Iain K's Powerlifting

25/1/10

Squat (low bar, oly shoes);
barx5
60x5
100x3
120x3
140x3
160x2
180x2
160x2
140x2

Bench press;
barx15
60x5
75x5
90x3
105x3
105x3
105x3
105x3

Push press;
30x5
50x5
60x3
70x3
80x3

Bradford press- 50x10, 50x8
Face pull- 15x2

Fancied tweaking the squat today. Lower bar poss and oly boots on. Felt good and the 180 was a fast as it was gona be after sats heavy work. Mmmmm... think I'll do next session this way and see how it goes with 200kg odd on the bar.

Benchihg solid enough as was push pressing

low bar and oly shoes is the way to go!

How much difference, position-wise, for you between high and low bar?

I've always had it in a fairy mod to high position, but not a true high bar. However still closer to a classic high bar than low.

Moved the bar down 1-2" where I have it for equipped work.

You could say if it 'ant broke etc etc', but of late my groove raw squating isn't at it's best (strong but not as it was) and logically with my overall style of squat a lower bar position should give me better leverages. But we'll see

Makes sense mate. ;o)

No lifting middle of this week. Condesing thurs deadlift and squat/bench into fridays 3 lifts day and probably sq/bp sunday too.

Planning to up the squats to x3 per week and base 2 sessions on working up to a solid single/double for the day, and baseing down sets on that. A daily max if you will but it won't be a real max, just what feels nice and doable.

I'll bench twice a week and deadlift once a week. The 3rd block of squats will be after deadlifting and will do em high bar and deep.

Will do another x2 weeks of the current plan before starting the above. This will take me up to mid march were I'll start to introduce the gear. Although may do one session in wraps soon anyway.

iaink
 

This will take me up to mid march were I'll start to introduce the gear. 

Now, I know what you mean!

lol

29/1/10

Squat;
barx5
100x3
120x3
140x2
160x2
180x1
200x1
217.5x2 (pb.. this as you'll see was s.w.e.e.t!)
180x2
180x2
180x2

Bench press;
barx15
60x5
75x5
90x3
100x2
110x1
120x1
130x1
140x2 (pb.. messed up 3rd rep)
105x5 (narrow grip now)
105x5
105x5

Deadlift;
70x3
120x2
160x2
180x2
200x1
220x1
240x3
200x2 (total re-set)
200x2
200x2

Great session today!

Moving the bar down and oly boots felt good today. New double pb is no doub best bit of raw squating I've done in a gym. Have a vid and it is lovely!!

Bench good. Another double pb. May have had a fightinng chance at a tripple but snatched at the 3rd rep and tried to get a bit of extra bounce. All this did was throw me off groove!

Finished with some solid deadlifts. Not on fire but good all the same.

Very good days!!!

Vid to follow

in terms of weight handled, wats the difference between high and low bar squats?
 i mean can ui handle more weight doing one than the other??

great work though iain.
how did the bradford presses go? ive never tried them but fancied given them a try sometime.

****ing legendary work

Cheers.

Mr- Very technically lower bar position will allow for better leverages... but it's a bit horses for courses and oly lifters do some sick work with high bar.
 
My current position is not that low.. just an inch or so lower than I am used to..

.. actually were I have it for equipped squats

Lovely work. I think i've finally found my ideal bar position to suit my long legs and shortish torso - it's about a mile south of where it was when you came down to City last year! Pretty much in line with my rear delts, makes for a beautiful squat though.

I am very very impressed at that PR you just posted in the squat. weldone mate. bench press is solid also, great volume for a strength program. Looking all over your lifts will inspire people.And i am inspired at how good your program looks. all exactly according to theory and paying off gr8 by looks of it. what is ur weight atm?

Cheers CF. I lift in the 90's. ATM morning weight is 89-91kg

Not weighed myself in a couple of week since I dropped the iron on my dig scales... the scales lost :)

Superb session Iain. Brilliant mate.

Cheers

Currently youtube won't play my squat vid. It took 50 min to load. It says it.s loaded but will iot ****innnnnngggg playyyy?

.. will it fucccckkkkkkk!

Ahhhhhhhhhhhhhhhh techno hate!!!!

http://www.youtube.com/user/IainK76#p/a/u/0/pHu-coEp56g

Carn't embed it yet!!

Those squats were sick mate, properly buried them. Definitely had a good shot at 140 x 3 too.