Powerlifting - Cast Iron Strength

19 Feb

What is peaking?

February 19, 2019
Posted by Marc Keys
peaking, perodization, Planning, Powerlifting, programing
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In this day in age when powerlifting is gaining much more popularity and isn't just what those weird fat lads who hog the squat rack every night do technical words get banded...

12 Sep

Powerlifting, Programme

An easy way to set personal bests in all your lifts in 12 weeks

September 12, 2018
Posted by Marc Keys
Powerlifting, program, strength
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Lots of people like to think that getting stronger or programming is some kind of dark art or super difficult problem to overcome. That is a load of horse shit, getting stronger is simple you...

04 Sep

Powerlifting, Rehab, Uncategorized

How to return to training after a back injury – a case study – Step one getting back to training

September 4, 2018
Posted by Marc Keys
Back pain, case study, Powerlifting, rehab
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My name is Marc and I have a back spasm. The first important step to solving a problem or issue is to admit you have a problem or issue.https://www.instagram.com/p/BmbOMJSBJaz/?taken-by=castironstrengthWeek Commencing the 13-August-2018 I had my...

28 Jun

fatigue, Powerlifting, Programme

Dealing with fatigue in your strength programme.

June 28, 2018
Posted by Marc Keys
autoregulation, Planning, Powerlifting, programing, VBT
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When it comes to programming for any physical quality be it strength, fitness or power we are going to introduce some amount of fatigue during training. There isn’t really any two ways about it...

25 Apr

Powerlifting, warming up

How to warm up for a new one rep max – the best way to prepare yourself for maximal performance.

April 27, 2018
Posted by Marc Keys
getting ready, maxing out, Powerlifting, prep, preperation, warm, warm up, warming up
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Warming up gets a lot of attention in general if you punch “insert activity” warm up you will no doubt get a plethora of hits of varying quality from experts providing great advice to...

19 Apr

Deadlift, Powerlifting

How to protect your lowerback while deadlifting

April 19, 2018
Posted by Marc Keys
Deadlift, lower back pain, Powerlifting, protecting your back, rehab, sore lower back, technique
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The following is a small exert from my upcoming first book on powerlifting.The conventional deadlift puts your hips further away from your centre of mass than any of the other powerlifts this can be...

01 Apr

long term, Powerlifting

Take some time to zoom out and look at the bigger picture.

April 1, 2018
Posted by Marc Keys
bigger picture, investment, long term, mind set, Powerlifting, strength
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It doesn’t matter what the discipline or the hobby that humans engage in their tendency to get lost in the here and now and make decisions that when taken in the context of the...

06 Mar

Powerlifting, Programme

Sequencing your training to maximise your strength – Part 1 – Terms and conditions

March 6, 2018
Posted by Marc Keys
Perodisation, power, Powerlifting, strength, Strength and conditioning, Training
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What programme are you on at the minute? The powerlifting version of how’s the weather, small talk we make with people we see in the gym every now and again who we haven’t spent...

19 Dec

Powerlifting, Powerlifting Technique

Can you not fuck up for 20 seconds?

December 20, 2017
Posted by Marc Keys
Performance, Powerlifting, psychology, routine, technique
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https://www.youtube.com/watch?v=PwyCKhK2dZgLifting is a closed sequential skill - this means in non-jargon that it is a skill where the variability involved in its execution is down to the lifter performing the task there is no...

08 Dec

Powerlifting, Powerlifting Technique, Squat, Squat (exercise), Uncategorized

The Top 5 Assistance Exercises for Squat – The Pause Squat – How to set up, perform and programme for pause squat.

December 8, 2017
Posted by Marc Keys
assistance for squat, getting better at squat, how to pause squat, pause squat, squat, squatting
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The Following is an exert from the squat chapter of my upcoming powerlifting book. The text is becoming something of a behemouth so would expect it's release to be closer to the middle/end of...

18 Oct

Powerlifting, story

Highs, Lows and Overcoming MG! – Matthew Coppenhall

October 18, 2017
Posted by Marc Keys
despair, hope, Mentality, Motivation, overcoming
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Sitting on the cold bathroom floor, head hanging, arms around my legs in a seated foetal position, tears streaming down my face, snot running from my nose, drooling and crying as I felt all...

04 Sep

Powerlfiting, Powerlifting, Professional Resources

Subterranean lizard people are infiltrating the fitness industry! – William Brown

September 4, 2017
Posted by Marc Keys
bloomberg group, illuminate, memes, Rant, reptilians, woke
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Subterranean lizard people are infiltrating the fitness industry! What follows is a mildly informative rant on vetting fitness professionals smothered in memes and non-contextual nerd references. All similarities to persons/reptiles living or dead are very...

28 Aug

Powerlifting, Squat

DEPTH BEFORE DISHONOUR – Phil Malin

August 28, 2017
Posted by Marc Keys
correct, depth, form, philosophy, squat, Standards, strength, technique
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The information superhighway was one of many phrases used to describe the Internet, a massive open library where ideas and ideals can be shared instantly to create greater understanding, enhance learning and join the...

24 Aug

Powerlifting, Programme

The Best Fucking 12 weeks of powerlifting you’re going to have all year.

August 24, 2017
Posted by Marc Keys
overreach, Powerlifting, programme, strength, Stronger, total
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Disclaimer – this is an overreaching programme it is designed to push your 1 rep max over 12 weeks and will be a stressful period of training. Don’t run this programme back to back...

21 Aug

Deadlift, Power, Powerlifting, Powerlifting Technique

Butt plugs and Big Deadlifts – Matthew Coppenhall

August 21, 2017
Posted by Marc Keys
Deadlift, Guest Post, Matthew Coppenhall, Powerlifting
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Ok ok, there are no butt plugs involved, but now that I’ve peaked your interest it’s time to improve your deadlift. The deadlift, the most primal lift. What is more manly than grunting, getting...

15 Aug

Novice, Powerlifting

When should I think of doing my first powerlifting competition? – Joe Corbin

August 15, 2017
Posted by Marc Keys
first comp, Powerlifting, when to compete
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Well done on deciding that you want to compete in powerlifting.It takes a shit tonne of guts to decide that you want to lift in front of other lifters and a crowd and showcase...

08 Aug

Deadlift, Powerlifting

Doomed before you start – How to set up a good conventional deadlift – Gavin Laird

August 8, 2017
Posted by Marc Keys
conventional, Deadlift, Powerlifting, Set up
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In this article, I'm going to look at a very common problem in the conventional Deadlift, and hopefully, offer some insight into why it occurs and how to help fix it. The problem I'm...

04 Aug

Opinion, Powerlifting

There is nothing wrong with the obvious answer – 7 things you are probably fucking up in your training

August 4, 2017
Posted by Marc Keys
7 things, fat loss, Opinion, Powerlifting
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If one thing that is true about general training and diet it’s that people over complicate the ever living fuck out of every single aspect yet don’t see superior results and in most cases...