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

[Woody-5]

[dopamine72]

[Mvick07]

[The Shoeless Wonder]

i am not understanding this monkey business

[dopamine72]

[Mvick07]

[mm55]

[dopamine72]

[mm55]

I'm borderline in tears scrolling down this page.

[PeterGibbons316]

<--------------- Strong unaware

[Ironlife]

Nope I didn't run into any shoulder issues during either run of your program. I ran into some shoulder pain last fall while benching, but I believe that was from 3-4 weeks of doing pin presses - they seemed to be hard on it.

Thats interesting to know, looking forward to your write up and review for the 2 cycles

I wonder if their is any heavy lifters out there that have not encountered joint problems etc.

Old boy that runs my gym who spent the best part of 40 years powerlifting is now blown apart.
Steel rods everywhere, aches, limps everything.

Maybe we should have a deload year every now and then lol.

But nonetheless excellent squatting my friend & good to hear you're back to 3 plates.
You always keep the reps so low on your big lifts - ever thought of a say 20rep max every now and then??

I think if someone is around weights for years and years training over 80% 3-4 times a week with no real structured deloads then joint injuries /flare ups are almost inevitable IMO, good diet probably limits this to a point but still inevitable in the long run.

3 plates + feels good again

Never heard of this before, gonna read about it now. Do you base a lot of your programming on it?

I know I said it last time, but good job getting the squats deeper. Very nice.

Chris I have a pancake eating contest on Saturday, I wish you could be there.

Yeah man read up on it, most of my reps sets are governed by this that is correct.

Squats felt deeper too which is awesome man.

I would out eat you i recon son

lol at the apes

Nice squats man, good to see you with 3 plates + on there.

Cheers mayne, feels good man.

In on this.

We are hovering around the same strength on bench it will be interesting to see where we are both at later in the year.

It will be thats for sure bro, im not hoping for anything too big really. June onwards is all squats like 75% training will be devoted to it. But 350+ bench would be sick still

Sucks about the shoulder, brah. I had some rotator cuff discomfort a couple weeks ago the day after benching. Did what you did: fish oil, ice, rest...followed the day after by stretching and mobility stuff...lots of it. Went away completely after that. Benching is dangerous stuff, mate. The body isn't really meant to push lots of pounds repetitively in that fashion. I don't think I'll ever bench more than once a week ever again and never with high volume (note: this does not include variations because I believe close grip bench, incline, etc are enough of a different movement pattern that it doesn't overload the fragile RC too much)

Good to see squats on the rise again! Keep it up, keep eating those lemons!

Yeah good point on the recovery bro., but wow at never wanting to bench more than 1x a week again! I guess its true about benching not being natural for the body though.

I find incline pretty nice on the shoulders too actually, incline DBs are the best for no shoulder pain.

After hudson squats will be the main priority

the injury bug is rampant

Yeah

Hope you get better soon Chris.

Thanks man, feeling good already

<--------------- Strong unaware

this ^

[ivan_drago]

I loled hard

[pezking7p]

Dying laughing. Going back to look at a workout now.

[pezking7p]

Glad the knee is feeling better. Also that sucks about your RC, I'm really worried that my RCs need a lot of work so I've been sneaking in YTWLs a couple times a week. And more focus on rows/chins.

[Ironlife]

'DELOAD 1/1 '----WORKOUT



GYM WEIGHT--------------205lbs
SESSION DURATION--------0 hr 25mins
REST TIMES --------------1 mins
WEATHER-----------------12C (55F) cold
MOOD---------------------7/10


Purple= (work set) Red= (PR)


NOTES:Got some work in tonight, for arms and some low body work on deads with light weight to keep the body familiar with the lift. It was meant to be a bench focus tonight with singles but shoulder felt about 90% so didnt risk anything silly which is a good idea i guess. Felt great afterwards, did some light jump rope too and this was a nice rejuvenating workout. Tomorrow will be some nice benching.




warm ups
-light band work
-dislocations


Deadlifts
135x3
135x5
135x2
135x2
135x2
Just experimented with setup/bar placement, hand placement, grip etc. was good

Barbell Rows
135x12
135x15
135x2x10

Barbell Curls
60x10
60x2x12

Single Arm DB Extensions
30x12
30x3x10
Felt nice

Light Jump Rope ---> x30 secs on, 30 secs off.

[Ironlife]

Glad the knee is feeling better. Also that sucks about your RC, I'm really worried that my RCs need a lot of work so I've been sneaking in YTWLs a couple times a week. And more focus on rows/chins.

Cheers bro, did some nice easy stuff tonight feeling much better thats the shoulder.

Knee has been kind to me pezzy, hope it stays this way

[Juggernaut0]

What's the plan for bench tomorrow?

[Ironlife]

What's the plan for bench tomorrow?

Light singles with good form, multiple sets. 235 or so

[PeterGibbons316]

You are quite a ways through Hudson now - what are your thoughts on it?

Seems to be a lot of singles.....

[Ironlife]

You are quite a ways through Hudson now - what are your thoughts on it?

Seems to be a lot of singles.....

Only week 4 and im loving it. I find that deadlift should only be trained with singles most of the time, 2 reps top. But its fun too. How you enjoying it>

[PeterGibbons316]

Only week 4 and im loving it. I find that deadlift should only be trained with singles most of the time, 2 reps top. But its fun too. How you enjoying it>

I like it very much. My only fear is that the program seems to be meant to peak you for a competition (although I am not competing), and so I worry that I am training my CNS more than strength, and when I finish I'll have a number, but not really the strength to back it. Either way, it will be a great learning experience for me.

[The Shoeless Wonder]

Only week 4 and im loving it. I find that deadlift should only be trained with singles most of the time, 2 reps top. But its fun too. How you enjoying it>

this was what i did for a while, but with 6+ sets. then i hit 495 for 3. then i got hurt lol

[Jrahe42]

happy Anzac Day

[Woody-5]

Smart choice to take a light session. Good news that the shoulder is improving.
When is your next Hudson session?

[dopamine72]

Hope you get back to 100% Chris. GJ staying smart about the training. And I have to agree, deadlift singles are the best.

[carnage1985]

Mood: 7/10
get excited!!

I like it very much. My only fear is that the program seems to be meant to peak you for a competition (although I am not competing), and so I worry that I am training my CNS more than strength, and when I finish I'll have a number, but not really the strength to back it. Either way, it will be a great learning experience for me.

my thoughts too

[adamsz]

Hey mate I'm glad to hear that the knee is feeling better and that you're able to get back into some decent squats. Exciting stuff.

BUT major bummer about the shoulder gettin weird on ya. I hate that **** man. So are you hitting the deload this week to help with that or is it actually scheduled into Hudson?

[Ironlife]

I like it very much. My only fear is that the program seems to be meant to peak you for a competition (although I am not competing), and so I worry that I am training my CNS more than strength, and when I finish I'll have a number, but not really the strength to back it. Either way, it will be a great learning experience for me.

Yeah true it does peak you, but your developing strength from the accessories which carries over to the actual lift. You train a 1 rep lift and keep training it by doing singles, you become proficient at 1RM strength, youll still gain strength in 3-5- 8 rep maxes etc but you will become better at lifting over 90% for that lift if you train singles. By the end when you break a nice pr, you have the CNS adaptation to allow this to happen, but just like any other peaking routine like smolov eg. If you dont train that lift with the similar frequency/intensity your gains will regress slightly afterwards. It just happens, but wont be long to come back to your new found pr if you train smartly after the hudson.

this was what i did for a while, but with 6+ sets. then i hit 495 for 3. then i got hurt lol

Youll be back to 550 soon enough

happy Anzac Day

Thanks my man, how did you know about it?

Smart choice to take a light session. Good news that the shoulder is improving.
When is your next Hudson session?

Thanks woody mate, yeah hudson tomorrow night mate!

Hope you get back to 100% Chris. GJ staying smart about the training. And I have to agree, deadlift singles are the best.

Its just one of those things, i was tempted to go heavy but i had to be very restrained lol.

Mood: 7/10
get excited!!

Lulz

Hey mate I'm glad to hear that the knee is feeling better and that you're able to get back into some decent squats. Exciting stuff.

BUT major bummer about the shoulder gettin weird on ya. I hate that **** man. So are you hitting the deload this week to help with that or is it actually scheduled into Hudson?

Hah yeah man, squats feeling nice.. Got to keep them going.

Shoulder isnt too bad, it wasnt good a week ago but feels much better now. No deload on hudson really, just some exercises gets reduced in their intensity but thats about it.

[Ironlife]

'HUDSON WK1 BENCH FOCUS' ----WORKOUT A



GYM WEIGHT--------------206lbs
SESSION DURATION--------1 hr 12 mins
REST TIMES ---------------2-3 mins
WEATHER------------------13C (55F) cold/wet


Purple= (work set) Red= (PR)


NOTES:Good stuff tonight, nothing too heavy at all which was good to get the shoulder right tonight,.all reps were good and no pain in the shoulder at all. Bench singles were very light and easy. Been pretty tired lately and hadnt got much sleep which isnt good but ill get the weekend to recover, tomorrow night is a big night on the deads. I have week 4 hudson and will be launching 455 up for some nice singles. Vids to ensure as well. Ill get round to my subs tomorrow friends.




warm ups
--light band dislocations


Bench Press
125x8
185x8
225x3
240x1
240x1
240x1
240x1
Very easy and nice

CGBP
185x10
220x5
220x5
Light and got some nice reps in

CG 3 Board Press
225x3
245x3
245x3
245x3
Easy, and controlled reps. These will build heaps next few weeks

Incline DB Press
50sx25
50sx25
Burnt like crazy

Barbell Rows
125x3x15

[Juggernaut0]

Solid work. Glad you had no pain in the shoulder.

Can't wait for those pulls tomorrow.