OmarIsuf
JEREMY HAMILTON 2123LB TOTAL @ 220LB (RAW with Wraps) WORLD RECORD TOTAL
updated
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[Jeff Nippard] youtube.com/@JeffNippard
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youtube.com/watch?v=Uhro94bBXNM
Iron Culture Episode
youtube.com/watch?v=YeEAH9X-cV0
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IG: instagram.com/helms3dmj
Coaching via 3DMJ: 3dmusclejourney.com
His Books: muscleandstrengthpyramids.com
MASS Research Review: massresearchreview.com
[OUR PODCAST IRON CULTURE]
youtube.com/channel/UCEGGAs257niPVJ5BvXymVLQ
podcasts.apple.com/cy/podcast/iron-culture/id1452114380
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youtube.com/@UC94_fvLx7abZgs9LIkM7jxw
Instagram:
instagram.com/coach_zt
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[Mike Has A Great Fitness Channel] youtube.com/@RenaissancePeriodization
[Special Thanks To Milo Wolf] youtube.com/@UCru8Ef3TDFaJOOTfAZ52iFA
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youtube.com/watch?v=91MfG0kXBWo
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IG: instagram.com/helms3dmj
Coaching via 3DMJ: 3dmusclejourney.com
His Books: muscleandstrengthpyramids.com
MASS Research Review: massresearchreview.com
[OUR PODCAST IRON CULTURE]
youtube.com/channel/UCEGGAs257niPVJ5BvXymVLQ
podcasts.apple.com/cy/podcast/iron-culture/id1452114380
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minimumdosetraining.com
https://linktr.ee/minimumdose
biolayne.com/reps
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[Special Thank You To Game Day Barbell & Owner Tim Thebodeau]
youtube.com/@UC7Fu1k9XWwNfkP9IUVsHFOg
IG: instagram.com/jeffnippard
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• Milo’s YouTube: youtube.com/@WolfCoaching
• 💻 Milo’s Instagram: instagram.com/wolfcoach_
• wolfcoaching.com
• 📸 Wolf Coaching Instagram: instagram.com/wolfcoaching_
• 💥 TikTok: tiktok.com/@wolfcoaching
Milo's Research output: researchgate.net/profile/Milo-Wolf-2
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[JESUS OLIVARES] @irontheory
instagram.com/mega.gojira
[JESSICA BUETTNER] instagram.com/djessicabuettner
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[Tim's Breakdown Of The Warehouse] youtube.com/watch?v=cIAhyzhdA4o
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[This Topic Is Explored Further In The Latest Iron Culture Episode] youtube.com/watch?v=VFwsDMvUED0
SPECIAL THANKS TO:
Editor, Andrew Burgess (@screen.warp)
Videographer, Walter Cariazo (@dub.c)
Researcher, Patroklos Androulakis-Korakakis (@dr__pak)
youtube.com/watch?v=7G_c1umHswE
The Washington Post Article: washingtonpost.com/investigations/interactive/2022/bodybuilding-health-risks
^I highly recommend you read the full 7 part series
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Layne Norton: youtube.com/watch?v=y_dt2B_wZS4
Jeff Nippard: youtube.com/watch?v=s_lcSDTnZG0
Iron Culture Podcast: youtube.com/watch?v=ozMvKtyaCN4
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I'm rebuilding my strength on the deadlift and as we approach all time PR territory (600lb+), some flaws start to emerge in technique.
Here's a breakdown of an incredibly common deadlift mistake people make; failing to engage the quads at the start of the pull. A smoother, more powerful start will lead to an easier lockout.
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Free Program #1: 2:43
Free Program #2: 6:50
[FREE PROGRAM #1] strongerbyscience.com/returning-to-training
[FREE PROGRAM #2]
The second free program is meant to be incorporated into your regular program. You will be doing 1 Single TWICE per week for the squat, bench and deadlift. The breakdown would be as follows:
WEEK 1
Day 1
Single @ RPE 6 (4 Reps In Reserve)
Day 2 (72 Hours Later)
Single @ RPE 7 (3 Reps In Reserve)
WEEK 2
Day 1
Single @ RPE 6 (4 Reps In Reserve)
Day 2 (72 Hours Later)
Single @ RPE 8 (2 Reps In Reserve)
WEEK 3
Day 1
Single @ RPE 6 (4 Reps In Reserve)
Day 2 (72 Hours Later)
Single @ RPE 9 (1 Reps In Reserve)
WEEK 4 (DELOAD)
Day 1
Single @ RPE 6 (4 Reps In Reserve)
You would then repeat this exact block a few times until your RPE 9 single is roughly 90-95% of your 1 Rep Max. Likely this will take 2-4 blocks depending on how strong you were. On days you do your single, you would work up to the single for the movement (say the squat) then do your regular volume (say 3 sets of 5). You're ADDING these singles to your overall training, there might need to be a slight adjustment to your overall training volume.
[PAIN RESOURCE] barbellmedicine.com/blog/pain-in-training-what-do
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[Our Podcast-Iron Culture] youtube.com/c/IronCulturePodcast
[Great Video By Alan Thrall] youtube.com/watch?v=nvENF4uTC7E
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[The Interference Effect with Dr. Mike Zourdos] youtube.com/watch?v=2JwS_uDKKKU&t=280s
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