Team Wild Iron

[MarcusWild]

I'll check them out.

Tuesday ME squat video:

Video

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]

That's some damn good raw box squatting man! Becky has a real strong pull too! Good work!

[slashkills]

Awesome stuff in here! Crazy strong squats in that last video.

[MarcusWild]

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:

Video

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]

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]

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]

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]

What are you opening with?

[MarcusWild]

Squat: 693
Bench: 501
Deadlift: 600

[Cricket_Fire]

Just saw the facebook status; awsome work bro. Damn near 2k is nasty!

[MarcusWild]

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]

Video of the lifts:

Video

[MarcusWild]

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]

Crazy close to elite man!

[SELK]

You have elite if you look at the old USPF rankings

[MarcusWild]

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:

Video

[MarcusWild]

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]

ME bench video:

Video

[MarcusWild]

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]

Video

[MarcusWild]

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]

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!

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.

[MarcusWild]

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:

Video

[Cricket_Fire]

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]

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.