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Thread: Team Wild Iron

  1. #26
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    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.
    www.wildirongym.com
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  2. #27
    Gaglione Strength Chris Rodgers's Avatar
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    That's some damn good raw box squatting man! Becky has a real strong pull too! Good work!
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  3. #28
    Da Bears slashkills's Avatar
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    Awesome stuff in here! Crazy strong squats in that last video.

  4. #29
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    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
    www.wildirongym.com
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  5. #30
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    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
    www.wildirongym.com
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  6. #31
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    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
    www.wildirongym.com
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  7. #32
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    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
    www.wildirongym.com
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  8. #33
    Da Bears slashkills's Avatar
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    What are you opening with?

  9. #34
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    Squat: 693
    Bench: 501
    Deadlift: 600
    www.wildirongym.com
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  10. #35
    Token Canadian Cricket_Fire's Avatar
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    Just saw the facebook status; awsome work bro. Damn near 2k is nasty!
    I'm weak now, but not for long

  11. #36
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    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.
    www.wildirongym.com
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  12. #37
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    Video of the lifts:
    Video
    www.wildirongym.com
    Become a fan of Wild Iron on Facebook:
    http://tinyurl.com/WildIron

  13. #38
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    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
    www.wildirongym.com
    Become a fan of Wild Iron on Facebook:
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  14. #39
    Da Bears slashkills's Avatar
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    Crazy close to elite man!

  15. #40
    Senior Member SELK's Avatar
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    You have elite if you look at the old USPF rankings
    960/530/749 @ 242
    903/524/738 @ 220

  16. #41
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    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
    www.wildirongym.com
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  17. #42
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    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
    Last edited by MarcusWild; 05-28-2009 at 10:39 PM.
    www.wildirongym.com
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  18. #43
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    ME bench video:

    Video
    www.wildirongym.com
    Become a fan of Wild Iron on Facebook:
    http://tinyurl.com/WildIron

  19. #44
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    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)
    www.wildirongym.com
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  20. #45
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    Video
    Last edited by MarcusWild; 05-30-2009 at 10:09 PM.
    www.wildirongym.com
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  21. #46
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    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
    www.wildirongym.com
    Become a fan of Wild Iron on Facebook:
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  22. #47
    Gaglione Strength Chris Rodgers's Avatar
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    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.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  23. #48
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    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
    www.wildirongym.com
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  24. #49
    Token Canadian Cricket_Fire's Avatar
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    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
    I'm weak now, but not for long

  25. #50
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    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.
    www.wildirongym.com
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