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Operation 700 - Get better at deadlift or cripple myself trying

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IrishMarcIconOperation 700 - Get better at deadlift or cripple myself trying12-02-2016 @ 12:51 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 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
BimIcon...12-02-2016 @ 13:06 
Avatar
6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 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.
IrishMarcIcon...12-02-2016 @ 13:20 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 kgs @ 114kgs UnEq
Cheers bim planning on staying clear of snapcity.
IrishMarcIcon...12-02-2016 @ 19:41 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 kgs @ 114kgs UnEq


Sorry for potato quality poverty windows not helping.
RodgerIcon...13-02-2016 @ 13:13 
Avatar
salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Will be watching this with a lot of interest!
IrishMarcIcon...15-02-2016 @ 12:57 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 kgs @ 114kgs UnEq
Post Edited: 15.02.2016 @ 13:38 PM by IrishMarc
Cheers Rodger

bw - 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
IrishMarcIcon...16-02-2016 @ 22:58 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 kgs @ 114kgs UnEq
Post Edited: 17.02.2016 @ 13:40 PM by IrishMarc
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.
IrishMarcIcon...16-02-2016 @ 23:02 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 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!
IrishMarcIcon...18-02-2016 @ 13:58 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 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.
ChrisMcCarthyIcon...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!!
BaconWarriorIcon...18-02-2016 @ 20:22 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 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.
IrishMarcIcon...19-02-2016 @ 10:53 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 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.
IrishMarcIcon...19-02-2016 @ 11:16 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 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!)
IrishMarcIcon...20-02-2016 @ 21:43 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 kgs @ 114kgs UnEq
IrishMarcIcon...23-02-2016 @ 09:06 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 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

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