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

[Ironlife]

Nice PR on the chained work man. So much resistance work.

Thanks a lot man, felt heavy standing up

[Blizzard589]

You seem to have found a nice flow lately, my good man. This new approach to progamming is going well for you! How's work been, mate?

[Ironlife]

You seem to have found a nice flow lately, my good man. This new approach to progamming is going well for you! How's work been, mate?

Thanks man, yeah got a PL friend, helped me work in main lifts with ME and DE stuff. Maxing 2x week and feeling good. So far this year hit a 10lb dead and 10lb squat pr so going nicely.

Works been ok mate, nothing new there really. Although main boss is on leave for stress for last 6 weeks so has made things more relaxin.

How you been? get your journal up bro

[Blizzard589]

Thanks man, yeah got a PL friend, helped me work in main lifts with ME and DE stuff. Maxing 2x week and feeling good. So far this year hit a 10lb dead and 10lb squat pr so going nicely.

Works been ok mate, nothing new there really. Although main boss is on leave for stress for last 6 weeks so has made things more relaxin.

How you been? get your journal up bro

Very cool. I'm almost finished with a Smolov Jr cycle. I modified it to bench 3x/wk instead of 4 in order to give more time for my aching elbows to recover. Feeling much stronger and my form has improved as well. Probably will max in the middle of next week. Squats have taken a hit though because upper back fatigue from bench has been pretty huge lately. Much harder to stay upright in the squat after 10x3 heavy bench lol.

[Ironlife]

2/3/13 ---- M.E SQUATS----



GYM WEIGHT-----------------205lbs
SESSION DURATION---------35hr 00mins
REST TIMES ------------------4 mins
WEATHER-------------------- 25c (78F)
MIND--------------------------8/10
HEART RATE------------------68b/p/m





NOTES--Very good session, loaded some heavy squats and some chains too. Hit a 370x1 + 70lb chains and this was a pretty tough rep but grinded the top part out., big pr that is close to 440 at top! Hit some good mornings and smashed out some higher reps. Went to pull sled later in the night with a mate.





Purple= (work set) Red= (PR)


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Warm Ups
--glute foam roll



Squats w/chains
135x2 ------> (+70lb chains)
225x2 ------> (+70lb chains)
275x2 ------> (+70lb chains)
315x1 ------> (+70lb chains)
345x1 ------> (+70lb chains)
370x1 ------> (+70lb chains)

Good Mornings
135x10
135x10
135x10
135x8 -----> (+70 lb chains)
135x8 -----> (+70 lb chains)
Felt good to get some low back work in and some blood around the area.

Sled Pull
100lbx50m
100lbx50m
100lbx50m
100lbx50m
55lbx200m
55lbx200m.

Sled Drag
55lbx50m
55lbx50m

Very cool. I'm almost finished with a Smolov Jr cycle. I modified it to bench 3x/wk instead of 4 in order to give more time for my aching elbows to recover. Feeling much stronger and my form has improved as well. Probably will max in the middle of next week. Squats have taken a hit though because upper back fatigue from bench has been pretty huge lately. Much harder to stay upright in the squat after 10x3 heavy bench lol.

Oh nice Zac, cant believe your going through it again bro. Mirin the dedication from you mate.

What you aiming for after smolov>?

[12ccopeland]

Fukkin strong as fuark squat PR big guy

[Ironlife]

Fukkin strong as fuark squat PR big guy

Cheers man, wasnt too bad, the abrupt deload of chains confused me a bit and right knee came forward a bit, + little high but not bad

[Blizzard589]

Oh nice Zac, cant believe your going through it again bro. Mirin the dedication from you mate.

What you aiming for after smolov>?

Yeah last workout is tonight, 10x3x275. I stayed conservative with the intensity so shouldn't be too bad.

Hoping to hit 320-325. I always have trouble maxing on bench, just never seem to get my form right or maybe I'm just too intimidated.

[samsont]

Man.. chain good mornings that sounds awkward but good. Nice work on the PR

[Woody-5]

Hella fine squat PR mate! How did it feel having that much weight on your back? You unracked it like it was nothing! The rep looked real strong too
Hope the weekend was a good one

[dopamine72]

Nice squat PR bro. Would love to see you squat 440. Mirin zerchers too.

What you think your S/B/D is at now?

[The Shoeless Wonder]

[Ironlife]

Yeah last workout is tonight, 10x3x275. I stayed conservative with the intensity so shouldn't be too bad.

Hoping to hit 320-325. I always have trouble maxing on bench, just never seem to get my form right or maybe I'm just too intimidated.

Smash it bro, once that is done try add 50lb to your JM press over next few months,

Man.. chain good mornings that sounds awkward but good. Nice work on the PR

Certainly were, but felt good!
Thanks man

Hella fine squat PR mate! How did it feel having that much weight on your back? You unracked it like it was nothing! The rep looked real strong too
Hope the weekend was a good one

Hey woody, yeh bro i certainly felt it at top, but gettin balance was the harder thing. Right knee caved at the bottom because the chains deloading confused me. But felt amazing.

Nice squat PR bro. Would love to see you squat 440. Mirin zerchers too.

What you think your S/B/D is at now?

Hey Dopey, awesome to see you here srs. Love when you get in here to post bro.

440 probably 3 months off., zerchers as the weight goes up are gettin easier scary huh?

430x1 Absolutely fresh., would be slow. Bench 335x1, weak ass triceps holding me back, which im working on last 2 weeks. Maybe 590x1.. The way speed pulls felt tonight, im awfully close to 590x1

HAHA love it

[Ironlife]

Been busy week, didnt journal much which sucked but will try to get round to most., Last M.E workout, failed a CGBP pr. Just missed at lockout and after reading and looking for answers, discovered enormous emphasis strongman and PL have towards heavy 2-5 rep tricep work especially JM Press, which in last 8 weeks i have been lazy and did high rep crap, so have to change that drastically. Took an extra day off this week and feel amazin. Body feels good, and been hitting tris hard with small workouts this week. Goin to fitness expo this week to see big strongman and wil get pix!

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


8/3/13 ---- D.E DEADLIFTS----



GYM WEIGHT-----------------205lbs
SESSION DURATION---------0hr 46mins
REST TIMES ----------------- 50 secs
WEATHER-------------------- 25c (78F) warm
MIND-------------------------9/10
HEART RATE------------------68b/p/m





NOTES--Had a couple house parties this week but didnt drink too much., smashed some deads tonight with a mate who wanted to see me move 340 with some speed. Was a bit annoyed from a few things at work today which got me in the mood to pull nice and heavy. Hit 340 with close to 1.1 m/p/s which is pretty fast for close to 60% bar weight with no bands or chains. Explosiveness was evident nicely. Didn’t hit the accessories too hard but got some blood into the areas and hit out some nice jump squats off the knees. Fun sesh





Purple= (work set) Red= (PR)


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



Warm Ups
--glute foam roll




D.E Deadlifts
135x3
225x3
315x1
340x1
340x1
340x1
340x1
340x1
340x1
Fast work here, play weight but fun and productive

Front Squat
135x3
205x3
205x3

Jump Squats (from knees)
BWx1
BWx1
BWx1
BWx1 (+22lb)
felt great

Band Pullthroughs 2x bands
x15
x15

------------------------------------------------------
JM Press <--- showed mate
120x3

SOHP <--showed mate
135x1

[Juggernaut0]

That 340 flew up like you were lifting a broom. lulz Nice man.

[Ironlife]

That 340 flew up like you were lifting a broom. lulz Nice man.

When woman annoy you, the force into a deadlift can be amazing

Thanks, felt pretty light.

[12ccopeland]

Awesome deads

The only time I ever tried jump squats, I stubbed my toe. Fatkid4lyfe

[Woody-5]

Nice speed pulls mate! Lightning!
Solid front triples as well.
I'm trying those JM presses next bench session

[Ironlife]

Awesome deads

The only time I ever tried jump squats, I stubbed my toe. Fatkid4lyfe

Thanking u sir.,

hah i tripped a few times doing them, but u get used to it. 200lb + frame doesnt make it any easier lol. These are popular with east german throwers. Lower body explosiveness becomes apparent. Box jumps with weight is just as good IMO

[Ironlife]

Nice speed pulls mate! Lightning!
Solid front triples as well.
I'm trying those JM presses next bench session

Cheers wood!! I love my deads, was meant to do speed squats but cant let a mate down who wanted to see some speed work on the best exercise in the world.

Thanks, the front squats had many more reps just wanted to get some 'squat' into the legs.

The more i hear the benefits of JM press the more i kick myself for not doing these years ago. Many accounts, where guys have stalled their bench. and introduced heavy 3-4 rep JM presses into their routines and in the course of going from 100x4 to 155x4 their bench went up 40lb at least, but doing this exercise with strict form. I did them the other day and got 110x4 and kept elbows tucked etc and the tricep DOMS I felt lasted 3 days lol, and not only that, but felt tricep pain where I never felt before which is kinda amazing considering how long I been around weights. Watch the Dave tate vid where he is training a kid doing these

[Woody-5]

I'm gettin wood just listening to you talk about them.
I'll start with the bar and go by feel from there

[Ironlife]

I'm gettin wood just listening to you talk about them.
I'll start with the bar and go by feel from there

[dopamine72]

Nice DE deads. I feel like I should add those in to my training again somewhere. My cousin mentioned it the other day saying it did help him. He's been training with me ever since I got here. Never really squatted or deadlifted seriously. And he hasn't even pushed himself yet on them except maybe to a 6.5 or 7. Yet he picked up 455 and locked it out fast, srs.

[The Shoeless Wonder]

derek poundstone is in aussie!

[BabyOilBrah]

Nice DE deads, super speedy, and oh lawd I just saw that chained up squat from the other day, looking great! Form was tight, and you didn't look to struggle at all, strong lockout strength.

[Blizzard589]

Nice deads, my good man.

Smashed 325 on the bench at about 9.7/10 difficulty. If I had programmed a little higher on Smolov I would've gotten more out of it but this way I still feel fresh after the max. JM press, eh? I'll look into it.

[Ironlife]

Nice DE deads. I feel like I should add those in to my training again somewhere. My cousin mentioned it the other day saying it did help him. He's been training with me ever since I got here. Never really squatted or deadlifted seriously. And he hasn't even pushed himself yet on them except maybe to a 6.5 or 7. Yet he picked up 455 and locked it out fast, srs.

Yeah they are pretty fun, but if they are too quick we cant produce max force/ i probably should be using 385 ish for these.

Cousin sounds like he has enormous potential bro, to pick up 455 alone and not training it for long is amazing srs.

derek poundstone is in aussie!

Ill be meeting him tomorrow.

Nice DE deads, super speedy, and oh lawd I just saw that chained up squat from the other day, looking great! Form was tight, and you didn't look to struggle at all, strong lockout strength.

Cheers im glad u saw that!

It was funny feeling, i was in the bottom of squat and felt real good, then as the chains loaded abruptly i had to really put my foot on the gas. Glad it looked strong!

Nice deads, my good man.

Smashed 325 on the bench at about 9.7/10 difficulty. If I had programmed a little higher on Smolov I would've gotten more out of it but this way I still feel fresh after the max. JM press, eh? I'll look into it.

Mirin speed? As an explosive athlete youd be loving it

Nice job on Bench bro, I knew you would do well on that max. 325 is some heavy shlit is that like a 10lb pr or something if so that’s incredible. Im going to the melb fitness expo this weekend and will take some good pix too

[Ironlife]

Been busy week, went to the fitness expo and met some great guys such as lee priest and Ronnie coleman and also the big Derek poundstone and some other strongman as well. They were kind and had time they could spare to talk to me about training. One big man of 6’5 390 lb was telling me triceps is what he credits for big OHP and bench, + gaining weight is the easiest way to get strong too. We later on went to the melb carnival which we have once a year and goes for 3 days, we got some fireworks happening and heaps of rides and drinks., big night of fun, but I managed to get in some training.

[Ironlife]

[Woody-5]

Awesome pics mate! looks like a good time, I would love to go to something like that.
Carnival looks like a blast! Makes me anxious for summer...