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  • 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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19 Apr
Deadlift, Powerlifting

How to protect your lowerback while deadlifting

  • April 19, 2018
  • Posted by Marc Keys
  • Deadlift, lower back pain, Powerlifting, protecting your back, rehab, sore lower back, technique
  • Leave a comment
The following is a small exert from my upcoming first book on powerlifting.The conventional deadlift puts your hips further away from your centre of mass than any of the other powerlifts this can be...

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19 Dec
Powerlifting, Powerlifting Technique

Can you not fuck up for 20 seconds?

  • December 20, 2017
  • Posted by Marc Keys
  • Performance, Powerlifting, psychology, routine, technique
  • Leave a comment
https://www.youtube.com/watch?v=PwyCKhK2dZgLifting is a closed sequential skill - this means in non-jargon that it is a skill where the variability involved in its execution is down to the lifter performing the task there is no...

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28 Aug
Powerlifting, Squat

DEPTH BEFORE DISHONOUR – Phil Malin

  • August 28, 2017
  • Posted by Marc Keys
  • correct, depth, form, philosophy, squat, Standards, strength, technique
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The information superhighway was one of many phrases used to describe the Internet, a massive open library where ideas and ideals can be shared instantly to create greater understanding, enhance learning and join the...

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21 Jul
masters lifting, Powerlifting

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

  • July 21, 2017
  • Posted by Marc Keys
  • age, experience, form, technique
  • Leave a comment
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...

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