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

[Ironlife]

Fine work on that volume bench! I know that slippery floor feeling well- it sucks lol
Strong OHP triples following the bench. That's a tough encore

Thanks mate, yeh been little wet around here so have to be bit careful. Could have been annoying if it was intensity day but lucky was light weights.

Have to be careful doing too much work after bench, hoping this should be ok for nice stimulus and not too excessive.

[MatTheCur]

Awesome volume day, and some great work.

What was your "light" upper body stretching?

[Ironlife]

Awesome volume day, and some great work.

What was your "light" upper body stretching?

Thanks, little bit light for volume rests were barely 1.5 mins. Might need more weight.

Just had some tight pec minor, so got a broom and poked the handle end into the pec minor region then some light wall stretches each arm, felt good

[The Shoeless Wonder]

hello illy boy.

saying "Good eye might" in normal english sounds like australian english (g'day mate)

[Ironlife]

BENCH VOLUME DAY



TIME----------- Night
WEATHER-------------12C
MIND-----------------8/10



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

NOTES

-Nice session, added a nice 5lb to volume day as last week was way too easy, again this was easy so might need more volume soon but will take advice before doing more.. this was week 3 and going very well, hit 230x5 last week no trouble so looking for some nice progress. Hit some triples on SOHP, weren't too bad but nice rest periods made it quite easy. Dips are something i have been pushing a bit in the last 3 weeks, going to make some nice progress on them. Body felt pretty recovered from the weekends session which was ideal to come into today. Nice front squats tomorrow night.




Warm Ups

- light upper body stretching


Bench Press
135x5
135x5
185x3
205x1
205x5
205x5
205x5
205x5
205x5


---Still pretty easy, all reps fast smooth and comfortable. Floor was bit wet, and feet slipped a bit on some reps which was bit distracting but with 205lb lol its not a matter of making a rep or missing haha.

SOHP
135x5
150x3
150x3
150x3
150x3

---Smooth and nice, little challenging after bench but not much.

Weighted Dips
BWx8
BWx5 (+45lb)
BWx5 (+45lb)

--More in each set

X Band Scare Crows
x10
x10
x10

--Really hit traps well on these tonight

hello illy boy.

saying "Good eye might" in normal english sounds like australian english (g'day mate)

Hey Kyle, how are things?

hah sounds about right bud, we dont just speak the language.. we chew it up and spit it out

[Ironlife]

LOWER VOLUME



TIME----------- Night/Evening
WEATHER-------------13C
MIND-----------------8/10



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

NOTES

-Good stuff tonight, still trying to nail front squat form and stretched a lot prior too this workout, felt good but still need more work on hip flexibility! Form felt solid and controlled 195x3 tonight for some good sets, was meant to do 4 but didnt want to risk knee pain, still plays a psychological part in me, each rep i take im bit nervous knee could play up but its all in the head, knees feel damn good.., got some lightish RDLs in too. More stretching tonight, srs stretching helps so damn much. Get on youtube and look up stretching stuff, various stretches of all kinds helps a lot




Warm Ups

- 10 mins of stretching, quads, hamstrings, glutes.


Front Squats
BWx15
135x5
155x3
185x1
195x3
195x3
195x3
195x3
195x3


---These were good, all pretty fast and good control.

RDL
185x10
250x6
250x6
250x6

--Getting stronger again

X Band ScareCrows
x10
x10

[MatTheCur]

Nice and deep, those FS. You definitely had a 4th in you!

[Ironlife]

Nice and deep, those FS. You definitely had a 4th in you!

Thanks my Canadian friend, all my stretching paying off i think! These felt comfortable and probably had more but just still reluctant in case knees play up for now. But so far so good mate.

[MatTheCur]

Thanks my Canadian friend, all my stretching paying off i think! These felt comfortable and probably had more but just still reluctant in case knees play up for now. But so far so good mate.

Quite welcome!

I've been using two dynamic stretches to help open my hips up lately... A neutral lumbar spine plank 3x for 15-20 seconds each set, and a raised side plank with leg raises. They're brutal, but work.

I really need to get back into the stretching thing, and finally getting yoga in as a recovery on off days...

[Woody-5]

Solid fronts my man! Definitely had plenty more in the tank
Very nice RDLs too, although I wouldn't consider 250 light

[DominationStation]

How's the knee holding up after the FS's / RDL's mate?

[Ironlife]

Quite welcome!

I've been using two dynamic stretches to help open my hips up lately... A neutral lumbar spine plank 3x for 15-20 seconds each set, and a raised side plank with leg raises. They're brutal, but work.

I really need to get back into the stretching thing, and finally getting yoga in as a recovery on off days...

They sound interesting, will search more on them.

Solid fronts my man! Definitely had plenty more in the tank
Very nice RDLs too, although I wouldn't consider 250 light

Thanks my man, felt pretty good for sure. Needs more work but getting there.

Had a couple more for sure, but not sure how much knee would have liked it!

How's the knee holding up after the FS's / RDL's mate?

Very good thanks, no issues at all tonight!

[MatTheCur]

They sound interesting, will search more on them.

No need

http://deansomerset.com/planks-are-t...-hip-mobility/

[Ironlife]

No need

http://deansomerset.com/planks-are-t...-hip-mobility/

Reading now, real interesting thx

[Ironlife]

RECOVERY TM



TIME----------- Night/Evening
WEATHER-------------10C
MIND-----------------8/10



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

NOTES

-Not too exciting, just hit some paused benching and got all reps out nicely., feeling little sore so just hit some light DB work for shoulders and go the hell out of there. Big day on friday for me, looking forward to it.




Warm Ups

- light band work


Paused Bench Press
135x3
185x1
185x5
185x5
185x5

---These were good

Light Seated DB Laterals
20x10
20x10

---Good pump

[Woody-5]

Love those paused reps!
Recovery day can be such a nice break in between the heavy sessions. Feels good just to get and and get out

[Ironlife]

Love those paused reps!
Recovery day can be such a nice break in between the heavy sessions. Feels good just to get and and get out

Thanks mate, sure is. Got 235x5 tomorrow, should be easy enough but will focus and make sure i get them nicely.

[Ironlife]

INTENSITY BENCH PRESS



TIME----------- Afternoon
WEATHER-------------18C
MIND-----------------9/10



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

NOTES

-Nice stuff today, got this one out of the way since my hawks are playing tonight and i didnt want to rush a workout at half time.. Great stuff this week, the slight upping of volume helped a lot and the lack of extra shoulder OHP on wednesday helped recovery a lot more. This was only 235 but felt lighter than 230 last week, which is a good sign. Will most likely keep volume the same at 205 next week as well, and up the weight on dips a by 5lb to 50lbx5. Going along nicely although only starting.





Warm Ups

- light band work



Bench Press WK3
135x5
135x3
185x2
225x1
235x5 @7.0 ... 2+ more

---Felt pretty easy, last weeks was first time i benched over 100kg in some 6 months + so still readjusting to form., funny it felt lighter, took reps slow and controlled


SOHP
135x3
155x1
155x4 --- adding 5lb from here, then will have micro plates soon enough. Pretty easy 4.


Back Off Sets (w/chains)
100x3 --> (+65-70lb chains)
100x3 --> (+65-70lb chains)

---Challenging at top


X Band ScareCrows
x10
x10
x15

Incline DB Flys
35x8
35x8

[Woody-5]

awesome ID work, bench set looked smooooooth
strong OHP afterwards too!

This was only 235 but felt lighter than 230 last week, which is a good sign.

That's the beauty of TM.
keep the ID jumps smart at +5 pounds and you'll be surprised at how long they feel easy for. 235 will be volume weigh in no time

[Ironlife]

awesome ID work, bench set looked smooooooth
strong OHP afterwards too!



That's the beauty of TM.
keep the ID jumps smart at +5 pounds and you'll be surprised at how long they feel easy for. 235 will be volume weigh in no time

Thanks wood, funny how that works sometimes. Warm ups felt shi.it, shoulders were sore but then once workset came about it was all smooth sailing. Should be ok for few more 5lb jumps if this keeps going but will have to keep attention to recovery!

[jshaw5]

Great to see you back at it ilo. Looks like you're channeling your inner woody on the bench progress, keep it going man.

Glad to see your knee is holding up nicely too. If it's your vastus medialus that gives you grief, I would suggest adding terminal knee extensions to your warm-up routine. I'm on my phone, so I can't find the video, but if you go to YouTube and search for elitefts interview with buddy hill, I think it's part 5 (the whole interview is great though). He talks about using tke's to warm-up the vmo, says he has all his athletes warm-up with them before doing any squats. Just wrap a band around the rack at knee height, put it around the back of your knee, get a good amount of tension on the band, then just straighten your leg for some high reps (I usually do 20 reps per leg).

[Ironlife]

Great to see you back at it ilo. Looks like you're channeling your inner woody on the bench progress, keep it going man.

Glad to see your knee is holding up nicely too. If it's your vastus medialus that gives you grief, I would suggest adding terminal knee extensions to your warm-up routine. I'm on my phone, so I can't find the video, but if you go to YouTube and search for elitefts interview with buddy hill, I think it's part 5 (the whole interview is great though). He talks about using tke's to warm-up the vmo, says he has all his athletes warm-up with them before doing any squats. Just wrap a band around the rack at knee height, put it around the back of your knee, get a good amount of tension on the band, then just straighten your leg for some high reps (I usually do 20 reps per leg).

Seeing you and woody on TM gives me good motivation srs.

Thanks, for the advice. Will search them and try them again. I used them on my left quad tendonitis a few months back and didnt see much difference, but knees now are about 98% so almost perfect due to ridiculous amount of stretching. Going to try these for my right knee before squats in addition to my normal warm ups too. Ill see how it feels thanks J

[jshaw5]

Seeing you and woody on TM gives me good motivation srs.

Thanks, for the advice. Will search them and try them again. I used them on my left quad tendonitis a few months back and didnt see much difference, but knees now are about 98% so almost perfect due to ridiculous amount of stretching. Going to try these for my right knee before squats in addition to my normal warm ups too. Ill see how it feels thanks J

TM is a hell of a program. If you work it right, you can make some sick progress on it.

I had the info a bit wrong, it's Buddy Morris and it's part 2 where he starts talking about the TKE's, and it spills over into parts 3 and 4. If you're not seeing a difference with the banded TKE's, you could also try one of the harder progressions he goes over.

[MatTheCur]

That bench though... Awesome stuff!

Thanks for that vid, Josh. Good info right there.

[DominationStation]

ILO, what is your all-time best bench 5RM vs. what do you recon you think you could do right now? Same for OHP.

[Ironlife]

TM is a hell of a program. If you work it right, you can make some sick progress on it.

I had the info a bit wrong, it's Buddy Morris and it's part 2 where he starts talking about the TKE's, and it spills over into parts 3 and 4. If you're not seeing a difference with the banded TKE's, you could also try one of the harder progressions he goes over.

Thanks J, Will watch shortly!

That bench though... Awesome stuff!

Thanks for that vid, Josh. Good info right there.

Thanks matty

ILO, what is your all-time best bench 5RM vs. what do you recon you think you could do right now? Same for OHP.

285x5 i believe, havent done bnech press for 6 months + so wayy off now. Not going to try and guess right now mate, well over 235 though but just want to take it one workout at a time.

SOHP, best 5RM is 175x5 and now i could do 160x5 right now.

[Ironlife]

INTENSITY LOWER



TIME----------- Night
WEATHER------------11C
MIND-----------------9/10



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

NOTES

-Bit cold tonight, around 45F so probably T shirt weather for most of you guys from New York or Maine., but cold for me lol. Got out some nice work and a good top set of 4 which was heavish but not too bad. Last rep was hard but got it out still without much grind. More in me but not much., kept the support work light and just hit some DB swings which hit the glutes and hammys well. Not sure my best front squat PR i know i havent done 225 more than 5 before. Nice rest tomorrow then Volume Monday bench!





Warm Ups

- 1 leg splits, quad stretches, hammys stretches, ankle work, pigeon




Front Squats
135x5
155x2
185x1
220x4 ----> hardish, but more.

---Stretched heaps and got the movement in well, felt i kept more upright this time round and with heavier weight which was nice!!


DB Swings
45x15
45x15

Light and easy, got some blood around the low body, felt good


+ Stretched heeeapps

[Woody-5]

Awesome fronts!
Way to power through it! Looked like a challenging set but you've definitely got more in you

[Ironlife]

Awesome fronts!
Way to power through it! Looked like a challenging set but you've definitely got more in you

Thanks my man, certainly felt it thats for sure. Good to get some decent weight into the legs. Resting up well and looking forward to some nice volume bench on monday, since last intensity bench felt so easy i might keep volume the same this week at 205x5 and might load dips bit heavier.

[The Shoeless Wonder]

macadamians originate from australia