Iain K's Powerlifting

Don't mind at all pal!

These are just extra sessions for a bit of recovery and conditioning. As such they are as much for pre-hab as anything, ie keep my shoulders healthy and aid recovery. I'll have 2 sessions like this a week. One on monday that can be semi-serious lifting (may include soem decent shoulder and back work) and one on either tuesday or thurs which is almost totally recovery/pre-hab based, as the above was. I didn't note it down, but today I did some band dislocates and mobility on a fit ball for my shoulders and spent about 10in stretching my back and legs!

I then train deadlift weds, bench friday and squat sat.

I am resting up from real lifting this week as I have a gym comp on sat! I'll then be back into a normal cycle leading up to nxt comp.

Stonehenge
 
Where the banshees live and they do live well

16/5/08

Bench press:

Barx10
60x5
70x5
80x5
90x3
100x3
110x2
120x1
130x1
140x1
145x1

Pulldowns- 10x3

Chest supported raises- 10x4

Hammer curls- 10x2

Nice little session today. The plan this morning was do some speed work, maybe some tripples with 100, however my technique seemed to be working well so decided to see where it would take me. Ended up with some nice singles without working too hard and gas left in the tank.

My back still aint 100% but there you go! Onwards to tomorrows push and pull gym comp!

Stonehenge
 
Where the banshees live and they do live well

Raw?

Nice pressing dude

btw, is your name Iain? If so, is it pronounced "eee-ain" or "eee-an"? Really bugs me not know this hahaha

Good luck with the comp Iain. Some bloody good lifting going on there, id be happy with some of those 1rm in 5 years time i think

ORIGINAL: cricket_fire

Raw?

Nice pressing dude

btw, is your name Iain? If so, is it pronounced "eee-ain" or "eee-an"? Really bugs me not know this hahaha

"eee-an". 'Iain' is the Gaelic equivalent of 'John' and 'Ian' is the anglisised form of the name. Both are pronounced the same.

Winners are just dreamers who didn't quit

Cheers Martin!

Yes raw benching!

17/5/08

Sugdenbarbell Suthern Push n Pull Meet

Good days lifting today.

Suffice to say everyone had a grand time and pb's a plenty, particulary in the deadlifting!

My lifts today;

PCPP- 85x1, 95x1, 100x1 (new pb)

Deadlift- 252.5x1, 262.5x1, 272.5x1 (whooooo 600lbs goes at last!)

Total 372.5kg

****ing great day's lifting. New pb overhead and a little landmark lift, and finally, ****ing finally, 18 months in the making, the 600lbs and x3 BW deadlift falls!! **** me it was a tough lift but ground it the **** out!! You will see in the vid when it's posted I was quite happy

Finshed the days lifting with a little pin pressing as a jolly and a big KFC to get the kcals in! Plenty of beers will be flowing tonight!

Good to catch up with Sivvy today too.

Stonehenge
 
Where the banshees live and they do live well

any vids from the adders meet iain?

wouldve loved to be there but blasted bills said otherwise

This was the 'Suthern Meet' held in Southampton. Not the one at Adders. I hear there was some big lifting at adders with 7 peeps doing 300lbs plus overhead, a few doing 400lbs and a 210kg effort!!

Ours was a smaller affair but great fun non the less!

Stonehenge
 
Where the banshees live and they do live well

Well done on the 600lb deadlift!

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

Age - 21

Nice work, your lifts and training is impressive to follow!

Cheers guys!

Stonehenge
 
Where the banshees live and they do live well

http://www.youtube.com/watch?v=8v-EKzaYZng&eurl=http://www.sugdenbarbell.co.uk/forum.php?a=1511&page=14

Dam it seemed harder on the day!!!!

Stonehenge
 
Where the banshees live and they do live well

Hello Iain, I saw the vids on Sugden, but I must say - you did look rather pleased with that effort.

Excellent lifting.

Cheers!

100kg Power clean and push press

http://www.youtube.com/watch?v=y8spHWhA7CQ&eurl=http://www.sugdenbarbell.co.uk/forum.php?a=1511&page=15

Stonehenge
 
Where the banshees live and they do live well

What was that thing you sniffed before the deadlift?

Poppers?

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

Age - 21

ORIGINAL: iaink

Cheers!

100kg Power clean and push press

http://www.youtube.com/watch?v=y8spHWhA7CQ&eurl=http://www.sugdenbarbell.co.uk/forum.php?a=1511&page=15

Your hips should be lower starting than that!!

Poppers ! I don't think 10s of giggling on the floor would help my deadlift!

Its nosetorque aka smelling salts. Ably handed to me by Sivvy!

Stonehenge
 
Where the banshees live and they do live well

70kg power snatch. Poetry in motion If that poetry was a particulary crass limerick!

http://www.youtube.com/watch?v=HHd491LoH4g

Stonehenge
 
Where the banshees live and they do live well

19/05/08

Standing BTN press (snatch grip)- barx10x5 (Cheers Martin)

From the hang complex; Muscle snatch to power snatch (split) to overhead split squat- 50x3x5

Split snatch- 50x3x3

Power clean and split press- 50x3x2

I am not sure whether some of my terminology is off, but I am trying out snatching with a split instead of a squat. Fun session with limited rest ,that got the heart and blood going.

Stonehenge
 
Where the banshees live and they do live well

21/5/08

Circuit of following;
RDL, SDL, Shrug, Power shrug- 60x5, 80x5, 100x5, 120x5

Straight legged sit ups (plates behind head)- 0x10, 5x10, 10x10, 15x10

Lying band knee raises- light band x 10 x 3

Just a bit of light work today. Back was feeling sore so good to get the blood moving get some abb work in and stretch. My final build up to Euro's will start proper on friday.

Stonehenge
 
Where the banshees live and they do live well

ORIGINAL: iaink

Poppers ! I don't think 10s of giggling on the floor would help my deadlift!

Its nosetorque aka smelling salts. Ably handed to me by Sivvy!

i think thats what did it myself, tha perfect handoff, maybe we should be relay runners.....

im hoping to pull 272 soon, not really soon, but soon enough


did you say just doing the reps and speed work from the ed coan routine was good, or would you say the circuit is important aswell?

ORIGINAL: iaink
Poppers ! I don't think 10s of giggling on the floor would help my deadlift!

lol.

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

did you say just doing the reps and speed work from the ed coan routine was good, or would you say the circuit is important aswell?

I think the former is the best and main part of the Ed Coan thing. The circuits do help to get some good volume of assistance work in and it's hard going, but not as important as the straight work. Possibly more important in those lacking a bit of upper back strength?

Still if I was going to do the Ed Coan routine I would do it verbatum the 1st time round. Or at least as close as you can do it. For instance I didn't want to do GM's so I did some other stuff like RDL's and pin pulls.

Stonehenge
 
Where the banshees live and they do live well

Been considering Coan/Philipi myself.

Keep us posted as to your progress?

cheers for that, im tempted by the coan routine and the gillingham routine, the gillingham routine has alot of rack pulls in it, which would be beneficial for me

Been considering Coan/Philipi myself.

Keep us posted as to your progress?

If that's to me then I started the routine at the end of last year. In the end I missed a new pb at a comp but was close and I had pb'd my double, tripple and 5 max along the way. Since then I have based my deadlift training loosly on the system i.e. work up to one heavy set, drop down to speed work, and finish with an assistance lift (no circuits). I have a 4 week incremental cycles and I plan the loads as I feel, not really based on a %. This has culminated by 2 pb's the last two weeks (265 then 272.5). So from dec to may I have added 12.5kg to my deadlift. This is very good as if I get 10kg a year on a comp lift I am happy. Next step it to get 600lbs at a comp.

In summary following the routine is good but learing how to effectivly cycle your loads is better!

Stonehenge
 
Where the banshees live and they do live well

so how do you do yours, you see to do pulls from blocks one week, pin pulls another week, pulls from the floor another week, im lost lol

My general plan for my Deadlift training;

1) Heavy work;; 1-3 sets of 1-5 reps (normally when it gets close to 90% then one set)

2) Down sets; 3-6 sets of 2-5 reps.

3) Assistance lifting; 1-2 lifts that I will rotate (SLDL, Pin pulls, reverse band deadlifts, shrugs power shrugs) approx 3 sets of 3-5 reps. I normally will do one deadlift variant then if I feel like it a bit of shrugging.

That is that. I will do 4 week blocks of training and may start of with heavy work approx 80% and down sets of 60%. I'll then work up by approx 5% each week on both heavy and down sets. All %'s are approximate, as I go by weights normally, and work up to a top weight that I have in mind at the end of 4 weeks.

So I will pull heavyish and do speed/technique/down sets of the floor every week. What reps I actually do will often depend what I feel up for on the day, ie am I pulling well and quick?.

My bench and squat training is very similar although I will often do a bit more heavy work.

Stonehenge
 
Where the banshees live and they do live well

seems like a very solid plan mate, and it is obviously working for you, i think the down set will be beneficial for me in particular, ive been having a bit of a break from deadlifts,

with the 1-3 sets of 1-5 reps, do you just go for as many as you can hit at that particular weight? or just stick to a certain number? pulling heavy every week makes me feel burnt out and sick the lift (especially deadlifts), and i think the 4 week blocks would be a good idea

so say i was working towards 220 for 3 at the peak of the 4 week cycle would you stick with 3's or just do whatever to get the work in, going on how you feel?

sorry for all the questions, but with deadlift ive kindof just gone with how it felt, and i always end up sick of deadlifting

Sorry this is off topic, but sivvy1, I just noticed your signature quote - absolutely feckin brilliant!

Without appearing to be smug...

Oops, look what just popped through my mates door...

[image]local://upfiles/23758/8974060D1ABB4C19879632E055DC2040.jpg[/image]

The hologram is a pharaoh Eddie

Attachments are not available: Download requirements not met

- - -

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

Don't worry pal all 4 of my ticekets are on the way !

Stonehenge
 
Where the banshees live and they do live well

so say i was working towards 220 for 3 at the peak of the 4 week cycle would you stick with 3's or just do whatever to get the work in, going on how you feel?

Feel but 3 would be a good start. Remember this, a 4 week cycle aint much so don't expect big pb's of one. It's not often I'll attempt anything that I don't stand a very, very, very good chance of hitting. I have only missed one rep deadlifting in the gym all this year, and that was a 5th rep when my grip got funky!

I suspect however 220x3 is very double for you!

Stonehenge
 
Where the banshees live and they do live well

ORIGINAL: iaink
Don't worry pal all 4 of my ticekets are on the way !

Good stuff mate, good stuff!

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

We are travelling down sat morning and have rooms booked down the road in Kew. If you have standing tickets we should try and meet up on the day?

Stonehenge
 
Where the banshees live and they do live well

ORIGINAL: iaink

so say i was working towards 220 for 3 at the peak of the 4 week cycle would you stick with 3's or just do whatever to get the work in, going on how you feel?

Feel but 3 would be a good start. Remember this, a 4 week cycle aint much so don't expect big pb's of one. It's not often I'll attempt anything that I don't stand a very, very, very good chance of hitting. I have only missed one rep deadlifting in the gym all this year, and that was a 5th rep when my grip got funky!

I suspect however 220x3 is very double for you!

yea, i have done 225 for 2, so i think 220 should be very doable, very interesting iain, plenty to ponder over

ORIGINAL: iaink
We are travelling down sat morning and have rooms booked down the road in Kew. If you have standing tickets we should try and meet up on the day?

Yeah, that would be good! That said I have no idea about the plans, I am in a group of about 10 so coordination is going to be a pain.

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

23/5/08

Bench press;

barx10
60x5
70x5
80x5
90x3
100x3
110x2
120x3x5

2 Board press;

130x3
140x3
150x1
160x1

3 Board press;

160x1
170x1
182.5x0
182.5x0

Narrow grip tricep death (chest, 2 board, 3 board)

100x3, 5, 5

Barbell row (off floor);

100x5
110x5
120x3
130x3
137.5x3

Great session today. Felt like thrashing it a bit, but my volume will be reduced from here on in. Trained before lunch so despite the coffee, red bulll and jaffa cakes it took me a while to warm up. This meant my 5th tripple with 120 was the best, even having biggest pauses (2-3s). Board work was nice. A tough 160 of 2 and not too far away from a pb on the 3 board. I mucked up the 1st attempt, then was spent on the 2nd attempt. Good fun though. Board work allways feel like a deadlift you can go from great to **** very quickly!

Rowing was very good. Did em of the deck so a bit of leg drive but kept my upper body fairly strict.

Stonehenge
 
Where the banshees live and they do live well

Nice benching, Iain. Another young bugger catching me up!

Winners are just dreamers who didn't quit