Uncategorized - Cast Iron Strength

The Russian squat routine is a 6 week squat programme that follows 9 sessions of progressively lifting more volume with 80% of your max and then the following 9 sessions are tapering towards a...

04 Jan

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Tee Cummins 356 kg x 2 squat w wraps @ 100 kg bw

January 4, 2014
Posted by Marc Keys

https://www.youtube.com/watch?v=nNp0kzF03q4

03 Jan

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Three Training Lessons I learned in 2013

January 3, 2014
Posted by Marc Keys

Lesson 1 - Meaningful volume is the most important factor in any programme. The first half of 2013 was some of the best training progress I have made in a long time I managed a...

30 Dec

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Three tips for the new year revolutionaries

December 30, 2013
Posted by Marc Keys

https://www.youtube.com/watch?v=Bn5NCYCnu7c

30 Dec

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Derek Kendall 347 KG (765 lb) Front Squat

December 30, 2013
Posted by Marc Keys

https://www.youtube.com/watch?v=oxdr7BmUp0I

29 Dec

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Fallacy Friday Front Squat is better for your back than Back Squat

December 29, 2013
Posted by Marc Keys

https://www.youtube.com/watch?v=hPNGiY6VqlE

29 Dec

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Chen Wei-Ling – 375 lb Raw Squat @ 101 lbs (170@46 kgs)

December 29, 2013
Posted by Marc Keys

https://www.youtube.com/watch?v=dfImKnnam_Y

28 Dec

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Exercise – Deadlift Ladders [video post]

December 28, 2013
Posted by Marc Keys

https://www.youtube.com/watch?v=cCylSa2q8tw

27 Dec

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New Years Swolutions – 2014

December 27, 2013
Posted by Marc Keys

Christmas is all done with, the boxing day piss up is out of the way and were sitting on the straight and narrow into the new year. It's part of the annual process we...

24 Dec

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120 kg Snatch High speed camera (Nadezda Evstyukhina 69 kg Russian Weightlifter.)

December 24, 2013
Posted by Marc Keys

https://www.youtube.com/watch?v=xtjTTcYr0kI https://www.youtube.com/watch?v=vPusgEirwvo 160 clean and jerk bonus https://www.youtube.com/watch?v=cNN5WnxPbgc Squatting 200 x 2 as well for lols https://www.youtube.com/watch?v=0xJSU-LAE2A

24 Dec

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G.T.S.D. how your new year resolution can be to change your philosophy.

December 24, 2013
Posted by Marc Keys

https://www.youtube.com/watch?v=yYyrWlCM2pA Watch and listen some people will see a jacked guy talking crazy I see a man who knows what training boils down to. I write at nausea about keeping it simple and just worrying...

24 Dec

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Three Things Every Lifter Should want in their Christmas Stockings

December 24, 2013
Posted by Marc Keys

Christmas is not far down the road whilst it might be too late to get these items in time for your loved ones at xmas here are three items that might be a nice...

22 Dec

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Magomed Abuev 205kg Snatch at Age 17 [Video Post]

December 22, 2013
Posted by Marc Keys

https://www.youtube.com/watch?v=xAhUAzqD1Go