Iain K's Powerlifting

25/2/10

Deadlift
bar x small oly complex
70x5
120x3
140x2
160x2
180x1
190x1
210x1
230x1
250x1
255x1
210x1
210x1
210x1
210x1
210x1

RDL;
120x5
130x5
140x5
150x5
160x5

Complex- bar x 10 x 4 (60s rest);

Pull
Hang high pull
Hang power clean or Muscle snatch or Power snatch
OHP
GM
Squat

Great session today. Not because 255 is the biggest raw conventional deadlift of mine since nov '08. No... because I had an epithany. Not an amazing one, and obviosu one in fact, but one all the same. Here it is;

When deadlifting heavy I need to ****ING GET ANGRY, GIVE IT SOME ****ING LIFE AND DRIVE THAT **** OFF THE FLOOR TO LOCKOUT LIKE I AM GONA BREAK THAT BITCH IN HALF AND NOT USE LUBE!!!!.

Told you it wasn't revolational

I have just fallen into the habit of coasting during the deadlift. Being a bit too composed and layed back. It can work in the squat and bench as I have more to set up right and you've no choice but go at it whilst the weight is tryig to crush you squating. But no good deadlifting. Therefore I have been lacking a 2nd gear. Smooth, but as soon as the weight gets heavy I havn't been trying to accelerate the whole way through the lift. Stupid I know but there you go.

It was a planned light session today. But decided to take a decent weight and did have 255 in mind. Got to 255 and did it, but it did feel a bit funky. 230 and 250 felt like 255 should be sailing. Anyway I was happy and started some down work.

After the 2nd single at 210 I just got angry. Don't know why. The adrenalin was released, I was swearing under my breath and attacked the dam bar for all I had. Unsurprsingly it went up the fastest rep of the day and could have power shrugged it. Kept it up for the last 2 singles and the speed remained good. I then had the above epithany

That's the heavist I'll do now. Gona open up with 240-245 in april so will back down and work up to that. Not gona go for hail mary's at this comp, just get my meet deadlift back on line with some solid (but dam aggressive) lifting!

Ohhh and the RDL's felt great too, and that little bit better at the complexs! Vids to follow

Lol - interesting twist on your session!

I found myself getting worked up on my last set - but i think that was just aggression and adrenaline breaking through the fatigue barrier

NIce session and a very solid looking 250 there dude. I hear you with the aggression thing. I find I fall into the same trap myself and it's amazing what difference just a little extra focus makes

5kg more, with more than 5k of extra ropeyness :)

Well it might have been a slow rep but still very tight and solid

How tall are you BTW?

5'9" .. or just a bit over to be accurate

nice vid on the 255! 

Cheers Dazc

Still in the rebuild process in the deadlift but it's on it;s way back up and hopfefully towards the end of the year (GBPF Unequipped Britis) I can have a shot at a pb.

whats your pb mate?  255 is impressive at your weight considering 200 broke me! 

when you lift in comp how many warm ups do people do?  is there a specific way to train building up to a pb attempt in comp to give the best chance? 

still makes me cringe watching lifts with under over grip... lol

Nice work Iain. Strong lifting.

Dazc... I am not surprised your crining pal!

Best lift is 272.5kg and I have done 250x5 (paused, but not re-set) in the gym. So I am off my best currently.

In a comp you'll have a certain time to warm up ie the time between your last bench and first deadlift. Somtimes it may only be 20mins other times it may be 3hrs! 20mins is enough time, and obviously with a big gap you relax and eat too.

Training is all about technique, technique and making sure your volume and load are cycled and appropriate. That covers a lot of ground. One major aspect is not not actually got too heavy leading up to the meet. Save the pb for the meet if possible. I pretty much wouldn't drea, of taking a pb in the gym unless I was well, well away from a meet and rarely do anyway (I do rep pb's at times). I'd also do less work at the upper intensities deadlifting than the other lifts.

Good lifting, great vids.
I like the no faff, set-lift approach I could do with some of that. I will be trying to absorb as much of the technique as I can too as I would love my deadlift to look like that
...including the slow hoisting of the breeks, although a kilt would work even better I reckon

That is the blackest, straightest, bend-me-if-you-dare, looking mthrfkkr of a bar.

lol Best shorts for deadlifting! Kilt could be fun though!

Consistancy is key. If I had a vid of 70kg it'd be the same. Practice it from an empty bar to a max lift. 

That's a texas power bar. Pretty much a comp spec powerlifting bar. Great all round and value for money too (probably pick one up for £400). Much stiffer than a weightlifting bar. This bar is actually slightly bent at one end. Nothing you can feel but it's had a knock in the past

Excelent load of singles there mate. Looked good in the vids too! Don't know about those fcukin shorts though? Lokks like they would fit my fat arse. Are they trakkie bottoms cut down? Or can you actually buy em like that? lol

I bought em like that. They are actually my fav shorts for deadlifting in as they are least likly to pull up.. although on occassion... I normally only wear em for light deadlifts, which was gona be the plan yestarday :)

TBH I actually really liked the socks more.... but being bballer ludicrously baggy shorts are the norm to me

lol I got those shorts from H'M for a fiver. Good buy. 

Socks help stop skin, blood and hair getting on the bar. Sometimes dose though. And you can see the blood stains in the shower.

solid deadlifting dude