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  1. #3271
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by BabyOilBrah View Post
    And just as I make that post above boom a workout! Strong ass ME zerchers man! Nice to see you back at it.
    Thanks matey, probably have 445+ in me on these.

    Originally Posted by Juggernaut0 View Post
    Nice work man. Glad to see you going back semi-heavy now.
    Getting there, will be maxing out 2x aweek 52 weeks a year so for my sake it better be semi heavy

    Originally Posted by 12ccopeland View Post
    In on log . But more importantly; successful Christmas party was successful?
    Thanks nice to see you man,

    Hah didnt end up going, went to mates house party instead which was fun, only 7 peope from work went to the xmas party and she was expecting some 30 lol. Fail.

    Originally Posted by Woody-5 View Post
    Nice squatting mate
    Those 335 reps were deep as hell! Looked powerful
    Strong zercher PR- that's some big weight
    Yeh woody mate, too deep. I wasnt happy with that, such waste of energy. but ill get that right next week and hopefully be faster too.

    Gotto try them mate, youll love zerchers i recon. Hope the back is ok today man

    Originally Posted by dopamine72 View Post
    Zerchers are always fun nice work chris.
    Your not wrong colin, these are fun as hell.

    Originally Posted by The Shoeless Wonder View Post
    ill be trying to do zerchers tomorrow. happy new year illy
    Hey Kyle sounds like fun, havent been on much last couple days but will check log soon enough to see some heavy weight being moved. I think i racked them too high, but still feels good once the bar moves

    Originally Posted by LegosInMyEgos View Post
    zerchers are a horrible movement I have no idea why you would do them for any reason at all ever
    Increase RFD/ starting strength /increase in power from the starting position of my deadlift stance. My feet position in these ^^ is identical to my deadlift stance. These build tremendous core strength and glute strength. This is more of a good 'indicator' lift rather than a 'strength builder' though.

    Originally Posted by punkybj View Post
    Hows the chest feeling? Improving since you hurt the sternum a little while back?
    Hey there,

    yeah kinda felt it again on the 270 sets, but on the 3rd set went away a lot. I think its all in my head

    Originally Posted by TheProgressiveOne View Post
    Melb Central, 9th of feb I believe..
    I have a challenge is tassie the night before aswell lol
    Il be there

    Originally Posted by Ironlife View Post
    ]5/1/13 ---- M.E BENCH PRESS----



    GYM WEIGHT-----------------205lbs
    SESSION DURATION--------1hr 05mins
    REST TIMES -----------------3-4mins
    WEATHER--------------------20C (68F)coolish
    MIND-------------------------7/10
    HEART RATE------------------69b/p/m





    NOTES--Only ate little last night and bench was still good, last couple sets were powerful but not as fast as i liked, probably due to lower back still sore from the heavy zercher the other night, and this kinda made arching hard. Still owned 270 which was good and no grindy reps. Only up from here with this weight. Going to lower weight on bench for speed day and increase volume dramaticaly. + tricep work is being focused on lots more on D.E day. Decided to go for a 3 rep max on incline DBs, was fukin hard even at 115. Still 3 tough reps at this weight is new ground






    Purple= (work set) Red= (PR)


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



    Warm Ups
    --RC band





    Bench Press
    125x8
    185x5
    245x1
    270x4
    270x4
    270x4
    Actually got easier as sets went on, weird.

    Incline DB Press (m.e)
    55x10
    75sx5
    90sx5
    115sx3 <--- hard, off balance last rep not deep and slow
    Such a difference between 90s and 115s.

    Barbell Push Press (light)
    135x5
    155x8
    155x8
    155x8
    Great stuff

    Barbell Rolling Tricep Extensions
    65x8
    65x8
    65x8
    65x8

    DB Rows
    115x10
    115x10

    Band Pull Aparts
    x10 (x3)

    bump
    ~~~~~~~~~~
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    ~~~~~~~~~~~~
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  2. #3272
    The All-American American Woody-5's Avatar
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    Strong bench sets! That's cool that they got easier as they went. I found that to be the case coming off the layoff.
    That incline DB triple is crazy! 115s! Nice work my man
    And nice dog!
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  3. #3273
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Woody-5 View Post
    Strong bench sets! That's cool that they got easier as they went. I found that to be the case coming off the layoff.
    That incline DB triple is crazy! 115s! Nice work my man
    And nice dog!
    Yeah crazy huh? I felt slowish and sluggish on set 1 but last set was lighter to unrack and better speed which is awesome but now i need to figure out why this happened which could take ages.

    115s is so heavy lol, wanted to push maximal effort on these, but doing just a heavy single would be downright dangerous and could tear a pec so 3 was safe.. if things go well this week thinking of a 310x1 CGBP
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  4. #3274
    The All-American American Woody-5's Avatar
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    Nearly a 3 plate CGBP would be massive!
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  5. #3275
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Woody-5 View Post
    Nearly a 3 plate CGBP would be massive!

    Best is 300x1 if im not mistaken so will be tough. But plenty of good work in the gym should see it come close. I have my birthday this weds so might be on the drink this week pretty hard!
    ~~~~~~~~~~
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  6. #3276
    The All-American American Woody-5's Avatar
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    Originally Posted by Ironlife View Post
    Best is 300x1 if im not mistaken so will be tough. But plenty of good work in the gym should see it come close. I have my birthday this weds so might be on the drink this week pretty hard!
    Lol nothing wrong with a few drinks on your birthday
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  7. #3277
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Woody-5 View Post
    Lol nothing wrong with a few drinks on your birthday
    Yeah come down to my country and we can celebrate with a trip to the beach on weds night, swimming, drinking on the pier till early morning.
    ~~~~~~~~~~
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    ~~~~~~~~~~~~
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  8. #3278
    The All-American American Woody-5's Avatar
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    Originally Posted by Ironlife View Post
    Yeah come down to my country and we can celebrate with a trip to the beach on weds night, swimming, drinking on the pier till early morning.
    Sounds excellent. I could stand some beach weather! Get a break from this cold and snow
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  9. #3279
    I have a bellybutton The Shoeless Wonder's Avatar
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    theres not much difference between 90s and 115s, only like 10lbs or so
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  10. #3280
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Woody-5 View Post
    Sounds excellent. I could stand some beach weather! Get a break from this cold and snow
    Come over soon mate

    Originally Posted by The Shoeless Wonder View Post
    theres not much difference between 90s and 115s, only like 10lbs or so
    Lulz you remember that!
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  11. #3281
    Registered User punkybj's Avatar
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    Originally Posted by Ironlife View Post
    Best is 300x1 if im not mistaken so will be tough. But plenty of good work in the gym should see it come close. I have my birthday this weds so might be on the drink this week pretty hard!
    Birthday soon?!?!

    Have a good one!!
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  12. #3282
    Spoon Pic Connoisseur adamsz's Avatar
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    haven't been following the log extremely closely, but did you ever attempt that 600 deadlift????
    My 1 year natty transformation thread --------> http://forum.bodybuilding.com/showthread.php?t=157144143

    My workout log --------> http://forum.bodybuilding.com/showthread.php?t=150448553

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  13. #3283
    The All-American American Woody-5's Avatar
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    Happy birthday mate!
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  14. #3284
    Future Juggernaut Juggernaut0's Avatar
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    Happy Birthday!
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  15. #3285
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    Another Jan bday! Happy birthday ILO!
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  16. #3286
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    Happy birthday guy!
    Proud member of Team Ogre

    -----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533

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  17. #3287
    'Defiant to Injuries' Ironlife's Avatar
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    10/1/13 ---- M.E SQUAT----



    GYM WEIGHT-----------------205lbs
    SESSION DURATION--------1hr 11mins
    REST TIMES -----------------4mins
    WEATHER--------------------20C (68F)
    MIND-------------------------7/10
    HEART RATE------------------66b/p/m





    NOTES--Good workout, big couple nights of drinking etc and late nights, and kinda surprised i hit a front squat pr. Was hoping id hit a pr and i did so worked well. Going to keep squatting first exercise but only singles at 85%. So keeping the co ordination for that lift at decent weight but nothing too tiring. Really could have hit 285+ but diet has been sh.it. Been training last couple workouts havent been logged since not sure my D.E days is much interest to many. But all kept in my hard journal at home. My sled arrived today in the mail, and is damn fun






    Purple= (work set) Red= (PR)


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



    Warm Ups
    --Light sled pull





    Squats
    135x3
    225x1
    275x1
    315x1
    340x1
    340x1
    340x1
    Nice feeling, sled pulling for warm up kinda tired my hamstrings and made these little harder than normal

    Front Squats (m.e)
    135x1
    185x1
    225x1
    250x1
    280x1
    Very happy about this, going to come back to this in a few weeks to blast another pr.

    Sled Pull
    135-----50m (walking)
    135-----40m (pull throughs)
    180-----20m (walking)
    ~~~~~~~~~~
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    ~~~~~~~~~~~~
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    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by punkybj View Post
    Birthday soon?!?!

    Have a good one!!
    Thanks my girl, had a great few days lol

    Originally Posted by adamsz View Post
    haven't been following the log extremely closely, but did you ever attempt that 600 deadlift????
    Na bro, no attempt.

    Originally Posted by Woody-5 View Post
    Happy birthday mate!
    Thanks mate! Was a good night or two

    Originally Posted by Juggernaut0 View Post
    Happy Birthday!
    Thanks big fella

    Originally Posted by BabyOilBrah View Post
    Another Jan bday! Happy birthday ILO!
    Cheers my man, getting older!

    Originally Posted by MatTheCur View Post
    Happy birthday guy!
    Thanks matt appreciate it man
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  19. #3289
    Future Juggernaut Juggernaut0's Avatar
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    3 plate front!
    My log: http://forum.bodybuilding.com/showthread.php?t=136366931
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    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Juggernaut0 View Post
    3 plate front!
    Not far off i feel, if i refrained from drinking heavily last 2 nights i feel i would be close now
    ~~~~~~~~~~
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  21. #3291
    Registered User 12ccopeland's Avatar
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    Sick workout iron; mirin'
    Log: http://forum.bodybuilding.com/showthread.php?t=154495983

    Squat - Bench - DL - Front Squat
    335x1 - 230x1 - 380x1/370x4 - 255x1

    Goldlister
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    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by 12ccopeland View Post
    Sick workout iron; mirin'
    Thanks bro, love M.E days


    everyone should watch this.

    ~~~~~~~~~~
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    nice squats there bro, congrats on the new FS PR. I wanna see 315 out of you. Jelly of sled, I could use one of those.
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    The All-American American Woody-5's Avatar
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    Awesome front PR mate!
    ME squat session has to be tough following a few nights of drinking, way to kill it
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

    Woody's Quest for the Seven (journal):
    https://forum.bodybuilding.com/showthread.php?t=177649631
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    Registered User jshaw5's Avatar
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    Nice job on the front squat PR man.

    If you mentioned it, sorry I missed it, but what happened with your run on Macenko?
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

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    Journal almost 1 year old,

    No arrogance
    ''IronLife has the theory that to squat, bench, or deadlift more, you simply have to do the three lifts. If it were that simple no one would need special exercises, machines, or systems of training. But we know this is not true.” - Louie Simmons
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    'Defiant to Injuries' Ironlife's Avatar
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    12/1/13 ---- M.E BENCH PRESS----



    GYM WEIGHT-----------------205lbs
    SESSION DURATION--------1hr 15mins
    REST TIMES -----------------5 mins
    WEATHER--------------------21C (70F)
    MIND-------------------------8/10
    HEART RATE------------------68b/p/m





    NOTES--Workouts are going well, strength is being pushed up in big lifts all with being deprived of calories and sleep in the last week or so. Pretty much doing everything in my control to not being getting stronger, but something is working. Going to get sleep and diet on track this week for sure. Big workout prior to a wedding i went to tonight. Hit CGBP and to my records 300x1 is the PR so worked up to a 'safe' 305. Was kinda hard, sternum was slightly sore still so on the big attempt, i was slowish on the eccentric to the point where it was almost foolish, the concentric was hard but tris took over and locked it out.






    Purple= (work set) Red= (PR)


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



    Warm Ups
    --Light band pull aparts





    CGBP
    125x3
    185x2
    225x1
    245x1
    270x1
    290x1
    305x1 <--- tough lockout, 9.5/10
    Nice new ground, small increase but 5lb gain on these once every 5-7 weeks would be nice

    Bench Press 85% ish
    270x1
    270x1
    270x1
    270x1
    nice, work. Pretty smooth all singles.

    DB Incline Press
    50x18
    50x18

    Oly Bar Seated Extensions
    45x20
    45x20

    Band Pull Aparts 2x olive bands
    x10
    x10
    x8
    x8
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  28. #3298
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by BabyOilBrah View Post
    nice squats there bro, congrats on the new FS PR. I wanna see 315 out of you. Jelly of sled, I could use one of those.
    Coming on i hope my man!

    I love the sled, gonna do it 2x a week for a while to get used to it. Tough stuff

    Originally Posted by Woody-5 View Post
    Awesome front PR mate!
    ME squat session has to be tough following a few nights of drinking, way to kill it
    Cheers, it wasnt easy lol.

    Check out the nice sesh tonight my man

    Originally Posted by jshaw5 View Post
    Nice job on the front squat PR man.

    If you mentioned it, sorry I missed it, but what happened with your run on Macenko?
    Thanks J,

    na only mentioned in woodys journal, i went to hit up week 7 but did some speed work for the start of the week and tried ballistic benching when you literally let go of the bar and catch it and reverse it just before it touches the chest, well i dropped it on me lol and hurt my sternum bone area, for last few weeks i have had pain in the area and flares up slightly on heavy days but getting better. Back to the macenkos, i tried the heavy workout for wk7 and couldnt even get through the warm ups without pain, then xmas and new years came took some time off and lost most gains on the program. So abandoned it

    Originally Posted by ivan_drago View Post
    Journal almost 1 year old,

    No arrogance
    I got a sled mate from ebay!
    ~~~~~~~~~~
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    ~~~~~~~~~~~~
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    The All-American American Woody-5's Avatar
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    305 on the CGBP is sick! Strong triceps mate
    Nice singles on the bench afterwards too
    What's on tap for the weekend? Training plans for next week?
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

    Woody's Quest for the Seven (journal):
    https://forum.bodybuilding.com/showthread.php?t=177649631
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  30. #3300
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Woody-5 View Post
    305 on the CGBP is sick! Strong triceps mate
    Nice singles on the bench afterwards too
    What's on tap for the weekend? Training plans for next week?
    Thanks woody my man.

    Went to a wedding tonight which was fun, not sure whats on for tomorrow though man.
    Relxing and watching tv!
    Gonna keep this D.E /M.E thing going, as it seems to be making me stronger and i love this layout of training. Not sure whats gonna happen next week, perhaps a floor press single for bench and maybe rackpull pr for lower body not sure yet. Sled pulling 2x a week at the park as well should help my PC get stronger too.
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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