Iain K's Powerlifting

Some nice PCPPing there.

What you weighing at the moment?

Cheers. Morniing weight is probably about 89 at the moment. Weighed in at 89.3 at the BDFPA finals but lost a kg over my hols last week. Back on the food plus some creatine and get back up to 91-92.

You must be about the same? Only taller with abbs

Stonehenge
 
Where the banshees live and they do live well

your halfway to the 82's kenders mate , might aswell ....... go-on .......... that beard must be half a kilo

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

No way. I don't want abbs that bad!

Stonehenge
 
Where the banshees live and they do live well

ORIGINAL: iaink

No way. I don't want abbs that bad!

and them carpets under your arms must be 3 kilos each

everyone wants abs kendy,and im sure you probably arent far off

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

Finest Egyption rugs under them arms! I'm 4-5kg of abbs probably.

As I have said before ,abbs are for boys, when you become a man it's time to put away childish toys

Stonehenge
 
Where the banshees live and they do live well

im sure they are there if you tense arent they kenders?

i can see the line inbetween my top 2 abs

i can see the line inbetween my top 2 abs

That's a gravy stain pal!

Stonehenge
 
Where the banshees live and they do live well

19/4/08

Squat- 165x3, 185x3x3
Band squats (light band)- 100x3, 120x3x3
Squats- 140x3x3

Nice session, better than last one anyway. Technique in the squats felt good but obviously no top end strength yet. Having the squits dosn't help your squating either! Band set up was doubled light bands under a pin set at just below knee height in the rack. This took a few trial sets to get right and they were still a little too deloaded at the bottom. Nxt week I'll move the pins down one and it should be spot on. Finished with some light speed work which was good and snappy. Today I am listing to Metallica whilst drinking a peanut butter, banana, chochlate milk shake yum yum!

Stonehenge
 
Where the banshees live and they do live well

21/4/08

Dumbbell floor press- 15x20x2

Circuit 7.5x2x8 of following;
Lateral raises
Seated dumbbell cleans
Bent over raises
Hammer kurls

OH press- barx20x2

My upper body felt battered today! Fri's session was too hard for a start back. Anyway got the blood moving and did some stretches but it was pissing in the wind today for all the good it did.

Stonehenge
 
Where the banshees live and they do live well

One day not in the gym and I am on pg 6!

23/4/08

Deadlift- 210x2, 225x3, 185x2x5
SLDL- 160x2, 180x1, 190x1 (pb), 200x1 (pb)
Shrugs- 120x10x2
Roman sit ups- 20x2

Bit more life in the bones today. Solid tripple and solid down sets. Just fancied doing a few singles on the SLDL as I fancied I could do 200... and I could

The shrugs were light as I had no straps.

The roman sit ups were done without any weight as I was being lazy! I somewhat made up for this by pausing for a count of 3 at bottom position the rep.

Stonehenge
 
Where the banshees live and they do live well

Nice work Iaink! Those are some mighty fine deads

Cheers Big K. Need to up my game a little over the nxt few weeks as I'll be doing some challenging doubles over nxt 2 sessions.

Stonehenge
 
Where the banshees live and they do live well

Deadlift 225kg
http://www.youtube.com/watch?v=DBnJDYzjsv8


SLDL 200kg
http://www.youtube.com/watch?v=NfEenRove_8

Stonehenge
 
Where the banshees live and they do live well

Nice lifts in those vids.

When you sldl do you feel it in your hams or lower back most? SLDL look so backy yet they are used as a leg exercise.

Also, this may sound like a stupid question but as I have never used olympic weights I don't know. How do you get that sort of weight onto the bar? It must be hard lift one side of the bar with 140kg already loaded on, to slide on another 20kg with just one hand.. Is there a way of propping up the bar so you can slide them on easily with both hands? I don't want to look like a complete idiot when I actualy join a gym and spend 10 mins struggling to load up the bar.

 Body Weight - 75kg
Bench - 140kg
Squat - 180kg
Deadlift - 180kg

Age - 21

what and when i your next comp matey ?

arent you doing 1 a week at the mo ??

also , are you training in equipment at the mo ? and if not , why not !!!


i love u

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

what and when i your next comp matey ?

arent you doing 1 a week at the mo ??

also , are you training in equipment at the mo ? and if not , why not !!!


i love u

Next comp is WDFPA Euro's held near Dublin on 21-22nd of June. Just sent of my invite. Carl will be there too

The current plan is to get in the equipment after that comp and to train for either the English Champs or my BWLA divisonal equipped or both. I may then finish of the year by doing an unequipped comp somewhere. I have a brand new bench shirt that I have not got into yet and a deadlift suit I have only had a little play with. There is virtually no chance me doing BWLA unequipped finals as it's held in Northumbria and it would cost too much for what may or may not be much of a comp! Shame, as I like to defend my title.

I love u too!

When you sldl do you feel it in your hams or lower back most?

During the lift hams, glutes and lower/upper back. It's purpose is to really hit the hip extensors hard i.e. hams and glutes. The back still works hard but generally staticlly. Despite the 'difficult look' of the lift, straight deadlifting beats me up far more both in the hams and lower back.

Is there a way of propping up the bar so you can slide them on easily with both hands? I don't want to look like a complete idiot when I actualy join a gym and spend 10 mins struggling to load up the bar.

Don't worry you won't. It's actually a little easier getting plates on an oly bar than a standard one. Getting them of is the biggest pain, but if need be rolling the loaded plates onto a 1.25-5kg plate helps, as dose working with a training partner. If your really flash you could buy a bar loader as they have at comps!

Stonehenge
 
Where the banshees live and they do live well

25/4/08

Bench press
60x5
70x5
80x5
90x3
100x3
110x3
120x3
125x3

Pin press (+3-4")
100x3
120x3
140x3

PP
60x3
70x3
80x3

OHP
60x3
70x3
75x3

PP
60x3x2

Squat
100x5
120x5
140x3
160x2
180x1
195x3x2

Band squat (doubled light bands)
60x3
100x3
120x3
140x3

Pull ups / dips
0x5/10
5x5/10
10x3/10

Off to a stag do in Cardiff in 30 mins so had to put togther this afternoons bench session and sats squat session this morning. Wasn't feeling it so just did a couple of tough tripples and left it at that. Did some nicer OH work which was the better lifting of today.

Word of advice. If your band tension is greater than that of an un-secured power rack it may cause problems! Trying to rack the 140 I realised I had turned the whole set up into a 'yoke' and moved the whole thing a foot foward ! Racked it in the end with some jiggery-pokery!

Stonehenge
 
Where the banshees live and they do live well

HAHAHAH! could have been tricky if you couldnt rack it and had to go to the stag do with a powercage on you

There as def a moment when I thought what the **** am I gon do with this as pins where set to low to catch the bar. Lucky fumbled one side of the bar on and then other was no probs!

Just been gorge scrambling in the brecon beacons. Awesome stuff and managed not to hurt myself allthough my left arm was hurting a little. So a bonus!

Stonehenge
 
Where the banshees live and they do live well

28/4/08

Pulldowns- 10x3
Cable rear delts- 10x3
Hammer kurls- 10x3
Straight arm pulldowns (1 arm0- 10x2
Seated dumbbell cleans- 10x3
Band dislocates

Just some extra light upper back work today. Didn't break a sweat.

Stonehenge
 
Where the banshees live and they do live well

Didn't break a sweat.

Lazy c.unt.

Lazy c.unt

Or I could be so amazingly well conditioned that the above work was easy'll accomplished despite being of high intensity...




.... nahh I'm lazy! Or at least lazy when I need to be!

Stonehenge
 
Where the banshees live and they do live well

watched the vid on the deads with bands, do you feel they make a lot of difference ?

my journal 

ORIGINAL: iaink

28/4/08

Pulldowns- 10x3
Cable rear delts- 10x3
Hammer kurls- 10x3
Straight arm pulldowns (1 arm0- 10x2
Seated dumbbell cleans- 10x3
Band dislocates

Just some extra light upper back work today. Didn't break a sweat.

boring workout iain! very very boring.

seated dumbell cleans? they for the delts im guessing?

boring workout iain! very very boring.

seated dumbell cleans? they for the delts im guessing?

Yes and yes. Help with shoulder health and mobility.

watched the vid on the deads with bands, do you feel they make a lot of difference ?

I used to do them alot and found they did help, but not indispenisble but any means. However for whatever reason they have fallen out of favour so am gona try and get them in more. However the belt set up didn't feel as good as I remember. Wish I had a good way of securing them to the floor.

Stonehenge
 
Where the banshees live and they do live well

30/4/08

Deadlift

100x5
120x5
140x3
160x3
180x2
200x2
220x2
240x2
220x2
200x2
180x2

Reverse band deadlift

200x3
220x3
240x3
260x3

Power Cleans

60x3
70x3
80x3
90x2

Good session. I felt I lacked a little power of the floor but it was solid enough. Worked up to a nice double and back down. Left gas in the tank. Reverse bands were fun. Only tried em a few times and this was 1st time with a proper set up, good stuff! Last set was hard. Cleans were okay, but 90 didn't feel great, for whatever reason, so finished there.

Stonehenge
 
Where the banshees live and they do live well

Deadlift 240x2 http://www.youtube.com/watch?v=TgdzOKMvkLg


RB deadlift 260x3 http://www.youtube.com/watch?v=6Va-akhdkjQ

Stonehenge
 
Where the banshees live and they do live well

Easy double there mate. Reverse bands look like a good crack.

Cheers Tony. The reverse bands look a good shout to help with mid range-lockout whilst still getting the full ROM in. Unfortunatly I normally do my deadlift training at uni which dosn't have a power rack. I think over summer I'll be training near home more.

Stonehenge
 
Where the banshees live and they do live well

Nice pulls mate, looked easy for you.

Didn;t know you had a journal, I'll have to have a look back through...

Drew Price BSc MSc 
Registered Nutritionist and S&C coach       
Consultant to Multipower Sportsfoods and Healthy Action
       
 

Some good numbers you're putting up mate!

200kg SLDL, lol.

Drew Price BSc MSc 
Registered Nutritionist and S&C coach       
Consultant to Multipower Sportsfoods and Healthy Action
       
 

Cheers Drew. I'm only 3 training weeks from my last comp so have some in the tank still, or should have. Next week will push for a double pb in the deadlift, week after I'll have ago at a pb at a gym comp, then I'll start a 5 week cycle before WDFPA European champs in june. Its all go

Stonehenge
 
Where the banshees live and they do live well

great lifting mate, looks like we will be in the same comp in september

my journal 

good sesh there iain! thats more like it

great lifting mate, looks like we will be in the same comp in september

Cool. I'll know somone that can put a shirt on !

My back is fooked today. Irritated and inflammed an old injury, mainly I suspect from band squating on friday. Luckly anit-infalmitories and ice came to the resce and got me into work! Shouldn't hold me up to much but fris training wil be limited.

Stonehenge
 
Where the banshees live and they do live well

Great deads, Iain. I'm impressed and jealous. But these little shoulder work outs as just as important in the grand scheme of things. Boring, yes. Necessary, yes, yes, yes.

Winners are just dreamers who didn't quit

Totally agree GO! Even just the acute effect of getting blood into the shoulders and feeling looser and more mobile after is worth it. not least the chronic effect of maintaining shoulder health.

Stonehenge
 
Where the banshees live and they do live well

2/5/08

Dips
0x5
10x5
20x5
30x3
40x3
50x3
60x1
65x1 (pb) http://www.youtube.com/watch?v=5bIKXCh5Xls
70x1 (new pb)
75x1 (newist pb!)
60x3 (pb)
50x5 (pb)

Chin ups
5x3

Seated shoulder press (smith machine)
60x6
70x6
80x6
70x6
60x7

Cable row
10x3

My bad back perculded me from benching or squating today so just got some press training in as best I could. Training at uni 'fitness suit' meant not free weights, however it dose have plates for the smith machine and dips bars to make some real use out of em. Dips where fun, chins okay, shoulder press was what it was and rows done light.

That was that. At least some cheeky pbs to keep me going before my back mends whihc should be in time for deadlifting nxt weds.

Stonehenge
 
Where the banshees live and they do live well

5/5/08

Machine lever rows
15x10
20x5
30x5
40x5
50x5x3

V grip pulldown
8x2, 6x1

Seated OHP
barx10
60x5
60x8
60x3

Seated dumbbell cleans
5x10
7.5x10
10x10

My shoulders were very tight and sore today, no doubt from the dips on friday. No worries still went to plan today. A bit of extra upper back work and some light OHPing. Shoulders feel better for it.... well they do know, not whilst walking home!

Back seems okay so hopefully will get the last heavy double of this 4 weeks cycle on weds.

Stonehenge
 
Where the banshees live and they do live well