Team Wild Iron

[MarcusWild]

Sumo SLDL
515 x 1
545 x 1
565 x 1
585 x 1 (ugliest deadlift rep I've done)

SLDL
425 3 x 5 (oddly not an easier than doing them with a 4" deficit)

Back extensions
25 4 x 10

Pull ups
3 x 5



The DL got caught on my right knee. I got creative with how to get through that.

[MarcusWild]

ME floor press vs 115 lbs of chains
225 x 1
255 x 1
275 x 1
285 x 1

Cliff presses
225 3 x 5

Band pull aparts
light 4 x 10

JM press
115 4 x 8

Barbell rows
225 5 x 5

[Coke]

Way to be holding it down Marcus.

[MarcusWild]

Thanks Coke.

DE squats vs 205 lbs of chain
375 4 x 2
415 4 x 2
465 2 x 2
505 2 x 2

Sumo SLDL (wide grip)
315 4 x 8

I'm going to start using a wide grip for DL accessories to get some upper back work out of it.

Spud abs
120 4 x 8

[Brian Hopper]

Do you have the spud inc. suspension straps? If so, have you done suspended gm's out of them? How do you like them? I was going to buy some chains, but I started looking at these. What would you recommend? I would use them mainly for dead squats and suspended gm's. I only used chains in the past.

[MarcusWild]

I have the Spud safety straps for the monolift. They aren't adjustable and are way too low to use for GMs. Does he make adjustable ones? I think they'd be a lot easier on the bar than chains are.



Sunday:

DE bench vs MM
165 3 x 3
195 6 x 3

Incline bench off pins
225 x 5
245 x 5
225 x 5

Those are brutal.

One arm band rows:
average 4 x 8

Panora press
MM + micro 4 x 12

Rear delt flies
25 3 x 12

[Brian Hopper]

I believe they are adjustable. I saw a video that Marc Bartley posted on YouTube and some guy was doing gm's out of them. So I guess I'll be trying these out.

[MarcusWild]

ME deadlift with reverse average
605 x 1
665 x 1
705 x miss (couldn't make the PR)

SLDL (wide grip, no belt)
405 5 x 5

I start the orthovisc next Wednesday. I can't wait for that. My lower body training is very sub par right now. I need to ramp it up soon to get ready for July.

[MarcusWild]

ME bench with reverse average band
365 x 1
405 x 1
425 x 1 (10 lb PR)
435 x miss
365 x 5

Standing overhead press
115 x 8, 8, 6

I'm horribly weak at these.

Panora press
light 4 x 8

T-bar row
4 plates 3 x 8
5 plates x 8

[Coke]

Keep hanging tough with it all man.

[Brian Hopper]

Awesome job on the PR Marcus!!!

[MarcusWild]

Thanks Coke!

Thanks Brian! I wanted a bigger PR, but a PR is a PR. I need to take a full ROM max soon. I think I have a shot at 405.

[Brian Hopper]

That's how I look at it. Even though more is always better, lol. I'll take what ever PR I can get. What's your best 1RM?

[MarcusWild]

385. I probably have 395 in me, but there's no way I'd attempt less than 405.

Saturday DE squats vs 205 lbs of chains:
415 6 x 2
465 4 x 2

Sumo SLDL vs quaded mini
315 4 x 3



Sunday DE bench vs MM
165 3 x 3
195 6 x 3

KB overhead press
16 kg 4 x 12

One arm band rows
average 4 x 10

Tate press
30 4 x 12

[Coke]

Doing work Marcus, you and the team always holding it down!

[MarcusWild]

Thanks Coke!

[MarcusWild]

I planned on a little deload last week. It turned into a full deload with hosting a meet Sunday. It definitely didn't feel like a deload though. We had 34 lifters and the meet ran pretty smooth. I capped it at 30 due to space and let in a few people that had already mailed entries before the meet was full.

ME squat with SSB vs average band
365ish x 1
410 x 1

This was just horrible. My raw squat is getting worse. I may just use briefs the rest of the training cycle.

Split squats
30 3 x 10

GHR
15 4 x 8

[MarcusWild]

[MarcusWild]

ME shirted 2-bd:
496 x 2
540 x 2
562 3 x 2
584 x 2
606 x 1

This went way better than last time I shirted up.

Light recovery work with dumbbells.

[Brian Hopper]

Great job Marcus!!!

[MarcusWild]

Thanks Brian.

[MarcusWild]

DE squat with buffalo bar vs average band and 80 lbs of chain
370 2 x 2
410 6 x 2
460 2 x 2
500 2 x 2

The second orthovisc injection on Wednesday made a huge difference. One more to go this week. Some Canadian guy said we should use more weight and contrast on DE day. I think he was right. Everyone is squatting better.

GHR
MM 4 x 10

Prowler
90 lbs x 2 trips

My GPP is horrible. I need to work on this.

[MarcusWild]

DE bench vs MM
165 3 x 3
195 6 x 3

Standing KB press
24 kg 3 x 10

One arm band rows
average 4 x 10

Throat press
135 4 x 10

[MarcusWild]

Tuesday:

I sort of deadlifted. My knee was really unhappy, so I ended up cutting it short.

Thursday:

ME bench vs light band off manpon
285 x 1
305 x 1
325 x 1
345 x miss
325 x 1

Not happy I missed 345. It felt really good, but I stalled right above the manpon.

Cliff presses:
225 x 5
255 x 5
275 x 5
295 x 5
315 x 5

My shoulder strength is improving which is helping the bench.

Band pull aparts:
light 4 x 10

Panora press
MM 4 x 12

[MarcusWild]

DE squats vs average band and 80 lbs of chains with buffalo bar
460 10 x 2

GHR
light band 4 x 10

Split squats
30 lbs 3 x 8

The split squats are helping my left quad catch up to my right.