Team Wild Iron

[MarcusWild]

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)

Video

[MarcusWild]

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]

Nice work Marcus. Good to here the shoulder is strong enough to get under a bar again!

[MarcusWild]

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.

Video

[kingkong51]

Looking strong bro

[MarcusWild]

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]

Video

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]

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

Any more meets on the horizon?

[MarcusWild]

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]

Video

[MarcusWild]

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

Video

[MarcusWild]

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]

Video

[Clifford Gillmore]

I thought bill was full of ****.

[MarcusWild]

haha, we were all pretty amazed at his skills. No one wanted to go in the bathroom after that!

[MarcusWild]

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

Video

[Clifford Gillmore]

The girls need to lower that lead chain a half dozen links. Another cool vid!

[MarcusWild]

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]

Video

[MarcusWild]

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.

Video

[Clifford Gillmore]

Ahh, I gotcha with the stabalizing.

Awesome strain!

[MarcusWild]

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]

great vids lately!

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

[Cricket_Fire]

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]

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:

Video

Saturday's DE squat video:

Video

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.