2012 - Greating the end of the world with a huge bench log.

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IrishMarc		...	27-11-2012 @ 16:31
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	drew said:Training is going well. Dark side? Done a force10 as its now known? No just doing basic progressive programmes.

drew		...	27-11-2012 @ 19:10
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220 530.0 kgs @ 78.8kgs UnEq	Your my hero

miked		...	27-11-2012 @ 19:17
Scottish champion (105 pensioners) Member 363, 627 posts	Some proper strength Marc!....285kg dead after those two sets is very impressive!!...300kg to come soon!!....and the benching!!

IrishMarc		...	28-11-2012 @ 15:58
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Post Edited: 28.11.2012 @ 15:58 PM by IrishMarc Cheers mike and drew! Less awesome today. Wednesday 28/11/2012 bw - 98.3 Back Squat bar x 10 60kg 2x3 100kg x 3 140kg 2x1 180kg x 1 Belt On 200kg x 1 230kg x 1 (not the best but was feeling pretty stty so wamed up again) Belt Off 60kg 3x3 100kg 2x2 140kg 3x2 180kg x 1 Belt On 215kg x pinned Hamstring Curl - 5x10 Back Squat (got fked off thinking about it and wanted to squat more) 60kg 2x5 100kg x 5 140kg x 2 Belt On 180kg x 2 (realised it was a stupid idea) Reverse Crunch - 3x15 Notes - left hip locked up obviously needed the easy week so should have left it after 230, can't make myself do it though as I'm a retard, no back squats on friday just paused front.

1369phil		...	28-11-2012 @ 16:04
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	IrishMarc said: Almost as if it was arcitected by some form of over arching plan or some might even say Cyber stalking you and think this is the funniest and most insightful comment I've seen for ages Spent a lot of today writing a spreadsheet based on your "5/3/1 for top end strength" program - minor changes made to suit me , pleased with it on paper !

IrishMarc		...	29-11-2012 @ 13:29
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Post Edited: 29.11.2012 @ 13:29 PM by IrishMarc 1369phil said: Cyber stalking you and think this is the funniest and most insightful comment I've seen for ages Spent a lot of today writing a spreadsheet based on your "5/3/1 for top end strength" program - minor changes made to suit me , pleased with it on paper ! Cheers man haven't had many people use that template for anything other than bench would be interested to see how you get on with it. Thursday 29/11/2012 I was bored and annoyed so decided to do some exercise bw - 97.8kg Power Clean bar x warm up 60kg - hang + warm up drills 90kg 2x2 110kg x 1 (very easy) 120kg x 1 (still easy but annoying form) 90kg 2x2 Blocks 90kg x 2 100kg x few singles got annoyed and moved on Back Squat 60kg 2x3 100kg 2x2 140kg x 1 180kg x 1 200kg x 1 CG Pull ups bw x 5 bw +25 kg x 4 bw +25 kg x 4 bw +25 kg x 2

Tony_Bonner		...	29-11-2012 @ 13:59
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	1369phil said: Cyber stalking you and think this is the funniest and most insightful comment I've seen for ages Spent a lot of today writing a spreadsheet based on your "5/3/1 for top end strength" program - minor changes made to suit me , pleased with it on paper ! Marc, where can I find this program that will turn me into a lifting god (like yourself)


IrishMarc		...	29-11-2012 @ 14:07
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Post Edited: 29.11.2012 @ 14:10 PM by IrishMarc Tony_Bonner said: Marc, where can I find this program that will turn me into a lifting god (like yourself) Cheery Tony, It's part of a 3 part series on 5/3/1 I wrote earlier this year that ended up with a modified template of the programme. http://castironknowledge.blogspot.co.uk/2012/02/incorporating-... http://castironknowledge.blogspot.co.uk/2012/03/incorporating-... http://castironknowledge.blogspot.co.uk/2012/03/incorporating-... I personally have had better success using this approach it worked really well for my bench press and deadlift. I would modify it to 2 working sets for back squat http://castironknowledge.blogspot.co.uk/2012/11/linear-program...

IrishMarc		...	30-11-2012 @ 14:14
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Friday 30/11/2012 bw - 96.7 kg Front Squat paused bar x 5 60kg x 2 100kg x 2 140kg x 2 170kg x 1 (good) Belt On 190kg x 1 (a bit soft) Push Press 60kg x 5 100kg x 2 120kg x 1 Belt On 140kg x 1 (s**t lock out tried to press it out in front) 130kg x 3 DB Press - 32kg 3x10 DB Front Raise and Side Raise - 3x8+8

IrishMarc		...	01-12-2012 @ 17:14
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Post Edited: 01.12.2012 @ 18:01 PM by IrishMarc 1/12/2012 bw - 96 or 97 didn't weight myself deadlift bar x 5 70kg x 5 120kg x 3 170kg x 2 220kg x 2 250kg x 1 (sloooooooow) Belt On 265kg x 3 (tried for the 4th but was optimistic really! definite 100% effort for the day) 265kg x 3 (tng dead stop wasn't gonna happen) 175kg + green band 3x3 (wanted to do a bit more work because 290 wasn't happening) Barbell curl - 40kg 3x10 Pull ups (chest to bar) - 3x5 (these are hard!) Cable Curl - 4x10 Lat Pulldown - 4x10 Going to take next week of set x reps pulls and do squats and some dead against bands on the Saturday session just to give my back a rest it's been a really productive 10 weeks of training for deadlift so pretty happy, I will definitely pull 290-300+ next time I max good for it. Will uplo

Adam_F		...	01-12-2012 @ 19:37
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255 610.0 kgs @ 98kgs UnEq	Some serious sessions going on. You must be ready to smash pb's ! What comps are you planning for next year?

youngy		...	01-12-2012 @ 19:39
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200 500.0 kgs @ 84kgs UnEq	Nice sessions Marc, looking forward to reading your program.

1369phil		...	02-12-2012 @ 18:17
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Quick Q on your 531 program - I don't fancy the speed pulls too much but would like to do Front Squats instead - what do you think of 3 x 3 beltless pause squats in the place of 8 x 3 speed pulls ? Also - the RDL's - did you mean for it to be 3 sets of 5 every session or is that a typo (should it be 531) ?

IrishMarc		...	02-12-2012 @ 23:40
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Adam_F said:Some serious sessions going on. You must be ready to smash pb's ! What comps are you planning for next year? Cheers lad, first comp will be the Scottish unequipped looking to compete in the 105 class and be 97-98kg. youngy said:Nice sessions Marc, looking forward to reading your program. Cheer Youngy. 1369phil said:Quick Q on your 531 program - I don't fancy the speed pulls too much but would like to do Front Squats instead - what do you think of 3 x 3 beltless pause squats in the place of 8 x 3 speed pulls ? Also - the RDL's - did you mean for it to be 3 sets of 5 every session or is that a typo (should it be 531) ? Yeah that would be fine I would do the 3x3 front squats first on the day as they are unlikely to interfer with the rest of the session. The 3x5 is indeed a typo it should be 5+ 3+ 1+ etc.

IrishMarc		...	04-12-2012 @ 20:21
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Tuesday 4/12/2012 bw - 97kg Bench Press bar x 20 60kg x 10 100kg x 5 120kg x 1 135kg x 3 155kg x 3 175kg x 8 155kg x 9 (definitely a paused PB) CG Pull Ups BW x 10 BW + 20 kg x 7 bw x 11 GHB Sit Ups - 3x10 Lat Pulldown - 4x10

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