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

[-Lucifer]

"Didnt Tom primarily
use high reps though and didnt do much heavy 1-3 rep training? and DR squat pretty much lived on heavy stuff without using higher reps?"

That was my point, dear. Low rep training will get your 1RM up faster. That's why powerlifters mainly rely on sets of 5 or less.

[Woody-5]

Strong floor press!


That OHP is flying- 170x4 is phenomenal

And nice rehab work on the squats. That added chain/band resistance adds a nice challenge to the lift!

[wishiwasdivin]

(STRENGTH BUILDING #1)



TIME------------ NIGHT
WEATHER--------14C windy!
MIND-------------8/10



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

NOTES

-Trained the OHP yesterday and hit a 170x4 kinda tough., still nice lift. Went out and rushed most of the workout so didnt write it up. Hit some nice numbers on the CG floor press, hit a 3x3 at 80% and added 10lb to last weeks attempt., felt strong and pleased with this. Seems progression is happening with this lift and same with SOHP. Squats were fun, im trying to reach back to my all time best so i can start training them properly again, so each week is a heavy single and then a 135x15 for knee recovery and tonight loaded bands and chains to help my RFD with a decent load. Feeling stronger and had to tape up quad tendon real tight with tape which rendered my knee pain free. Knee was sore today again, icing tonight and some 30 mins stretches should help.





Warm Ups
- IT band foam roll
- stretching/etc
---------------------------------------





Squats (bands +chains)
135x5
225x1
225x1 ----> + 55-60lb bands , +25lb chains
225x1 ----> + 55-60lb bands , +25lb chains
275x1 ----> + 55-60lb bands , +25lb chains @7.5 few more


--Felt powerful, had more in me but good to test out the knee. Damn my knee tendonitis is gonna love me, hitting squats with 2 types of contrast resistance on the bar. The added chain and bands kinda threw off my descent but got up alright[/i]


CG Floor Press 80%
135x3
185x3
225x1
240x3
240x3
240x3

---PR for volume here and all time pr is 250x3 i think.. could smash that


SOHP 75%
140x4
140x4
140x4
90x15

---Getting real easy, max has to be close to 200+ fresh


WG Upright Rows
90x8
90x8
90x8

---for sweet bliz

Solid work brotha, strong # on OHP and Floor Press

[MWheatley]

Hey thanks for the nice words, yeh so with the CG floor press i have it pretty much mapped out in my head and how it SHOULD play out in terms of progression however as you know recovery/nutrition and stuff are big things im trying to get right and finding this year im really only learning how much my body can handle without going into deep fatigue too quickly, and so far feeling less sore in the last 2 weeks and producing much more quality training by making recovery more focused on. So one workout im doing a 3-4x3 @ 80% and another day is 5-6 singles of good form at 85% and another day is more lighter and 3x3 @ 70%. These are not entirely set in stone but trying to stick real close to these each week with couple of back off sets too. The same set out is with SOHP except hitting one extra day with SOHP and may be doing more speed work ./recovery but still playing round with that. Just balancing the reps and how much intensity i can do is challenging as i want to do lots more but i know i cant handle it. Im using this article as reference. But to answer your main Q; Ill add 5lb each week and if its too hard or any grinding then ill repeat.Possible few months yet but not really putting a time on it so to speak, too many factors like injuries can always pop up and shi.t/ So far so good, 10 weeks ago i could barely nail a 220x3 CG floor press now tonight hit 240x3x3 so getting there! Thanks for the support as usual means a lot

http://www.powerliftingwatch.com/files/prelipins.pdf

Thanks for posting that link lots of good info on how balance the workload. Looks like u have a solid plan of attack and its showing in the numbers. If everything goes smoothly a 285x3 should be in the tank after 6-8 weeks. Sounds like 315 potential to me.

[400Lb Gorilla]

Solid work IL. that banded+Chained squat looked bad ass lol.

solid floor press numbers as well. you need better music doe

[Ironlife]

"Didnt Tom primarily
use high reps though and didnt do much heavy 1-3 rep training? and DR squat pretty much lived on heavy stuff without using higher reps?"

That was my point, dear. Low rep training will get your 1RM up faster. That's why powerlifters mainly rely on sets of 5 or less.

I see that, very true. Im mainly using heavy stuff and low reps for SOHP too with the occasional back off set. So what I was saying was when 150 becomes light for 10+ then ill know my 1RM (from all the heavy 1-5 rep training) will have increased you know what im saying? Its like when I could deadlift 590x1, 315 felt like a broom stick which I probably had for 25 + fresh at the time. I wont be training higher reps, except back off sets and maybe only 1 of them. I hope im making sense to what im trying to say.

Strong floor press!


That OHP is flying- 170x4 is phenomenal

And nice rehab work on the squats. That added chain/band resistance adds a nice challenge to the lift!

Thanks my man, yeh I guess OHP is going well. It was a tough set of 4 like @9. Kinda hoped it would have been easier but still good ground. Awfully close to PR there, im sure 170x5 would be pr territory so not far off.

Squats felt so good, taped the knee and working round it nicely for now,. no pain when training and minimal pain today which is a good sign.

Solid work brotha, strong # on OHP and Floor Press

Thanks my friend, was a solid sesh. Getting them CG floor presses up!

Thanks for posting that link lots of good info on how balance the workload. Looks like u have a solid plan of attack and its showing in the numbers. If everything goes smoothly a 285x3 should be in the tank after 6-8 weeks. Sounds like 315 potential to me.

Cheers mate, yeh got a fair idea about hitting good numbers this year and feel that added frequency is gonna play a big part. In addition im also being more auto ready and not scheduling rest days or deloads, just training and taking time off when I feel I need it and sometimes train 2-3 days straight or take of 1-2 days off whenever. just paying attention so much more this year to how the body is recoverying.

Solid work IL. that banded+Chained squat looked bad ass lol.

solid floor press numbers as well. you need better music doe

Thanks Josh, felt strong last night and have to keep my deadlift above yours for now your awfully close to 600 I feel and so is dopamine.. good competition.

What's your best CG floor press triple?
Hah not a fan of my man calvin harris?

[wishiwasdivin]

Just a drive by check-in

[-Lucifer]

ILO, I get what you're saying and you are a smart boy.

[Ironlife]

Just a drive by check-in

Thanks a lot mate, big sesh tonight!

ILO, I get what you're saying and you are a smart boy.

Your a good man i recon

[Ironlife]

HEAVY LOWER / SOHP



TIME------------ NIGHT
WEATHER--------18C fine
MIND-------------8/10



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

NOTES

-Big session, added 10lb to the SOHP for sets. Felt quite good, little tougher than i initially thought. Getting much more stronger even still on these. Still got out a few sets and nearly got so light headed on the last main set i almost collapsed., this hasnt happened for a while but kinda scary. Went for reps on dead's and hit some reps at decent weight. Didnt feel too bad as the set went on but got bit grindy, hope the CNS will forgive me for this . Have to get recovery right next 24 hrs i feel from this or ill be in a bit of trouble.






Warm Ups

- stretching/etc
---------------------------------------



SOHP 80% (+10lb)
90x10
135x3
165x3
165x3
165x3
135x5


---Getting stronger, pretty controlled and solid


Deadlifts
135x5
225x1
315x1
405x1
465x6 <--- no straps, mixed grip

--Heavy work for reps, got slow but weight didnt feel as bad as each rep went on if that makes sense..


CG Floor Press <50%
135x5
135x5
135x5

--Mainly done for restoration and to keep the lift fresh, was too spent on the deadlifts to risk anything even remotely heavy

WG Upright Rows
90x15

[Woody-5]

Those are some strong DL reps my man, big weight for 6!
Killer OHP triples too

How's the knee after those pulls?

Rest up!

[-Lucifer]

Mirin' the 'no straps' set, Ove. Good job adding weight to the press. Did you get lightheaded due to improper breathing?

[Ironlife]

Those are some strong DL reps my man, big weight for 6!
Killer OHP triples too

How's the knee after those pulls?

Rest up!

Thanks woody my friend!

Felt good pulling heavy again, yeh i taped the knee real tight with tape and couldnt feel a thing. Bit sore afterwards but icing tonight should see it ok tomorrow thanks mate.

Mirin' the 'no straps' set, Ove. Good job adding weight to the press. Did you get lightheaded due to improper breathing?

Cheers mate, 165 for triples starting to get up there., gonna keep the progression happening i hope.

Not sure about the improper breathing, i pretty much did everything identical to other times i lift so not sure. I just dropped the bar on the rack and then walked off but everything was black and i wasnt really aware of anything for about 5 secs.. was fine afterwards. Its happened a handful of other times in the past but luckily not often

[MatTheCur]

Awesome stuff, but sucks about the almost passing out. Just remember, "almost" only counts in horseshoes, hand grenades, and atomic bombs.

When you say you tape your knees, what is it that you do?

I've taped my thumbs with hockey/sports tape for hook grip ease, but haven't heard about taping knees until today.

[jshaw5]

Awesome pulling ILO, that's a hell of a lot of weight to be pulling for 6 reps.

[wishiwasdivin]

Strong work man

[Ironlife]

Awesome stuff, but sucks about the almost passing out. Just remember, "almost" only counts in horseshoes, hand grenades, and atomic bombs.

When you say you tape your knees, what is it that you do?

I've taped my thumbs with hockey/sports tape for hook grip ease, but haven't heard about taping knees until today.

Thanks Mat,


So I just have white sports tape, and wrap it 80% tightness around the lower quad almost just above the patella. I can still just get full knee flexion but only just its that tight. Helps a hell of a lot with dealing with pain of the quad tendon which still plays up.

Awesome pulling ILO, that's a hell of a lot of weight to be pulling for 6 reps.

Cheers Josh, felt pretty heavy but not unbearable. Getting that deadlift right back up there again

Strong work man

Thanks Carl!

[dopamine72]

Good stuff man. Two questions.

Are you doing the SOHP before deads because that is your main focus this workout? And Why did you add 10 pounds to it?

I can't stress enough that adding 5 lbs or even 2.5 lbs with micro plates is the way to go. You will get stronger faster that way no matter what.

Love the workout though. Great choice of exercises all around.

[Ironlife]

Good stuff man. Two questions.

Are you doing the SOHP before deads because that is your main focus this workout? And Why did you add 10 pounds to it?

I can't stress enough that adding 5 lbs or even 2.5 lbs with micro plates is the way to go. You will get stronger faster that way no matter what.

Love the workout though. Great choice of exercises all around.

Thanks colin really appreciate the advice here, so with this session it was 80% day for 3-4x3 @80% as I was warming up the weights felt lighter than normal and so instead of doing 160x3 I added 10lb from last week which made it harder but not too bad. So you recon even smaller increments is the way to go? even if im feeling real good that day? Ill remember that thanks again

[MatTheCur]

Thanks Mat,


So I just have white sports tape, and wrap it 80% tightness around the lower quad almost just above the patella. I can still just get full knee flexion but only just its that tight. Helps a hell of a lot with dealing with pain of the quad tendon which still plays up.

Awesome! Thanks for that.

So it's kind of like what mwod does with tying a tube around the bottom of the quad. Gotcha.

[MWheatley]

Wow - quite the workout. Heavy stuff on 2 big compounds. Time to recoup from that one like you said lol

[wishiwasdivin]

just wanted to check in brotha

[Blizzard589]

Mirin those upright rows, bro. Def on the path to more stable pressing due to a fuller delt. Hope you're using a wide grip to hit the neglected lateral deltoids. I haven't pressed more than once every 2-3 weeks in the past couple of months, just been doing lots of incline work for upper chest and upright rows/lateral raises and rear delt raises to balance the shoulders. Still am able to press 185x5 and 205x2 without too much trouble. If I peak my press right now I'll have 225+ but peaking is exhausting so I'll hold off on that.

You wot m8? Why are you comparing muscular endurance to strength?

Fred Hatfield a.k.a. Dr. Squat could manage just 11 reps with 500 lbs, but Tom Platz busted out 23 reps [atg] with the same weight. Dr. Squat could squat 1000 lbs, though. Tom's 1RM was only around 650 or so. Who's stronger?

I can't be sure, but if I get 220x3 tomorrow, I'd say I'm good for 235-240x1.

Hatfield was stronger. If Hatfield did 20 rep squat workouts for a month he could be squatting 500 for 23+. If Platz focused on 3-5 rep training it would take much longer to go from 650 to 1000. He could probably make quick progress to ~800 but that last 200 lbs would take ages.

[Jrahe42]

how thick are you mate?

[-Lucifer]

Hatfield was stronger. If Hatfield did 20 rep squat workouts for a month he could be squatting 500 for 23+. If Platz focused on 3-5 rep training it would take much longer to go from 650 to 1000. He could probably make quick progress to ~800 but that last 200 lbs would take ages.

T'was my point.

[wishiwasdivin]

dropping in brotha

[Juggernaut0]

Next DL session: 465x10 on DL.

[MWheatley]

Ove.

Where art thou?

[-Lucifer]

Ove.

Where art thou?

Eating fish and chips whilst looking at a blimp.

[Ironlife]

So been a couple of weeks, still training this week but the week before didnt do huge amount. We had very hot 5-6 days last week which was quite unbearable and had 110-115F most days and nights didnt get below 90F.. we have no airconditioning. Australian open started last week and i do bit of sports photography so been down there bit too which has been nice. Few nights back me and 4 mates went to the beach and met some german backpackers which were both hot 180cm + quite a sight, we had drinks in the beach at 2 AM and got messy, i got home layte and took off my pants which revealed a **** load of stings or bites from the water at night, i was bleeding everywhere and had a shower. Luckily all the under carriage is ok now, just some nasty bit marks. Some good times though, late nights in summer are always fun. Time to get srs, i have some real goals below now, i feel last year that explosive work with box squats carried to deadlifting so much, so added these but only 1x per week and normal squats 2-3 times still. The explosiveness was insane and bought 2x bands yesterday. Two black heavy monsters, with over 225lb at top i couldnt even get it fully flexed tonight was too hard to pull up. Still got it tight and was enormous power tonights session.. Last few days hit heavy GMs, 5x5 150 SOHP fairly tough., and lots of stretching. Knees feeling good last few days but not 100%. writing up session later, hope all is well with my friends.




scary but always see them...




couple hot days

Awesome! Thanks for that.

So it's kind of like what mwod does with tying a tube around the bottom of the quad. Gotcha.

Yeh thats it!

Wow - quite the workout. Heavy stuff on 2 big compounds. Time to recoup from that one like you said lol

Certainly was hard on the body, bit silly really going that hard.

just wanted to check in brotha

Thanks Carl, i been around and training not much logging.

Mirin those upright rows, bro. Def on the path to more stable pressing due to a fuller delt. Hope you're using a wide grip to hit the neglected lateral deltoids. I haven't pressed more than once every 2-3 weeks in the past couple of months, just been doing lots of incline work for upper chest and upright rows/lateral raises and rear delt raises to balance the shoulders. Still am able to press 185x5 and 205x2 without too much trouble. If I peak my press right now I'll have 225+ but peaking is exhausting so I'll hold off on that.



Hatfield was stronger. If Hatfield did 20 rep squat workouts for a month he could be squatting 500 for 23+. If Platz focused on 3-5 rep training it would take much longer to go from 650 to 1000. He could probably make quick progress to ~800 but that last 200 lbs would take ages.

Hey there Blizzy, yeh hititng Wide grip for sure on these. Nothing too close on the grip otherwise i have felt pain before so wide grip all the way.

Wow man, seems you have got some real strength now on the press, thats pretty solid and to be so close to 225, id probably just focus on that with all priority for like 4 weeks with some insane volume and peak to nail the massive milestone. Up to you and seems your training hard still

how thick are you mate?

After last few days not very, probably lost 5-6 lb last week through the extreme heat and not eating much.

T'was my point.

Your a good man

dropping in brotha

Thanks Carl

Next DL session: 465x10 on DL.

A little bit off that i think

Ove.

Where art thou?

Been away for a bit, still training but didnt log. On holidays from work now and been late nights drinking and getting messy

Eating fish and chips whilst looking at a blimp.

I actually did this at the beach the other day srs