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Thread: Team Wild Iron

  1. #201
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    SLDL vs quaded minis
    365 5 x 5

    Reverse green band deadlift
    635 x 1 (killed it)
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  2. #202
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    This week's video Q&A
    Video
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  3. #203
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    Tuesday's video:
    Video
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  4. #204
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    ME shirted 2-bd:
    495 x 1
    525 x 1
    545 x 1 (missed groove and was a grinder)
    555 x miss (right wrist was all messed up)

    Incline dumbbell bench:
    55 3 x 10

    Standing DB overheads:
    30 4 x 8

    Neutral grip pullups:
    BW 3 x 5
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  5. #205
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  6. #206
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    DE box squat 15" box in briefs:
    375 7 x 2
    415 x 2

    I felt fast. I was really focusing on holding my arch. I've been too neutral.

    SLDL vs 100 lbs of bands:
    405 x 3
    455 x 3
    495 x 3
    545 x fail

    KB swings:
    48kg 3 x 10

    Circa max starts next week!
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  7. #207
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  8. #208
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    Lots of shoulder warmup.

    Incline dumbbell press:
    55 4 x 12

    Standing dumbbell overheads:
    40 3 x 8

    Panora press:
    MM + micro 4 x 8

    Tate press:
    40 4 x 8

    Hammer curls:
    35 4 x 8
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  9. #209
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  10. #210
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    Deadlift off 6" blocks:
    135 x 5
    225 x 5
    245 x 2
    335 x 2
    425 x 2
    515 x 1
    605 x 1 (add belt)
    655 x miss, miss (I just suck)
    605 x 2 (no belt)

    I suck at these again. I'm going to do them after I squat during circa max. I'll keep it at 3-5 reps. They really helped me last time I did them for a few weeks in a row as an accessory.

    Shrugs:
    425 2 x 10

    Back extensions:
    green 4 x 10

    Decline abs with weight behind head:
    25 x 8
    10 x 8

    Good night with 4 ME movements going at the same time.
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  11. #211
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  12. #212
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    This week's video Q&A:
    Video
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  13. #213
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    Attempting to bench:
    315 x 1 off manpon (last raw set and it wasn't exactly strong)
    405 x 1 3-bd (shirt on)
    495 x 1 2-bd (back started to spasm)
    515 x 1 2-bd (felt like a ton of bricks and back spasmed more)

    Pendlay row:
    155 x 8
    175 3 x 8 (easy)

    Hammer curl:
    45 3 x 8

    Panora press:
    MM + micro 4 x 8

    Overhead dumbbell press:
    40 4 x 8

    More ice, motrin, foam rolling, and purple spiky ball.
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  14. #214
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  15. #215
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    Circa max with 400 lbs of band tension
    145 x 2 briefs
    235 x 2
    325 x 2 suit on straps down
    375 x 2
    415 x 1 missed 2nd rep because I didn't get enough air

    Didn't get to the box with the suit on. Legs were stupid tight.

    GHR
    BW 2 x 15

    Back extensions
    blue 2 x 8

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  16. #216
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    I just did shoulder rehab today. I also bolted the wood blocks that we use as band tensors to the power rack. Here's video of everyone else:

    Video
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  17. #217
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    ME 4" deficit dead vs 120 lbs of bands and 60 lbs of chains (no belt):
    135 x 3
    225 x 3
    315 x 3
    405 x 3
    455 x 1
    475 x 1
    495 x 1

    I was going to do all triples and stay lighter, but I felt really good so I went for a heavy single.

    Back extensions:
    green 4 x 8

    GHR:
    BW 2 x 10

    High pulls (sort of):
    185 x 5
    225 x 3

    I really suck at these. I have zero technique. It's more like using deadlift momentum to do an upright row.

    Farmer's walk shrugs:
    3 x 20
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  18. #218
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  19. #219
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    This week's video Q&A.

    Video
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  20. #220
    Always listening & learnin lil' power's Avatar
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    Marcus (and crew) Just wanted to let you know I appreciated the videos, especially the Q&A's.

    Thanks!
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro

  21. #221
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    Thanks. Definitely feel free to submit your own questions. We rely on people to feed us questions to create the material. It seems to be better than us just making random videos about topics we think are interesting.

    Miscellaneous warmup and shoulder stuff.

    Incline dumbbell press:
    55 5 x 12

    Panora press:
    MM + micro 4 x 8

    I shot a ton of video tonight. Next week I'll shirt up one last time before the meet.
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  22. #222
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  23. #223
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    Week 2 of circa max:
    435 x 1 was the last set.

    Depth was better but not quite. That's "only" about 695 in the hole though, so about 40 lbs less than my opener which should be just right. Next week I'll take 4 plates for 4-6 doubles in just briefs and that's it.
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  24. #224
    I Wanna Taco johnnyo_99's Avatar
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    nice log and great videos, the Q&A is a nice addition!

  25. #225
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    Thanks. I'm working on making the Q&A a podcast. We have the strongest collection of geeks in the country, so I'm confident we'll find a solution. I know of some, but they charge fees. We'll figure it out soon.
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