Iain K's Powerlifting

ORIGINAL: iaink

2 whites to 1 red, 2 whites to 1 red!!!!

lol, the old brain is still tippedy toppedy !

ORIGINAL: iaink

30/5/08

Bench press;

60x5
70x5
80x5
90x3
100x3
110x1
120x1
130x3
130x3
130x3

2 board press;

140x3
150x3
160x2 (pb) http://uk.youtube.com/watch?v=HAf7DSSXXIw

Nice work indeed there... if you're anything like me then you'll be looking at 150+ for one rep in the comp

If you've done it twice before then how is it a PB?

It's a double pb.

if you're anything like me then you'll be looking at 150+ for one rep in the comp

Cheers but won't attempt 150 at my nxt comp. Best gym lift is 150 and best comp lift is 142.5. Depending how the squats go but may only attempt 145 on a 3rd lift. Possibly 147.5 if I havn't done as well on the squats and feel up for it on the bench.

Do you get any deltoid pain with board presses Iain? I want to work them back in to my benching, especially shirted work, but they destroy my shoulders. Not soreness, but just utter pain.

Do you get any deltoid pain with board presses Iain? I want to work them back in to my benching, especially shirted work, but they destroy my shoulders. Not soreness, but just utter pain

Nothing especially, but I can see this happening. Like pin presses, board presses but a lot of stress through the elbows and shoulders. I def feel it lifting but nothing out of the ordinary afterwards. It sounds like the lift is exposing some underyling niggle.

I'd try and stick at it but start of lighter and acclimatise yourself to the extra loads being moved?

ORIGINAL: iaink

Nothing especially, but I can see this happening. Like pin presses, board presses but a lot of stress through the elbows and shoulders. I def feel it lifting but nothing out of the ordinary afterwards. It sounds like the lift is exposing some underyling niggle.

I'd try and stick at it but start of lighter and acclimatise yourself to the extra loads being moved?

Cheers Iain. I do have rotator cuff problems, especially the right one. No comps for a while so I will have another bash and see what happens.

When are you competing next? The English powerlifting comp? You get a panic on if you don't do a comp every 10 days or so don't you?

You get a panic on if you don't do a comp every 10 days or so don't you?

WDFPA European champs in 13 days time!

ORIGINAL: iaink

Keenan when 5's are CV ya got to love it!!!


7/6/08

Squat;

100x5
120x5
140x3
160x3
180x2
190x1
200x1
212.5x2 (pb)
220x1 (borderline depth)
140x3
150x3
160x3

Good session today. The last heavy week before a comp can be a little flat for me, as was the benching and pulling this week. However had a bit more life today which was nice. Good double pb with a tad in the tank (215x2 would have gone), and although I think the 220 was borderline depth it went up sound. Down/speed sets where nice and snappy. Left the gym with lots of energy so all good for 2 weeks time.

Nice squatting, O Bearded One.

You seem to be having a few nice confidence building sessions before Dublin!

Great squatting mate.

Some nice work there bro. Nothing like going into a meet on the back of a couple recent PRs

Why do you wear a singlet in the gym though?

Why do you wear a singlet in the gym though?

It's good to lift in, why not! Particulary when deadlifting heavy, as otherwise the bar can ride up shorts or tracksuits. I am not as bothered when squating but still when certain pairs of shorts are in the wash I'll use a singlet.

9/6/08

Standing BTN Press- barx10x5

Standing OHP/PP (3/2)- 40x5, 50x5, 60x5

Dumbbell cuircuit- 5x10x3;

Lateral raise
Bent over Raise
Hammer curls
Shoulder press

Band traction


Just a little session getting some blood into the shoulders, a tiny amount of OH pressing and some stretching etc.

11/6/08

Deadlift;

70x5
120x5
140x3
160x2
180x2
200x2
220x2

Power shrug;

160x6
180x6

Roman sit up (plate behind head);

0x10
5x10
10x10

That was that. Deadlift training wrapped up.

Hey dude.

Do you ever do 3 or 5 boards?

Great looking deads session mate.

Do you ever do 3 or 5 boards?

3 board yes, best of 180kg. I have done a 4 board, but never a 5 board. Carn't see the point in it for me, I'd have about an inch ROM if lucky! May do some 4 boards when I start my shirt training in july but will mostly use 2-3.

13/6/08

Bench press;

barx10
60x5
70x5
80x2
90x2
100x2
110x2
120x2

Squat;

100x3
120x3
140x3
160x2
180x2

Effort = 0, Fun = 0. Job done. Squat and bench press finit.

good luck in comp!
boring session

16/6/08

Tabata (20s work +10srest x8);

Dumbbell front squat to shoulder press 10kg


Had a lazy weekend and waiting at home for some BT stuff to arrive today so just needed something to get the blood going for the day.

17/6/08

BTN press- bar x 10 x 5
BTN push press- 30x3, 40x3, 50x3, 60x3
Bent over raises- 15x3
Band pullthroughs- lightbandx10x3
Straight legged sit ups- 10x2
Crunches- 10x2

Last bit of training of any sort before the Euro's on sat. Doing the light BTN stuff with the bar has really improved my flexibilty and I did the BTN push press with good technique for the 1st time ever today. This lift will be the mainstay of my OH work when I am back in training.