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

[dopamine72]

We need to skype again soon bro. Nice "light" benching.

[jshaw5]

Your recovery is my max ..
Incline & flat - you strong fukker

LOL was thinking the same thing. My bench is already seriously lagging, then I see ILO and his light recovery bench and think do I even lift?

[The Shoeless Wonder]

Hey shoe! Have done that before and they are amazing. Will do them again soon enough. Have you tried light incline DBs for time? Now that is fun, grab a pair of 35s and on slight incline nice slow reps for 1:30-2 mins

actually, anything with bands x time is great. my old gym had a few, so i would do tri pushdowns, curls, flyes, and shoulder press. i think i left out pulldowns

[LegosInMyEgos]

your recovery weight is my speed bench weight.

deal with it.

[PeterGibbons316]

your recovery weight is my speed bench weight.

deal with it.

Are the PRs in your sig current? I feel like they haven't changed in a while....

[LegosInMyEgos]

Are the PRs in your sig current? I feel like they haven't changed in a while....

they havent changed because I'm 168 lbs right now. Those PR's are from when I was 180 lbs.

[Ironlife]

''SQUAT+OHP'' Focus ----WORKOUT D



GYM WEIGHT--------------205lbs
SESSION DURATION--------1 hr 29 mins
REST TIMES ---------------3 mins
WEATHER------------------16C (60F) nice

Purple= (work set) Red= (PR)


NOTES:Squatting felt damn amazing tonight, everything felt light on the back and just hit some nice singles to get some good work into the legs. Kept volume quite low and was real cautious about doing anything too strenuous. Recovery has to be balanced very delicately and tonight was no exception. Singles were productive and allowed me to focus on form with precision. Knees felt great and i feel very strong in the squat at this point in time. Saw some interesting critters in the gym tonight and sure enough got some pix!.





warm ups
--light glute stretching


Squats
135x6
135x6
225x3
275x3
315x2
360x1 <--------bar placement not good
360x1 (vid) excellent!
360x1
Smooth and kinda moderate singles really., had more reps though. First time going this heavy for literally 5 months!

Kneeling Squats
225x12
315x10
345x11 <---- woot
These were damn good,. speed off ground from deads is credited to these and partial squats.

Banded Leg Curls 1x red bands
x25
x25
Was going to do these for time but 25 for both legs was more than enough

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

Standing OHP
110x10
135x5
155x3
155x3
155x3
155x3
Good sh.it pretty light still

DB Laterals
30sx10
30sx10
30sx10
30sx10

[Juggernaut0]

Nice skwats man!

Everything is coming together for you right now

[Ironlife]

Why not just keep doin what you did today? lol

Seriously though, especially with the recent shoulder issue, light weight/high reps would probably do you some good in the long run, and still allows you to get some good work in.

Nice work though. Glad the shoulder seems to be healing well.

Very good advice mate, i probably will keep it something like today.

Your recovery is my max ..
Incline & flat - you strong fukker

AND Birchall pulling out late again didn't help the backline.
We have had an easy draw (GWS, GC, Bulldogs) so now our month of pain starts!!

Thanks bro nice words.

Yeah birchill is so important to us that is for sure., and i didnt realize the draw you guys have! Pretty nice start. We had collingwood, geelong,adelaide, and west coast. Talk about a hard fukin start. Gets easy for us until around rd 14.

We need to skype again soon bro. Nice "light" benching.

Agreed, we will this weekend mate

LOL was thinking the same thing. My bench is already seriously lagging, then I see ILO and his light recovery bench and think do I even lift?

Lulz my bench is still weak unfortunately. Only IMO. I should be at 350+ now.

actually, anything with bands x time is great. my old gym had a few, so i would do tri pushdowns, curls, flyes, and shoulder press. i think i left out pulldowns

I have never tried curls with them lol, couldnt imagine it.

your recovery weight is my speed bench weight.

deal with it.

I know, you got me covered by heaps. You realize if i max on deads now i could pick 570 up right now?

[Ironlife]

Nice skwats man!

Everything is coming together for you right now

Thanks mayne, it feels like if i manage to not over train squats and i can time it to come together after hudson, well im up for a nice PR on these. 360 for the singles actually looked decent speed on the vid which kinda surprised me since its around 95% 1RM

[PeterGibbons316]

Squatting felt damn amazing tonight

Excellent!

WTF is up with all the critters roaming around your gym all the time? That would freak me out.

[Ironlife]

Excellent!

WTF is up with all the critters roaming around your gym all the time? That would freak me out.

Spiders, rodents, lizards we have them all. The lizard made me jump i wont lie

[mm55]

I like that you only did singles. No need to push the volume on squats when going heavy for the first time in so long. Nice work, muscle recruitment feel good? Everything firing?

Excellent!

WTF is up with all the critters roaming around your gym all the time? That would freak me out.

[Woody-5]

Damn fine singles mate! You're squats are moving up FAST!
That Lizard is crazy- that definitely trumps the time I had a chipmunk in my basement watching me squat

[Ironlife]

I like that you only did singles. No need to push the volume on squats when going heavy for the first time in so long. Nice work, muscle recruitment feel good? Everything firing?

Yeah it allows me to focus on form well and push each rep hard with little chance of injury.

Everything feels solid mate, glutes are firing, no knee pain and form feels great especially out of the hole. Might lower weight next week for some nice doubles then hit some singles but heavier the following week
Lold at the pic!

Damn fine singles mate! You're squats are moving up FAST!
That Lizard is crazy- that definitely trumps the time I had a chipmunk in my basement watching me squat

Thanks bro, im keen to max out soon but i have to wait. Will just keep reinforcing form and MMC with heavy squats so when it comes crunch week of hudson ill make it a double special

This little lizard scared the sh.it out of me lol

[The Shoeless Wonder]

the wild world of ilo


squat looked smooth!

[DominationStation]

Critters like those (well, the spider at least) are specifically the reason that I am hesitant to visit Australia. Dead srs.

[Blizzard589]

Strong squats and strong critters ITT.

What's your plan with the overhead press?

[Ironlife]

the wild world of ilo


squat looked smooth!

Thanks buddy, felt great too. Might try 340 next week for triples? or more singles.

Critters like those (well, the spider at least) are specifically the reason that I am hesitant to visit Australia. Dead srs.

There is some pretty unusual animals and insects around here that is for sure. Not sure if you guys have preying mantis over there but they are cool as hell

Strong squats and strong critters ITT.

What's your plan with the overhead press?

Thanks Zach, weak squats still but getting better.

OHP will be rising in weekly, just not sure how much it will impact on recovery going over 170+ whilst on hudson. I doubt it would would do much though

[adamsz]

Not sure about "weak squats" 360 looks decently heavy and form was pretty good if you ask me.

Also nice volume on the SOHP mate.

And wtf at that spider man. The lizard looks fine to me, but if I saw that spider IRL I would get a can of hairspray and a light LOL. Fuk that chit for real...

[carnage1985]

Nice reps on those singles mate.
Looks like you have quite a wide squat stance?? Is this the case and any reason why?
I find personally a wider stance i can move more weight yet when you watch say mm he has quite a narrower stance??

Nice pics too!
Must be cold in that gym!!

[jshaw5]

Glad to see squats getting back up there and no knee pain. Can't wait to see 4 plates. I'm with adamsz about the spider. I wouldn't mind the lizard or some rodents, but I would probably set the gym on fire if I saw that spider crawling around there.

[Ironlife]

'HUDSON WK2 BENCH FOCUS' ----WORKOUT A



GYM WEIGHT----------------207lbs
SESSION DURATION--------1 hr 02 mins
REST TIMES ------------------2 mins
WEATHER---------------------10C (50F) cold/wet


Purple= (work set) Red= (PR)


NOTES:Nothing real special, smashed some nice singles and hit good accessory work but keeping it smart by not over doing anything, feeling very strong and the singles felt fast light and fun. Shoulders are feeling good too and no pain great news. Very wet tonight and got no vids as my gym was wet. Looking forward to hudson deadlifts, 470 for easy singles next workout.





warm ups
--light band dislocations



Bench Press
125x6
185x6
245x2
255x1
255x1
255x1
255x1
Quick and fast and easy

Incline Barbell Bench
185x10
185x8
205x9 <---had at least 1 more rep, no grinding here
On this day 205 will be my 'guage' weight to see how strength is coming along

CGBP
185x8
230x5
Nice stuff here, 1 set which wasnt too hard but got it done

DB OH Extension
30x2x20

Barbell Rows
135x10
200x9
200x9
Got some rowing in which felt good

Band Pull Aparts
x10
x10

[Juggernaut0]

YES! Finally some semi-heavy weight for reps on those BB Rows!

Nice bench work too. Can't wait for your Hudson session. What week will you be on?

[Ironlife]

Not sure about "weak squats" 360 looks decently heavy and form was pretty good if you ask me.

Also nice volume on the SOHP mate.

And wtf at that spider man. The lizard looks fine to me, but if I saw that spider IRL I would get a can of hairspray and a light LOL. Fuk that chit for real...

Thanks mate, 360 isnt bad weight i guess. Id be happy if i was repping it for 4-5 reps

Hah my gym has lots of strange creatures bro, i tend to now get used to it. I have turned on the light outside to see sometimes massive spiders right near the light switch and im like 'meh'. The liazard kinda startled me

Nice reps on those singles mate.
Looks like you have quite a wide squat stance?? Is this the case and any reason why?
I find personally a wider stance i can move more weight yet when you watch say mm he has quite a narrower stance??

Nice pics too!
Must be cold in that gym!!

Thanks bro, yeah wider stance i like too. I feel stronger with it and it does incorporate more hips into the movement, i have built some good hip strength from deadlifting wide and good morning wide too so it feels so natural to squat wide. Wide can go close too though, lots of olympic lifters have close stance for their lifts but they can do this and develop such power by doing this because they have tremendous hip strength and PC strength built up over their careers with their training and secondly they have built good neuromuscular efficiency from training close so its more effective. There is plenty of other reasons too bro. Do what feels comfortable and helps you move the most weight is the bottom line

Glad to see squats getting back up there and no knee pain. Can't wait to see 4 plates. I'm with adamsz about the spider. I wouldn't mind the lizard or some rodents, but I would probably set the gym on fire if I saw that spider crawling around there.

Lulz thanks, 4 plates is close bro.

You Americans really dont like spiders! They are pretty awesome creatures but if they come out of the blue its pretty frightening

[Ironlife]

YES! Finally some semi-heavy weight for reps on those BB Rows!

Nice bench work too. Can't wait for your Hudson session. What week will you be on?

Hah thanks Jugs,

Week 5, coming up and 470 singles, gravy train

[PeterGibbons316]

Nice work man. I really like your setup for applying Hudson to bench, I'm interested to see how this works out.

[mm55]

YES! Finally some semi-heavy weight for reps on those BB Rows!

haha this ^^ strong rowing ILO.

Mirin that 205x9 on incline bench, impressive. I think the most reps I ever got was 6 or so.

[Ironlife]

Nice work man. I really like your setup for applying Hudson to bench, I'm interested to see how this works out.

Thanks for saying so, i have something in mind that is long term for bench but for these 10-12 weeks i think it makes sense to 'try' and peak bench almost at the same time again for deads. If this goes to plan i should smash a dead pr and a bench pr then not long after a massive squat pr. But jus taking it one week at a time and not over doing anything

[Ironlife]

haha this ^^ strong rowing ILO.

Mirin that 205x9 on incline bench, impressive. I think the most reps I ever got was 6 or so.

Cheers big fella, i almost broke a sweat with the 200 but not quite lol.

Incline guaging is something i got off paul carter, (raw powerlifter) he uses this as a general guidline to see how his strength is coming. So if i use 205 for next 7-8 weeks and gradually build this up to 14 -15 reps then shoulders/chest should get stronger as well.