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

[Ironlife]

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.

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

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.

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

Zerchers are always fun nice work chris.

Your not wrong colin, these are fun as hell.

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

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.

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

Melb Central, 9th of feb I believe..
I have a challenge is tassie the night before aswell lol

Il be there

]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

[Woody-5]

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!

[Ironlife]

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

[Woody-5]

Nearly a 3 plate CGBP would be massive!

[Ironlife]

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!

[Woody-5]

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

[Ironlife]

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.

[Woody-5]

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

[The Shoeless Wonder]

theres not much difference between 90s and 115s, only like 10lbs or so

[Ironlife]

Sounds excellent. I could stand some beach weather! Get a break from this cold and snow

Come over soon mate

theres not much difference between 90s and 115s, only like 10lbs or so

Lulz you remember that!

[punkybj]

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!!

[adamsz]

haven't been following the log extremely closely, but did you ever attempt that 600 deadlift????

[Woody-5]

Happy birthday mate!

[Juggernaut0]

Happy Birthday!

[BabyOilBrah]

Another Jan bday! Happy birthday ILO!

[MatTheCur]

Happy birthday guy!

[Ironlife]

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)

[Ironlife]

Birthday soon?!?!

Have a good one!!

Thanks my girl, had a great few days lol

haven't been following the log extremely closely, but did you ever attempt that 600 deadlift????

Na bro, no attempt.

Happy birthday mate!

Thanks mate! Was a good night or two

Happy Birthday!

Thanks big fella

Another Jan bday! Happy birthday ILO!

Cheers my man, getting older!

Happy birthday guy!

Thanks matt appreciate it man

[Juggernaut0]

3 plate front!

[Ironlife]

3 plate front!

Not far off i feel, if i refrained from drinking heavily last 2 nights i feel i would be close now

[12ccopeland]

Sick workout iron; mirin'

[Ironlife]

Sick workout iron; mirin'

Thanks bro, love M.E days


everyone should watch this.

[BabyOilBrah]

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.

[Woody-5]

Awesome front PR mate!
ME squat session has to be tough following a few nights of drinking, way to kill it

[jshaw5]

Nice job on the front squat PR man.

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

[ivan_drago]

Journal almost 1 year old,

No arrogance

[Ironlife]

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

[Ironlife]

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

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

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

Journal almost 1 year old,

No arrogance

I got a sled mate from ebay!

[Woody-5]

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?

[Ironlife]

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.