Uncategorized - Cast Iron Strength

28 Apr

Lean Machine – Update 2 – Setting Goals

April 28, 2015
Posted by Marc Keys
goals, lean machine, self improvment, weight loss
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"Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success." - Pablo...

27 Apr

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Lean Machine Project – Update 1 – Beginnings

April 27, 2015
Posted by Marc Keys
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What I am starting as of today is a weight loss phase in my training life, I have done quite a few in the past using a whole manner of diets and even in...

23 Apr

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PB Machine Episode 13 – Dem Diet Pills Yo

April 23, 2015
Posted by Marc Keys
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The latest episode of PB Machine has dropped in this episode Ben and Marc go over a Daily mail report of the tragic story of a 21 year old student who overdosed on highly toxic substance...

21 Apr

Systematic review, Uncategorized

Strength and Conditioning Research the Too Long; Didn’t read version – April 2015

April 21, 2015
Posted by Marc Keys
Journal of strength and conditioning, JSCR, sports science, strength and conditioning research, strength training and science
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TL;DRContact jump mats are accurate for most mortals but might underestimate any freaks you train.Rugby players are bigger, significantly stronger and faster than they were 13 years agoVibration and deadlift are both good warm...

25 Mar

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March 25, 2015
Posted by Marc Keys
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Episode 11 - Dayum Dropping Weight In Episode 11 we discuss Daym Drops the man who brought us 5 guys Dayum review and Bacon crust pizza. With his new quest to lose weight and continue...

24 Mar

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Keeping some in the tank – Why keeping yourself in your box is a good idea.

I'm sitting here in the Libary writing this article after what can only be described as a cluster fuck of a session. I was planning on taking an easy week this week since I...

22 Mar

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PB Machine Podcast – Episode 10 – St. Patricks Day special.

March 22, 2015
Posted by Marc Keys
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In today’s episode recorded on the 17th of March 2015 Ben and Marc discuss ways of going out for a beverage whilst not compromising your diet… well for about 3 minutes of the show...

18 Mar

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High and Low days for Strength Training – Can lifters learn something from sprinters?

IF anyone of my readers has ever come across the work of Charlie Francis you should be familiar with the concept of what he considered to be high intensity work and what he considered...

16 Mar

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PB Machine Episode 9 – Brand new live action He-Man Movie! :O

March 16, 2015
Posted by Marc Keys
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EPISODE 9 PB MACHINE In today’s episode Marc and Ben get bored about talking about health and fitness and wonder off the beaten path. Did you know that the oldest ever human relative is over...

16 Mar

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Exercise Tutorials – The Wall Squat

March 16, 2015
Posted by Marc Keys
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https://www.youtube.com/watch?v=n4UdJjIG51UTeaching progression for squat great for- beginners - people who struggle keeping their torso upright - people trying out a new bar position - for those who can't workout how to sit back into the hole - reaching...

12 Mar

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PB Machine Episode 8 now live

March 12, 2015
Posted by Marc Keys
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Episode 8 - Sleeping in is going to kill you! In another gold standard work or journalistic excellence the daily express is expounding upon the dangers of having a lie in. Ben and Marc look...

27 Jan

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Programme Breakdown – The Standard Westside Template

January 27, 2015
Posted by Marc Keys
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https://www.youtube.com/watch?v=FwVrIVmHn_ESunday – Dynamic Effort Bench Press Session Bench Press 8 X 3 @ 55% 1RM, Triceps - Rack Lockouts, 4 X 5 Shoulders – Military Press, 4 X 5 Lats – Pulldowns, 4 X 5Monday – Max Effort...

11 Jan

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Strength and Conditioning Research the too long, didn’t read version – January 2015

January 11, 2015
Posted by Marc Keys
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First of all happy new year to all of my readers I hope 2015 brings you all lots of progress in our training and lives. Just a bit of house keeping any personal commentary to the...

29 Dec

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Five New years resolutions you shouldn’t even entertain the thought of.

December 29, 2014
Posted by Marc Keys
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1 - 2015 is the year that I finally get in shape!2015 is the year is it? What happened in 2014, 2013, 2012.... you beginning to see a pattern here you are not going...

16 Dec

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The 12 Strength and Conditioning Training Mistakes of Christmas.

December 16, 2014
Posted by Marc Keys
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1 - Training to failure for strengthTraining to failure leads to activation of the whole muscle due to accumulated fatigue and it will make you stronger, however it comes with a caveat the amount...

30 Nov

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Strength and Conditioning Research TL;DR – December 2014

November 30, 2014
Posted by Marc Keys
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TL;DR Dynamic stretching nullifys the negative effect of static stretching in the same warm up. 1 in 4 soccer players might need to work on their hamstring strength. Strength and power training makes you stronger and...

19 Nov

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Three things that add value to my life (november 2014).

November 19, 2014
Posted by Marc Keys
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15 pounds a month for 2 audiobooks some people might feel it's an investment for what can boil down to 20-30 hours of entertainment a week but they have a massive catalogue of very...

03 Nov

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Strength and Conditioning Research the TL;DR Version – November 2014

November 3, 2014
Posted by Marc Keys
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TL;DR Strength training makes you stronger, strength training and flexibility training don't negatively affect each other. Perodisation works, linear vs undulating doesn't matter (?), sports science studies need more participants. You are probably 120% stronger on the...