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Cast Iron Strength
  • Home
  • Blog
  • About Marc
  • Contact Marc
  • Coaching
    • Cast Iron Strength Gym
    • Online Coaching
    • Edinburgh Barbell
    • What is Powerlifting?
  • Testimonials
  • Programming & Calculators
    • One Repition Maximum Calculator
    • 531 – Programme Calculator and Breakdown
    • Olympic Lifting Programme Calculators
      • 4 Week Novice/Intermediate Weightlifting Programme
  • Physiotherapy and rehabilitation services
    • Physiotherapy / Rehabilitation
    • About Alistair Inglis (Chartered Physiotherapist)
  • Cast Iron 10 week Bench Programme
  • The Brad Gillingham 12 week Raw Bench Program
  • Smolov Base Cycle
  • Russian Squat Routine
  • Russian Squat Masters
  • Coan/Phillipi Deadlift Routine
  • Low Carbohydrate Diet Macro Calculator (women)
  • Low Carbohydrate Diet Macro Calculator (men)
  • Intermitent Fasting Based Macro Split (leaning up)
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09 May
Uncategorized

Get the fuck out of your comfort zone

  • May 9, 2018
  • Posted by Marc Keys
  • Advice, comfort zone, high horse, hipocrates, preach
  • Leave a comment
Steady their boy, my high horse gets twitchy when we are about to go knee deep into another crusade.  If you’re looking to learn some cool training tips or not have your current thought...

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22 Sep
Uncategorized

Ten things “normal” people do, that you should avoid like the plague – Part 1.

  • September 22, 2017
  • Posted by Marc Keys
  • Advice, normal, Rant
  • Leave a comment
Do you ever get the feeling that you’re just coasting through life going from work, heading home watching TV, heading to bed and before you know it another 5 years have passed and the...

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03 May
podcast, Psychology

Whole ass it! Stop pussy footing around your life and fucking get after it.

  • May 3, 2017
  • Posted by Marc Keys
  • Advice, employment, future, life choice, taking the next step, uncertainty, work
  • Leave a comment
I just wrapped on episode 115 of the onlinestrengthcoach podcast.  A podcast that I think I will be rebranding under the cast iron strength brand although I will keep the back catalogue in the...

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03 Apr
General Advice, General Training, Opinion, Uncategorized

How to lift weights and not be a bellend. 7 Steps to being a better gym user.

  • April 4, 2016
  • Posted by Marc Keys
  • Advice, Gym, Opinion, Satire
  • Leave a comment
TL;DR - This post is highly opinionated and contains naughty words.  If you have a tendency to take things personally or don't want to have your exercise views challenged please click the back button.Lifting...

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24 Mar
Uncategorized

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

  • March 24, 2015
  • Posted by Marc Keys
  • Advice, Advicew, programme, Programming
  • Leave a comment
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...

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