Iain K's Powerlifting

At the moment its probably similar absolute (30-40kg) carryover and therefore less % wise. I'll let you know after sundays squat session! My lockout as always been good in the bench and over the years I have done a fair amount of board pressing etc. I think in time the relative carryoevrs may be similar. Tough to say as I am not that experinced in the gear.

Stonehenge
 
Where the banshees live and they do live well

Hmm! Interesting, thanks for that!

27/7/08

Squat;

65x5
105x3
120x3
140x3
160x2
180x2 (suit on straps down)
195x1 (wraps on, straps down)
225x1
240x1
260x1
272.5x1 (pb)

180x2 (gear off)
190x2
200x2

Good session today. Trained at 'The Gym' with John and Monica Porter. Much better environment than kingsland gym. Better rack, bar and great to lift with guys that know what they are doing and can help with the gear. 272.5 was solid slow lockin out but never felt any trouble. This will probably be a 2nd lift at the All English.

Thats it now till after my hols.

Stonehenge
 
Where the banshees live and they do live well

Nice session to finish on - enjoy your holiday!

Where you off on holiday to pal?

Camping in Cornwall! Or at least we will be after the misses takes her car to the garage this morning after she but cleaning fluid in the power steering yestarday!

Stonehenge
 
Where the banshees live and they do live well

600 lb squat, 400 lb bench, very nice indeed Iain

My Journal

Cheers. It was a good end to my 1st real equipped training cycle.

Stonehenge
 
Where the banshees live and they do live well

Going to have some juicy LM front squats filmed tomorrow! I hope you have a good time in Cornwall.

20kg to go.

Good stuff Dave, give him hell! In Devon now, head of tomorrow for a little camping in Cornwall.

Stonehenge
 
Where the banshees live and they do live well

Whereabouts in Devon? If you fancy a session hit the Exeter uni gym- bloody awesome!

20kg to go.

Cheers. I am in Exmouth that has a passable gym, which i will go to nxt monday. This week is hols time so no gym!

Stonehenge
 
Where the banshees live and they do live well

Lol fair enough mate, have a good one!

20kg to go.

Iain, dude,....

http://www.nme.com/news/acdc/38539

Drew Price BSc MSc 
Registered Nutritionist and S&C coach       
Consultant to Multipower Sportsfoods and Healthy Action
       
 

Thanks Drew.... just cum in my pants!!!! I'll be looking out for that tour!!! I saw them play Hammersmith about '03. THE best gig ever, only Maiden are up there with em!

Stonehenge
 
Where the banshees live and they do live well

4/8/08

Dumbbell row- 35x8, 43x10, 53x10, 53x15

Pulldowns- 10x2

Seated dumbell shoulder press- 21x12x2

Bench press;

60x5
70x3
80x3
90x3
100x3
110x3
120x3

Chest supported machine row- 10x2

Cubans-10x2

Bent over raises- 10x2

Hammer curls- 10x2

Just a little session in Exmouth to kick out the cobwebs. Wasn't gona do any comp lifts but did a little benching in the end, and felt better for it. Other than that just tossed about really.

Stonehenge
 
Where the banshees live and they do live well

It is better to toss, than not to toss at all!

I'm impressed. Youve got t'internet on a camping trip

With your bench shirt is there any carryover to your raw bench. Seems like a good 30kg extra for the shirted lift but has your unshirted bench improved?

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

I'm impressed. Youve got t'internet on a camping trip

With your bench shirt is there any carryover to your raw bench. Seems like a good 30kg extra for the shirted lift but has your unshirted bench improved?

At my 'inlaws' now in Exmouth so tinternet no probs.

I have not done enough equipped work to know (3 sessions this cycle). I am still doing full ROM raw work ie dumbbell, narrow grip and band stuff etc so tough to tell. So its not as if I am always in the shirt. I think the current training will, at least, not harm my unequipped bench

Stonehenge
 
Where the banshees live and they do live well

6/8/08

Deadlift;
70x3
120x3
140x3
160x1
180x1
200x1
220x1
240x1
210x2
210x2
210x2

Block pulls (+3", mid-shins)
210x1
220x1
230x1
240x1

Power split snatch;
50x3
60x3
70x2

PC + PP;
50x2
70x2
80x1
80x1

Gripper work;

Used a coc 1 and did 5 tripples on LH and 4 strap holds up to 5kg x 5s and a down set of 10 for RH.


Slow, out of groove and ****.... but as it's just after a hol, and 2 weeks since I pulled it was a solid session. Juts a bit of work really to get in shape for nxt sats 'Classic'. Next wed will do some light work and see how it goes at the meet.

Stonehenge
 
Where the banshees live and they do live well

A quick question on floor pressing if you don't mind. What grip is optimum here? I'm including them in my split on 'Arms' day (I still have a more traditional BBing bodypart split rather than a strength orientated split) but would also hope they have some caryyover to my benching.
My bench grip is thumbs just outside the outer rings.
My close-grip bench is thumbs just resting on the smooth part of the bar.
My previous floor presses have used my bench grip but I rack press with my close-grip bench grip.

(Is this making sense )

Or does it really not matter?

And also, will next Sat be unequipped?

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

If you want to make it more of a triceps exercise go with a closer grip I guess...If it is equiped im off out to get a deadlift suit!

20kg to go.

And also, will next Sat be unequipped?

Nxt sat is whatever the hell you want it to be! Anyway the deadlift is the only lift you can wear gear for, but if your have a deadlift suit go for it.

As for floor pressing use whatever grip you feel gets the job done. If you doing it to specfiically target the triceps then use a close or narrow grip. I think it does matter as it's a nearly full ROM pressing lift that done normally may be best suited to a chest day as opposed to an arms day.

I like using dumbbells to floor press with. For me it blows the **** out of my chest! A good repacment for a dumbbell press.

Stonehenge
 
Where the banshees live and they do live well

Iaaaaaaaaaaaaaaaaiiiiiiiiiiiiiiiiiin

How do you rate Good mornings for aiding squats/deads?

I'm debating switching out SLDL's for them to try and strengthen up my lower back some more, are they worth a punt?

Yes def have a go. Go real easy and decide which style will suit your needs. I think taking your squat stance with a little knee bend and decent ROM (belly parallel to floor) would be good. As in a squat break, at the hips 1st, but keep pushing back into the correct position. Very similar to a RDL's really.

Personally despite them being a good exercise I have progressed fine without them. But they tend to niggle my back now. They were fine (mostly) when I trained squat and deadlift together but not now they are on separted days.

Stonehenge
 
Where the banshees live and they do live well

Cracking.

I'm just looking for ways to help my back squat (i'm bored with fronties again so i'm determined to push some decent numbers with back squats) as whenever i get reasonably heavy, i start to drive out the hole and round over a bit - doing a semi GM to help me out.

The only problem is it leaves part of my lower back niggling and not nice!

/8/08

Bench press;

barx10
60x5
70x5
80x3
90x3
100x3
120x2 (shirt on)
140x3
150x3
160x3 (pb)
100x3 (shirt off)
120x3
130x2

Floor press;
40x5
45x5
50x3

Dumbbell row;
50x5
60x6
60x6

Lat pulldonw- 8x3

Very good session today at 'The Gym' Calmore Rec Centre. Best equipped bench session yet. Only my last rep on the top 2 tripples touched but everything felt smooth and powerfull. In fact had to reign myself back as only 1st best session of thsi cycel so more to come. My bum is tyring to come of more than during raw work so need to watch out for that. Also learning to pull down the shirt to get more out of it when needed.

Everything else was solid. Floor pressing was good and had plenty more in the tank. Rows where well off max sets as needed straps, and pulldowns were pulldowns.

Stonehenge
 
Where the banshees live and they do live well

Wicked benching mate, especially without having done much shirted work before! Did you see Hanley's meet report on tnation? He is pretty similar to you in terms of raw bench strength and he got like 190kg in his shirt I think. Are you shooting for a figure like that?

20kg to go.

Yes we have similar raw bench and 190 is gona hopefully be my 3rd attempt at all English. The figure I am shooting for nxt year is higher

Stonehenge
 
Where the banshees live and they do live well

Awesome work mate, a 200kg bench @ 90kg would be sick!

20kg to go.

160k x3 is a fcukin excellent PB mate.

Awesome work mate, a 200kg bench @ 90kg would be sick!

Off course my long term goal is more


Cheers Malc!

Stonehenge
 
Where the banshees live and they do live well

10/8/08

Squat;
barx10
70x5
105x3
125x3
165x2
185x2
185x3 (suit on, straps down)
215x3 (wraps on)
220x3 (straps up)
240x3 (**** not one in!)
240x3 (better)
250x3
140x3 (gear off)
160x3
180x3

Good session today. Wasn't feeling good warming up and 1st heavy tripple was ****, just wasn't concentrating. Anyway Monica layed down the law and I improved on nxt 2 tripples with 1st rep in and 2nd 2 borderline. I'll take that today. Need to concentrate on a big chest and getting straight into the hole. So much better training with the Porters. If I was on my own it probably would have ended as a **** session but with some advice it turned out productive.

Raw work felt better than during the warm up.

Stonehenge
 
Where the banshees live and they do live well

ORIGINAL: iaink

140x3 (gear off)
160x3
180x3


Raw work felt better than during the warm up.

I hate you!

20kg to go.

Did I saw it was easy?

Stonehenge
 
Where the banshees live and they do live well

Salt into wounds Iain, salt into wounds! But were they ATG?

20kg to go.

Good squatting session that Iain. I can't imaging that sort of weight on my shoulders mate to be honest, but if I am ever going to compete equipped then I must. yesterday I donned my suit but it is far too tight to get down with the weight. I just about managed to 210k off the pins, but I could get no where deep enough! It came up very easy, but then, it was nearer a half-squat anyway!

Any tips?

Any tips?

Is it a new suit? If so it'll stretch out. Still your not meant to get in the hole easy with a light load!

Either way you need constant practice in the gear to get it right. 1st session in one with little experince is always gona be ****e!

Stonehenge
 
Where the banshees live and they do live well

But were they ATG?

If you use words like 'hench', 'bros' and 'gona do some gunz and bench today' then yes it was ATG!

Stonehenge
 
Where the banshees live and they do live well

ORIGINAL: iaink

Any tips?

Is it a new suit? If so it'll stretch out. Still your not meant to get in the hole easy with a light load!

Either way you need constant practice in the gear to get it right. 1st session in one with little experince is always gona be ****e!

Only 2nd attempt, so early days, I guess.