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Thread: Team Wild Iron

  1. #101
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  2. #102
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    Warmup

    DE squat (SSB +160 band tension on 12.5" box + foam)
    240 3 x 2
    290 7 x 2

    Hammered through these in 20 mins total including warmups.

    Zerchers from 6" box
    315 3 x 5

    GHR
    purple 8, 8, 8, 15

    Hip abduction
    MM doubled 3 x 3 (10 second hold)

    Back extensions
    purple 3 x 8

    Decline abs:
    20lbs behind head 3 x 8

    shoulder rehab
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  3. #103
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  4. #104
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    Benching related stuff

    KB bench super set with KB rows
    16 kg 4 x 30 seconds
    32 kg 2 x 30 seconds, 24 kg 2 x 30 seconds

    Band pull apart super set with Panora press
    MM x 4 30 seconds
    MM x 30 seconds, mini 3 x 30 seconds

    Rolling dumbbell extensions
    20 4 x 8

    Wrist rope
    10 4 x 30 seconds

    One-sided dumbbell forearm stuff
    10 x 8
    15 3 x 8

    Barbell curls
    45 2 x 8
    65 2 x 8

    Shoulder rehab
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  5. #105
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  6. #106
    I Wanna Taco johnnyo_99's Avatar
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    nice setup and cool vids bro. I like the monolift attachment you have for the power rack.

  7. #107
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    Thanks! It's made my Crepinsek. He can custom make the attachment to fit any power rack. 1500lb.com

    ME zerchers off 4" box:
    135 x 5
    225 x 5
    315 x 1
    405 x 1
    495 x miss
    495 x miss (changed to other zercher harness)

    That completely sucked. I feel like I should be mid 500's on these. I've done 455 off the floor and that wasn't even a true max. That was just playing around the day we got the harness. I'll be doing zerchers a lot as an accessory until my shoulder is 100%, so it's a chance to get better at them.

    SSB box squats:
    150 x 5
    240 x 5
    330 x 5 (felt crappy)
    380 2 x 5 (these really sucked and turned into GMs)

    OK, I was really sucking at this point. The DE work I did Saturday was 290 + 160 lbs of band tension with the same SSB. I was getting owned by these.

    GHR:
    purple x 30 seconds (Ah, these completely sucked. My hamstrings were done. That's probably why the workout sucked.)
    BW 2 x 30 seconds

    Back extension:
    green 2 x 30 seconds

    Blood sugar crash. Must remember to bring more gatorade packets!

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  8. #108
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    ME bench
    135 4 x 15

    Everything held together.

    T-bar row
    135 4 x 15

    Panora press
    mini doubled 4 x 15

    Shoulder press
    16kg 3 x 15

    Forearm stuff
    20 2 x 8 each direction

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  9. #109
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    Weighed the SSB and it's 80 lbs. That's 20 more than we thought.

    DE SSB squat with blue, 12.5" box, and foam
    260 10 x 2

    I'm really happy with this. That's 420 in the hole and 500 at the top for raw DE work. I did end up wearing a belt for them.

    Box jumps with 144 lbs
    12" x 2
    16" x 1
    20" x 1

    20" was the goal. Louie said in an interview a 20" box jump with 140 lbs is explosive. I'm explosive. Who knew?

    DE deads
    135 2 x 1 vs quaded purple
    135 8 x 1 vs quaded mini with zercher harness

    GHR
    purple x 30 seconds
    MM x 30 seconds
    BW x 30 seconds

    back extensions
    green x 30 seconds

    Crepinsek visited us. We have a bunch of new toys to try out.
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  10. #110
    Senior Member SELK's Avatar
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    what does the SSB help with and who would you recommend uses it? im thinking of getting some specialty bars for my gym.
    960/530/749 @ 242
    903/524/738 @ 220

  11. #111
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    It makes you get a lot better at holding your arch. It tries to throw you forward and puts extra stress on your upper back. I'm using it a lot since I don't want to aggravate my shoulder getting under a straight bar. I think they are worth it.
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  12. #112
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  13. #113
    GFH Lones Green's Avatar
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    Video was great!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  14. #114
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    Thanks. Wait until you see today's...

    Bench...
    155 4 x 15 (20 lb increase and no pain)

    Some light shoulder work. Shot a bunch of video of the team shirting up at Super Training.
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  15. #115
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    Here's video of the Super Training visit. It was the first time shirting up for Matt and Cliff. It was Carl's second time in a shirt.

    Video
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  16. #116
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    ME raw squats (SSB + 100 lbs of band tension on 12.5" box with foam):
    80 x 5 (bar is 80)
    170 x 5
    260 x 3
    350 x 2
    400 x 1
    440 x 1
    460 x 1
    480 x 1
    500 x 1

    This is a huge PR. My best raw with a straight bar is 505.

    GHR:
    purple 2 x 30 seconds

    Back extensions:
    green 2 x 10

    I was feeling pretty beat up, so nothing too crazy on accessories. Next week is deload then I start getting back in gear. My plan is a multi-ply meet at Super Training on October, 25th.

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  17. #117
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    I forgot to log my ab work.

    Spud abs:
    90 x 10
    100 x 10
    110 2 x 10
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  18. #118
    WiMarine88 wimarine88's Avatar
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    Solid work in here bro! Out of curiosity, what are spud abs/what do they entail?
    Squat - 450
    Bench - 325
    Dead - 570

    BW - 210
    BF - 13-14%


    http://www.wannabebig.com/forums/sho...d.php?t=121686

  19. #119
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    Thanks. It's pulldown abs with the spud strap.

    http://www.flexcart.com/members/elit...&m=PD&pid=1555
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  20. #120
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    Bench

    185 4 x 10

    Rolling KB extension super set with Panora press:
    16 kg 4 x 8
    MM 15, 10, 10, 10

    T-bar row:
    4 plates 2 x 8
    5 plates 2 x 8

    KB overheads:
    16kg 3 x 8

    Forearm rope:
    10 x 3 sets

    Wrist thing with one-sided dumbbell:
    20 2 x 8 (per direction)
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  21. #121
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  22. #122
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    DE squat which was done yesterday since I had to go to a wedding today.

    SSB + 160 lbs of band tension:
    440 8 x 2

    First time in my briefs in about 6 weeks, maybe a little more. They are definitely tighter despite my body weight being the same. I was successful at getting leaner but maintaining my weight. I was using a box with foam. I only sank all the way into the foam on the last set. My upper back is toast. Time for a planned deload week.
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  23. #123
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    Deload week DE bench

    Tuck exercise
    purple doubled 4 x 8

    Wrist rope:
    15 x 4 sets

    One-sided dumbbell forearm work:
    20 2 x 8

    Band pull aparts:
    MM 4 x 8

    Panora press:
    MM doubled 4 x 10

    Blast strap pushups:
    4 x 8
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  24. #124
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    Restoration:
    Big tire x 80 yards
    Small tire x 80 yards

    GHR:
    purple 3 x 12

    Back extension:
    purple + 25 lbs x 8
    green X 25 lbs 3 x 5

    I definitely like having the weight and band. Plus I hooked up the band differently so it had far more tension at the bottom.

    Hip abduction:
    purple doubled x 5 (10 second hold)

    Powerpohl:
    45 x 40 yards
    55 x 40 yards
    70 x 40 yards x 2

    Pushups:
    2 x 8 neutral grip on tire
    2 x 8 neutral grip on KB

    Spud abs:
    110 4 x 10

    This was pretty easy. Training so much without a belt has helped make my abs stronger.
    Last edited by MarcusWild; 07-28-2009 at 10:04 PM.
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  25. #125
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