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MarcusWild
04-28-2009, 04:02 PM
I did a meet this weekend, so I'll start my log with that. I train in my garage with other lifters that I coach. I basically steal ideas from Westside and Super Training (even have the same training days as them) and add things to it based on our weaknesses. We video all of our workouts, and then Bill makes compilation videos with a little bit from each person. I'll post links to the videos of each workout.

Meed video:

http://www.youtube.com/watch?v=JVOyZRD8AC0

Squat:
644 good
677 miss (I really messed up setup, and my knees went forward badly.)
677 miss (Started to puke more than half way up. Swallowed it and the lift stalled. Definitely should have just let it fly. I should never miss a lift I get that far out of the hole with. I think I looked rather sick/pale afterwards since everyone was asking if I was OK. Do not drink an entire room temperature powerade before your 3rd squat attempt.)

Bench:
501 good
522 miss (I blew out both sleeves of the shirt before touching. WTF?)
pass (no backup shirt)

Deadlift:
600 good
655 good
683 good

1829 total with the kilo conversion @ 242. This is really stupid but it's ~10 lbs better than my last 2-ply meet. The deadlift is a 6 lb PR in a borrowed suit that didn't really fit right or do much. I'll be at #12 in the single-ply 242 rankings.

slashkills
04-28-2009, 04:43 PM
Ill be following this log for sure. Crazy strong stuff man. Awesome job at the meet.

evilxxx
04-28-2009, 06:20 PM
Ill be following this log for sure. Crazy strong stuff man. Awesome job at the meet.

+1 on the following the log...

MarcusWild
04-28-2009, 10:06 PM
Thanks guys. Feel free to ask questions on stuff.

Back to work with a ME lower workout.

Zerchers off floor with modified harness:
135 x 3
225 x 3
315 x 1
405 x 1
455 x 1

The harness has a chain to connect the piece that holds the bar. It definitely puts you at a crappy leverage since the bar drifts out away and then comes back closer to lockout.

Purple band GM:
10

Tire drag:
small tire x 2 trips (70 yards each)

KB swing:
16 kg 3 x 20

MarcusWild
04-30-2009, 10:04 PM
ME bench:

Reverse green doubled (pinkies on rings):
225 x 5
315 x 2
405 x 1
425 x miss
365 x 3

This setup pretty much sucked. It took off too much at the bottom but gave out really fast. I won't be trying that one again.

3-bd (no bands and pinkies on rings):
315 x 5

KB PVC bench:
24 kg per side 3 x 10

This was MUCH harder than the 16 kg KBs.

Panora pulldowns:
green doubled 3 x 8

Panora press:
MM doubled 4 x 8

Tonight pretty much sucked, but it looks like we recruited a new lifter. Next week I'm going to shirt up in the SDP and find an opener for the May meet. I had the sleeves taken in 1/2" and the chest plate 1". I haven't worn it since then, so it should be fun.

MarcusWild
05-02-2009, 03:22 PM
DE box squat (SSB + 12.5" box + foam + 180 lbs of chains):
150 x 5
240 x 2
330 6 x 2 (add briefs)
380 x 2
420 x 2
440 x 1

I need to get back to my full fatness. I could get to the box with no weight in my boss briefs. That's just wrong. It should take close to 400 to get depth in them.

Wild pulls on 5" box and doubled purples:
235 x 3
325 x 3
415 x 3
505 x 3

Zerchers with chain harness off 4" box:
235 x 5
325 3 x 5

http://www.youtube.com/watch?v=26uo3AZl97c

SELK
05-02-2009, 05:31 PM
tried posting this to your log on thepowerlifting but forum is being screwy with me today (im ryans on there) but,

those wild pulls look like a really good idea to me, have you been using them for a while?

Cricket_Fire
05-02-2009, 05:34 PM
You help me with pretty well everyone question I post on here or FI so I'll deffinatly start following this haha

I was actually asking CR about those "Wild Pulls" a little while ago - kinda disappointing seeing them here.. I thought I might've been the first one to make them up :D

MarcusWild
05-02-2009, 06:23 PM
Haha, those were what took my deadlift from 600 to my first 666. Then my weak spot changed, so I rotated them out. Now I'm weak again at lockout so they are back. They really teach you how to lockout a deadlift. Too many people try to pull up vs. pulling back.

Cricket_Fire
05-02-2009, 06:28 PM
That's where I'm really weak too; like 1/2 and inch from lockout lmao. I'll deffinatly try and find a good band setup for them. Only time I tried them was with doubled smalls and that was way too much for me. My thoughts were that these will really teach my to push through with my glutes

SELK
05-02-2009, 06:52 PM
i'm also weak at the lockout, do you always do them off of boxes or off the floor too?

MarcusWild
05-03-2009, 01:18 AM
I mostly use the box. My best DL with the plates on a 6" box is 615. My best DL in a meet is 683. That 4-6" box range is a serious weakness for me. It's where I generate the least power in a DL. So I get to hit two weaknesses at the same time by using that band setup and the boxes. If I wasn't so weak at the 4-6" box, then I'd do them off the floor more like speed DL and do 8 singles.

SELK
05-03-2009, 02:46 AM
Makes sense, ill give them a try in the future from the ground most likely. You and me are somewhat similar strength by the looks of things, you have me beat by a bit, so its cool to see what your doing for training.

MarcusWild
05-03-2009, 01:35 PM
That's cool. Hopefully they help you. They seem to help most people that try them sumo or conventional.

DE bench vs. mini bands:
155 5 x 5 (fingers at the smooth)

KB overhead press:
24 kg 3 x 10

T-bar row:
4 plates x 8
5 plates x 8 (Stopped because my trap impingement is hurting. The SSB yesterday aggravated it.)

Rolling KB extensions super set with Panora press:
16 kg x 10 + MM doubled x 10
16 kg x 10 + MM doubled x 10
16 kg x 10 + mini doubled x 10
16 kg x 10 + mini doubled x 10

KB curls:
32 kg 3 x 8

MarcusWild
05-04-2009, 07:46 PM
Quick recovery and conditioning workout. I was done in <5 songs.

KB bench super set with 1 arm seated row:
16 kg 2 x 20
mini 2 x 20

One arm tricep pushdown:
mini 2 x 20 (per arm)

Small tire drags with shoulder stretching between sets:
1 x backwards
3 x forwards

KB bench super set with 1 arm seated row:
16 kg 2 x 20
mini 2 x 20

One arm tricep pushdown:
mini 2 x 20 (per arm)

MarcusWild
05-05-2009, 09:58 PM
ME deadlift with 3" deficit:
145 x 8
235 x 3
325 x 1
415 x 1
505 x 1 (add belt)
595 x 1
615 x miss (My knee popped but doesn't hurt.)

SLDL with 3" deficit and no belt:
415 3 x 5

KB swings:
32 kg 4 x 10

Standing leg curls:
green 3 x 8

Spud abs:
90 3 x 10

MarcusWild
05-07-2009, 09:56 PM
ME bench vs 150 lbs of band tension and 2-bd
Bar x 3
135 x 3
185 x 3
225 x 1
245 x 1
265 x 1
285 x 1

My only similar PR is 225 + 120 lbs of bands off a 4-bd. I'll call this a big PR.

Bands off and shirt on
455 x 1 2 -bd
495 x 1 (opener will be 501)

Throat press super set with panora press
155 4 x 8
MM doubled 12, 10, 8, 8

Panora pulldowns
Green doubled 4 x 8

Face pulls
MM doubled 4 x 8

MarcusWild
05-09-2009, 02:54 PM
DE squat suit test (no box):
bar x 5
145 x 5
235 x 2
325 x 2 (add briefs)
415 x 1
505 x 1 (add suit)
595 x 1
685 x 1 (straps up and money)

I wanted to work up to an opener and make sure I could get depth. I'm going to open with 693. I think using a DE squat day to suit test is way better for me than doing it on a ME day.

Speed DL vs quaded minis:
365 6 x 1 (I busted a mini band which was kind of cool)

Leg curls:
green 2 x 8

KB swings:
32 kg 4 x 8

MarcusWild
05-10-2009, 01:20 PM
Catching up on videos:

Thursday ME bench video:
vaC6yt_1kGI

Saturday DE squat suit test:
NN_Xezkku_M

Today's DE bench workout:
DE bench vs. 50 lbs of chains and fingers touching smooth:
155 5 x 5

Seated overhead lockouts with fat bar:
125 x 5
165 x 5
185 x 5
205 x 5

Throat press super set with panora press;
135 4 x 8
MM doubled 4 x 8

Panora pulldowns:
green doubled 3 x 8

Cricket_Fire
05-10-2009, 02:37 PM
Loving the vids bro; subscribed the other day :)

Nice work

MarcusWild
05-10-2009, 04:51 PM
Thanks. We appreciate the support.

I can't take credit for putting together the videos. Bill does all of our video editing. He's gotten a lot of advice from Jim McDonald who puts together all the Super Training videos. I think the plan is to have a once a week video of the funnier stuff too.

Personally, I think having the video is a great learning tool. I've also found that my perception of how long it takes to complete a lift if really off. My lifts are usually faster on video than they feel when I'm under the bar, haha.

Cricket_Fire
05-10-2009, 05:16 PM
haha deffinatly

I used to get video of most of my sessions, but Windows Movie Maker doesn't work on my new laptop, so that killed it for me haha

MarcusWild
05-11-2009, 12:23 AM
Here's another from Thursday and today's DE bench. The audio on the Thursday one is pretty funny and NOT safe for work.

CXDuWw1PEN8

RRJ_3rdPHu4

MarcusWild
05-12-2009, 10:28 PM
ME squat (raw +80 lbs of chains + foam on 12.5" box):
415 x 1
445 x 1
465 x 1
485 x 1

Sumo SLDL:
235 2 x 5
325 x 5

I didn't push it on these with the meet soon.

KB swings:
48kg 4 x 8

Seated leg curls with bands:
green 4 x 8

Cricket_Fire
05-14-2009, 06:08 PM
I hit some of your Wild Pulls today; vid in my journal

MarcusWild
05-14-2009, 10:10 PM
I'll check them out.

Tuesday ME squat video:
KlwXK5C87X8

ME bench with reverse blues:
135 x 8 (fingers touching smooth)
225 x 3
315 x 3
365 x 1
405 x 1
405 x 1 (moved grip out to pinkies on rings and tweaked my shoulder)
425 x miss (moved grip back in and miss timed leg drive. bar kicked back too much)
365 x 3 (drop set butt shoulder wasn't feeling it)

Panora pulldowns:
green doubled 4 x 8 (last 3 sets were with a lat pulldown bar in the bands)

Panora press:
MM doubled 4 x 8

Bicep work:
32 kg KB 4 x 8

I didn't do any extra shoulder work or as much tricep work as I wanted. My original plan was to go super narrow for as long as I could. Then go out to pinkies on the rings for my heaviest sets, since I thought that was my strongest raw grip. Apparently I'm now stronger raw with the super narrow grip. I'm going to stick with it. It'll keep me from screwing up my shoulder, and then a shirted bench will feel like a 4-bd with the shorter ROM. Plus, it'll keep making my triceps stronger.

Chris Rodgers
05-15-2009, 05:12 PM
That's some damn good raw box squatting man! Becky has a real strong pull too! Good work!

slashkills
05-15-2009, 05:41 PM
Awesome stuff in here! Crazy strong squats in that last video.

MarcusWild
05-16-2009, 02:15 PM
Thanks guys. Yeah, Becky is a really good lifter. I think she'll be the #1 raw lifter in her weight class by the end of the year.

Thursday ME bench video:
X_lQMHoMvg4

DE box squat (briefs + 12.5" box + foam):
505 5 x 2

Zercher harness off 5.5" box:
145 x 5
235 x 5
325 x 5

Everything felt easy, but I'm starting my deload.

Seated leg curls:
green 4 x 8

MarcusWild
05-17-2009, 01:57 PM
DE bench with minis:
135 5 x 5 (fingers touching smooth)

I went a little lighter to start deload.

Full comp width bench with fat bar:
165 5 x 5

This was surprisingly difficult even though it's ~45% of my raw 1RM. I'm going to incorporate some more full width raw stuff, since I've become very weak with that grip. On the upside, the full grip width work feels like a super short ROM after all the narrow grip work. I think this will really payoff in a shirt.

Band pull aparts:
MM 4 x 8

Panora press:
MM doubled 4 x 8

Panora pulldowns:
green doubled 4 x 8

KB bench:
24kg 2 x 20

Panora Shrugs:
48kg/side 2 x 20

MarcusWild
05-19-2009, 10:19 PM
ME deload squat (12.5" box + foam):
325 4 x 8 (raw)

Our foam has definitely gotten softer. We're squatting ~1/2" deeper.

One-legged, one-arm KB SLDL:
48 kg 2 x 8
48 kg 2 x 8 (standing on 4" box)

Hip adduction:
mini x 5 (10 second hold)

Spud abs:
90 x 10
110 x 10
120 x 10

KB obliques:
48 kg 3 x 12 per side

MarcusWild
05-20-2009, 08:56 PM
KB bench:
24 kg 2 x 20

Panora press:
mini doubled 2 x 20

Band pull aparts:
mm 3 x 10

Hammer curls:
16 kg 3 x 8

I wanted to get in a little work, and I figured today is better than tomorrow. The meet is on Sunday.

Openers:
693
501
600

slashkills
05-20-2009, 09:24 PM
What are you opening with?

MarcusWild
05-22-2009, 11:28 PM
Squat: 693
Bench: 501
Deadlift: 600

Cricket_Fire
05-24-2009, 06:22 PM
Just saw the facebook status; awsome work bro. Damn near 2k is nasty!

MarcusWild
05-24-2009, 09:26 PM
Thanks. Squats didn't go that great... I'll have video once Bill is done cutting it.

Meet results: APF meet at Super Training

Squat:
694 x miss on depth
694 x good 6 lb PR
733 x miss on depth

Squats felt really light and easy. I definitely could have opened heavier which bit me in the ass later. I've done about 8 meets in the last 2 years and missed one squat on depth. Overall, I feel stronger than ever on the squat.

Bench:
501 x good
529 x good 28 lb PR
551 x miss right shoulder came out early

I tweaked my right trap while warming up. My right trap seriously hates me, and I just couldn't stay tucked long enough on the 3rd.

Deadlift
617 x good
677 x good
710 x good 27 lb PR

1933.5 which is 6.5 short of elite and 104 lb PR on the total. I thought about going 722 on the last dead to get it, because 716.25 would have made me 0.25 short. I wasn't sure I had 722 in me, and I needed to get the 700 deadlift monkey off my back. I wasn't going to try 705 since I've missed it 5 times in meets.

MarcusWild
05-25-2009, 02:02 AM
Video of the lifts:
bECov-tjlmk

MarcusWild
05-26-2009, 10:31 PM
ME deadlift (4" deficit):
145 x 5
235 x 3
325 x 1
415 x 1
505 x 1 (add belt)
555 x 1
575 x 1 (Stopped here 20 lbs short of my 3" deficit PR)

SSB narrow stance GM (no belt):
150 x 5
250 3 x 5

These are brutal on my lower back and abs.

Panora shrugs:
48 kg 2 x 20

Leg curls:
green 4 x 8

slashkills
05-27-2009, 07:13 AM
Crazy close to elite man!

SELK
05-27-2009, 08:40 AM
You have elite if you look at the old USPF rankings :D

MarcusWild
05-27-2009, 01:20 PM
haha, those rankings only count for single-ply. I'll go for that at USPF nationals in July. My bench and dead are the same in single-ply. I don't lose much off my squat either.

Video from yesterday:
rqTK_1p9wn0

MarcusWild
05-28-2009, 10:39 PM
Yesterday:

Drag big tire x 2

KB swings:
16 kg 2 x 15

Jay Fry bench stretching stuff x 4

Today:

ME bench (floor press + 120 lbs of chains + pinkies on rings):
205 x 1
225 x 1
235 x 1
245 x 1
255 x 1

I took pretty small jumps, because I wasn't sure where I'd end up. In hindsight, I should have jumped 225, 245, 265. I guess I'm 200 lbs weak than Panora on this one, haha.

Pull ups:
5 x 5

KB bench:
24 kg x 15
24 kg + mini band around back x 15
24 kg + MM band around back 2 x 15

This is a huge improvement over the last few weeks. I think this is going to help my overall raw bench strength.

Rolling KB extensions:
16 kg x 8
24 kg 2 x 8

Floor press (fingers touching smooth):
95 + 120 lbs of chains 2 x 8

MarcusWild
05-29-2009, 12:56 PM
ME bench video:

isNLDJH1HlM

MarcusWild
05-30-2009, 02:51 PM
Box jumps:
30" 2 x 8

Sumo SLDL vs quaded MM (no belt):
235 8 x 1

DE squat (SSB + 120 lbs of chains + 13.25" box):
330 8 x 2

One-legged KB SLDL:
32kg 3 x 8

KB obliques:
32kg 3 x 8

Hip adduction:
purple x 5 (10 second hold on each rep)

MarcusWild
05-30-2009, 08:47 PM
e8VK32eKcFQ

MarcusWild
05-31-2009, 01:32 PM
DE bench vs minis:
155 2 x 5 (fingers touching smooth)
175 2 x 5 (pinkies on rings)
185 x 5 (comp grip)

Illegal wide bench:
225 5 x 5

These really suck for me. I'm going to keep them as an accessory.

Panora pulldown:
green doubled 3 x 8

Tuck pulldown vs doubled green:
4 x 8

We have video of this new one. I think it'll help me tuck in a shirt better.

Panora press super set with one arm overhead tricep extensions:
MM 4 x 8
16kg 4 x 8

KB curls:
32kg 3 x 8

Chris Rodgers
05-31-2009, 02:57 PM
Great stuff in here man! I just watched your videos from the past week or so and you guys really have an awesome little team there and I think you do an awesome job of putting together the vids with a little bit of everyone in them! :thumbup:

I also like how you were doing heavy deficit deads two days after your meet. That is the type of stuff I always do when everyone else calls me crazy/stupid, lol. :evillaugh:

MarcusWild
05-31-2009, 11:15 PM
Chris,

Thanks. Bill does all our video work. I have to get right back to training, since I'm doing USPF nationals which is July, 4th. I'm definitely happy with the group we have. We're out growing the garage, so we're looking to move in July to a larger space. There were some days in November after I first put everything in the garage where it was just Bill and I training. I was wondering WTF I was thinking buying all that equipment. Then we started to get other people and things started to come together.

Video of today:

jkoFjApuSrc

Cricket_Fire
05-31-2009, 11:29 PM
Saw the clip of Becky in "tight" multi-ply gear lmfao. Think it could be a bit looser though.. might be too much support haha

Nice work lately :)

MarcusWild
05-31-2009, 11:54 PM
Thanks. I feel like I'm finally understanding how to push each lift and get progress. It's really difficult to make all 3 move at the same time.

Yeah, that was Bill's multi-ply gear. That's as close as we've gotten to getting her to wear gear.

MarcusWild
06-01-2009, 08:53 PM
GPP/recovery work:

Circuit (4 times through):
Jay Fry bench stretching
16kg KB bench x 20
Doubled mini face pulls x 20
Shoulder stretching

Box jumps (18" + 16kg per hand):
3 x 8

Calf raises (32kg per hand):
4 x 25

Lateral lunges:
BW x a bunch

Conditioning and bench setup are improving. I can't make my arms shorter so I have to arch more.

MarcusWild
06-02-2009, 11:20 PM
ME GM vs bands on tensor:
Blue x 3 (240 tension)
Blue + green x 3 (400 tension)
Blue + green + purple x 3 (500 tension)
Blue + green + green x 3 (560 tension)
Add purple x 1 (add belt, 660 tension)
Add MM x 1 (730 tension)
Add mini x 1 (780 tension)

That was 780ish at the top and the hardest thing I've ever unracked.

SLDL 4" deficit (no belt):
325 x 5
325 x 5 add 80 lbs of chains
415 x 5

KB swing:
48kg 3 x 8

Leg curl:
New green band 3 x 8

MarcusWild
06-03-2009, 11:30 AM
Video of yesterday:

zMFsSQWFZsE

MarcusWild
06-04-2009, 11:24 AM
Yesterday's GPP stuff...

Circuit x 4:
lateral lunges
Jay Fry bench stretching
Spud abs with 90 lbs
Small tire drag x 70 yards

I did some shoulder stretching afterwards.

MarcusWild
06-04-2009, 10:46 PM
ME bench vs. 150 lbs of band tension:
225 x 1 raw
315 x 1 (add shirt and 2-bd)
405 x 1 (old PR)
425 x 1
445 x 1
455 x 1 (50 lb PR)
225 x 15 (raw, straight weight rep out)

My left hand is swollen. They actually were getting easier to press as it got heavier. I just didn't think my wrists could handle any more though.

Panora pulldowns:
green doubled 3 x 8

Face pulls:
MM doubled 3 x 8

Rolling KB extension super set with Panora press:
16 kg 4 x 8
MM doubled 4 x 8

Bicep curls with curl bar:
4 x 10

There will be more Bill vs. Becky cheerleading footage. It was pretty funny.

WILD BILL
06-04-2009, 11:04 PM
Nice work Marcus

MarcusWild
06-05-2009, 11:44 AM
Thanks Treston. I need to get back up to Super Training for a bench workout. Having everyone kick my ass by a plate + is pretty motivating.

Video:
dCFdzRuq2zM

MarcusWild
06-06-2009, 03:19 PM
DE squat day:

Zercher harness with plates on 6" box:
135 x 5
225 x 5
315 x 5
405 x 5

DE squat vs. blue on 13.25" box in briefs:
325 2 x 2
355 3 x 2
375 x 2 (14" box for the rest)
415 x 2
465 x miss (my abs/back were too tired from the zerchers)

Leg curls super set with Panora shrugs:
Green 3 x 20
32kg KB per side 3 x 20

Obliques:
32kg 3 x 10 per side

Spud abs:
110 3 x 10

Calf raises:
64kg 4 x 25

Janie
06-06-2009, 05:25 PM
WOW!

I actually keep up with the videos! I am excited about reading the workouts. Y'all are strong and that girl is awesome!!!

MarcusWild
06-06-2009, 09:28 PM
Thanks! Becky and the whole team keep logs on Super Training's site. We have our own section:

http://supertraininggym.com/mbbs22/forums/forum-view.asp?fid=41

Koyongi is Becky.

MarcusWild
06-08-2009, 01:44 PM
Here's Saturday Video:
jZOlUKWg6xI

Sunday's video:
I6RHUYsHCDg

I didn't press on Sunday or do anything noteworthy. My wrist were still pretty beat up. I think I have a inner/outer rotator imbalance in my right side. I'm going to talk to Ryan Horn tonight, and see if we can't figure out a plan to fix it before it becomes a real issue. I think it's holding back my bench though. My right arm doesn't want to stay tucked.

slashkills
06-08-2009, 03:21 PM
Good stuff. On your last DE effort squat day why did you do zerchers before your DE squat?

MarcusWild
06-08-2009, 04:03 PM
Good stuff. On your last DE effort squat day why did you do zerchers before your DE squat?

We only have one rack for now, and we have too many people to all squat in one group. So one group deadlifts first while the other group squats first. That'll change when we move to a bigger space in 4 weeks. Then we'll have 2-3 racks and 4 times the space.

MarcusWild
06-09-2009, 10:49 PM
I've started doing a real warmup program. I really suck at it.

ME deads (plates on 6" box)
135 x 5
225 x 5
315 x 3
405 x 1
495 x 1
585 x 1 (add belt)
635 x 1
675 x 1 (70 lb PR)
695 x miss

Deadlift bar is only 45 lbs so my old PRs were actually 10 lbs lighter.

One legged SLDL with KB
32kg 4 x 8

KB swings
48kg 3 x 8

Suspended GM with SSB
330 3 x 5

Leg curl
Green 3 x 10

MarcusWild
06-10-2009, 12:56 AM
Video:
OYV2EO4IFM8

MarcusWild
06-11-2009, 10:33 PM
Lots and lots of warmup and my shoulder felt good.

ME raw bench:
275 x 1
315 x 3 (2-bd)
365 x 1 (3-bd)
405 x 2 (4-bd)
425 x 3 (5- bd)

KB row
32kg 2 x 20

Rolling KB extensions super set with Panora press
16kg 4 x 8
MM doubled 4 x 15

KB bench
32kg 3 x 10

Lat tuck vs doubled purple
3 x 12

Shoulder rehab

MarcusWild
06-12-2009, 11:26 AM
Video:
UMUcrjejhEU

There was a lot of coaching going on for Bill and Gregg who shirted up.

Cricket_Fire
06-12-2009, 05:16 PM
Strong work man.

I've started with a proper warmup now too - need to get some kind of flexibility haha

MarcusWild
06-13-2009, 03:31 PM
Thanks! I feel that the warmup stuff helps. I think the stronger you get the more important it is. It's natural to get less flexible/mobile as you add muscle mass.

DE squat day:

Lots of warmup with tire drag, dynamic mobility, and stretching.

Sumo speed deads vs. quaded minis:
315 8 x 1

DE squat with 13.25" box and reverse green (deloads 75 lbs on the box):
415 6 x 2 (raw)
505 x 2 (add briefs and switch to foam on 12.5" box)
555 x 2
595 x 2
645 x 2
685 x 1
735 x miss (my hips got a little behind me on the way up, and I wasn't strong enough to get them back under me)

GHR (new toy):
BW x 8
Purple 3 x 8

KB swing:
48 kg 2 x 8

Spud abs:
90 2 x 8

Bunch of foam roller...

MarcusWild
06-13-2009, 10:04 PM
Today's video:
3-RIMW1-dag

MarcusWild
06-14-2009, 01:40 PM
Deload bench workout:

A bunch of warmup, mobility, and stretching.

KB floor press:
16kg 4 x 25

KB rows:
16kg 2 x 20

Face pulls:
2 x 20

Panora press:
4 x 15

Forearm work:
2.5 x a lot of rotations

I'm going to drill a hole through a 1.5" PVC pipe and hang a rope for this. I tried it with a 1/2" dowel and it was a million rotations

MarcusWild
06-14-2009, 06:59 PM
Today's DE bench video:

XndEqNKS3AM

MarcusWild
06-16-2009, 10:44 PM
Deload...

Drag big tire x 2
Dynamic warmup and mobility stuff
SSB lunge/GM with 16kg KBs hanging from SSB
Shoulder flexibility stuff

MarcusWild
06-17-2009, 01:12 AM
d3irH1Sl29I

Ben Moore
06-17-2009, 08:27 AM
We only have one rack for now, and we have too many people to all squat in one group. So one group deadlifts first while the other group squats first. That'll change when we move to a bigger space in 4 weeks. Then we'll have 2-3 racks and 4 times the space.

Great stuff in here man - where you guys moving to? The first thing Becky said about our storage unit was, "That looks suspiciously like Wild Iron" haha.

MarcusWild
06-17-2009, 11:50 AM
Great stuff in here man - where you guys moving to? The first thing Becky said about our storage unit was, "That looks suspiciously like Wild Iron" haha.

Thanks Ben. We're moving to a commercial space near SJ airport. It's 840 sq ft, so more than 4 times the size of my garage. It's all happened super fast. We just started training in my garage in October or November. I figured that'd be OK for a year. A lot of the early workouts were just 2 or 3 of us. Now we have 6-10 lifters per workout, and there's just not enough room or equipment. We've had to tell 4 lifters we don't have room for them yet, and they're waiting for us to move to start training with us.

It's funny since when we trained at Gold's gym it was difficult to get people to train with us. Now that we've organized, have a team name, train at our own place, etc people are coming out of the woodwork to train with us.

MarcusWild
06-19-2009, 12:32 PM
Last night mostly sucked. My arms have gotten too big and I can't get the shirt seated all the way. I'm used to marks from the seem, but you could see the grid pattern of the poly pressed into the skin of my arm. I'll use a football to stretch the arms a little and shirt up again next week.

ME shirted bench
405 x 2 3-bd
455 x 1 2-bd
505 2 x 1 (couldn't touch)
525 x miss (waiting forever and still didn't touch)
545 x miss 3-bd (shirt was all messed up)
455 x no touch (tried collar choking myself with the collar)

throat press
135 4 x 8

Scap retractions
purple doubled 2 x 10

band pull aparts
purple 2 x 10

barbell rows
135 x 5
185 x 5
225 x 5
275 x 5

KB Bench
32kg x 12, 20

Video:

D1BECo12dDQ

SELK
06-19-2009, 01:15 PM
ahahaha "shutup Carl, saying touch doesnt do anything"

jbrin0tk
06-19-2009, 01:41 PM
ahahaha "shutup Carl, saying touch doesnt do anything"



Hahaha, that was my favorite part, too! You guys really have a good thing going on, Marcus. A great atmosphere to train in.

wimarine88
06-19-2009, 02:06 PM
Impressive stuff in here, keep up the good work!

MarcusWild
06-19-2009, 03:08 PM
Thanks guys. For the record, that was Bill that told Carl to shut up, haha. We're going to try getting more funny stuff on video. Then every week or two we want to have a blooper or funny stuff video too. We didn't get it on video but Becky was whining last night and someone told her to "man up" which was hilarious.

MarcusWild
06-20-2009, 02:58 PM
We have a huge announcement...

Today we are starting the process of moving to a larger place. My garage isn't even 200 sq ft. You can probably tell in the videos that we're busting at the seems. We have to move half the equipment out of the garage just to have room to train. We're moving to a commercial space that's 840 sq ft. We plan to have it fully operational the week after the 4th of July. We don't want to disrupt training before USPF nationals. It looks like we'll be adding a few more lifters after the move too.

Suit test day...

Warmup stuff which was extra important. I strained my left shoulder (good shoulder) pretty bad while sleeping Thursday night. I was a bit worried about being able to get under the bar. I guess 250 lbs is enough weight to hurt your shoulder when you move wrong sleeping.

145 x 5
235 x 3
325 x 2
415 x 2 (briefs on and belt)
505 x 1 (suit on)
595 x 1
615 x 1 (straps up)
655 x 1 (opener)

655 felt pretty easy. I would have liked to be a little deeper, but it was deep enough.

Tried on my new velocity deadlift suit to make sure I can grab the bar. I can setup really well in it.

GHR:
green 3 x 8

Calf raises:
64kg 4 x 25

Spud abs:
90 3 x 10

From here, it's mostly deload. I tried on Gregg's super katana. Sleeves are a little big, so Becky is going to take them in 1/2". Chest plate is definitely bigger, so touching shouldn't be an issue. It's also an A/S cut, so it'll be easier to tuck now that I have somewhat of an arch. I'll try it on Thursday.

MarcusWild
06-21-2009, 02:06 AM
Here's the video:
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MarcusWild
06-23-2009, 11:23 PM
I definitely feel a little beat up and burnt out. That means I'm close to a meet! The way the weeks laid out I pushed through instead of deloading every 4th week. I can feel it. I had a hard time getting my left arm under the bar. Then Bill pointed out I had a huge muscle knot on the left side. I did some rolling with the PVC pipe and it hurt like hell. I kept working up afterwards of course.

ME box squat (12.5" box + foam):
145 x 5
235 x 3
325 x 2
415 x 1 (add belt)
465 x 1
505 x 1 (1st time raw)
525 x miss (the rep felt messed up from the start)

I'm not sure if going for the raw PR when I'm beat up is a good idea, but I needed to get that 505 out of the way.

Back extensions:
BW 3 x 12

MarcusWild
06-24-2009, 12:54 AM
ytaTm-Zr3G0

Cricket_Fire
06-24-2009, 12:27 PM
Loving the videos! Nice work lately Marcus

MarcusWild
06-24-2009, 12:34 PM
Thanks. Now my main goal is to get healthy. I'm going to take my bench opener tomorrow and that's about it. The rest of my training will consist of mobility, conditioning, and recovery stuff.

MarcusWild
06-25-2009, 11:57 PM
So there's good news and bad news from tonight. The good news is we got out team t-shirts in! Also, Hoss Cartwright from Super Training visited us. He was in the area for work, so he benched with us.

ME bench (plan to touch opener in a bigger katana):
bar x 10
135 x 5
225 x 3
275 x 2
315 x 3 (3-bd)
405 x 1 (Didn't touch)
455 x 1 (Didn't touch but close. Left shoulder popped right when I started to press.)
495 x 1 (Touched and pressed. Should HURTS! Plan is to open with 501.)

There's no bruising, so it's not a muscle tear. Bill thinks it's a cartilage tear. I may try getting into the DR tomorrow to see if there's any real damage. I'd put the pain on par with when I had gall stones. For now, I'll ice and take aleve. I can deal with the pain as long as there's no risk of serious damage. So much for my goal of focusing on getting healthy.

Tried to do as much shoulder stuff with a mini band as I could.

Panora press:
MM doubled 4 x 15

KB curls:
32kg 3 x 8

Went to dinner with Hoss and some of the team which was fun.

MarcusWild
06-26-2009, 01:36 AM
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MarcusWild
06-27-2009, 07:57 PM
Saturday DE squat, yeah, whatever...

Shoulder rehab x a bunch
Big tire drag x 2 (40 yards each)
GHR green 4 x 8

Looks like my squat days will be tire, GHR, and back extensions for a little bit. I'm also going to take the chance to get a little leaner, since the top 242's are pretty lean.

We moved a bunch of stuff to the new place. Tomorrow is the last bench workout in the garage, so we'll move a bunch more stuff after the workout.

Ben Moore
06-27-2009, 10:56 PM
Post pics of the new place when you get it done.

MarcusWild
06-27-2009, 11:49 PM
We definitely will. I'll probably start taking some tomorrow to show the progress.

Cricket_Fire
06-28-2009, 02:29 PM
haha that staying healthy goal lasted what.. 16 hours? :p

Any word what's wrong with the shoulder yet?

MarcusWild
06-28-2009, 07:34 PM
Doc says I strained my delt tie in (near my bicep) and probably partially tore the tendon. He says competing would be very risky, and I'd probably full tear it. I need to let it full heal.

Sunday DE bench:

We were supposed to move the bench stuff today after our workout. Then we'd squat in my garage Tuesday and move the rest of the stuff at a later time. I realized that my squat rack was going in the corner and the placement of everything else was dependent on it We decided screw DE bench, and we moved everything today in 2.5 hours. We'll call it a GPP day. I need to cut 2 rubber mats, cut a few sheets of plywood, and put some industrial carpet down and we're done We'll start training at the new place Tuesday. I'll get some photos then.

MarcusWild
06-29-2009, 06:05 PM
Here's some video of us moving and the new place. It's in HD!

V-fcBNvr_io

We're meeting there tonight to finish things up. We should have more video of the finished place. First training session there is tomorrow!

MarcusWild
06-30-2009, 12:55 AM
New gym photos:

http://www.facebook.com/album.php?aid=103395&id=83078642454

MarcusWild
07-01-2009, 11:50 AM
I didn't train yesterday. With moving and setting up the new gym, I haven't been resting or icing my shoulder as much as I should. I need to get that back on track this weekend.

Here's video of the first workout in the new gym:
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A short video tour:
FYJKwEgOq4k

MarcusWild
07-07-2009, 11:23 PM
SSB squat
240 4 x 30 seconds

GHR
purple 2 x 30 seconds
BW 2 x 30 seconds

45 degree back extensions
purple 4 x 30 seconds

small tire
2 trips

shoulder rehab

It's going to be an interesting few weeks of recovery. I'm going to focus on 30 second sets for hypertrophy and GPP. Goal is to end up leaner and with a higher body weight.

MarcusWild
07-08-2009, 02:11 PM
Yesterday's training session. I guess my 240 lb squat sets for 30 seconds weren't exciting enough to make the video, haha.

We did get some humor too. Whenever someone says anything that could be remotely sexual Cliff says, "That's what she said."

sA1PMzvGSQM

MarcusWild
07-09-2009, 11:49 PM
ME bench day but not benching...

Put together new adjustable (0-90) bench x 1

Panora pulldowns:
purple doubled 4 x 30 seconds

Band pull aparts:
MM 3 x 30 seconds

Panora press:
mini doubled 4 x 30 seconds

barbell curls:
bar 4 x 10

Also did a bunch of shoulder rehab type stuff:
shoulder dislocations
pec stretching
internal rotations with mini band
external rotations with mini band
lateral arm raises with 10 lbs
front arm raises with 10 lbs

I may start back benching 135 next week. Should feels pretty good, but I know if I push it then I'll just aggravate it and have to start over rehabbing.

MarcusWild
07-10-2009, 01:09 PM
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MarcusWild
07-11-2009, 04:22 PM
Warmup

DE squat (SSB +160 band tension on 12.5" box + foam)
240 3 x 2
290 7 x 2

Hammered through these in 20 mins total including warmups.

Zerchers from 6" box
315 3 x 5

GHR
purple 8, 8, 8, 15

Hip abduction
MM doubled 3 x 3 (10 second hold)

Back extensions
purple 3 x 8

Decline abs:
20lbs behind head 3 x 8

shoulder rehab

MarcusWild
07-11-2009, 05:07 PM
CkC20V0SBpo

MarcusWild
07-12-2009, 02:09 PM
Benching related stuff

KB bench super set with KB rows
16 kg 4 x 30 seconds
32 kg 2 x 30 seconds, 24 kg 2 x 30 seconds

Band pull apart super set with Panora press
MM x 4 30 seconds
MM x 30 seconds, mini 3 x 30 seconds

Rolling dumbbell extensions
20 4 x 8

Wrist rope
10 4 x 30 seconds

One-sided dumbbell forearm stuff
10 x 8
15 3 x 8

Barbell curls
45 2 x 8
65 2 x 8

Shoulder rehab

MarcusWild
07-12-2009, 04:05 PM
6lfdV4Fcp6g

johnnyo_99
07-12-2009, 06:12 PM
nice setup and cool vids bro. I like the monolift attachment you have for the power rack.

MarcusWild
07-15-2009, 01:09 PM
Thanks! It's made my Crepinsek. He can custom make the attachment to fit any power rack. 1500lb.com

ME zerchers off 4" box:
135 x 5
225 x 5
315 x 1
405 x 1
495 x miss
495 x miss (changed to other zercher harness)

That completely sucked. I feel like I should be mid 500's on these. I've done 455 off the floor and that wasn't even a true max. That was just playing around the day we got the harness. I'll be doing zerchers a lot as an accessory until my shoulder is 100%, so it's a chance to get better at them.

SSB box squats:
150 x 5
240 x 5
330 x 5 (felt crappy)
380 2 x 5 (these really sucked and turned into GMs)

OK, I was really sucking at this point. The DE work I did Saturday was 290 + 160 lbs of band tension with the same SSB. I was getting owned by these.

GHR:
purple x 30 seconds (Ah, these completely sucked. My hamstrings were done. That's probably why the workout sucked.)
BW 2 x 30 seconds

Back extension:
green 2 x 30 seconds

Blood sugar crash. Must remember to bring more gatorade packets!

hsT9vfBgO90

MarcusWild
07-17-2009, 01:47 AM
ME bench
135 4 x 15

Everything held together.

T-bar row
135 4 x 15

Panora press
mini doubled 4 x 15

Shoulder press
16kg 3 x 15

Forearm stuff
20 2 x 8 each direction

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MarcusWild
07-18-2009, 03:07 PM
Weighed the SSB and it's 80 lbs. That's 20 more than we thought.

DE SSB squat with blue, 12.5" box, and foam
260 10 x 2

I'm really happy with this. That's 420 in the hole and 500 at the top for raw DE work. I did end up wearing a belt for them.

Box jumps with 144 lbs
12" x 2
16" x 1
20" x 1

20" was the goal. Louie said in an interview a 20" box jump with 140 lbs is explosive. I'm explosive. Who knew?

DE deads
135 2 x 1 vs quaded purple
135 8 x 1 vs quaded mini with zercher harness

GHR
purple x 30 seconds
MM x 30 seconds
BW x 30 seconds

back extensions
green x 30 seconds

Crepinsek visited us. We have a bunch of new toys to try out.

SELK
07-18-2009, 03:40 PM
what does the SSB help with and who would you recommend uses it? im thinking of getting some specialty bars for my gym.

MarcusWild
07-18-2009, 05:38 PM
It makes you get a lot better at holding your arch. It tries to throw you forward and puts extra stress on your upper back. I'm using it a lot since I don't want to aggravate my shoulder getting under a straight bar. I think they are worth it.

MarcusWild
07-18-2009, 08:26 PM
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Lones Green
07-19-2009, 10:10 AM
Video was great!

MarcusWild
07-19-2009, 09:19 PM
Thanks. Wait until you see today's...

Bench...
155 4 x 15 (20 lb increase and no pain)

Some light shoulder work. Shot a bunch of video of the team shirting up at Super Training.

MarcusWild
07-20-2009, 11:03 AM
Here's video of the Super Training visit. It was the first time shirting up for Matt and Cliff. It was Carl's second time in a shirt.

zhAh4Bw0nq4

MarcusWild
07-22-2009, 12:34 AM
ME raw squats (SSB + 100 lbs of band tension on 12.5" box with foam):
80 x 5 (bar is 80)
170 x 5
260 x 3
350 x 2
400 x 1
440 x 1
460 x 1
480 x 1
500 x 1

This is a huge PR. My best raw with a straight bar is 505.

GHR:
purple 2 x 30 seconds

Back extensions:
green 2 x 10

I was feeling pretty beat up, so nothing too crazy on accessories. Next week is deload then I start getting back in gear. My plan is a multi-ply meet at Super Training on October, 25th.

Video:
CwA-hpWCwuY

MarcusWild
07-22-2009, 11:43 AM
I forgot to log my ab work.

Spud abs:
90 x 10
100 x 10
110 2 x 10

wimarine88
07-22-2009, 12:15 PM
Solid work in here bro! Out of curiosity, what are spud abs/what do they entail?

MarcusWild
07-22-2009, 01:26 PM
Thanks. It's pulldown abs with the spud strap.

http://www.flexcart.com/members/elitefts/default.asp?cid=114&m=PD&pid=1555

MarcusWild
07-23-2009, 10:05 PM
Bench

185 4 x 10

Rolling KB extension super set with Panora press:
16 kg 4 x 8
MM 15, 10, 10, 10

T-bar row:
4 plates 2 x 8
5 plates 2 x 8

KB overheads:
16kg 3 x 8

Forearm rope:
10 x 3 sets

Wrist thing with one-sided dumbbell:
20 2 x 8 (per direction)

MarcusWild
07-23-2009, 11:47 PM
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MarcusWild
07-25-2009, 07:41 PM
DE squat which was done yesterday since I had to go to a wedding today.

SSB + 160 lbs of band tension:
440 8 x 2

First time in my briefs in about 6 weeks, maybe a little more. They are definitely tighter despite my body weight being the same. I was successful at getting leaner but maintaining my weight. I was using a box with foam. I only sank all the way into the foam on the last set. My upper back is toast. Time for a planned deload week.

MarcusWild
07-26-2009, 05:20 PM
Deload week DE bench

Tuck exercise
purple doubled 4 x 8

Wrist rope:
15 x 4 sets

One-sided dumbbell forearm work:
20 2 x 8

Band pull aparts:
MM 4 x 8

Panora press:
MM doubled 4 x 10

Blast strap pushups:
4 x 8

MarcusWild
07-28-2009, 10:58 PM
Restoration:
Big tire x 80 yards
Small tire x 80 yards

GHR:
purple 3 x 12

Back extension:
purple + 25 lbs x 8
green X 25 lbs 3 x 5

I definitely like having the weight and band. Plus I hooked up the band differently so it had far more tension at the bottom.

Hip abduction:
purple doubled x 5 (10 second hold)

Powerpohl:
45 x 40 yards
55 x 40 yards
70 x 40 yards x 2

Pushups:
2 x 8 neutral grip on tire
2 x 8 neutral grip on KB

Spud abs:
110 4 x 10

This was pretty easy. Training so much without a belt has helped make my abs stronger.

MarcusWild
07-29-2009, 01:00 AM
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MarcusWild
07-31-2009, 11:51 AM
Bench
225 4 x 8

Panora pulldowns
purple x 8
MM + mini 3 x 8

Static hold on bench:
405 x for what felt like a LONG time

Snuck that in between sets of the shirted people. I just wanted to feel something heavier in my hands. Time to start serious bench training again next week.

KB standing tri extension super set with Panora press
16 kg 4 x 8 (per arm)
MM 4 x 10

KB overhead press
16 kg 4 x 8

Band pull aparts
purple 3 x 8

Forearm rope
20 x 2 sets
25 x 80% of a set

KB bicep curls
16kg 3 x 8 (per arm)

W0UpP61G8po

MarcusWild
08-01-2009, 02:20 PM
Squat with straight bar!
325 3 x 5

Did one set without a box which was just weird. Happy I can use the straight bar again.

GHR
MM + mini 3 x 10

back extensions
green + 25 2 x 8
green + SSB x 5

These with the SSB are brutal/awesome. They are going to become a regular.

Time to get serious next week. I'm going to max in briefs Tuesday. Becky is auditioning as depth caller.

Cricket_Fire
08-01-2009, 02:35 PM
Nice work Marcus. Good to here the shoulder is strong enough to get under a bar again!

MarcusWild
08-01-2009, 06:10 PM
Thanks! Yeah, it was a mobility issue with using the straight bar. I was able to train around is with the SSB. I still have 3 more weeks before I'll try shirting up.

5JkGJX3zGEs

kingkong51
08-01-2009, 06:23 PM
Looking strong bro

MarcusWild
08-02-2009, 02:41 PM
Thanks!

DE bench and week 1 of training for October, 25th.

DE bench vs. doubled purples (Bill's idea to do this once a month):
135 5 x 5 (definitely got fatigued and the 4th and 5th sets were a little slower)

Add 3-board and work up a little:
185 x 3
225 x 3

Shoulder held together!

Rolling KB extensions super set with Panora press:
16 kg 4 x 8
MM doubled 4 x 10

This really sucked after the DE bench with purples. My triceps were done.

Panora pulldowns:
MM + mini 4 x 10

Face pulls:
MM doubled 3 x 10

Forearm rope:
20 x 2 sets

KB curls:
32kg 2 x 8

MarcusWild
08-02-2009, 10:06 PM
JPc7xMtc7h0

My lockouts were soft/crappy. I locked out better on the other speed sets after Bill pointed it out. That and I actually took breaths between reps.

Cricket_Fire
08-03-2009, 02:37 PM
Breathing's for pussies

Apparently I was having a hard time staying tight on my 2nd rep on each box squat the other day because I forgot to breath after the 1st :D

Any more meets on the horizon?

MarcusWild
08-04-2009, 11:54 PM
That was the one tip Louie gave me. He told me to take an extra half second between squat reps and get more air, so I'd be tighter on the second rep. It looks like an APF meet at Super Training on October, 25th. Everyone on the team is competing at least once between now and the end of November. What's next for you?

ME squat:
145 x 5 (to box)
235 x 3
325 x 3
415 x 2 (remove box and add briefs)
505 x 1 (got depth)
595 x 1
645 2 x 1 (Both were a little high. I just didn't stay tight enough to control it and get depth.)

Not bad for first ME squat in any kind of gear in ~6 weeks. I'd like to have gotten depth on the 645, but I was just too sloppy. A few weeks of DE squats in briefs to get my groove back and 645 will be cake.

SLDL with 50 lbs of chains and 3" deficit:
405 2 x 5 (these sucked)

GHR:
green 3 x 8

Back extension with SSB and purple band:
110 x 6
110 x 4

These are just brutal. I love them.

Wild Iron got two more members today!

MarcusWild
08-05-2009, 11:36 AM
Ku0VPWEzMQQ

MarcusWild
08-06-2009, 11:32 AM
Wild Iron Gym has launched video Q&A. Submit your questions via our website, and we video the answers. We'll be posting video once a week.

http://wildirongym.com/pages/QA.html

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MarcusWild
08-07-2009, 12:22 AM
ME floor press with 120 lbs of chains:
85 x 5
135 x 3
175 x 1
205 x 1
225 x 1
245 x miss

PR is 245. Looks like I've lost 20 lbs in bench strength which isn't bad.

KB overhead press:
16 kg 4 x 15

Rolling KB extensions super set with Panora press:
16 kg 6 x 8
MM doubled 6 x 10

Increasing from 8 sets to 12 on triceps.

Panora pulldown:
green doubled 4 x 8

Bench row vs. greens:
3 x 8

Barbell curls:
95 2 x 8

MarcusWild
08-07-2009, 01:56 AM
hiEHIn9gE2k

Clifford Gillmore
08-07-2009, 02:44 AM
I thought bill was full of ****.

MarcusWild
08-07-2009, 11:55 AM
haha, we were all pretty amazed at his skills. No one wanted to go in the bathroom after that!

MarcusWild
08-08-2009, 08:42 PM
DE squat

Tried to squat but my trap is angry

Box jumps @ 21.5"
144 lbs 3 x 5

Speed deads vs quaded purple (440 tension)
135 8 x 1

GHR
green 4 x 10

Back extensions (SSB + 50 lbs + MM)
2 x 8

Bo3vgGodh4U

Clifford Gillmore
08-09-2009, 01:34 PM
The girls need to lower that lead chain a half dozen links. Another cool vid!

MarcusWild
08-09-2009, 09:34 PM
They did that on purpose. It helps work on stability.

DE bench with minis
135 2 x 5 with fingers touching smooth
155 2 x 5 thumb width from smooth
165 x 5 pinkies on rings

H-roll
28 3 x 8

Tate press super set with Panora press
38 lbs 6 x 8
MM doubled 6 x 10

Lat arm raises super set with front arm
raises
20 3 x 8
20 3 x 8

One arm grapler
45 x 8
55 x 8
70 x 8

Forearm rope
20 lbs x 3 sets

Crazy bar press
24kg per side x 8

Reverse curls with ez curl bar
85 3 x 8

Neutral grip pushups:
4 x 8

MarcusWild
08-10-2009, 01:14 AM
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MarcusWild
08-12-2009, 01:46 AM
ME deadlift vs. 250 lbs bands and 4" deficit:
135 x 3
225 x 3
315 x 1
405 x 1
425 x 1
445 x 1 (hardest thing I've ever locked out)

Plan was to kill myself at lockout. The deficit puts me in a bad starting position with my hips way behind. It's also hard to get my chest up at the start. Then the bands kick in and lockout is brutal. It worked!

GHR:
green 4 x 10

Reverse hyper:
270 2 x 10
340 x 10

Didn't feel difficult. I'll go for more weight next time.

That's it. The last deadlift was 7.5 seconds of grinder. That took a lot out of me.

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Clifford Gillmore
08-12-2009, 07:20 AM
Ahh, I gotcha with the stabalizing.

Awesome strain!

MarcusWild
08-13-2009, 11:09 PM
haha, thanks.

ME bench vs. new green band under forza (~150 lbs of tension):
190 x 3 (last full ROM set)
230 x 1 (2-bd for the rest)
260 x 1
280 x miss (PR is 285)

We used 2.5 chips to to keep the band from rolling over the collar. I need to get better shoulder mobility. I'm not getting them back far enough which makes it hard to engage my lats.

One arm grappler:
45 x 8
70 3 x 8

KB extensions super set with Panora press:
16 kg 6 x 8
MM doubled 6 x 8

Felt pretty easy. I need to up the intensity now.

H-roll:
35 lbs 2 x 8

Tuck exercise:
Purple doubled 2 x 10

Shoulder mobility.

SELK
08-14-2009, 01:03 PM
great vids lately!

that ~600lbs box squat + bands walked out is huge.. if i did that i would be squatting 9! haha

Cricket_Fire
08-14-2009, 02:35 PM
strong stuff as usual bro! I like the sounds of those defecit deads, I'd try them if I had a band platform and/or wasn't too fat to reach the bar on the floor, let alone from a defecit! haha

My next probably won't be until next summer (going way up north for school where I doubt there'll be any meets)

MarcusWild
08-16-2009, 05:08 PM
Thanks guys. Yeah, walking out squats with bands sucks. Everyone is definitely getting stronger right now, so it's a lot of fun to train.

Too fat to grab the bar? haha...

Thursday's bench video:
OGnaG_acltE

Saturday's DE squat video:
V6kCKsEVsN0

Saturday's work:
DE squat vs green with SSB on 13.25" box + foam
260 6 x 2
290 x 2
310 x 2
350 x 2
400 x 2
420 x 2

Good work raw. Wanted to work in briefs but my shoulder hurt despite a lot of warmup. Then it felt good after several squat sets.

GHR
green 3 x 10

Easy. Need to increase tension or reps.

Reverse hyper
340 x 12
410 x 12

This is far mote therapeutic than strength building.

Sunday's DE bench:
DE bench vs. minis:
135 2 x 5 (fingers touching smooth)
155 2 x 5 (thumb width from smooth)
155 x 5 (PoR)

One Arm Grapler:
45 x 12
55 4 x 12

Throat press on floor super set with Panora press:
135 4 x 10
MM doubled 4 x 10

Face pulls:
MM doubled 2 x 10

Forearm rope:
20 x 2 sets (20 is easy now so time to increase the weight)

Lateral arm raises super set with front arm raises:
20 2 x 10
20 2 x 10

Neutral grip pushups:
2 x 10

Did a quick check with my SDP to see how tight the sleeves are going to be. I think it'll definitely require sliders to get it on.

MarcusWild
08-18-2009, 11:36 PM
ME squat vs. 120 lbs of chains:
325 x 2 (last raw set)
415 x 1 (add briefs)
505 x 1
595 x 1 (add suit)
645 x 1
665 x 1
685 x 1

Everything with the suit was high. Hoss says getting depth in training is overrated anyway. He may be right since I've never bombed on depth. It was probably too light in the hole since my gear is fitting quite a bit tighter. It was good to get some real weight on my back.

Deadlifts off 4" boxes:
315 x 3
405 x 3
495 x 3

Reverse hyper:
500 2 x 12

GHR:
blue x 8
green 2 x 8

Spud abs:
110 2 x 8

MarcusWild
08-19-2009, 06:49 PM
e6mGlZ0PmX0

MarcusWild
08-21-2009, 01:01 PM
ME bench vs. green under Forza (~150 lbs of tension):
190 x 1 (last raw one)
280 x 2 (add shirt and 3-bd)
320 x 2 (3-bd)
370 x 2 (2-bd)
410 x miss (I just sucked on this rep. I let myself completely collapse trying to sink it into the boards. That was just stupid. I got it going but just wasn't strong enough.)

PR is 455 so that pretty much sucked. My CNS isn't there yet. I was shaking with the 410.

One arm grapler:
45 x 8
70 4 x 8 (shoulder strength is slowly improving)

Throat press super set with Panora press:
185 x 8, 135 3 x 8
MM doubled 10, 12, 12 12

Bench pulldown vs. greens:
3 x 8

Push ups:
2 x 8

Lateral and front arm raises:
20 2 x 12
20 2 x 12

Video:
0_vgF-FgoRY

slashkills
08-21-2009, 01:36 PM
haha that last part is awesome

MarcusWild
08-21-2009, 06:51 PM
haha, yeah. That car is not made for two guys that big.

MarcusWild
08-22-2009, 05:21 PM
DE squat with SSB, 12.5" box, foam, and 160 lbs tension
400 8 x 2 (wore suit to break it in a little)
450 x 2
490 x 2
530 x 2

Wild pulls vs doubled purples
135 x 3
225 x 3
315 x 3
405 x 3
495 x 1 (add belt)
545 x miss (upper back was just too tired)

GHR
BW 3 x 12

Reverse hyper
410 2 x 12

MarcusWild
08-23-2009, 08:20 PM
Restoration

DB bench
45 4 x 15

One arm grapler
45 4 x 12

Band pull aparts
mini 4 x 15

Rolling DB extension super set with Panora press
35 4 x 8
MM doubled 4 x 10

Lateral and front arm raises
25 3 x 10 of each

DB bicep curls
35 3 x 8

MarcusWild
08-23-2009, 09:36 PM
ZNAtPlWewmo

MarcusWild
08-25-2009, 11:00 PM
Restoration

Back extensions with SSB and MM band
110 2 x 5

GHR
green 3 x 12

Reverse hyper
500 2 x 12

Lateral and front arm raises
25 3 x 12

Cricket_Fire
08-25-2009, 11:07 PM
Strong work bro; sucks you missed that 410... but atleast you're under 410 again!

MarcusWild
08-28-2009, 12:49 PM
Thanks. Yeah, my bench strength is coming back slowly. Bench was my weakest lift to begin with, so a shoulder injury kind of sucked.

Restoration

KB bench
32kg 4 x 12

Incline dumbbell bench
45 4 x 12

Rolling dumbbell extensions
40 4 x 8

Lateral and front arm raises
30 3 x 12

Hammer curls
30 x 12
45 x 8
40 x 8
35 x 8

tRo0_redUrA

Clifford Gillmore
08-29-2009, 03:13 AM
That chaos bench looked CRAZY!! I must try it.

slashkills
08-29-2009, 09:44 AM
nice work dude. What is the point of that reverse band suzanne did? Is that to help keep lats tight or to help touch in a shirt?

Brian Hopper
08-29-2009, 11:36 PM
That chaos bench looked CRAZY!! I must try it.

Trust me they are alot of fun and I think they can be very helpful for your lockout. We don't really do them full range like she did, we usually do them out of chains or off boards.

MarcusWild
08-29-2009, 11:49 PM
The crazy bench simulates the bamboo bar bench. It really forces you to stay tight. If you don't, then you wobble all over the place.

The reverse band bench is to learn to engage your lats and tuck. I like to have it at a slight angle so you have to tuck down and towards your waist.

Last restoration workout:

Box squat (raw and no belt)
325 5 x 5

GHR
blue 4 x 10

GHR strength is really improving. Hopefully it translates to the squat and deadlift.

hi6r8zEGZiE

MarcusWild
08-30-2009, 07:29 PM
DE bench vs doubled purples
135 8 x 3
185 x 3 (add 3-bd)
225 x 3
245 x 1

KB press
32kg 3 x 15

Incline dumbbell press
55 3 x 10

Lateral arm raises
30 3 x 10

H-roll
35 2 x 8

Neutral grip pullups
5 x 5

Bench row vs purples
2 x 10

Forearm rope
25 x 3 sets

MarcusWild
08-30-2009, 09:19 PM
P3-fIQheuo8

MarcusWild
09-01-2009, 11:41 PM
ME deadlift:
135 x 5
225 x 3
315 x 1
405 x 1
495 x 1 (add belt)
585 x 1 (didn't move as well as normal)
635 x 1 (lockout was a grinder)
655 x miss

I need a lot more upper back work. My upper back rounded right away with 655.

Sumo SLDL:
135 x 5
225 x 5
315 x 5
405 x 5
495 x 5 + 1 fall

GHR:
Blue 3 x 10

Conditioning stupidity:
50 yards x 2

MarcusWild
09-02-2009, 11:42 AM
After watching the video, my form really sucked on the 635. It was really a semi-SLDL.

HTyq34s_2J0

MarcusWild
09-03-2009, 11:56 PM
ME bench
315 x 1 (2-bd) last raw warmup
405 x 2 (shirt on)
455 x 2 (2-bd)
475 x 2
495 x 1 (full ROM)
515 x 1 (back to 2-bd)
535 x 1 (10lbs from 2-bd PR)

Incline dumbbbell press
55 4 x 12

Lateral arm raises
35 3 x 10

Neutral grip pullups
BW 3 x 5

Face pulls
MM doubled 3 x 10

Panora press
MM doubled 3 x 15

Clifford Gillmore
09-04-2009, 01:02 AM
P3-fIQheuo8

Hey marcus, there are some albino bears floating around in your gym!

MarcusWild
09-04-2009, 12:51 PM
haha, we joke about submitted footage of Bill to musclebears.com

qfXsVTTISKY

MarcusWild
09-05-2009, 12:14 AM
DE squat tonight since we have two lifters competing tomorrow. Now I remember why doing DE squat the day after ME bench sucks.

DE squat with box and foam in boss suit with 240 lbs of band tension:
375 8 x 2

Speed wasn't great, but 325 wasn't enough to get depth. I think the legs on the suit are good to go now.

Speed deads conventional with no belt vs. 220 lbs of band tension:
405 8 x 1

That was it. Feeling the effects of yesterday's bench workout. I'm going to suit test my squat on Tuesday.

Janie
09-06-2009, 12:16 PM
I swear I will get Facebook...

Awesome job!! I was checking out the comp vids.

MarcusWild
09-07-2009, 01:37 PM
Thanks Janie. Facebook is free, haha.

Here's the DE squat video.
_q9AERurnfU

Sunday DE bench:
DE bench vs doubles minis
165 5 x 5 with 3 grips

Incline dumbbell bench
55 3 x 12

Wide grip pullups
BW 3 x 5

Shrugs
315 x 20
405 4 x 10

Tate press
40 4 x 8

Panora press
purple x 8
MM 2 x 15

Hammer curls
40 x 8
45 x 8

Sunday video:
BqB0DdMWgWY

Janie
09-07-2009, 10:31 PM
good job me...I have a facebook. I did drop a message!

MarcusWild
09-09-2009, 12:51 AM
ME squat:
325 x 1 (last raw set)
415 x 1 (briefs on)
505 x 1
595 x 1 (suit on)
685 x 1 (straps up and high)
755 x miss ( lost air and it just felt like a ton of bricks unracking it)

I definitely need more upper back work. The shrugs Sunday killed me and definitely affected the squats.

GPP/back training:
50 yards x 2

GHR:
blue 3 x 10 (easy)

Farmer's walk shrugs:
2 plates 4 x 20

Spud abs:
110 2 x 10 (easy)

MarcusWild
09-09-2009, 01:20 PM
After watching the video, my back was far too neutral. I need to arch a lot more to load the weight into the suit. I'll keep hitting shrugs to get my upper back strength back.

KD1_C45ETx0

MarcusWild
09-11-2009, 01:09 AM
ME shirted bench
405 x 1 3-bd
465 x 1 2-bd
500 x 1 2-bd
525 x 1 2-bd
540 x 1 2-bd
515 x 1 1-bd

I hit everthing but everything felt heavy. Tuesday didn't help which is why I rarely squat full gear

Neutral grip pullups
BW 5 x 5

Neutral grip pushups
BW 2 x 12

Skull crushers
65 x 8
85 x 8
85 x 8
95 x 8

One arm grapler
45 2 x 8

Panora press
50 4 x 8

MarcusWild
09-11-2009, 01:34 AM
Team video:
u1bEcdTNALw

My video:
itDzNZmI1IA

SELK
09-11-2009, 06:26 PM
When you squat, do you always take the bar out of the rack then take your air? Ive had better luck doing it all in one go on the mono.

MarcusWild
09-13-2009, 01:03 AM
I take air after I unrack. Some feds have a squat command even with a mono. I think it'd be holding it for too long.

DE squat vs green with SSB off foam
400 10 x 2

Speed deads vs quaded minis
365 8 x 1

KB swings
32kg 3 x 15

Video:
l0AsI2wA3hA

MarcusWild
09-13-2009, 03:58 PM
Incline dumbbell
55 4 x 10

Seated dumbbell press
35 4 x 10

H-roll
30 3 x 8

Lat arm raises
25 3 x 10

Fat bar pullups
BW 5 x 5

Shrurgs
315 x 10
405 x 10
495 3 x 10

Panora press vs green
4 x 8

SELK
09-13-2009, 04:52 PM
I take air after I unrack. Some feds have a squat command even with a mono. I think it'd be holding it for too long.


Yeah, all the meets ive done have a squat command (APF and GPC). I have the rack setting as high as possible in the mono so once I get the bar out of the rack, i'm pretty convincingly locked out, that may help, because I can't recall ever having to wait long.

I just mention this because I used to do the same thing as you, after training with an 1100lbs squatter for a while that was the first thing he commented on for me. Since changing over I am able to push more air into my belly and I think it has really helped my squat.

Sean S
09-13-2009, 05:13 PM
Yeah, all the meets ive done have a squat command (APF and GPC). I have the rack setting as high as possible in the mono so once I get the bar out of the rack, i'm pretty convincingly locked out, that may help, because I can't recall ever having to wait long.

I just mention this because I used to do the same thing as you, after training with an 1100lbs squatter for a while that was the first thing he commented on for me. Since changing over I am able to push more air into my belly and I think it has really helped my squat.

I do the same thing. I'm way more stable getting my air before I unrack the bar. I'm able to do doubles during circa-max with only one breath prior to unracking the bar. Compared to that, doing one rep in a meet on one breath is no problem.
Try it for a while in training and see if it will work for you.

SELK
09-13-2009, 08:05 PM
When i used to do speed work, I used to do triples in one breath. You have to be fast or you run out of air haha.

MarcusWild
09-13-2009, 11:49 PM
Hmm, maybe I'll work on holding the air then.

9SeEbjF9WWU

MarcusWild
09-16-2009, 12:41 AM
ME deads:
135 x 5
225 x 3
315 x 1
405 x 1
495 x 1
585 x 1 (velocity on straps up)
635 x miss
635 x 1 (switch to king)
675 x miss ( stuck on knee)
675 x miss (just sucked)
675 x miss (switch to Ace and sumo)

My deadlift is just junk. My hips go straight up and my back is slow. My hamstrings are stronger than ever and I think it's messing up my timing. I need to get back to heavy deadlift variants for sets of 3 and 5.

SLDL vs quaded mini
255 x 5
315 x 5
365 x 5
385 x 3

These seemed to kill my back.

Shrugs
315 3 x 20

MarcusWild
09-16-2009, 12:50 PM
UBRrNjp3emg

MarcusWild
09-18-2009, 12:22 AM
ME shirted bench
405 x 1 3-bd
475 x 1 2-bd for the rest
505 x 1
525 x 1

Stopped there due to the very large whatever it is on the left side of my back. It's big enough that I felt crooked on the bench for every set.

MarcusWild
09-18-2009, 12:39 PM
--Fn4XR89wo

Cricket_Fire
09-18-2009, 06:51 PM
Nice work lately Marcus. I'd ask what you mean by the thing on your back.. but I'm not sure if I wanna know haha

MarcusWild
09-19-2009, 12:05 AM
Thanks. It's basically involuntary spasms and muscle knots. I need to just keep foam rolling the crap out of it. I may look into acupuncture. There are TON of those places around since the city I live in is >40% Asian. I actually see the ads on the side of busses in Chinese sometimes.

Here's this week's video Q&A. I'm going to start posting these in my log, since I feel they are helpful. Anyone can submit questions, then each week we video the answers and post them. They are in HD now!
Noge9aGVU0I

Sean S
09-19-2009, 09:08 AM
Marcus,
Have you looked into your left hip or hamstring as a cause for your back issue? The right side of my lower back used to be tight most of the time and I couldn't figure out why. Then I discovered my right hamstring, hip, and IT were really tight and my back was going into spasms to try and compensate for those other areas pulling on my pelvis. Once I started aggressively stretching every day, it went away completely in a week or two and has never returned. Just a thought if you haven't tried it yet. In your case you may also need some soft tissue work get rid of the knot, but the stretching may help with long-term maintenance.

MarcusWild
09-19-2009, 07:35 PM
Thanks Sean. It's definitely my upper back/trap area. The side is determined by the hand I use overhand to deadlift. I'll try stretching out my lower body though. It can't make things any worse. Yeah, I do need soft tissue work to get rid of the knot. I have this really cool massage ball that works great. I use it every couple of hours. It's getting smaller.

Here's today's video. Small crew since Bill and Becky are competing at Super Training. Brad and Suzanne went to help them.
TQTb6zJhzdY

SELK
09-20-2009, 01:53 PM
Becky had a nice meet, saw the vid on PLW.

was wondering though, do you think she is losing quite a few lbs on the deadlift by not using any sort of stretch reflect in her pull? Ive always found that when I get a little stretch reflex going at the bottom of a sumo pull, the weights fire off the ground really quick. Seeing as she is stuck at the bottom I wonder if that would work for her.

also- those dimels are killer. I used to use them often, 15-20 reps suck haha

MarcusWild
09-20-2009, 06:43 PM
Becky doesn't have much explosiveness. It has actually improved a lot. Her squats used to have the same slow speed with just the bar or 275. I'm a bit stumped by her static hold to start a deadlift. It used to be it'd break the ground and then move very slowly. Now at least the bar accelerates once it gets moving. I think it's time for her to do a lot of deficit deads to help her off the floor.

Dimels are effective but they suck. I used to do them a lot more before we got a GHR.

I didn't really train today. I did 4 tire trips and a lot of rolling, stretching, etc. Last night I decided to use nature's best muscle relaxer and drink some beer. It really helped. I feel like I'll be able to train again on Tuesday. It's a scheduled deload week anyway, so I won't do anything too crazy.

Sean S
09-20-2009, 07:07 PM
We have done our sumo pulls almost exclusively standing on thick 45 lb. plates for the last several months. We alternate speed pulls and working up every other week. Our speed off the floor has improved significantly, which has helped both of us. Of course we pull in briefs, but there's no reason it wouldn't work with a raw lifter as well. For the sumo DL, I would just make sure the deficit isn't too great.

Janie
09-20-2009, 10:27 PM
Becky is a beast!!! I saw the videos for Becky and Bill. They did awesome!! Marcus, do you compete? Are you thinking about doing one?

MarcusWild
09-21-2009, 12:39 PM
Sean, I agree. If the deficit is too big, then the form is too different. Becky is going to add in the deficit sumo deads. I think they'd be most effective as an accessory for sets of 3-5 reps.

Janie, I did a few meets earlier this year. My next meet is October, 25th at Super Training. We try to not all compete at the same meets, so we have teammates available to help. Matt and Cliff should be doing the October meet too. Then Becky, Bill, and Suzanne are doing WPF world's in November. It seems we have some people competing every month. It's crazy. There's another meet at Super Training in December, and we'll have a couple of people lifting in that one.

MarcusWild
09-22-2009, 11:56 PM
SLDL vs quaded minis
365 5 x 5

Reverse green band deadlift
635 x 1 (killed it)

MarcusWild
09-23-2009, 02:03 PM
This week's video Q&A
CQ0LEhb67i0

MarcusWild
09-24-2009, 12:17 PM
Tuesday's video:
hTVvh_1JKrA

MarcusWild
09-25-2009, 12:17 AM
ME shirted 2-bd:
495 x 1
525 x 1
545 x 1 (missed groove and was a grinder)
555 x miss (right wrist was all messed up)

Incline dumbbell bench:
55 3 x 10

Standing DB overheads:
30 4 x 8

Neutral grip pullups:
BW 3 x 5

MarcusWild
09-26-2009, 12:16 AM
-df5__fYLEY

MarcusWild
09-26-2009, 05:47 PM
DE box squat 15" box in briefs:
375 7 x 2
415 x 2

I felt fast. I was really focusing on holding my arch. I've been too neutral.

SLDL vs 100 lbs of bands:
405 x 3
455 x 3
495 x 3
545 x fail

KB swings:
48kg 3 x 10

Circa max starts next week!

MarcusWild
09-26-2009, 11:26 PM
Lwhct7-d-W0

MarcusWild
09-27-2009, 04:16 PM
Lots of shoulder warmup.

Incline dumbbell press:
55 4 x 12

Standing dumbbell overheads:
40 3 x 8

Panora press:
MM + micro 4 x 8

Tate press:
40 4 x 8

Hammer curls:
35 4 x 8

MarcusWild
09-28-2009, 12:50 AM
Y1CMhfddQoM

MarcusWild
09-29-2009, 11:48 PM
Deadlift off 6" blocks:
135 x 5
225 x 5
245 x 2
335 x 2
425 x 2
515 x 1
605 x 1 (add belt)
655 x miss, miss (I just suck)
605 x 2 (no belt)

I suck at these again. I'm going to do them after I squat during circa max. I'll keep it at 3-5 reps. They really helped me last time I did them for a few weeks in a row as an accessory.

Shrugs:
425 2 x 10

Back extensions:
green 4 x 10

Decline abs with weight behind head:
25 x 8
10 x 8

Good night with 4 ME movements going at the same time.

MarcusWild
09-30-2009, 06:28 PM
k0R4IHhP4XA

MarcusWild
09-30-2009, 11:18 PM
This week's video Q&A:
cQPsu9Y8P50

MarcusWild
10-02-2009, 12:23 AM
Attempting to bench:
315 x 1 off manpon (last raw set and it wasn't exactly strong)
405 x 1 3-bd (shirt on)
495 x 1 2-bd (back started to spasm)
515 x 1 2-bd (felt like a ton of bricks and back spasmed more)

Pendlay row:
155 x 8
175 3 x 8 (easy)

Hammer curl:
45 3 x 8

Panora press:
MM + micro 4 x 8

Overhead dumbbell press:
40 4 x 8

More ice, motrin, foam rolling, and purple spiky ball.

MarcusWild
10-03-2009, 01:37 AM
l953TXfNDZI

MarcusWild
10-04-2009, 01:29 AM
Circa max with 400 lbs of band tension
145 x 2 briefs
235 x 2
325 x 2 suit on straps down
375 x 2
415 x 1 missed 2nd rep because I didn't get enough air

Didn't get to the box with the suit on. Legs were stupid tight.

GHR
BW 2 x 15

Back extensions
blue 2 x 8

DDU_OZ25U5w

MarcusWild
10-05-2009, 12:03 AM
I just did shoulder rehab today. I also bolted the wood blocks that we use as band tensors to the power rack. Here's video of everyone else:

Y9EPvk0CYrg

MarcusWild
10-06-2009, 11:38 PM
ME 4" deficit dead vs 120 lbs of bands and 60 lbs of chains (no belt):
135 x 3
225 x 3
315 x 3
405 x 3
455 x 1
475 x 1
495 x 1

I was going to do all triples and stay lighter, but I felt really good so I went for a heavy single.

Back extensions:
green 4 x 8

GHR:
BW 2 x 10

High pulls (sort of):
185 x 5
225 x 3

I really suck at these. I have zero technique. It's more like using deadlift momentum to do an upright row.

Farmer's walk shrugs:
3 x 20

MarcusWild
10-07-2009, 11:29 AM
7NoF8nIezdQ

MarcusWild
10-07-2009, 10:28 PM
This week's video Q&A.

ordd1kVb7yA

lil' power
10-08-2009, 07:27 AM
Marcus (and crew) Just wanted to let you know I appreciated the videos, especially the Q&A's.

Thanks!

MarcusWild
10-09-2009, 12:54 AM
Thanks. Definitely feel free to submit your own questions. We rely on people to feed us questions to create the material. It seems to be better than us just making random videos about topics we think are interesting.

Miscellaneous warmup and shoulder stuff.

Incline dumbbell press:
55 5 x 12

Panora press:
MM + micro 4 x 8

I shot a ton of video tonight. Next week I'll shirt up one last time before the meet.

MarcusWild
10-09-2009, 12:09 PM
50xu8xIvmBE

MarcusWild
10-10-2009, 05:07 PM
Week 2 of circa max:
435 x 1 was the last set.

Depth was better but not quite. That's "only" about 695 in the hole though, so about 40 lbs less than my opener which should be just right. Next week I'll take 4 plates for 4-6 doubles in just briefs and that's it.

johnnyo_99
10-10-2009, 08:20 PM
nice log and great videos, the Q&A is a nice addition!

MarcusWild
10-11-2009, 12:19 AM
Thanks. I'm working on making the Q&A a podcast. We have the strongest collection of geeks in the country, so I'm confident we'll find a solution. I know of some, but they charge fees. We'll figure it out soon.

SELK
10-11-2009, 02:57 AM
There are way more nerdy powerlifters then someone would expect.. i have a degree in computer science, i didn't fit in too well in those classes.

Clifford Gillmore
10-11-2009, 03:30 AM
There are way more nerdy powerlifters then someone would expect.. i have a degree in computer science, i didn't fit in too well in those classes.

LOL! I have an Advanced Diploma of IT (Networking and Communications), I changed into Butchery for some STRANGE reason ;)

MarcusWild
10-12-2009, 12:30 AM
That's good there are other nerds/geeks! We're actually working on a t-shirt design with that theme. We have 5 people with engineering degrees and another with a chemistry degree. A few of us have advanced degrees too. We had an interesting discussion on force vectors and squat technique during a training session.

Squat video:
pbJ-45mggRE

375 was definitely deeper than I thought. 415 and 435 are tough to tell with the camera angle.

Today's DE bench with a purple under the bench:
140 6 x 3
160 2 x 3

First real DE bench in quite awhile. It felt much slower than it looks on video. I've definitely lost speed from not being able to do this.

Overhead Dumbbell press:
45 3 x 10

Panora pulldown:
purple doubled 4 x 8 (pretty easy)

Rolling dumbbell extensions:
40 4 x 8

Panora press:
MM + micro doubled 4 x 10

Video:
srwhlLb8h5M

MarcusWild
10-13-2009, 11:39 PM
ME deadlift with 50 lbs of chains off 4" boxes:
135 x 3
225 x 3
315 x 3
405 x 3
495 x 1
545 x 1
585 x 1
635 x miss

Yup, I still suck at deads off boxes. This are going to become a focus after the meet under I can deadlift more off a box than off the floor.

GHR:
green 3 x 12 (super easy)

Back extensions:
BW 2 x 10

KB swings:
32kg 2 x 10

I'm shirting up Thursday, then I need to get serious about deloading for the meet.

Cricket_Fire
10-14-2009, 10:49 AM
Those chain platform pulls sound brutal haha

good vids lately too bro; excellent pre-workout motivation haha

Coke
10-14-2009, 10:56 AM
**** in here is outrageous man.

MarcusWild
10-14-2009, 08:56 PM
The pulls weren't too bad. I just suck at pulling off blocks. Thanks, I think the gym is getting a more intense vibe.

Thanks CoCoa.

Last night's video:
YCCcSBx1rA8

MarcusWild
10-15-2009, 01:20 AM
Video Q&A had to be 2 parts since it's over 10 minutes.

U2oxR3lPqUo

dLUSa-sz1Xo

MarcusWild
10-16-2009, 12:23 AM
Shirted bench
405 x 1 3-bd
475 x 1 2 bd
505 x 1 full ROM

Opener felt pretty good.

Band tuck exercise
purple x 8
green x 8

Tate press
35 3 x 10

Seated row
200 2 x 10

Time to focus on restoration.

MarcusWild
10-16-2009, 12:44 PM
QCfHGuhU24o

Coke
10-18-2009, 04:37 PM
Dayum, super benching vid.

MarcusWild
10-18-2009, 05:54 PM
Thanks!

Saturday DE squat:
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Sunday DE bench:
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Our DE work has progressively gotten too heavy and too slow. It's time to change that.

Sean S
10-18-2009, 06:50 PM
That's a good call Marcus. If you are doing a true ME day, you have to be careful not to get carried away with the DE work being too heavy. I think where people often get in trouble with a Westside template is going too heavy too often on DE day. I know I've been guilty of this in the past.

SELK
10-19-2009, 12:08 AM
When box squatting, i notice that some people in your training group more or less seem to just use the box to test depth. While others sit back and really deload on the box. Which way does louie suggest / you find work better?

I know I really sit back on the box, I could pick my feet up off the ground while on the box no problem. I don't know if this is correct, just what ive always done. http://www.youtube.com/watch?v=hQEbIaFW_f0

MarcusWild
10-19-2009, 02:21 PM
Sean, it's mostly an ego/competition thing. Once on person goes heavier on DE, then everyone else wants to go heavier too. It's easy to get carried away and lose the speed.


Ryan, when I did the seminar, Louie said I have good squat form. My main focus is to hold my arch and keep my knees out. The hips will naturally relax once you are on the box. I definitely think you should fully sit on the box. I'm not a fan of rocking on the box. I think it's a bad habit and can really mess up your free squats. Becky is the worst about using the box for depth vs sitting on it. I think some people also cheat with the foam. They don't fully sink into it and it becomes more a touch and go.

SELK
10-19-2009, 05:11 PM
Thats true about DE work, its really easy to use too heavy weights and effect your ME work. Back when I trained with a group and helped them with program design I used waaaay to high of a percent for DE work and nobody got faster.

That makes sense on the box squats, I think my raw box squat is a fair amount different then my geared box squat now that I look at some vids. I rock a bit when raw for sure, bad habit.

liking the vids lately btw..

MarcusWild
10-20-2009, 01:22 AM
Rocking forward lets you get the weight into your quads and most people are quad dominant when squatting raw. When it's heavy, your body is going to naturally use the strongest muscles. As your hamstrings get stronger, then you want to rock less. SMR has only squatted raw, and he used to rock BAD. He couldn't do a GHR rep. He started with a purple band assisting him. Now he can do sets of 8 with BW (and he's 340). He sits back more and rocks much less. You'll almost always hit a point where you rock raw though.

Thanks. I'm glad you like the videos.

MarcusWild
10-21-2009, 06:44 PM
Last night's video with a visit from one of our friends from Super Training.

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MarcusWild
10-23-2009, 01:21 AM
Video Q&A for this week:
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MarcusWild
10-23-2009, 11:43 AM
Last night's bench training:
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We got another power rack. It's an elite 2x2 rack. It's an older one that doesn't have band peg holes. Now we have to move some stuff around again. We moved some last night, then we'll finish moving equipment Monday.

This week's Q&A:
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MarcusWild
10-25-2009, 10:58 PM
Meet results:
733 - good
755 - miss (I lost air part way up. The unrack sucked.)
755 - miss (Right knee caved in and I lost balance near the top. This was just stupid.)

Bench:
507 - miss (First time I've had my butt come off the bench. My glute was cramping so I didn't get my feet right.)
507 - good
523 - good (I went conservative which was a good call. I set it up so 683 would give me elite.)

Deadlift:
622 - good
683 - good (elite total)
722 - miss (I was going to pass. Hoss called me out and said to go 722. I got it caught on my knee. I need to wear shin guards.)

1940 elite total @242.

It was a quick moving meet. I never had time to do more than snack a little and eat gatorade. That part kind of sucked.

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SELK
10-25-2009, 11:08 PM
Nice work on the elite total.

That last attempt at 755 couldn't have been any closer.

plans to stick with the multiply a bit longer? I don't think you are far from an 805lbs+ squat and well over 2k total.

MarcusWild
10-26-2009, 01:20 AM
Thanks. Yeah, I want to focus on multi-ply. I feel like I'm strong enough to squat 800+, but my setup has to be on. My setup SUCKED on all 3 of those. I was off balance all over the place. I need to stop setting up based on our rack and setup based on the bar. Plus on our mono, you can swing the bar forward and back to get it into the right spot before you unrack it. I guess I need to stop doing that and setup right, because you can't swing a real mono.

I'll probably do 1 more single-ply meet just to get elite there too. It's 1890 in the USPF. I'm not sure when/where that meet will be. Main focus now will be squat setup, improving stability, and getting my bench going again which means keeping my shoulders healthy enough to properly train.

Sean S
10-26-2009, 09:12 AM
Good job on the total Marcus. It looked like you weren't getting alot of pop out the hole in the squats. I suspect if you get your set-up and balance issues corrected you will come up faster. For me, being very precise with my set-up and positioning makes a huge difference in how well the equipment works in the SQ.

Cricket_Fire
10-26-2009, 10:20 AM
Congrats on the elite Markus! get that setup right and you're good for a big pr