Powerlifting - Cast Iron Strength

01 Aug

Body composition, Bodybuilding, Powerlifting

Ditch the bro split for size and strength – Dean Robertson

August 1, 2017
Posted by Marc Keys
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INTRODUCTIONIf you are coming to Cast Iron Strength to gain some knowledge on how to be Bigger, Faster or Stronger, the likelihood is, you know what a “Bro Split” is. However, if you don’t...

25 Jul

Powerlfiting, Powerlifting, Powerlifting Technique, Programme, women

Programming Considerations for the female powerlifter – Will Brown

July 25, 2017
Posted by Marc Keys
female powerlifting, how to train around mentrual cycle, Powerlifting, training for female, women
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It's that time of the month again!For a sweet article, of course! Seriously though, we're going to be examining the details that ladies who lift should take into consideration when building a programme. Including,...

21 Jul

masters lifting, Powerlifting

Boring Truths – What a brush with death and decades under the iron can teach you about lifting. – Phil Malin

There are many things one thinks about when confined to a hospital bed a relative isolation for long periods of time. Mostly they were around how much I missed food and how much I...

27 Jun

Deadlift, Powerlifting

The Cast Iron Strength 8 Week Deadlift Cure – Is it possible to get stronger at deadlift without really deadlifting heavy?

June 27, 2017
Posted by Marc Keys
9 week deadlift programme, best programme for deadlift, best programme for deadlift and powerlifting, Deadlift, deadlift for powerlifting, Deadlift Programme, getting stronger at deadlift, powerlifting deadlift
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One lift that has never really responded to training the same as everything else in my experience is deadlift. A lot of the sporadic nature of its trainability comes down to my from being...

20 Jun

Powerlifting, Programme, Squat, Squat (exercise)

Squatting Once a Week – how to get stronger on a one time a week program.

When it comes to squatting the old internet guard would have had you believe that you could only train it heavy once a week maybe at a push twice a week but the second...

16 Jun

Opinion, Powerlifting

Praying for the disappearance of the “fitness” philosopher and the end of the barbell sport circle jerk.

June 16, 2017
Posted by Marc Keys
Bodybuilding, Fitness, instagram, Opinion, Rant, social media
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I have a confession to make, I am fucking addicted to Instagram, I love it. Definitely, my favourite social media platform it has all the things I like about YouTube (video basically!) and way...

12 Jun

belt, Powerlifting, Powerlifting Technique, Professional Resources

Choosing the right powerlifting Belt.

June 12, 2017
Posted by Marc Keys
10mm belt, 13mm belt, approved belt, Belt, inzer belt, ipf approved, Lever belt, Powerlifting, powerlifting belt, Prong belt, SBD belt, Single prong belt, strength shop belt, titan belt, wahlander belt
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https://www.youtube.com/watch?v=FCLsvI2Ru5QWhat is a powerlifting belt?Unlike most other lifting belts a powerlifting belt is normally the same width along the whole length of the belt. This originates from the International Powerlifting Federation's rule book they...

30 May

Powerlifting, Powerlifting Technique

Powerlifting a Brief History

May 30, 2017
Posted by Marc Keys
drug free, history, Powerlifting, tested, untested
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The following article is an excerpt from my upcoming first book Practical Powerlifting.Powerlifting stems from weightlifting; weightlifting as a sport stemmed from old strongmen who would perform a mix of lifting feats in front of crowds...

18 May

Powerlifting, Programme

How to manipulate volume and intensity as a powerlifter to ensure you are getting stronger.

May 18, 2017
Posted by Marc Keys
accululation, intensity, Perodisation, Planning, Powerlifting, Programming, progress, progressive overload, volume
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When it comes to programming there are a whole bunch of variables to consider some of which can lead to massive gains in a very short period of time when it comes down to...

26 Apr

Powerlifting, Powerlifting Technique, Strength and Conditioning Research, Strength training

Let’s not get it twisted all periodisation is linear.

April 26, 2017
Posted by Marc Keys
getting better, Getting Stronger, linear, Perodisation, Powerlifting, Strength Training, undulating
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There is a theme that underpins all training programs that are of any quality it is as simple to say as it is difficult to put into action. All sports training, when put into...

02 Mar

Coaching, Fitness, Powerlifting, Rugby, Sport, Strength and Conditioning

The Bottom Line is Consistency

March 2, 2017
Posted by Marc Keys
Being a better lifter, expecting more, Mindset, Powerlifting, Standards, success
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If I look at anything that I have done well or that has been a success in my reasonably short tenure on this planet it has been the things, I have stuck with through...

04 Jan

Business, New Year, Powerlifting

New year, New Goals. 2017 – Resolutions

January 4, 2017
Posted by Marc Keys
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2016 for me was a great year, lots of famous people I never met or whom never affected my life in any tangible manner died from drug abuse or old age. The presenter of...

27 Oct

Athlete Advice, Powerlifting, Programme, Resoloutions, Strength and Conditioning, Uncategorized

How to be a better strength athlete. Powerlifting Advice that will never get old.

October 27, 2016
Posted by Marc Keys
Adivce, Attitude, Powerlifting, Professional, Psycology
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Apologies for not writing to this blog for a while I have been somewhat snowed under with other time commitments since pre-season hit in July of 2016. Now the dust is starting to settle...

27 Aug

Powerlifting, Powerlifting Technique, Research, Strength and Conditioning, Weightlfting, Worlds Strongest Man

New Fads and Fashions in Strength Training that can get fucked.

August 27, 2016
Posted by Marc Keys
Coaching, cross fit, Getting Stronger, Humour, olympic lifting, Opinion, Powerlifting, Strength Training, weightlfiting
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1 The intellectual meathead.Lifting is a verb and verbs by definition are doing words, Rene Descartes is famous for his quote “I think therefore I am” which in a philosophy is a perfectly valid...

08 Jun

Powerlifting, Powerlifting Technique

The 5 biggest mistakes Powerlifters make come meet day

June 8, 2016
Posted by Marc Keys
Bench Press, Cutting Weight, Deadlift, first powerlifting compeition, GBPF, getting ready for a powerlifting comp, How to cut weight for powerlifting comp, how to prepare for a meet, IPF, making weight., Powerlifting compeition, Powerlifting Meet, Powerlifting Meet Nutrition, squat
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I've done a lot of competitions in my time but I was out of competitive lifting for a couple of years between 2013-2015 due to a combination of injury and training back up to...

11 May

Powerlifting, Powerlifting Technique, Programme, Technique, Training Attitude, Training Specifcity

Deliberate practice for powerlifting – Why just showing up is not nearly enough.

May 11, 2016
Posted by Marc Keys
Bench, Deadlift, Deliberate Practice, Getting better as a powerlifter, How to Powerlift, how to up your total, mastering powerlifting, Powerlifting, Programming, squat, Training
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TAKE AWAY ITEMS Never rest on your laurels improve in every aspect of your lifting. Be exacting on yourself high standards are essential. Always seek feedback subjective, objective, video, lifting partners and coaches. Have...

04 May

Environment, Powerlifting, Strength and Conditioning Research, Strength Sports, Strength training, Train, Training Attitude

What makes a great training environment? 4 Factors you should consider closely when you are putting together a training session.

May 4, 2016
Posted by Marc Keys
atmosphere, Environment, Gym, gym vibe, session, Set up, setting up a gym, strength
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There are lots of gyms around the world tens of thousands if not hundreds of thousands yet there aren’t many great gyms in the world or places with a great atmosphere. I’ve been in...

18 Apr

Fitness, Novice, Powerlfiting, Powerlifting, Programme

Learning when to push through and when to pull back as a self coached lifter.

April 18, 2016
Posted by Marc Keys
Adapting a programme, Bench Press, Deadlift, Getting Stronger, making a programme easier, making a programme harder, Powerlifting, Programming, squat, strength, Strength Training
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I’m what you might refer to as a self made man in the gym pretty much for 90% of my 12 year lifting life I have written my own programmes and devised my own...