Iain K's Powerlifting

LOL free is free..... good to see you still putting some good numbers away, even if things are against you in the gym

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

lol Yeah indeed. One of the guys that runs it I have met before at another gym, and he's a nice guy, so wasn't too critical when he asked me how it went. If I listed all the problems for me I'd come across as a bit big shot... even if I am right :) It was still a decent gym for general stuff. Although I deffy anyone to say the bench felt good! Might I suited somone +6'!!?

29/1/12
 
Squat;
barx10
60x5
100x4
140x3
160x2
180x1
192.5x2x5
 
Bench press;
barx10
60x5
75x4
90x3
105x2
120x2x3
120x2 (ballista on)
135x2
150x1
 
18" pin pull;
60x8
100x5
140x3
180x2
220x1
260x1
300x1 (= strapless pb)
240x3x3
 
Seated dumbbell press;
10x10
15x10
20x10
25x10
 
Power shrug (hooked);
60x10
100x10
140x10
 
Nice sunday session pitched just right. Much better this week afer the shuffle around of squat and bench blocks of work.
 
Squats felt as they should be and so did the bench. Bench was a loverly progression on the 3 doubles. Each one tighter than the last and the final one was spot on even with big pauses. Ballista work was fine. Should have stuck with straight weight for the doubles. Got a hand off for the 150 and the hands were on on the single. Felt clean but wasn't how much the hands had steadied it so left it at that.
 
18" pulls were solid. 300 was def a max for today! 80% work was snappy. Asssistance work all good. Will be brining in powershrugs week after next in anger but today and next week will do some light work. Will use a hook grip just to keep my toe in whilst I am back to using mixed grip on the deadlift.
 
Next week last week at 80% squat and 120 bench. Will be 5's on thursday. After that I'll add 7.5 and 5kg respectively and have another 4 week block increasing reps on my hard day.

2/2/12
 
Squat;
barx8
60x5
100x4
140x3
160x2
180x1
192.5x5x4
 
Bench press;
barx10
60x5
75x4
90x3
105x2
120x5x3
120x1x2
 
Deadlift;
60x5
100x2
140x2
180x1
220x1
245x2
202.5x3x4
 
Nice sess. Hard session.
 
Squats not moving quite as clean as last week but still good. 5;s wiped me out though, Could have done another set but tech would have been scrappy and really would have been wiped out even more for the later lifts!
 
As it was come bench press I felt shattered! Overall strength was fine but so fatigued UI was struggling to hold my tech and tightness over the 5 reps. 3rd set of 5 was so technically ropey I binned the 5s. I simply finished on two singles. Good move as these were very nice indeed.
 
Lower body had started to recover from the squats after the bench so deadlifts weren't bad at all. 245 was comfortable ish. Poss a tad slower but felt like I'd have made a valient attempt at 5 if needed. Down work wass sound. First rep was from a 'paused' set position.
 
Left the gym with more spring in my step than after the squats :)

245 is on for 5s....... I did wrong by popping in here LOL
 
All looking good tho

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

:) years time pal and you won't be far of it you wanted to be!

:) years time pal and you won't be far of it you wanted to be!

oy yes. I intend to crack 250 this year and then some

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Good ho pal.
 
5/2/11

Squat;
barx10
60x5
100x4
140x3
160x2
180x1
192.5x2x3

Bench press;
barx10
60x5
75x4
90x3
105x2
120x2x3
120x2 (ballista on)
130x3
140x3

18" pin pull;
60x5
100x4
140x3
180x2
220x1
260x1
290x1
310x1 (straless pb)
245x3x3

Incline bench;
60x10
60x10
100x5

Pulldowns- 10x3

Solid enough session but varied.

Squats never felt nailed. Struggled with setting up and some bar rolling going on. By working sets it was decent but felt just getting the 3 doubles done today was good enough. Moving up to 200 next week. Hard 4 weeke ahead

Bench okay. Again by time I go to working sets it was coming around tech wise. Not sure the ballista work is worth it? I will push on with it but need to think of a better frame work to use it.

18" pull was sweat today. Tech was better and 310 was a tad eaiser than the 300 last week. Down work was faster too.

Finished with a bit of assistance work. Randomly did incline pressing. 100x5 was hard. But in my defence it was all paused... and my incline tech is all over the place... and I have to lift of higher on the bench then slide down into the seat.. anyhoo 100x5 was hard!
 
 
 
 

so what's this ballista jiggery-pokery in aid of?
I can see how it might be beneficial for training for shirted benching (say it isn't so!), but what does it do for good honest benching?
I might get one.

SQ:230 BP:162.5 DL:250 OHP:120

Just wondering how have you came to the structure of your training regards % lifted?  Do you pretty much do your own thing or do you follow some kind of system?  You always seem to be lifting heavy every session yet I didn't think that was ideal for progress?  I'm just trying to understand how and why different methods work to help me decide how I'm going to move forward from now.

First PL Comp results
 
http://www.muscletalk.co....e-18-m4341068-p18.aspx

DK; yes the slingshot (ballista is strength shop version and not as much carryover) is designed for equipped benchers to do some lesser equipped work without getting in a shirt. However I am using it as as a supra max type lift whilst still doing a full ROM. Carryover isn't so huge so it may have some legs on it... not 100% sure yet though.
 
Ed; I generally come up with my own plans which will undoubtldy come from programs out there I have tried etc etc. Most of the time my bench and squat ARE based on a plan called 'Russian Masters Squat program', whilst my deadlift is currently following some 'Coan/Philip' plan. Off course altered etc. I don't go heavy all the time though. Last month it has been no more than 80% on squat, little less on bench whilst most of the volume pulling has been under 80% too. However I do go heavy every week on the block/pin pulls. Simply tried it and had no trouble doing it. You could call that block of work ME... but I don't de-load :). Even when I have periods of going heavy alot aka daily max style training. The bulk of the overall volume wil be much lighter.
 
I'd keep at the higher frequency work you've been doing. Even if you don't use a sheiko plan still train the lifts a couple of times per week.

iaink
However I am using it as as a supra max type lift whilst still doing a full ROM.

so an alternative to board presses? I can dig that.

SQ:230 BP:162.5 DL:250 OHP:120

Yes pal. Thats exactly right.

daKensta

so what's this ballista jiggery-pokery in aid of?
I might get one.

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

Secret gear whore!
 
9/2/12

Squats;
barx10
60x5
100x4
140x3
160x2
180x1
200x2x5

Bench press;
barx10
60x5
80x4
95x3
110x2
125x2x5

Deadlift;
60x5
100x4
140x2
180x1
215x3x3
190x3x3

Power shrugs (hooked);
165x5x3

Seated dumbbell press;
15, 20, 25, 30 x 10

Supersetted;
Flyes &rt; chest supported db rows;
7.5, 12.5, 15 x 10

Very nice session.

Squats moving very well. Nice speed and tech. Minor ephiphany confirmed today. I have noticed that whenever I squat in a rack where the hooks can be set in an ideal position I squat spot on. Obvious sure. However it's due to the fact that at my gym the lower setting I have to use promotes me to have a lower bar position than planned. So made a point to make sure to use a slighly higher poss and all was good!

Bench nice too. Moved well. Good job.


Deadlifts nice enough too. Back ligher this week (80% of the max I am basing this cycle off). Finished pull work with powershrugs. Hook grip hurt but was sound. I deadlifted the load of the floor and it still felt nice with the hook. Looks like I am missing it on the deadlifts lol

Finished with some nice assistance work.  

iaink


Secret gear whore!

the weights room, like the bedroom, can sometimes benefit from having something a little different introduced now and again.
something involving stretchy rubber, and a hint of getting tied up?
sounds ideal for spicing up my rather humdrum gym life.

SQ:230 BP:162.5 DL:250 OHP:120

Yo, did you see that vid on PLW of the guy benching 600lb x 6 raw? What do you make of that? Think it's legit?

JOURNAL
 
I'm tougher than leather, I'm smoother than suede,
Always never broke 'cos I'm usually paid.

Yes reckon its legit. He's posted stuff before and trained with other PL by all accounts. Sick stuff!
 
12/2/12

Squat;
barx10
60x5
100x4
140x3
160x2
180x1
200x2x2
190x2x2

Bench press;
barx10
60x5
80x4
95x3
110x2
125x2x3
100x5x2, x4 (various CGBP)

18" Pin pull;
60x5
100x4
140x3
180x3
220x1
260x1
300x1
325x0
240x3x3

Incline press;
60, 80, 100 x5

Dumbbell rows;
35x10, 45x10. 50x20

Solid session.

Squat was decent. However the plan of using 200 for this 'easier' session wouln't fly on sundays. Just a bit too hard for what I want of the session. I will stick to doubles with 190 instead, whilst I work the volume with 200 in my other session.

Bench nice too. Will be dropping the ballsista work for this 4 week block and just work CGBP after bit of tech work.

Last session of 18" and moving well. 300 was tough of the pins but moved well enough. Could have def made a strapless pb (+310), however wanted an all time 18" pull hence went for 325. It didn't move.... however on these pulls if it moves I can pull it and it felt it was very close to moving. Yes you read right, I am claiming a weight I didn't budge wasn't far off lolol

Nice little bit of incline and rows to finish.

16/2/12

Bournmouth barbell club, oakmead college

Squat;
Bar*10
70*5
120*4
140*3
160*2
180*1
200*3*4

Bench;
Bar*10
60*5
75*4
95*3
110*2
125*3*5

Deadlift (hooked);
70*5
120*3
150*1
190*1
230*2
190*2*3

Sumo;
150*2
190*1
220*1

Power shrug;
190*5*3

OHP;
Bar*10
30*10
40*10
50*5

Trained at the bb club today at oakmead college. Nice session and great to train with other letters and their coach Paul Rees. Will be making an effort to get down every few months. V good to see what others are doing.

All moved well today. Fatigued quick on the squats but got some nice all work in.

Bench was smoking today. Helped by the hand offs and meet bench set up.

Deadlifts bit tired so 230 was slower and users than should be. But first time using hook grip in a month so may take a few sessions to get dialed in. Did sumo for a jolly and then finished with a couple of assistance lifts. Good job

Good stuff Iain, yeah definitely great to work in with other lifters whenever you can.
 
Nice work all over.
 

I feel like I train in a box at times. I have the interweb for sure but nothing like talking to a proper coach, and seeing how some of the guys and girls whom pretty much train full time. Most of them train with the club most days. Massive work load and they trained blumin hard.
 
Def made me reflect on my own training. Off course being constrict to x2 a week I am limited in what I can do. Little room for much variety whether that be loading or lifts.

Hi Iain

Reading thru, some great sessions and good structure considering 2 x weeks training, lifts seem very good

When is you competition and what fed is it etc??

Nice deadlifting also 

"Don't measure yourself by what you have accomplished, but by what you should have accomplished with your ability." 

Cheers Danny.
 
I lift for BDFPA and/or GBPF. This year will be mainly GBPF. Was training for South West divisonal in April. Now I will be doing my own South Midlans divisional on 20th May where I live (Southampton)
 

19/2/12

Squat (started in converse);
60x5
100x4
120x3 (paused from here on)
140x3x2 (oly shoes on after first tripple)
150x3x2
160x3x2
170x2x2
180x1
190x1

Bench press (foam arch);
barx10
60x5
80x4
95x3
105x2
125x2x3

100x3x4 (foam out, eps pulsed - 2 reps chest to half way, 3rd full ROM)

100x3x2 (feet on bench, narrow grip)


16" Block pull (hooked);
60x5
100x4
140x2
180x1
220x1
260x1
300x0 (straps on)
220x3x3

BTN jerks- bunch of reps no more than 50kg

High bar squat;
40x8
80x8
120x8
160x1
180x1

Nice sesion today.

Paused work was nice. Played with my flats on but oly shoes def for the win atm. Did a nice amount of work. Sundays session squat session will be this for a good month now.

Benching decent. Will be using the foam roller under my back to help develop consistant arch. By the end I was just getting my bum down. Finished with a few different thinks benching; feet up work and doing half reps to spend time in lower portion of the lift (you havn't trademarked this Paul? lol). Again for next month this will be sundays bench training.

Carring on with block pull work now down to 16". My hook grip hurt today. First week getting back on it so to be expected. Def bit beat after thurs session. 260 moved well despite not 100% grip. 300 was welded to the blocks but it is my pb from this height.

Messed around at the end with BTN Jerks. Not great. High bar squats were very nice though. Tech wise as good as they have been, prob due to the mobility work I know do. This will be my last lift on sundays. I'll then do upper body assistance work after the main lifts on thurs.

My next meet has changed now. Was in April. Now it will be my own GBPF divisonal on 20th of may in Southampton. Gives me an extra month. Will finish of this 4 week block of work (2 weeks left) on the straight lifts and as can be seen add a little variety for the next month or more.

iaink


I feel like I train in a box at times. I have the interweb for sure but nothing like talking to a proper coach, and seeing how some of the guys and girls whom pretty much train full time. Most of them train with the club most days. Massive work load and they trained blumin hard.

 
There's something to be said being the lone wolf though 

They are TESTED feds aint they??

"Don't measure yourself by what you have accomplished, but by what you should have accomplished with your ability." 

Danny187


They are TESTED feds aint they??

 
BDFPA/GBPF are tested yeah. Pretty sure Iain is drug-free, except that beard of his is some kind of drugged up alien mutant attached to his chin!

Yeah he mentioned being drug free before, was just wondering on the feds as if they were untested I would have had a look myself :)

"Don't measure yourself by what you have accomplished, but by what you should have accomplished with your ability." 

I know for sure BDDFA/GBPF are tested.
 
I'm a bit out of the loop on what's happening with GPO/BPC/GPC, they might not be tested. Don't quote me on that though,

Your right those feds are not tested. BPC (GPC?) do raw meets. Or they do meets with knee wraps and call it raw :)
 
23/2/12

Solent Uni SnC

Squat;
barx10
60x5
100x4
140x3
160x2
180x1
200x5
200x3
200x4
200x3x2

Bench press;
barx10
60x5
80x4
95x3
110x2
125x4
125x3 (missed 4th)
125x2x2

Deadlift;
60x5
100x4
140x2
180x1
220x1
245x2
200x2x3

Powershrug;
200x5x3

Varied session.

Fancied just repping out with the squat. Hoping for the 8 mark. However just wasn't moving well enough and stopped at a hard 5. Had a rep or 2 left but just not feeling it. I was stiffer than normal today dsepite my normal mobility work over last couple of days. Susequent sets were much better though, and got some very nice work in. Good overall.

Bench as gash. Maybe bit tired pressing, but mostly the set up was rubbish at Solent. Terrible bench which dosn't fit well into the squat stands. Tried plates to make the height better but everything felt naff. Should not be missing a 2nd set of 4 at this weight. As such will be back down the public Solent Uni gym down the road from now on. Done some good work at this gym, and its a nice environment but time to cut it free!

Deadlift was okay. Warms up felt nic ebut 220 was too slow and could tell tired. Did my top double with a rep to spare. No doubt squatting is now cutting into my pulls atm. No probs at all. Solid today.

Finished with some nice powershrugs. I am doing them of the deck for a deadlift single then pulling from the hang (lower thighs). No time for any assistance work today.

Next session is down my mates garage on sat.

I got to compete with Ian Shaw at the weekend, decent bloke.
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Bench as gash. Maybe bit tired pressing, but mostly the set up was rubbish at Solent. Terrible bench which dosn't fit well into the squat stands. Tried plates to make the height better but everything felt naff. Should not be missing a 2nd set of 4 at this weight

I know what you mean mate
...I really did feel quite tired at one point during my 127.5 5x5 this week


 
 
Being able to have shoulders and backside in contact with bench whilst arched over a foamroller = does.not.compute. My back must be about as flexible as an ironing board.

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

Need to practice that ach pal!
 
25/2/12
 
Squat (paused, beltless);
barx8
60x5
100x3
140, 155, 170, 185, 200 x2
 
16" Block pull;
60x5
100x3
140x3
180x1
220x1
260x1
280x1 (-10kg of hook pb)
225x3x3 (straps)
 
Bench press (foam arch);
barx10
60x5
80x4
95x3
110x2
125x2x3
 
Bench press (pulsed);
80x5
90x5
100x5x2
 
Sumo deadlift (very modifyed, oly shoes)
60x4
100x2
140x1
180x1
220x1
240x1
 
Superseted;
Oly squats- 100x10x3
Lat raised (round the world)- 5x10, 7.5x10x2
 
Nice session today.
 
Squats were ace. Bang on the money tech wise. Good stuff. Left arm a tad sore so didn't do a whole load of work, but all groovey.
 
Did pulls after squats today just to give my arm a little rest. Good improvment from last week. Hook grip feeling more secure now but still a bit painfull (well more than well I am fully used to them anyway!). 280 was v hard but good for today. Solid down work.
 
Benching with arch was nice. All tight and good! Pulsed work still getting used to but good enough. Always feels a little strange when I get rid of the foam arch.
 
Played with a sumo style today for giggles. This was a very mofifyed sumo. Feet were just outside my hands so only a small setp out each side from normal. Hook was actually set off the inner knurling. Pretty dam happy with a hard 240 as my sumo pb is only 250, and 245 conv was hard enough on thurs. Will try and play with this some more.
 
Finished with a very quick paced squat and shoulder assistance. Breathing hard after first round! Will add weight to these oly squats and see were it leads over next few months. I have done 220 high bar but not with this narrower stance. 
 
Got some vids of thurs squats and last paused double. Will get a chance tonight to get em on to YT. As long as everyone likes gratuitous crotch shots?

40 plus


I got to compete with Ian Shaw at the weekend, decent bloke.

Indeed pal. Results showed he wasn't at his best?
 
Actually missed your results... I'm off to check!

1/3/12

Squat;
barx10
60x5
100x4
140x3
160x2
180x2
200x8 (pb)

Bench press;
barx10
60x5
80x4
95x3
110x2
125x6
125x4
125x3
125x2

Deadlift;
60x5
100x3
140x2
180x1
220x1
255x3 (pb)
180x3x3

Powershrug supersetted with lat raises (round the world);
200x5, 210x5, 220x5
5x10x3

Flyes- 10x10x3

Bench dumbbell rows- 10x10, 22.5x10, 30x10


Nice session and first couple of pbs of the year.

Didn't do much work on squats as can be seen, just decided to rep out with 200. Happy with 8. Just not conditioned enough to do any more lol

Bench was okay. Was still tight after squating so couldn't really get in a good enough poss. Still 125x6 is only 1 rep of my best so okay. Got some decent work in after.

Deadlift was indeed sweet today. Recovered from my squat set by then (lol), and felt good. Just got the feeling that it was pb time and low and behold twas. Had to re-adjust grip after 2nd rep and the 3rd rep.. well some noises came out towards the end

Bit of assistance work and job done.

Here ends my 2nd block of training towards my divisonal in May. Next blocks straight squats will be 205 and bench 127.5. Sundays will be the same; paused squat, foam arch bench, block pulls and bits thrown in such as sumo and another bench varient.

Great deadlifting mate also squat is very impressive, numbers I wish to get in near future......

Well done on PB and glad its going well 

"Don't measure yourself by what you have accomplished, but by what you should have accomplished with your ability." 

Cheers Danny

Did you hear that....
 
.... that was my soul breaking under your 255x3.
 
Looks like some souond work has been going on round here mate.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal