Iain K's Powerlifting

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.

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!

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

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.

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.

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


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

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.

Nice pulls mate, looked easy for you.

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

Some good numbers you're putting up mate!

200kg SLDL, lol.

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

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

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.

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.

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.

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.

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.