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

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

:) 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

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.

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.

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.

Yes pal. Thats exactly right.

daKensta

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

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.

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?

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