, especially with more in the tank to boot! What are your short-term goals (maybe 2 months / 6 months down the road)?

[MWheatley]

Supreme squats IL, right back to those impressive numbers

[Ironlife]

MEDIUM UPPER



TIME----------- day
WEATHER----------16C
MIND---------------8/10



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

NOTES

--took it bit lighter in the back off sets but these felt good, nothing too hard and got out some solid volume of work. Bringing back some nice work sets and getting my s.hit together. SOHP was feeling solid too, moved up in weight a bit today and pushed these triples out with good effort. Big workout this weekend coming up for squats, might get into a moderate single then many back off sets and some deadlifts! Going to get some vids too.










Warm Ups

-Light Lat Pull down--65x20 reps





Bench Press
135x6
135x3
185x3
205x3
225x1
260x1

(Back Off Sets)
220x3
220x3
220x3
220x3
220x3

---The back off sets were very productive, got faster each set and rested well. Going to be good stimulation.


SOHP
135x5
165x2
150x3
150x3
150x3

---All good, the 165x2 little challenging still, but the triples were good.


Seated Cable Row
135x8
180x9
180x9
135x12

++ arms

[Ironlife]

370, that's damn heavy, especially with more in the tank to boot! What are your short-term goals (maybe 2 months / 6 months down the road)?

Honestly, i dont have anything set in stone. For NOW, im real happy just adding weight back to the bar in all lifts and want to get back to my strongest numbers again by xmas. Then blast up from there.

Supreme squats IL, right back to those impressive numbers

Getting there, Thanks dude

[Woody-5]

Pushing some nice weights on the bench and over your head!
260 single then progressively faster back off sets has win written all over it!
Mirin those OHP reps, 165 reps and then 150 triples following bench work is strong sh!t
You're really hitting the ground running with this rebuild, it's fun to watch!

[MWheatley]

Pushing some nice weights on the bench and over your head!
260 single then progressively faster back off sets has win written all over it!
Mirin those OHP reps, 165 reps and then 150 triples following bench work is strong sh!t
You're really hitting the ground running with this rebuild, it's fun to watch!

Well said.

Looking forward to seeing you climb back up dat dere progress ladder IL.

[Blizzard589]

Good thanks Zach, longer hours than my old job. More intense people to deal with but new and exciting. I need to keep learning all i can to do well though.

How have you been going? Training hard?

Good stuff. Exciting is good.

Lol I barely train. Full time work and full time studies means I try to get a pump whenever I can but nothing heavy or mentally taxing. I had to learn that I have a limited amount of motivation to spread across a day and if I have a heavy workout then not only does the anticipation and mental prep steal my focus but the actual workout leaves me foggy and that's not a good state to be in when I have to learn calculus and physics concepts. Some light lifting and light cardio give me the cognitive and health benefits of exercise without wasting precious motivation. But you better believe any break I get has me lifting daily with serious intensity.

[Ironlife]

Big week, worked last 4 days straight 12 hr + shifts, took a fair bit of effort to keep the cals up. Was a nice feeling to now have 2 days off, which i hit bench tonight and felt stronger, with more improvement in me to come. During the last 4 days i still managed to fit in a nice lower workout for squats, but nothing real hard just 305x3 for few sets on squats. Felt strong, Keeping well hydrated and have plenty of brocoli to eat tonight and heaps of water, got some heavy squatting tomorrow and also some heavy deads!!

Pushing some nice weights on the bench and over your head!
260 single then progressively faster back off sets has win written all over it!
Mirin those OHP reps, 165 reps and then 150 triples following bench work is strong sh!t
You're really hitting the ground running with this rebuild, it's fun to watch!

Cheers mate, thanks. The benching really felt better tonight too, those back off sets pumped up the total work done and carried over well this workout which was nice. Same with OHP, rising and feeling slightly easier each week.

Well said.

Looking forward to seeing you climb back up dat dere progress ladder IL.

Thanks for the support, it means a lot mate

Good stuff. Exciting is good.

Lol I barely train. Full time work and full time studies means I try to get a pump whenever I can but nothing heavy or mentally taxing. I had to learn that I have a limited amount of motivation to spread across a day and if I have a heavy workout then not only does the anticipation and mental prep steal my focus but the actual workout leaves me foggy and that's not a good state to be in when I have to learn calculus and physics concepts. Some light lifting and light cardio give me the cognitive and health benefits of exercise without wasting precious motivation. But you better believe any break I get has me lifting daily with serious intensity.

Very similar when i was training in the academy, man. I know that feel but could never put it into words. Spot on. It is tough when we have only so much motivation to get us through a day, if u train heavy that day u REQUIRE a great deal of mental preparation and also concentration to perform well and safely. But then for the rest of the day its just harder to get 'up' for anything else that REQUIRES deep concentration and motivation

[Ironlife]

HEAVY UPPER



TIME----------- Evening
WEATHER----------22C
MIND---------------8/10



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

NOTES

--Pumped some good weight out for triple, which was good. The bar felt lighter in the hands tonight and as we know that is a good feeling! I smashed it last workout with the 220x3 for heap of sets and had good carryover i feel. Hit 245x3 tonight with more in me, but stopped here and didnt want to over do it. Heaps of good back off sets is key to adding overall volume and its working now nicely. SOHP was real fun too, loaded some nice sets of 4 at 150 and these werent too bad either, tough as it was done after benching but still numbers rising overall.







Warm Ups

-Light Lat Pull down--65x20 reps





Bench Press
135x6
185x3
200x3
225x2
225x2
245x1
245x3 <--- more!

(Back Off Set)
220x3
220x3
205x6
205x6

--No grinding at all, easy stuff. Feeling good.


SOHP
135x2
150x4
150x4
150x4

(Back Off Set)
135x9 ---> maybe one more..

---Challenging but great work!


Lat Pull Down
135x10
135x10
135x10

---Nice stretch in the lats!


Tricep Pushdowns
45x15
45x15

---Real slow reps, felt amazing

++ curls

[Ironlife]

HEAVY LOWER



TIME----------- DAY
WEATHER----------17C
MIND---------------9/10



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

NOTES

--Good workout tonight, was real pleased with the squatting today, was fresh today on my day off and got some 10hrs sleep last night and drank a lot of big shakes in the last 24 hrs. Stretched a bit before which helped, knees were good today as well. Decided to hit a nice set of 5 and hit it nicely. Had more in me, but not much more. Deadlifts have been good last couple times i did these, today was fun. Decent speed off the ground but had to use straps tonight as all my chalk is soaked from recent rain and my grip is weaker than normal so strapped up today and got these out with nice form. Had more in me too. Been doing the DB swings too and last week used heavy DB for 8-10 reps with 135lb, and it has been carrying over real well.








Warm Ups

-Light stretching





Squats
135x6
225x2
225x3
275x1

add wraps
315x1
325x5 ---> @7.5 more in me.


--Really good work tonight, form felt solid and good reps.


Deadlifts
135x3
225x2
315x1
405x1
440x1
465x1
440x2 ----> way more!

---Nice, fukin love getting these back up.



DB Swings
135x10
135x10

--> brutal these are, but felt good.

[Woody-5]

Sick work on the upper and lower body matey!
Nice heavy triple on the bench with more in the tank. 150 OH reps are on the rise!
Very nice squat set and deads looking powerful!

Between work and lifting, Recovery must be going smooth judging by the rising numbers on your lifts

[Ironlife]

Sick work on the upper and lower body matey!
Nice heavy triple on the bench with more in the tank. 150 OH reps are on the rise!
Very nice squat set and deads looking powerful!

Between work and lifting, Recovery must be going smooth judging by the rising numbers on your lifts

Cheers big wood, the bench session the other night was good, threw around 135 for nearly 10, cant wait till i get over 10 again.

The squatting set really was interesting, the 225 warm up didnt feel right really, but as i kept going through the warm up, it then became more easier to hit each rep properly, not sure how that happened.

I feel recovery is going well, i am smashing these massive high weight gainer shakes when im at work for long nights and that seems to help with maintaining, and even slightly increasing BW. It is definitely testing me though with recovery, but as long as i eat alot, and stay very well hydrated then the gains should still be coming.

[MWheatley]

Back to back solid workouts. Feeling like you had more reps in the tank on those final sets has to feel good. Strength seems to be coming back quickly.

[dopamine72]

I have had the rain do that to my chalk too haha.

Loving those deadlifts and how easy they were bro. DB swings sound interesting.

[Ironlife]

HEAVY UPPER



TIME----------- Evening
WEATHER----------20C
MIND---------------9/10



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

NOTES

--Real pleased with tonight, obviously still not where i was but the improvement tonight was amazing. Busted out some solid reps with 245, and heap of back off work with 220. These proper back off sets, with around 220 is really noticeably increasing bench strength by adding good total volume, its working so well.. Tomorrow is going to be some nice squats and deads. Deadlifting heavy this week will be the 2nd time in 1 week, so might have to hold back a bit. Squatting shall be fun, im thinking a nice couple of heavy singles and some back off sets.







Warm Ups

-Light Lat Pull down--65x20 reps





Bench Press
135x6
185x3
200x3
225x2
225x2
245x6 <--- Maybe 1 more.

(Back Off Sets)
220x4 <--- few more, easy.
220x3
220x3
220x3

--Nice improvement, big work on the bench


SOHP
135x5
140x4
140x4
140x4

--Kept it light, just got some good work in



Seated Cable Rows
135x12
135x12
135x12
---Good stuff, solid stretch!


Tricep Pushdowns
45x15
45x15
45x10

[Ironlife]

Back to back solid workouts. Feeling like you had more reps in the tank on those final sets has to feel good. Strength seems to be coming back quickly.

Thanks matey, i can feel the strength coming back nicely! Awesome feeling

I have had the rain do that to my chalk too haha.

Loving those deadlifts and how easy they were bro. DB swings sound interesting.

The rain sucks when it hits the chalk, ruins it all.

[dopamine72]

Pressing volume is looking killer. Nice top set of bench.

[Woody-5]

Kickass reps with 245! 6 with maybe another in the tank is awesome. Coming back fast!
Great followup with the 220 back offs then the OHP sets.

Do anything fun the weekend?

[Ironlife]

Been on 3 straight shifts last few days but couple of days off now is lovely, trained a couple of days ago on squats but just kept it lighter for true working sets to what my max is. So i used around 80% and hit 310x3 for a few good sets, and a few sets of DB swings. Eating has been high in calories but lots of junk food, so recently trying to write down what i eat and just keep it cleaner, more meals of tuna with salad, more brocolli daily and yogurt too.

Training soon, hitting bench tonight with SOHP!

Pressing volume is looking killer. Nice top set of bench.

Cheers mate, getting better slowly lol

Kickass reps with 245! 6 with maybe another in the tank is awesome. Coming back fast!
Great followup with the 220 back offs then the OHP sets.

Do anything fun the weekend?

Thanks, feeling much stronger!

Didnt do much on the weekend woodman, went out to the local market place with a good friend, looked around for all sorts of stuff was nice day. Watched some races on the weekend too but had the couple of days off which were nice.

[dopamine72]

Do get to carry a gun? I fukin hope so m8

[Ironlife]

Do get to carry a gun? I fukin hope so m8

Yeah we do bro

[Ironlife]

MEDIUM UPPER



TIME----------- Evening
WEATHER----------31C
MIND---------------9/10



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

NOTES

--Got in tonight and loaded some nice weight for good triple, had more in me but didnt want any serious grinding.. Loaded up on back off sets and this was +5lb up and felt quite easy. Had 5+ in the last set. SOHP still moving up, to top set of 5 at 150. Had the other sets for sets of 4 but will hit all sets for 150x5x5 next week im sure of it now. Heavy squats tomorrow! I might even hit some deadlifts







Warm Ups

-Light Lat Pull down--65x20 reps





Bench Press
135x6
185x3
200x3
225x2
255x3 ---> more.

(Back Off Sets)
225x3
225x3
225x3
225x5 ---> 2+ more

--All quite easy


SOHP
135x5
150x5 ---1 more maybe
150x4
150x4
150x4

--Top set was good, probably could have hit 5 other sets but would have been bad for recovery



Lat Pulldown
135x12
135x10
135x10
---solid stretch here!


EZ bar Extensions (light)
55x12
55x12
55x12

[Ironlife]

HEAVY LOWER



TIME----------- NIGHT
WEATHER----------15C
MIND---------------9/10



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

NOTES

--Was real up and ready for this session and smashed out some good squats. Moving up nicely each week, this set of 5 was tough but not to failure, had another 1 in me. Loaded on some high rep sets of DB swings and wow i really like these a lot. Still helping me increase strength each week and these are a big reason why. Deadlifts were on the menu tonight and for good reason, these were feeling strong. Hit singles at 485 and felt tough but not bad.








Warm Ups

-Light stretching





Squats
135x6
225x2
225x1
275x1

Add Wraps
315x1
330x5 ---> more in me.


--Getting better, had more in me too. Knees felt ok


Deadlifts
135x3
225x2
315x1
405x1
440x1
465x1
485x1
485x1 @8.0 -- tough but more in me

---Grip still weak as fuk, strapped after 405


DB Swings
135x18
135x18

-->Increased reps on these. Glutes and hammys gone!