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

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

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

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

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

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!

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!

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.

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.

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.

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


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

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.

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

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!

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!

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!