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

[Juggernaut0]

Shall we pen you in for the Macenkos run?

Unfortunately, I'll pass this time around. Maybe sometime in the future I'll give it a run. The volume in the program has always intrigued me, but for the time being, I'm focusing on linear stuff and maybe move onto TM for the near future.

[jshaw5]

What do you mean by nowhere to use them? Reverse band DL in a cage, band/reverse band squats, banded bench, resistance band GM, and so on and so forth.

Take advantage of 50%, I got mine when they were only 40% off... lol

My gym sucks, doesn't have a cage. I have no idea how I would set them up in the squat rack they have either. I'm sure I could find plenty of ways to utilize them, but at this point I just really don't need them enough to justify shelling out the cash. I'll just have to take the risk of possibly having to pay a bit more down the road, though I'd probably only order some of the smaller ones if I did buy them now, so it's not like there's a big difference between 40% and 50%.

Unfortunately, I'll pass this time around. Maybe sometime in the future I'll give it a run. The volume in the program has always intrigued me, but for the time being, I'm focusing on linear stuff and maybe move onto TM for the near future.

Oh come on, just do it. I like how I just said I would consider it, and I'm on the list haha.

[jshaw5]

http://www.bigcat844.com/bench-workout.html

[Woody-5]

hahaha

Please link me to program I am definately interested in increasing bench.

http://www.bigcat844.com/bench-workout.html

it's good stuff! 8 weeks, 2 bench sessions a week. I've nailed +20 and +25 PRs on my bench the two times I've run it.

[carnage1985]

http://www.bigcat844.com/bench-workout.html

it's good stuff! 8 weeks, 2 bench sessions a week. I've nailed +20 and +25 PRs on my bench the two times I've run it.

sign me up!!!!!!!!!!!!!!!!

[Woody-5]

sign me up!!!!!!!!!!!!!!!!

Lol I already did

[Ironlife]

19/10/12 ---- DAILY 'ADJUSTMENT' TRAINING #1----



GYM WEIGHT-----------------207lbs
SESSION DURATION----------0hr 35mins
REST TIMES -----------------1-2mins
WEATHER--------------------15C (60F)
MIND-------------------------8/10
HEART RATE------------------67b/p/m



NOTES--First workout of my experiment high frequency training., prior to macenkos. Didnt push anything too hard, and decided to actually stick to the exercise choice of front squats. Probably the 3rd time in my life doing these, and felt good. Worked up to a moderate single but not very heavy. Then couple light back off sets. Worked up to a moderate push press single too and hit some back off sets. Felt so good not having to get nervous about hitting target weights. By the end of this enormous high frequency, workload i want to hit a 335x1 bench/ 420x1 squat/ 580x1 deadlift. Gonna be fast, 3 weeks but gonna try push my body hard.[/i]




Purple= (work set) Red= (PR)


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Warm Ups
--glute med ball roll




Front Squats
90x5
120x2
145x2
175x2
185x1
90x5
Great stuff on these, very new lift to me but feels good. Obviously, form is not good on these yet and if i feel no collar bone issues tomorrow from these, then ill keep them. But form critiques would be welcome from you strong front squatters out there.

Barbell Push Press
90x3
135x2
165x2
175x1
195x1 <---- moderate single, had few more
135x3
135x3

Band Pull Aparts
x15
x15
x15

Poundstone Curls
45x52

Until Macenkos starts up and my similar programming resumes, gonna be testing this high frequency bench, OHP, squat training daily max module. Its a short experiment and if successful in any way will resume after macenkos. Its basically is based of various thoughts of Zurduskys theorys of 'train as heavy as possible, as often as possible, while being as fresh as possible.'' and is of the belief that high frequency training, (if recovery, volume, RPE is all taken care of) can blast conventional training of a certain lift 1-2x week out of the water. Below is the PDF and would like to get others thoughts on pages 9 onwards.

Basic concept, is train 2-3 lifts a day for 5 days, alternating back squat with front squats or zerchers. Then alternating bench with OHP. So ill be OHP 3x aweek and benching 3x week and working up to a moderate' single. Not max, moderate single i can hit with more in the tank. Then 1-2 light back of sets, of 3 reps. The key is to never grind or do any reps remotely tough' otherwise recovery would be impossible unless your on the bicycle.the key is to not get phsyced up at all for any lift. If you build to a single for the day based on how you feel and thats a massive part. Not getting nervous about the single. So its all about slowing pushing adaptation and listening to the body. Gonna be for 3 weeks and just to see how things go until macenkos.

READ LINK pages 8--->

http://www.google.com.au/url?sa=t&rc...FNFbNMgyq5rSgg

[Juggernaut0]

Nice job man. Hope this experiment works wonders for you.

[Ironlife]

Nice job man. Hope this experiment works wonders for you.

Thanks bro, have a read of the PDF tell me your thoughts.

Not expecting huge gains in 3 weeks, not even sure i can recover from it. But seems legit, and would be interested to see how front squatting helps my back squats when both are performed 3x a week.

[Woody-5]

Front squats FTW! I'll watch the vid on lunch break. What grip are you using?
Training looks good, I like the sound of it!
You can bet I'm gonna be working in some front squats now that I've hit my DL goal

[BabyOilBrah]

Front squats are awesome, nice job ILO. I might do them as my squat exercise next 5/3/1 cycle.

[Juggernaut0]

Thanks bro, have a read of the PDF tell me your thoughts.

Not expecting huge gains in 3 weeks, not even sure i can recover from it. But seems legit, and would be interested to see how front squatting helps my back squats when both are performed 3x a week.

Doing both 3x a week seems like a bit much, but you in particular might respond well to it. I'm not sure. Never heard of anything along those lines, so just think of it as a challenge man.

[Ironlife]

Front squats FTW! I'll watch the vid on lunch break. What grip are you using?
Training looks good, I like the sound of it!
You can bet I'm gonna be working in some front squats now that I've hit my DL goal

Thanks my man, using a clean grip i think they call it.
I recall you have some mighty numbers in the fronts, whats your best double?

Front squats are awesome, nice job ILO. I might do them as my squat exercise next 5/3/1 cycle.

Thanks big fella, i hit a huge 185x1 pr. Felt good.

Doing both 3x a week seems like a bit much, but you in particular might respond well to it. I'm not sure. Never heard of anything along those lines, so just think of it as a challenge man.

Yeah bit worried my lack of conditioning might show.

[Woody-5]

245x3 was my best front triple.
Almost hit 300 for 1

[Ironlife]

245x3 was my best front triple.
Almost hit 300 for 1

Furk thats strong, couldnt imagine even 2 plates yet lol

[Woody-5]

Furk thats strong, couldnt imagine even 2 plates yet lol

Once you get in the groove the weight will climb fast.
I went from 135 to 225 in a short time when I started focusing on them

[BabyOilBrah]

Thanks big fella, i hit a huge 185x1 pr. Felt good.

Soon you will be at my numbers m8.

[jshaw5]

Furk thats strong, couldnt imagine even 2 plates yet lol

With your back squat numbers, your front squat will shoot up so fast. My front squat went from 135x5 to 280x5 in 5 months, and my back squat wasn't as strong as yours is now.

[dopamine72]

Holy fuck you did front squats!

I think I need to go change my pants real quick. No homo.

When you get to 315+ your abs will look sick and your DL will go up.

Now all you need is some ab wheel.

[Ironlife]

Once you get in the groove the weight will climb fast.
I went from 135 to 225 in a short time when I started focusing on them

Yeah makes sense, i can see progress on these if i give them a real crack. SHould help back squats too

Soon you will be at my numbers m8.

I can only dream bro, you front squat 315 like its an empty bar you strong man

With your back squat numbers, your front squat will shoot up so fast. My front squat went from 135x5 to 280x5 in 5 months, and my back squat wasn't as strong as yours is now.

Oh wow perhaps your right, your front squat numbers is damn fine too. Have you maxed on them at all? Youd hit 320+

Holy fuck you did front squats!

I think I need to go change my pants real quick. No homo.

When you get to 315+ your abs will look sick and your DL will go up.

Now all you need is some ab wheel.

Hah thanks colin,

Collar bones got bit bruised but im gonna keep them in, i feel the benefits will be great.

315 huh? Long way to go but would make my core stronger too i could see that, ab wheel shouldnt be far off bro.

Nice lifting yourself recently

I'm in love with fronts!

Also started about 5 weeks ago and I'm up to 2 x 220lb now.
I find it hard to cheat and something about the bar in front really straightens me up.
Your form looked fine.

Also in my power rack i always face out away from the wall?
Funny how some do it differently.

Thanks man!

Great progress yourself, seems like your in love with them.

I face away from the wall when doing normal back squats but face the wall doing fronts lol

[jeezyreezy]

In on this Brah!

[LegosInMyEgos]

ILO, whats ur progress ben like lately? havent really used this site much, I am completely out of the loop right now, so plz tell.

[Ironlife]

In on this Brah!

thanks mate

ILO, whats ur progress ben like lately? havent really used this site much, I am completely out of the loop right now, so plz tell.

Pretty avg,

upped squatting 3x a week now., hit a decent 400x1 had more in me., hit a 375x3 pr last week had 1 more in me.
Benched a 270x7 pr 3 weeks back.

[Woody-5]

Any weekend sessions on tap mate?

[Ironlife]

20/10/12 ---- DAILY 'ADJUSTMENT' TRAINING #2----



GYM WEIGHT-----------------207lbs
SESSION DURATION--------0hr 44mins
REST TIMES -----------------1-2mins
WEATHER--------------------16C (62F)
MIND-------------------------7/10
HEART RATE------------------67b/p/m



NOTES--Low body was kinda sore from the introduction of the front squats so didnt go too heavy for the single today, did couple of back off sets but nothing much. Bench felt good tonight, but once again dont want to go too heavy yet. Just actually clicked in my head that im doing some form of squat 5x a week.. lol Working out tonight too, more front squats[/i]




Purple= (work set) Red= (PR)


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



Warm Ups
--glute med ball roll




Squats
135x3
175x3
225x3
270x3
315x3
335x1
340x1
315x2
Not feeling good enough to go over 340 today.

Bench Press
125x5
185x5
230x3
245x2
265x2
275x2
280x1
245x3

Band Pull Aparts
x10
x10

1 Arm DB Rows
110x10
110x10

[im2manly]

arrogant yet mate?

[Woody-5]

Your quads are gonna be huge squatting 5x a week!
Nice work today- hit some fine numbers for "not too heavy" singles

[Blizzard589]

This experiment looks fun as hell, my man. Reading the pdf now. I recon I might try it out (might change some exercises around though) if it goes well for you. Stay healthy, my friend.

[Juggernaut0]

Squatting 5x a week now? Interesting.

[jeezyreezy]

Loving the squat and bench volume!