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IrishMarc | Operation 700 - Get better at deadlift or cripple myself trying | 12-02-2016 @ 12:51 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 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 watchers 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 s**t house at the deadlift and how I am going to try and remedy that. You can catch my youtube here - https://www.youtube.com/channel/UC4VRWqQ-caHC_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/BBr33bgojJG/?taken-by=onlinestrengthcoa... Deadlift 70 110 150 180 x 5 180 x 5 180 x 5 180 x 5 180 x 5 https://www.instagram.com/p/BBr4NgPIjJ9/?taken-by=onlinestrengthcoa... 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/BBr6KO0ojNv/?taken-by=onlinestrengthcoa... 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 | ||
Bim | ... | 12-02-2016 @ 13:06 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Good luck, stick with it and try to avoid injury. Your squat has come on a lot recently, just got to transfer those gains to deads. | ||
IrishMarc | ... | 12-02-2016 @ 13:20 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Cheers bim planning on staying clear of snapcity. | ||
IrishMarc | ... | 12-02-2016 @ 19:41 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Sorry for potato quality poverty windows not helping. | ||
Rodger | ... | 13-02-2016 @ 13:13 | |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Will be watching this with a lot of interest! | ||
IrishMarc | ... | 15-02-2016 @ 12:57 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Post Edited: 15.02.2016 @ 13:38 PM by IrishMarc Cheers Rodgerbw - 117.2 (loose weekend back home needs to be sorted) https://www.instagram.com/p/BBzDTlHIjO-/?taken-by=onlinestrengthcoa... 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/BBzK3QVojIZ/?taken-by=onlinestrengthcoa... Buffalo Bar Squat 70 x 12 110 x 10 130 x 8 170 x 6 Such a s**t workout this morning deadlift felt like s**t 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 f**k afterwards for the lols | ||
IrishMarc | ... | 16-02-2016 @ 22:58 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Post Edited: 17.02.2016 @ 13:40 PM by IrishMarc Tuesday 16 FebBw 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. | ||
IrishMarc | ... | 16-02-2016 @ 23:02 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Figured out mislosded the deadlift with 230 yesterday when it was meant to be 210. So no wonder the session felt like s**t! | ||
IrishMarc | ... | 18-02-2016 @ 13:58 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 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. | ||
ChrisMcCarthy | ... | 18-02-2016 @ 17:41 | |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | IrishMarc said:Figured out mislosded the deadlift with 230 yesterday when it was meant to be 210. So no wonder the session felt like s**t! That would explain it!! | ||
BaconWarrior | ... | 18-02-2016 @ 20:22 | |
**INSERT BACON TAGLINE** Member 3502, 1009 posts SQ 240, BP 157.5, DL 275672.5 kgs @ 110kgs UnEq | What's prompted the use of the alternative bars, Marc? I've noticed a lot of powerlifting folk banging on endlessly about specificity lately. Admittedly, they mostly do so to segue into how DUP can give you an elite total, cure AIDS and allow you to earn over £1000 per day working from home. | ||
IrishMarc | ... | 19-02-2016 @ 10:53 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 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. | ||
IrishMarc | ... | 19-02-2016 @ 11:16 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | BaconWarrior said:What's prompted the use of the alternative bars, Marc? I've noticed a lot of powerlifting folk banging on endlessly about specificity lately. Admittedly, they mostly do so to segue into how DUP can give you an elite total, cure AIDS and allow you to earn over £1000 per day working from home. All whilst totalling sub 400 wilks. It's part of one of my new years resolutions to try a different challenge each month this month I am using Louie Simmons bas***d creations only for training no straight bars allowed. Using straight bar for deadlift because I actually want to get better at it. I figured it was a good month for it since at the back end of a comp some more general training is normally a good idea. They are well behind the game anyway as I do exercise undulating perodisation for serious gainz. (Also known as pyramid sets but don't tell anyone it's called that because it's not cool anymore!) | ||
IrishMarc | ... | 20-02-2016 @ 21:43 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | |||
IrishMarc | ... | 23-02-2016 @ 09:06 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 23-2-2016 Bw - 115 Deadlift 70 120 180 x 3 180 x 3 225 x 3 225 x 3 225 x 3 225 x 3 3 Board press bar 70 130 x 10 170 x 8 180 x 6 190 x 4 SSB Squat 70 120 x 10 160 x 8 180 x 6 200 x 4 | ||