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Thread: Team Wild Iron

  1. #626
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    Forgot to include:

    Panora pulldowns:
    light band 3 x 10

    www.wildirongym.com
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  2. #627
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    ME bench off 2-bd with 130 lbs of chains
    225 x 3
    245 x 3
    265 x 3
    285 x 1
    225 x 5 4-bd
    255 x 5
    275 x 5

    I really need to stay tighter and not sink and heave off the boards so much.

    Sled rows
    7 plates x 10
    8 plates x 10
    8 plates + 40 lbs of chains 2 x 10

    Dumbbell bench
    55 2 x 15

    H-roll
    25 3 x 10

    JM press
    95 x 10
    115 x 10
    95 x 10

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  3. #628
    THE 800 QUEST NickAus's Avatar
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    Love all the videos Marcus!!

    Great training!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #629
    Moderator Brian Hopper's Avatar
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    That was a good video!!!!

    Nice work Marcus!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  5. #630
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    Thanks Nick. Thanks Brian.

    I missed Thursday due to a work conference.



    Today's training:

    DE bench with MM under bench
    165 9 x 3

    Farmers walk rows
    103 x 10
    143 x 10
    123 x 10

    Floor press
    225 3 x 10

    JM press
    95 x 10
    115 x 10
    95 2 x 10
    www.wildirongym.com
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  6. #631
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    www.wildirongym.com
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  7. #632
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    DE box squats with SSB and average band
    260 10 x 2

    Front squats
    135 x 10
    225 x 4 (almost dropped bar)
    135 x 10

    I can't hold the bar right for these.

    Speed deads vs quaded minis (no belt)
    315 8 x 1

    Sumo SLDL (no belt)
    315 3 x 5

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  8. #633
    Moderator Brian Hopper's Avatar
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    I feel the same way about front squats. I thought you had a front squat harness.....
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  9. #634
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    The harness was even worse. I'm just going to stick with narrow stance squats for quad work. I can definitely tell that my quads are weak, so anything that hits them will help.
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  10. #635
    Moderator Brian Hopper's Avatar
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    You should start doing high rep close stance squats, that will really put a beating on your quads.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  11. #636
    Moderator Brian Hopper's Avatar
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    I forgot to ask you, how is Becky liking the shirt?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  12. #637
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    Quote Originally Posted by Brian Hopper View Post
    You should start doing high rep close stance squats, that will really put a beating on your quads.
    Yeah. I think I'm going to do sets of 5 on ME and sets of 10+ on DE day.

    Becky says gear is going to ruin bikini seasons. Priorities...
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  13. #638
    Moderator Brian Hopper's Avatar
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    LOL.....Yeah, she needs to get her priorities straight!!!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  14. #639
    Senior Member SELK's Avatar
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    be careful with the close stance work, i know for me it kills my knees (even when i use a box). My quads gained very noticeable size/strength after running smolov on a box squat for a few months.. not that i would recommend that at all haha. I had to buy all new gear!
    960/530/749 @ 242
    903/524/738 @ 220

  15. #640
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    I'd do a smolov program for deadlift before I'd try it for squatting, haha. Deadlifting frequency and volume is easier on my than squatting. My knees actually feel great, but my hips are a lot tighter lately.

    ME bench with 95 lbs of chains with shirted grip
    275 x 3
    295 x 3
    315 x 1
    315 x 5 4-bd
    335 x 5

    I haven't max benched raw with a grip that wide in a long time. It's definitely much harder on the shoulders.

    Pendlay rows
    225 x 5
    255 x 5
    275 x 5

    JM press
    95 x 10
    115 x 10
    95 2 x 10

    Hammer curls
    55 2 x 8

    Push ups
    2 x 15

    www.wildirongym.com
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  16. #641
    Moderator Brian Hopper's Avatar
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    I'm benching tomorrow with chains, so this video has got me excited to train!!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  17. #642
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    ME box squat vs 400 lbs of bands
    235 x 1
    265 x 1
    285 x 1

    I can go just as wide raw as I do in gear and my hips feel fine. I've done the same band setup in briefs and suit straps down for circa max. My best is 425. I think that means my issue is the top half of the lift, so the quad work should payoff.

    Chain suspended SSB GM vs doubled minis
    150 x 5
    240 x 5
    330 x 5 add belt

    Narrow stance SSB squats to 12.5" box
    240 3 x 5 no belt

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  18. #643
    Moderator Brian Hopper's Avatar
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    That's some major band tension, nice squatting Marcus!!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  19. #644
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    Thanks Brian. I think I'm going to try that again in a month, and see how much difference the narrow stance squats make.

    I took a deload today. I'll deload this week, then do another 3-week wave of raw training.

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  20. #645
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    ME box squat vs 260 lbs of bands
    285 x 1
    325 x 1
    355 x 1
    375 x 1

    Should have gone heavier. My upper back was jacked from sitting at work too much.

    Sumo SLDL vs quaded minis
    245 3 x 5 (no belt)

    Narrow stance low box squats (no belt)
    235 x 5
    255 x 5
    275 x 5

    www.wildirongym.com
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  21. #646
    Moderator Brian Hopper's Avatar
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    Where have you been??? Did you take some time off???
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  22. #647
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    I started my deload Saturday and didn't do anything noteworthy. I missed Sunday, because my g/f injured her back Saturday night. I missed Tuesday because work sucked this week. It turned into more of a deload week than I wanted. Everything is good now though. I actually feel really good.
    www.wildirongym.com
    Become a fan of Wild Iron on Facebook:
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  23. #648
    Moderator Brian Hopper's Avatar
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    Sometimes it's good to take time off from the gym, you always feel better when you go back. I only trained twice this past week, and I start my training cycle on Monday for my next meet.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  24. #649
    THE 800 QUEST NickAus's Avatar
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    Looking forward to seeing how the close stance squat rep work pays of Marcus!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #650
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    Brian, you're right. I usually try to deload every 4th week. If I don't, then I seem to start accumulating injuries which kill progress.

    Nick, thanks. I feel like they are helping me.

    DE bench with MM under bench
    145 9 x 3

    Floor press with fat bar
    225 x 10
    245 2 x 10 (20 lb jump from previous which is a big jump for sets of 10)

    H-roll
    30 3 x 10

    JM press
    95 4 x 10 (The 20 lb jump on floor press killed me on these. I think that means the JM Presses are making my triceps stronger though.)

    Hammer curls
    55 2 x 8

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

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