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  1. #1
    661-482-682 @ 250 IrishMarc's Avatar
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    Operation 700 - Get better at deadlift or cripple myself trying

    Today marked workout one of a programme I will be starting with the sole aim of getting to a 320 kg (704 lbs) deadlift. I will be keeping a weekly vlog on the topic and taking viewers through the programmes, cycles and workouts I will be doing so they can see what I am planning and how it evolves as it progresses.

    I will also be keeping the blog regularly updated with text info on workouts etc at www.castironstrength.com

    I am planning to record the introduction vlog tonight so you can hopefully get some insight into why I am such a **** house at the deadlift and how I am going to try and remedy that.

    I have decided to post this to misc and not the strongman/powerlifting log section because this is where I spend all my time on bb.com so I would like a chance to try and give back to all the brahs who lift or want to lift.

    You can catch my youtube here - https://www.youtube.com/channel/UC4V...aHC_m5Z8urykBg
    My podcast here (going live on itunes soon) - https://soundcloud.com/empirefitness
    My blog here - http://www.castironstrength.com/
    My instagainz account here - https://www.instagram.com/onlinestrengthcoach/

    Friday 12-2-2016

    bw - 114

    https://www.instagram.com/p/BBr33bgo...estrengthcoach

    Deadlift

    70
    110
    150
    180 x 5
    180 x 5
    180 x 5
    180 x 5
    180 x 5

    https://www.instagram.com/p/BBr4NgPI...estrengthcoach

    Cambered Bar High Box (24") Squat

    70 x 12
    110 x 10
    150 x 8
    170 x 6

    Pull up

    bw x 5
    bw x 5
    bw x 5
    bw x 5

    https://www.instagram.com/p/BBr6KO0o...estrengthcoach

    Football bar bench press

    70 x 12
    110 x 10
    120 x 8
    140 x 6

    DB Shoulder Press

    17.5 x 12
    20 x 10
    22.5 x 8
    25 x 6

    inb4 fast misc
    inb4 beautiful sound of silence.
    also errthing is in the glorious metric system so if you want to know what it is in freedom loving lbs then times number by 2.2
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  2. #2
    Registered User Sportacus88's Avatar
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    What are you max lifts at right now, and how many months/years do you think it will take you to get a 320kg deadlift?

    Good luck on the journey, it's always nice to see someone being serious about their goals, especially when it is strength focused.

    -edit-

    And right after I post I notice that your lifts are right under your username. Either way, good luck.
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  3. #3
    Registered User patientpredator's Avatar
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    Good stuff brah. Long way off but you gotta start somewhere. Mirin' dedication if you stick it out
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  4. #4
    Registered User Hesher's Avatar
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    Stop using metric and your lifts will go up 120% from where they are now.
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  5. #5
    661-482-682 @ 250 IrishMarc's Avatar
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    Originally Posted by Sportacus88 View Post
    What are you max lifts at right now, and how many months/years do you think it will take you to get a 320kg deadlift?

    Good luck on the journey, it's always nice to see someone being serious about their goals, especially when it is strength focused.

    -edit-

    And right after I post I notice that your lifts are right under your username. Either way, good luck.
    Cheers brah they need updated current maxes all done with in the last 4 weeks

    Squat 280 / 616
    Bench 200 / 440
    Deadlift 293 / 645

    First milestone I am after is 305 kg (671) hoping to achieve that in the next 6-8 weeks. But won't know until I am well underway with the training.

    Originally Posted by patientpredator View Post
    Good stuff brah. Long way off but you gotta start somewhere. Mirin' dedication if you stick it out
    Cheers brah. Did a meet at the weekend at missed a 638 deadlift and was ****ing livid so I am determined to sort it out.

    Originally Posted by Hesher View Post
    Stop using metric and your lifts will go up 120% from where they are now.
    I was kind of hoping for dat dere 350% conversion.
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  6. #6
    Sickening kunt umadbroski's Avatar
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    good luck with your herniated disk.
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  7. #7
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  8. #8
    Registered User patientpredator's Avatar
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    Originally Posted by IrishMarc View Post
    Cheers brah. Did a meet at the weekend at missed a 638 deadlift and was ****ing livid so I am determined to sort it out.
    Oh sorry brah. I thought your lifts in the OP were pounds, not kg. Not quite as far of a journey but will be tough. Good luck my man. You got this!
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  9. #9
    661-482-682 @ 250 IrishMarc's Avatar
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    Originally Posted by umadbroski View Post
    good luck with your herniated disk.
    RIP sweet L5

    Originally Posted by AshWar View Post
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  10. #10
    661-482-682 @ 250 IrishMarc's Avatar
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    Originally Posted by patientpredator View Post
    Oh sorry brah. I thought your lifts in the OP were pounds, not kg. Not quite as far of a journey but will be tough. Good luck my man. You got this!
    No worries cuz cheers for the positivity. Peppering my angus for the negs.
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  11. #11
    661-482-682 @ 250 IrishMarc's Avatar
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    Sorry for potato quality brahs chit software and windows pls go
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  12. #12
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    mirin location


    IN.
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  13. #13
    661-482-682 @ 250 IrishMarc's Avatar
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    Cheers bruh.

    Monday 15-02-2016

    bw - 117.2 (loose weekend back home needs to be sorted)

    https://www.instagram.com/p/BBzDTlHI...estrengthcoach

    Deadlift

    70
    110
    150
    180 x 3
    210 x 3
    210 x 3
    210 x 3
    210 x 3
    180 x 3

    https://www.instagram.com/p/BBzK3QVo...estrengthcoach

    Buffalo Bar Squat

    70 x 12
    110 x 10
    130 x 8
    170 x 6

    Such a **** workout this morning deadlift felt like **** and the 12 rep squat set nearly put me in my grave. At least it's done and no missed reps. Back also stiff as **** afterwards for the lols
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  14. #14
    661-482-682 @ 250 IrishMarc's Avatar
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    Tuesday 16 Feb

    Bw 114.8

    Foam roll press

    70
    110 x 12
    150 x 10
    170 x 6 meant to be 8 but failed triceps so weak
    160 x 8 pretty much an 8rm

    Pull up

    Bw x 6
    Bw x 6
    Bw x 6
    Bw x 6

    Db shoulder press

    20 x 12
    22 x 10
    24 x 8

    Row

    40 x 12
    45 x 10
    50 x 8

    Mad pump and pretty hard session took around 25 minutes.
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  15. #15
    661-482-682 @ 250 IrishMarc's Avatar
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    Figured out mislosded the deadlift with 230 (507) yesterday when it was meant to be 210 (480). So no wonder the session felt like ****!
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  16. #16
    661-482-682 @ 250 IrishMarc's Avatar
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    18-2-2016

    bw - 113.6 (so lean!)

    Deadlift

    70
    120
    160
    180 x 3
    210 x 3
    210 x 3
    210 x 3
    210 x 3
    180 x 3

    Football bar bench press

    80 x 12
    110 x 10
    130 x 8
    150 x 6

    Cambered bar box squat

    80 x 12
    120 x 10
    160 x 8
    180 x 6

    Good workout 210 felt easy considering I was lifting 230 last work out I am not suprised! Will upload videos etc later on.
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  17. #17
    Buy high, sell higher. HMFIC_BROWSIN's Avatar
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    Hopefully you don't get inducted into the hall of snap, but as you get older this goal is almost certainly guranteeing it.
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  18. #18
    Kyle Sheridan ffguitarist14's Avatar
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    repped to 5000


    in for that big 700 man. keep pushing
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  19. #19
    661-482-682 @ 250 IrishMarc's Avatar
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    Originally Posted by HMFIC_BROWSIN View Post
    Hopefully you don't get inducted into the hall of snap, but as you get older this goal is almost certainly guranteeing it.
    Hopefully don't get snapped in half. Pls no.

    Originally Posted by ffguitarist14 View Post
    repped to 5000


    in for that big 700 man. keep pushing
    Cheers for the reps and coming for dat 700!

    Friday 19-2-2016

    Early morning session in sunny sswansea

    DB Shoulder Press

    20 x 12
    25 x 10
    27 x 8
    32 x 6

    Pull Up

    bw x 6
    bw x 6
    bw x 5
    bw x 4

    Seated Row

    45 x 12
    50 x 10
    55 x 8
    60 x 6

    Curl x 10 x 3
    Ext x 10 x 3

    God awful gym in the Village hotel. Some interesting training going on and to be fair really busy for 7am.
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  20. #20
    661-482-682 @ 250 IrishMarc's Avatar
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    661-482-682 @ 250 IrishMarc's Avatar
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    23-2-2016

    Will amend my log to god fearing lbs for the freedom loving majority on this forum.



    Bw - 115

    Deadlift

    150
    275
    405 x 3
    405 x 3
    500 x 3
    500 x 3
    500 x 3
    500 x 3

    3 Board press

    bar
    150
    295 x 10
    385 x 8
    405 x 6
    425 x 4

    SSB Squat

    150
    275 x 10
    365 x 8
    405 x 6
    440 x 4
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  22. #22
    Ruslting Jimmies JamesA1990's Avatar
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    gl OP but just lol at 704. You want a nice clean 317.5 / 700 lbs
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  23. #23
    25% oriental stick Fivefootkillerz's Avatar
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    In op I'm just barely scratching 600 but I will make it. So will you
    Steam/Origin id: Fivefootkillerz RSN: Hi cookie

    (Current/goals)
    Squat-565/585 Deadlift-625/675 Bench- 385/405
    Bw- 270 Bf- 33 7/3/15
    BW 241 ~curent
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    565 squat!~
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  24. #24
    661-482-682 @ 250 IrishMarc's Avatar
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    25-2-2016



    bw - 252

    Football Bar Bench Press (Feet up)

    bar
    150
    275
    315 x 10
    330 x 8
    385 x 6
    385 x 4

    WG Pull Up

    bw x 7
    bw x 7
    bw x 5

    Shoulder Press

    45 x 10 x 3

    Chest Supported Row

    275 x 10 x 3
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  25. #25
    Registered User Retoaded's Avatar
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    if only there was a forum for workout logs.
    Stern Crew
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  26. #26
    661-482-682 @ 250 IrishMarc's Avatar
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    Originally Posted by JamesA1990 View Post
    gl OP but just lol at 704. You want a nice clean 317.5 / 700 lbs
    Doing it for the 5x25 feels brah.

    Originally Posted by Fivefootkillerz View Post
    In op I'm just barely scratching 600 but I will make it. So will you
    600 took me a long ass time brah.
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  27. #27
    Registered User l2ambo's Avatar
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    Careful. I fuked my back being too over zealous with the DL's.
    "Movin' ahead so life won't pass me by."
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  28. #28
    661-482-682 @ 250 IrishMarc's Avatar
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    Originally Posted by l2ambo View Post
    Careful. I fuked my back being too over zealous with the DL's.
    I've ****ed my back a fair bit over the years. I know I'm playing with fire a bit but want to get better at deadlift more than I want a pain free existence.
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  29. #29
    661-482-682 @ 250 IrishMarc's Avatar
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    26-2-2016



    bw - 253

    Deadlift

    150
    275
    405 x 3
    405 x 3
    475 x 1
    535 x 3
    535 x 3
    535 x 3
    535 x 3

    Cambered bar squat

    bar
    150
    315 x 10
    385 x 8
    425 x 6
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  30. #30
    661-482-682 @ 250 IrishMarc's Avatar
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    29-2-2016

    Bench Press

    bar
    135
    220 x 5
    220 x 5
    275 x 4
    275 x 4

    Squat

    bar
    135
    220
    315 x 5
    315 x 5
    375 x 4

    Pull up

    bw x 8
    bw x 8
    bw x 5
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