Iain K's Powerlifting

You ve inspired me to now tape all of my training, warm ups, foam rolling, stretching, ball scratching and everything else I do in the gym as of next week 

I'd vid more but don't know how to edit stuff togther etc etc.

20/1/09

Deadlift;
70x5
120x5
140x5
160x5
190x10

Platform pull;
190x3
200x3
210x2 (plate slipped on first rep, alot of faffing and stuck with a double)

Pulldowns- 10x4

Complexes x 3 rounds

Last round;
30x10
Deadlift
SLDL
Upright row
Hang power clean
OHP
GM
Squat


Bit off sorts today. Shouldn't have bothered with the high rep set and stuck with a couple of 5's. Did the job.

The astute my spot some conditioning work! Need to improve my general conditioning a tad. As much for I feel like it rather than to make me a better PL.

Gona do some complexes after deadlift and possibly after light squat/bench day, plus gona get out for a small jog on sundays. And I mean small ie 10min and gradually build it up to 20 max.

23/1/10

Bench press;
barx15
60x5
75x5
90x3
105x2
110x2
120x1
132.5x4 (pb)
105x5
Narrow grip
105x5
105x5

Squat;
barx10
60x5
100x3
145x3
170x2
190x1
207.5x3
182.5x8 (pb)

Staggered leg press (nice on AK, result);
100x10
150x10
200x6
250x6

Solid session today.

Benching felt better today. Alot tighter and better tech than last week. Top set was nice. Not quite sure how I got the last rep up bu managed to press it out despite my back and shoulder collapsing. Ugl but i got there!

However squating never felt good. Just didn't have any gas and felt it warming up. Whether that's because I am run down from a rotted, infected tooth and minor cold or because I didn't have my normal breaky I am not sure. Regardless didn't have the fire I had last week. Still the tripple was 2.5kg of equalling a pb so it wasn't a bad set. Finished on a cheeky pb with 400lbs. I can def beat this either in weight or more reps @ 400lbs on a better day but a pb is a pb I guess.

Finished with the leg pressing as I want to get some easy quad work in.

All in all good, but need to squat better next week. I will be playin it by ear from now on. I'll not be going verbatum as to the planned poundages. If I don't feel good warming up I'l stick to work at @ 80%, feel good I'll go up to the target weight for the day.

Vids to follow

Lurrrrrvely sesh mate. RAW baby, the way to go - its the future! ;o) 

lol Until March anyway!

nice work mate.. good t see some PB's falling recently too!
and the complexes as well :-) kudos, hope u 'enjoy' them as much as i do! haha

Yeah. Complexs' weren't fun.

Next week I'll just use a bare and time rest.

nice session mate, really good benching

**** complex's 8 rep squats

Last rep!! Back started to flatten out, lost tension in shoulder blades, bar dipped, unecvem extension... but it went up!

Still a fookin good arch though mate.

Yeah it felt like my bacl flattened out completly on the last rep but it obviously didn't. Back felt a bit rough for a bit but stretched out squating

Nice arch on bench, need to work towards something like that myself.

Happy 100 pages

Nice work Iain. I'll have to give the complexes a try. What weight did you use?

Last round was 30kg.

Glad you enjoyed the leg presses!

I've looked at complexes as a possible alternative to low intensity (aka boring) cardio - how'd you think this sort of thing fits in with recovery for weights?

Fck, that arch is class mate. My legs are short as, so dya reckon i should use plates under my feet so i can raise myself for a better arch?

I do complex's x 2 a week, one session with more volume than the other. The easier session is quite easy to tack on to the end of training as a 'finisher', if you are only doing 2-3 rounds of it.

Owen- you can use blocks/plates in a meet if you ask. So try them out in training.

AK- I am not sure complex's are a replacment for a 45min steady state session, but maybe a 30min session. Recovery isn't much of a problem.