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Thread: Team Wild Iron

  1. #1801
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    RE bench with slingshot
    275 5 x 5

    Neutral grip pushups
    3 x 15

    H-roll
    35 4 x 10

    Seated row (narrow grip)
    220 4 x 8

    Panora press
    MM 4 x 15
    www.wildirongym.com
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  2. #1802
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    ME 4" block pull vs 90 lbs of chain
    585 x 1
    635 x 1
    655 x miss

    Cambered bar squats
    345 3 x 5

    T-bar upright rows
    180 4 x 12

    Spud abs
    140 4 x 10

    Back extensions
    MM doubled 4 x 10

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  3. #1803
    Moderator Brian Hopper's Avatar
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    Strong block pulls 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

  4. #1804
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    Thanks Brian. I think the raw squatting is helping my deadlift.

    ME fat bar bench vs 105 lbs of chain
    305 x 1
    325 x 1
    335 x miss
    255 x 8, 8, 7 (add 3-bd and narrower grip)

    T-bar row
    270 5 x 5

    Incline dumbbell bench
    80 4 x 10

    Decline skull crusher vs doubled mini
    75 4 x 10



    DE buffalo bar squat vs blue band
    230 4 x 2
    280 4 x 2
    320 x 2 (add 1 mat to box)
    370 x 2

    Wild pulls vs doubled purple (sumo and no belt)
    315 x 5
    405 x 5
    495 x 5

    I never do these sumo. Sumo makes them a great glute exercise.

    GHR
    light 4 x 10

    TKE
    blue 4 x 15

    Hip/ab
    MM 4 x 10
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  5. #1805
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    Sunday: I did a lot of shoulder work. I need to find a balance. I moved my grip in more squatting and my elbows hurt benching. I'm going to do more SSB and cambered bar work.

    ME squat with buffalo bar vs 145 lbs of chains
    370 x 1

    My hips hurt like crazy. I need to back off the contrast on DE days. I can't squat with the geared lifters.

    ME 2" deficit deadlift
    545 x 1
    585 x 1
    615 x 1 (10 lb PR)

    SLDL at 3.5" deficit
    405 x 1
    495 x 1

    Ab pull downs
    Doubled light band 4 x 10
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  6. #1806
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    www.wildirongym.com
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  7. #1807
    WBB Team Captain Coke's Avatar
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    The 615 pulling is superb, awesome in the vid with it - all the vids are great.

  8. #1808
    Moderator Brian Hopper's Avatar
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    Strong pull 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

  9. #1809
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    Thanks Coke!

    Thanks Brian. My deadlift is finally feeling good again.

    ME floor press vs 125 lbs of chains with sling shot
    275 x 2
    295 x 2
    315 x 2
    325 x 1 (this is my PR for 90 lbs of chain)

    Cliff press:
    225 x 5
    275 x 5
    315 x 5

    T-bar row
    360 3 x 5

    Decline skull crusher vs mini band
    95 4 x 8

    Narrow grip barbell row
    225 4 x 8
    www.wildirongym.com
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  10. #1810
    Moderator Brian Hopper's Avatar
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    I can tell, you were alittle excited once you locked it out, lol.
    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. #1811
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    Yeah. The squat and deadlift training is going really well.

    www.wildirongym.com
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  12. #1812
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    DE deadlifts with 100 lbs of chain:
    405 10 x 2 (5 sets conventional and 5 sumo)

    DE cambered bar box squats vs 115 of chain
    255 9 x 2
    255 x 12

    I kept the box 1" high, since my hips are still pretty fried. The reps at the end were easy, but my GPP blows.

    Pull throughs
    90 4 x 10

    Spud abs
    130 4 x 10
    www.wildirongym.com
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  13. #1813
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    ME deadlift with reverse average band
    655 x 1
    705 x 1 (10 lb PR)

    This PR was over a year old. A few months ago, I only got 655 and then 675 last time. I've been squatting raw since the 655. It's clearly the key to increasing my deadlift. My raw squat still isn't as strong as it used to be. It'll be interesting as I get it back.

    Cambered bar squats
    295 5 x 5

    Pin 4 rack pulls
    585 3 x 3

    These need to be a regular accessory. They kill where I'm weak. Pin 3 would be good too.

    Spud abs
    140 4 x 10
    www.wildirongym.com
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  14. #1814
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    Last edited by MarcusWild; 11-28-2012 at 07:27 PM.
    www.wildirongym.com
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  15. #1815
    Moderator Brian Hopper's Avatar
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    Good job on the PR!!!
    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

  16. #1816
    WBB Team Captain Coke's Avatar
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    Very nice man, you should be well pleased.

  17. #1817
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    Thanks Brian. I want to get that raw without the reverse band. I got some work to do.

    Thanks Coke. The intensity of the group is definitely increasing.

    I didn't do ME bench tonight. I tried to do a ME z-press and wow I suck at them. I don't have enough stability to really press. I may need to keep these as an accessory. Overhead work doesn't hurt my shoulder, so I'm going overhead instead of bench for 2 weeks and then see if I can bench.

    Incline DB bench:
    80 4 x 10

    Standing DB overhead
    55 4 x 10

    Face pulls
    40 4 x 10

    Barbell rows vs. Collin (challenge was heaviest set of 5 reps)
    225 x 5
    275 x 5
    295 x 5 (for the win)
    315 x 5

    Decline skull crushers vs mini
    95 3 x 10
    www.wildirongym.com
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  18. #1818
    Moderator Brian Hopper's Avatar
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    Whats your best raw pull?
    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. #1819
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    I've done 635, but I'm pretty sure I'm stronger now. I did 615 off a 2" deficit.
    www.wildirongym.com
    Become a fan of Wild Iron on Facebook:
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  20. #1820
    Moderator Brian Hopper's Avatar
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    Do you have plans on testing it any time soon?
    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

  21. #1821
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    I'll wait until I'm closer. I know I'm not there yet.
    www.wildirongym.com
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  22. #1822
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    DE squats with SSB vs light band
    240 5 x 2
    290 2 x 2
    330 2 x 2
    330 x 4

    I went with a narrower stance and a low box. That was tough.

    DE sumo deads vs. quaded minis (this quickly turned into a contest between Cliff, Bill, and me)
    225 x 2
    315 x 2
    405 x 2
    455 x 2
    495 x 2 (added briefs to beat Cliff who wore briefs)

    Bill used the 500g chips...

    GHR
    average 4 x 8
    www.wildirongym.com
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  23. #1823
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    www.wildirongym.com
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  24. #1824
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    Standing DB press
    65 5 x 5

    Lateral and from arm raises:
    35 3 x 10

    Face pulls
    MM doubled 4 x 10

    Panora press
    MM doubled 4 x 15

    Curls
    40 4 x 8
    www.wildirongym.com
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  25. #1825
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    ME squat with reverse average
    415 x 2
    505 x 2 (add briefs)
    555 x 2
    595 x 2
    645 x 2
    685 x 1

    I could tell its been a long time since I lifted in gear. Plan is to squat heavy in briefs every 4 weeks.

    Deadlift with 2" deficit vs quaded minis
    315 5 x 3

    I kept this light and fast after maxing Tuesday and Saturday.
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