IRONCLAD / UNIT-01 / NY
REV 11.4 / BUILD 2026.04
—
●FLOOR OPEN 04:30 — 00:00
UNIT // IRONCLAD-01PLATFORM 4OCCUPANCY 18/40BAR 20KGHOOK GRIPSQUAT DEPTH BELOW PARALLELSPOTTER ONNO MUSIC REQUESTSCHALK LIVEAMBIENT 17.4°CRACK-03 OPENBAR SPEED 0.82 M/SRPE FLOOR 7BELT OPTIONALSHOES MANDATORYUNIT // IRONCLAD-01PLATFORM 4OCCUPANCY 18/40BAR 20KGHOOK GRIPSQUAT DEPTH BELOW PARALLELSPOTTER ONNO MUSIC REQUESTSCHALK LIVEAMBIENT 17.4°CRACK-03 OPENBAR SPEED 0.82 M/SRPE FLOOR 7BELT OPTIONALSHOES MANDATORYUNIT // IRONCLAD-01PLATFORM 4OCCUPANCY 18/40BAR 20KGHOOK GRIPSQUAT DEPTH BELOW PARALLELSPOTTER ONNO MUSIC REQUESTSCHALK LIVEAMBIENT 17.4°CRACK-03 OPENBAR SPEED 0.82 M/SRPE FLOOR 7BELT OPTIONALSHOES MANDATORY
IRONCLAD®
FILE INTAKE
[ MANIFEST // FLOOR SPECIFICATIONS ]
UNIT
IRONCLAD-01
OPERATOR
ELITE PROGRAM
FLOOR AREA
980 M²
CEILING
4.8 M
RUBBER
20MM HORSE MAT
GEO
40.7128°N / 73.9942°W
PLATFORM STD.
IPF SANCTIONED
STATUS
■ OPEN
> WE DON'T CARE ABOUT STEPS. WE CARE ABOUT KILOGRAMS ON THE BAR.
UID // FAC-IC01-8874-A
[ STAMP // HERO-A / ELEVATION 00 ]

IRONCLAD

BW CLASS
83KG
OPEN / M
TOTAL 1RM
0
KG
WILKS
0
DOTS 2020
PLATFORM
04
ACTIVE / 4
REQ. PLATFORM ACCESSFLOOR WALK
[ SCHEMATIC / PLATFORM-04 ]
+------------------------+
|  [ PLATFORM 04 / 3m ]  |
|                        |
|  |===O==[===B===]==O===|
|  |     |       |      |
|  |     |  BAR  |      |
|  |     |  20KG |      |
|  |     ---------      |
|   ^  SPOTTER  SPOTTER ^
|                        |
|    MONOLIFT // READY   |
+------------------------+
Platform 04
IMG-0417● LIVE
[ SECTION 01 / FLOOR SPECS ]

THE FLOOR

> 980 SQUARE METERS. 4 PLATFORMS. 12 MONSTER RACKS. 3.2 METRIC TONS OF CALIBRATED ELEIKO. ONE SHOE POLICY.

LAST AUDIT: 2026-04-01 · IPF INSPECTOR K. SØRENSEN
[FL-01]
4
PLATFORMS
IPF-GRADE
[FL-02]
12
POWER RACKS
ROGUE MONSTER
[FL-03]
8
COMPETITION BARS
20KG / 15KG
[FL-04]
11
SPECIALTY BARS
SSB · TRAP · BUFFALO
[FL-05]
3,200KG
COMP. PLATES
ELEIKO CALIBRATED
[FL-06]
6
CHALK BOWLS
REFILLED 06:00
[FL-07]
1
MONOLIFT
ELITEFTS MONSTER
[FL-08]
2
REVERSE HYPER
WESTSIDE ORIGINAL
[ SECTION 02 / TRAINING PROTOCOLS ]

THE
PROTOCOLS

> SIX SANCTIONED PROGRAMS. NOVICE LINEAR THROUGH CONJUGATE. YOU ARE ASSIGNED, NOT CONSULTED.
[P-001] · 01/6ADVANCED
WESTSIDE CONJUGATE
CODE // W/C
CYCLE
4-WEEK WAVE
SESSIONS
4 / WK
BAR TIME
5.5 HR / WK

> Max-effort and dynamic-effort method rotated across upper and lower days. Box squats, board press, chains, bands. For advanced lifters with an established squat above 180kg.

ASSIGNED BY DIAGNOSTICSPEC
[P-002] · 02/6INTERMEDIATE
RTS · TUDOR BOMPA
CODE // RTS
CYCLE
12-WEEK BLOCK
SESSIONS
4 / WK
BAR TIME
6.0 HR / WK

> Accumulation, transmutation, realization phases with autoregulated RPE targets. Built for IPF meet peaking with a tapered final fortnight.

ASSIGNED BY DIAGNOSTICSPEC
[P-003] · 03/6CLASSICAL
SHEIKO #29
CODE // SHK
CYCLE
6-WEEK PREP
SESSIONS
5 / WK
BAR TIME
7.5 HR / WK

> High-frequency, moderate-intensity Russian classical program. Five sessions per week, two competition-lift exposures per session. Volume before intensity.

ASSIGNED BY DIAGNOSTICSPEC
[P-004] · 04/6INTERMEDIATE
TEXAS METHOD
CODE // TXM
CYCLE
CONTINUOUS
SESSIONS
3 / WK
BAR TIME
3.5 HR / WK

> Volume Monday, recovery Wednesday, intensity Friday. The veteran intermediate protocol. One PR attempt per week, every week, for as long as it moves.

ASSIGNED BY DIAGNOSTICSPEC
[P-005] · 05/6HYPERTROPHY
5/3/1 BBB
CODE // 531
CYCLE
4-WEEK CYCLE
SESSIONS
4 / WK
BAR TIME
4.0 HR / WK

> Jim Wendler's 5/3/1 with Boring But Big 5×10 supplemental. Training-max driven, percentage-locked, slow and mandatory progress.

ASSIGNED BY DIAGNOSTICSPEC
[P-006] · 06/6BEGINNER
NOVICE LINEAR
CODE // NLP
CYCLE
8-12 WK
SESSIONS
3 / WK
BAR TIME
2.5 HR / WK

> Starting Strength-style linear progression. Add 2.5kg per session until you stall, then reset and advance. The fastest route from untrained to strong.

ASSIGNED BY DIAGNOSTICSPEC
[ SECTION 03 / EQUIPMENT ROSTER ]

HARD
WARE

> INVENTORY MAINTAINED TO IPF SPEC. BARS ROTATED PER 300 SESSION CYCLE. PLATES RE-CALIBRATED QUARTERLY AGAINST NIST WEIGHT.

[ PLATE STACK / ASCII ]
    |||||||    25KG RED
    |||||||    25KG RED
    |||||    20KG BLUE
    |||||    20KG BLUE
    |||    15KG YELLOW
    |||    15KG YELLOW
    ||    10KG GREEN
    ||    10KG GREEN
 ===[ 20KG BAR · COLLARS 2.5KG EA ]===
                TOTAL: 162.5 KG
[EQ-01]01/6

ROGUE ELITE COMPETITION BAR

20KG · 29MM · 190K PSI · IPF APPROVED

> Stiff shaft, aggressive knurl, bronze bushings. Squat and bench primary.

QA ▸ VERIFIEDSN-84000
[EQ-02]02/6

ELEIKO SPORT TRAINING PLATES

25KG · 450MM · CALIBRATED ±10G

> Red 25 · Blue 20 · Yellow 15 · Green 10. Tested to 20k reps.

QA ▸ VERIFIEDSN-84001
[EQ-03]03/6

TEXAS DEADLIFT BAR

20KG · 27MM · 90K WHIP · 400LB STATIC

> Maximum whip for conventional pulls. Deadlift platform exclusive.

QA ▸ VERIFIEDSN-84002
[EQ-04]04/6

OHIO SS / BUFFALO BAR

20KG · CAMBERED · 14° ARC

> Safety squat for ME lower days. Reduces shoulder load.

QA ▸ VERIFIEDSN-84003
[EQ-05]05/6

ELITEFTS MONOLIFT

4-POST · SHIFTED WALKOUT · 1000LB

> Competition-prep squat rack. No walkout required for maximal attempts.

QA ▸ VERIFIEDSN-84004
[EQ-06]06/6

WESTSIDE REVERSE HYPER

ORIGINAL · LOADABLE TO 300KG

> Louis Simmons design. Non-negotiable for posterior chain.

QA ▸ VERIFIEDSN-84005
[ SECTION 04 / COACHES ]

THE / CREW

> FOUR ASSIGNED COACHES. EVERY ACTIVE MEMBER PAIRED. RATIO NEVER EXCEEDS 1:10 ON PLATFORM DAYS.
CH-0114 YR / FIELD
M. KOLBEINN
105KG / BW

M. KOLBEINN

IPF / USAPL
MEET PEAKING
TOTAL
900KG
IPF GL
641.2
CH-0218 YR / FIELD
A. VOLKOV
93KG / BW

A. VOLKOV

RUS MASTER OF SPORT
CLASSICAL / SHEIKO
TOTAL
857.5KG
IPF GL
618.0
CH-0311 YR / FIELD
S. OKWU
83KG / BW

S. OKWU

USAW L3
DYNAMIC EFFORT
TOTAL
795KG
IPF GL
604.4
CH-049 YR / FIELD
R. SANTOS
72KG / BW

R. SANTOS

CSCS / IPF JUDGE
NOVICE INTAKE
TOTAL
622.5KG
IPF GL
582.1
[ SECTION 05 / TYPICAL WEEK ]

THE / WEEK

> STANDARD CONJUGATE TEMPLATE. INTERMEDIATE AND NOVICE SCHEDULES MIRROR WITH MODIFIED FREQUENCY.

[ TEMPLATE / WSB-INSPIRED ]
AVG WEEKLY TONNAGE / 18,400 KG
AVG BAR TIME / 5.5 HR
PEAK INTENSITY / RPE 9.5
DAYSESSIONPRIMARY LIFTRPE CAPBAR TIME
MONMAX EFFORT LOWERSQUAT WORK-UP TO 1RM9.5110MIN
TUEDYNAMIC EFFORT UPPERSPEED BENCH · 8×3 @60%775MIN
WEDRECOVERY / GPPSLED · HYPER · CARRIES545MIN
THUMAX EFFORT UPPERBOARD PRESS TO 1RM9.5100MIN
FRIDYNAMIC EFFORT LOWERBOX SQUAT · 12×2 @55%790MIN
SATCOMP. SIMULATIONSQ / BP / DL · OPEN PLATFORM8-9120MIN
SUNREST——0
[ SECTION 06 / MEMBER 1RM TABLE ]

THE / NUMBERS

> MEDIAN 1RM BY BODYWEIGHT CLASS ACROSS ACTIVE MEMBERSHIP. RAW, BELT-OPTIONAL, FULL-DEPTH. UPDATED 2026-04-15.

IPF-APPROVED MEASUREMENT
CLASSM.SQM.BPM.DLF.SQF.BPF.DL
59KG170 KG115 KG195 KG135 KG72.5 KG160 KG
66KG202.5 KG137.5 KG225 KG145 KG80 KG175 KG
74KG232.5 KG155 KG257.5 KG157.5 KG87.5 KG185 KG
83KG255 KG170 KG280 KG167.5 KG92.5 KG195 KG
93KG275 KG182.5 KG300 KG177.5 KG100 KG205 KG
105KG292.5 KG195 KG315 KG187.5 KG105 KG215 KG
120KG305 KG207.5 KG330 KG195 KG112.5 KG222.5 KG
120+325 KG225 KG345 KG205 KG120 KG232.5 KG
[ SECTION 07 / INTAKE PROTOCOL ]

HOW
YOU
ENTER

> FIVE STEPS FROM INITIAL FILE TO FIRST WORK SET. AVERAGE TURNAROUND: 9 DAYS.

> MEMBERSHIP CAPPED AT 40 ACTIVE. CURRENT WAITLIST: 6 NAMES. EST. PROCESSING 21 DAYS.
  1. 01
    STEP 01 / 5

    FILE INTAKE

    > Submit height, bodyweight class, three-year training history, current 1RMs. No honest unknowns penalized — we'll test.

  2. 02
    STEP 02 / 5

    STRENGTH DIAGNOSTIC

    > A coach meets you on platform 2 at 06:00 or 18:00. You work up to a top single on squat, bench, deadlift. RPE-capped at 9.

  3. 03
    STEP 03 / 5

    PROTOCOL ASSIGNMENT

    > Based on diagnostic and history: Novice Linear if sub-intermediate, 5/3/1/Texas if intermediate, Conjugate/RTS/Sheiko at advanced. No negotiation.

  4. 04
    STEP 04 / 5

    FLOOR ORIENTATION

    > 45-minute walk-through. Rack heights, bar handling, chalk etiquette, monolift operation, spotter hand signals, platform etiquette.

  5. 05
    STEP 05 / 5

    LOG / TRAIN

    > Every session logged. Every rep videoed on platform 4. You train. We watch. We adjust weekly at Sunday review.

[ LIFT LOG / LIVE FEED ]
RECENT PRs
●M-0417 · SQ 232.5KG///●M-0308 · DL 270KG///●M-0142 · BP 170KG///●M-0619 · SQ 205KG///●M-0501 · DL 255KG///●M-0344 · BP 145KG///●M-0208 · SQ 250KG///●M-0712 · DL 292.5KG///●M-0056 · BP 182.5KG///●M-0883 · SQ 195KG///●M-0431 · DL 240KG///●M-0228 · BP 157.5KG///●M-0594 · SQ 275KG///●M-0120 · DL 305KG///●M-0777 · BP 165KG///●M-0661 · SQ 222.5KG///●M-0417 · SQ 232.5KG///●M-0308 · DL 270KG///●M-0142 · BP 170KG///●M-0619 · SQ 205KG///●M-0501 · DL 255KG///●M-0344 · BP 145KG///●M-0208 · SQ 250KG///●M-0712 · DL 292.5KG///●M-0056 · BP 182.5KG///●M-0883 · SQ 195KG///●M-0431 · DL 240KG///●M-0228 · BP 157.5KG///●M-0594 · SQ 275KG///●M-0120 · DL 305KG///●M-0777 · BP 165KG///●M-0661 · SQ 222.5KG///●M-0417 · SQ 232.5KG///●M-0308 · DL 270KG///●M-0142 · BP 170KG///●M-0619 · SQ 205KG///●M-0501 · DL 255KG///●M-0344 · BP 145KG///●M-0208 · SQ 250KG///●M-0712 · DL 292.5KG///●M-0056 · BP 182.5KG///●M-0883 · SQ 195KG///●M-0431 · DL 240KG///●M-0228 · BP 157.5KG///●M-0594 · SQ 275KG///●M-0120 · DL 305KG///●M-0777 · BP 165KG///●M-0661 · SQ 222.5KG///
[ SECTION 08 / FAQ ]

QUERY
LOG

> MAINTAINED BY FLOOR LEAD. UPDATED WEEKLY AT SUNDAY REVIEW.

[ 6 ENTRIES / REV 11.4 ]
  • > No. Novice-linear intake assumes zero barbell history. We've taken an accountant from 0kg to a 500kg raw total in 20 months.
[ SECTION 09 / STANDARDS CONTRACT ]

NON-NEGOTIABLE

> EVERY MEMBER SIGNS. EVERY COACH ENFORCES. FIRST STRIKE IS VERBAL. SECOND STRIKE IS 14-DAY SUSPENSION. THIRD IS REVOCATION.
01

CHALK BELONGS ON HANDS AND BAR. CLEAN THE PLATFORM AFTER YOUR LIFT.

CONTRACT CLAUSE / 01
02

THE BAR IS SET DOWN. IT IS NEVER DROPPED UNLESS FAILED ABOVE 90% 1RM.

CONTRACT CLAUSE / 02
03

NO PHONES ON THE PLATFORM. CAMERAS ON TRIPOD STATION ONLY.

CONTRACT CLAUSE / 03
04

BELT USE IS OPTIONAL. IF WORN, BUCKLE IS FRONT. NO VELCRO BELTS BELOW ME LOWER DAY.

CONTRACT CLAUSE / 04
05

FLAT-SOLED OR HEELED LIFTING SHOES MANDATORY. NO RUNNING SHOES. NO BAREFOOT EXCEPT DEADLIFT PLATFORM.

CONTRACT CLAUSE / 05
06

COLLARS ON ALL WORK SETS ABOVE 60% 1RM. NO EXCEPTIONS.

CONTRACT CLAUSE / 06
07

SPOTTERS REQUESTED VERBALLY. EYE CONTACT CONFIRMED. HAND SIGNALS HONORED.

CONTRACT CLAUSE / 07
08

RE-RACK YOUR PLATES IN DESCENDING WEIGHT. SLEEVES CLEAR. BAR CENTERED.

CONTRACT CLAUSE / 08
SIGNED AT INTAKE · WITNESS BY COACH OF RECORD
ACCEPT & FILE INTAKE
[ INTAKE TERMINAL / SECURED ]

FILE
INTAKE

> SUBMIT INTAKE. A COACH OF RECORD WILL CONTACT YOU WITHIN 72 HOURS TO SCHEDULE THE STRENGTH DIAGNOSTIC AT 06:00 OR 18:00 ON PLATFORM 02.

ACTIVE MEMBERS
0
/ 40 CAP
WAITLIST
0
NAMES
> END-TO-END ENCRYPTED · NPI-VERIFIED · REV 11.4