Iain K's Powerlifting

Plenty of volume going in there Ian, good work.

Checked out your squat vid, looked nice and easy! Keep it up.

Cheers pal.

Volume starts to come down next week.

6/3/10

Deadlift;
70x5
120x3
140x2
160x1
190x1
190x1

RDL;
130x3
140x3
150x3

Punch bag- 5 x 1:1 min

Light little session. Which was good as not in any shape to do much else sat morning for whatever reason.

sat morning for whatever reason.

Busy Friday night?

Unfortutanly not CF!

8/3/10

Bench press;
barx15
60x5
75x5
90x2
105x2
115x1
130x2
130x2
130x2
130x2
130x2
130x2

Squat;
barx5
60x5
100x3
125x2
145x2
165x3
165x3
165x3
165x3

One hand dumbbell push jerk;
20x5
30x5
35x5
40x5
45x5/3
50x1/0

Dumbbell hang clean and press- 20x10x2

Nice session yestarday. Benching felt sweet. Start on solid singles next week for last few weeks of heavy work.

Squats felt good better than last thurs.

Finished with some nice dumbbell over head work. Tech is coming togther well and moving well around the dumbbell. 55kg mini circus dumbbell is still gona be a mission!

hi mate, not sure how to word the question without sounding like an arse, but thats not how its ment!

why the multiple sets of 2 reps on the 130?  would it not be the same as just doing a set of ten or twelve, which is what i would do with that sort of weight, or is there a reason for just doing 2 at a time?

if that reason is you are maxed out at 2 them please dont think im being a d1ck!  i thought you could bench alot more than that so presuming that you could do more than 2 reps at 130

lol

Strength training is not about inducing fatigue all the time.  

130 is about a 5 rep max. I did 12 reps with it yestardy. Further low rep sets mean you practice your set up and technique to a higher degree.

So I did a nice bit of volume at approx 87% with good tech and pretty good barbell speed over the session.

Same as my squating today. It was a light session focused on tech and speed/power.

training with submaximal weights is a great way of strength training.
its how wendler outlines his 5/3/1 program really.
as u say, it will surely help with technique too.

nice work iain.

iain, how different is a 'meet grip' to what say most people would bench with?
to give u an idea, i bench so that when the bar is lowered to chest, forearms are pretty much parallel to the walls, i.e. straight up.

also, is this lighter phase with deads and squats due to a comp coming up soon?

Nice work Kendog.

Few things - you ever used a hook grip before for Deads? For some reason i'm going through a phase of paranoia about muscle imbalances, bicep tendon tears and the like with over/under grips

I'm intending on switching my under/over hands a bit now, but the does the hook grip offer better grip 'quality' than over/under?

Over/over isn't an option unfortunately because of my puny grip strength

My meet grip is max legal grip allowed ie 82cm. For me it means my arms are just out from vertical.

I'll take 1 light deadlift session every 4 weeks and one of my quat sessions is light due to a meet. But one light and on heavy is not unusual for me. squat wise

You need to commit for hook grip. In that it's a slow process to get used to it and toughen up the thumb. Don't do rep sets with it. You'll tear skin on your thumb.

As for bicep tears I've never seen one happen at a meet. It can happen randomly, generally it's guys with very well developed biceps it happens too.

Ah ok - that rules it out a bit then i suppose as i'm doing well off of 5's at the moment.

My shít arms will probably serve as a nice prophylaxis then Without putting too much speculation or baiting into it i'd imagine long term AAS use presents an increased risk too as it can affect collagen synthesis (and tendon integrity as a result).

guys with well developed biceps... lol

i think if your conditioned for heavy singles your unlikely to have a problem. 

If you ve always used a mixed grip surely you ll have grown accustomed to it anyway

dazc


guys with well developed biceps... lol

i think if your conditioned for heavy singles your unlikely to have a problem. 

That dose help lol

Ak_88


My shít arms will probably serve as a nice prophylaxis then Without putting too much speculation or baiting into it i'd imagine long term AAS use presents an increased risk too as it can affect collagen synthesis (and tendon integrity as a result).

they can indeed, but there is conflicting evidence as to how and what the effects are
 
i think the most likely risk factor from steroid use isnt so much the affect on tendons, more the imbalance it can potentially create between muscle and tendon (ie muscle gets stronger quicker)
 
but for anyone, especially those who are very strong, there is always a risk of tears, ruptures and detatchments.
 
a friend of a friend tore his bicep off when he picked up a wheelie bin to carry it past a car!
 
 

I'd agree Daz.
Stongmen seem the most prone with all the 'odd' lifting they do!

Solid work Iain. Meets about 5/6 weeks out isnt it?

You tend to see biceps go durring odd, near max atempts.
I badly strained mine doing weight pull-ups for low reps. Probably one of the worst muscles to injure. Slow recovery (espcially when its torn), painful and never been right again.
Lift double overhand. Your grip catches up in no time.

Funnily enough I strained both biceps (or as I later discovered many years later the muscle under both biceps brachs) climbing rope using just my arms. I have since dveloped a tonne of scar tissue in the arms that has haunted me since I've been 16.

... and yes meet is just over 4 weeks now.

11/3/10

Squat;
barx5
60x5
100x3
120x2
140x2
160x2
180x1
200x1
200x1
200x1
200x1
200x1

Bench press;
barx15
60x5
75x3
90x2
105x2
105x2
105x2
105x2
105x2
105x2

Lat pulldowns- lots

Nice session. A competant series of squats without much mental effort. Next week singles at 210 and will need to kick up the aggression!

Light benching followed by lat pulldowns and finished with a load of stretching and mobilisation for shoulders, elbows and hips.

A vid too follow

Also got an interview for a position at Kingston Uni. Got to give a presentation on an area I am not familar with but there ta go. Only a week to prepare but hey ho.. power point and pubmed here I come this weekend!