Iain K's Powerlifting

Cheers! It'll be a while before I can mach your 'current' raw work. I have a suspition I will be more competitive in a shirt.

Stonehenge
 
Where the banshees live and they do live well

Thanks Iain

No probs!

24/5/08

Squat;

60x5
100x5
120x3
140x3
160x3
180x1
190x5 http://www.youtube.com/watch?v=ftXn4fhpKJk (PB, dam the memory on my dig camera!)
190x3
190x2
140x5
150x3
160x2

Abb shi t 10x3 of; straight leg raises, cable crunch and side cable pushdowns

Very good session today. Plan was to do 190 for 10 reps and was feeling good so did it with 5 up front as opposed to the planned 2x5. Down/speed sets where good and then finished messing around with some abb stuff. Well it kept me out of the house for another 15 mins!

Stonehenge
 
Where the banshees live and they do live well

Excellent squatting that Iain.

Cheers. I can tell I aint used to anything over 3 reps as I was ruined after that 5. 190x3 was HARD!!

Stonehenge
 
Where the banshees live and they do live well

Very nice work brotha

Cheers!

My Maiden tickets arrive today. 6 or so weeks to go!!!

Stonehenge
 
Where the banshees live and they do live well

Really impressive as always mate.

Your doing some solid work at the moment.

Thanks Tony

Today's less solid work;

26/5/08

Staning BTN press (snatch grip)- 25x10x5

Snatch jerk- 50x3, 60x3, 65x2, 70x2, 70x0

High pulls snatch grip- 60x5x2

Seated one arm dumbbell snatch- 15x5, 22.5x5, 30x3, 35x1

Pullthroughs- 10x3

Felt battered today. Fri and sats session hit me this morning and had trouble gettibng my undies and socks on! Just over an hour later I was trying to snatch, not good (and thats the excuse I am sticking too). I was power snatching okay, but when I got to 75kg I lost my balls and just didn't want to jerk under the bar, . Anyway got some work in and feel a bit looser now.

Stonehenge
 
Where the banshees live and they do live well

Cheers. I can tell I aint used to anything over 3 reps as I was ruined after that 5. 190x3 was HARD!!

This is my dilemma mate - Typically keeping reps to 5, then trying to pull a truck 100ft...the quads were flaming at 40ft mark I;m thinking of rotating weeks of typical powerlifting schemes of 3-5 and alternating next week with 15-20 rep schemes for muscle endurance

TOMMY TACK "Stickin it to the Stones "
My You Tube Vids..
http://www.youtube.com/profile_videos?user=ncpowerlifter

**** high reps. Just get strong enough with low reps you can pick up the truck and carry it

15-20 rep schemes for muscle endurance

*shudders*


28/5/08

Deadlift;

60x5
120x3
140x3
160x3
180x1
200x1
220x1
230x3
190 (+chains, 10kg at top)x2x5

Block pulls (+3", mid shins);

200x3
220x3
240x3

Abb stuff 15x3

Slow, sluggish start to the session, but it's what I expected. The down sets finally got going on the last 2 doubles and the block pulls where very good indeed. Last of those tripples was hardest set of the day

Stonehenge
 
Where the banshees live and they do live well

60x5
120x3
140x3
160x3
180x1
200x1
220x1
230x3

Nice.

Thanks Tony. It actually felt well off 'nice'. Despite the 10 days off from deadlifting I swear I can feel the fact I have done 2 pb's in the previous 2 sessions. Maybe thinking that I can is all that needs to happen for it to be so?

Stonehenge
 
Where the banshees live and they do live well

ORIGINAL: T0NY

60x5
120x3
140x3
160x3
180x1
200x1
220x1
230x3

Nice.

ditto!

Nice squatting dude! You would have got the last rep on cam too if you hadn't spent 20 secs getting ready

Superdrol log:
http://www.muscletalk.c...og-Pics-P1-m3517810.aspx

You would have got the last rep on cam too if you hadn't spent 20 secs getting ready

I know, there where some files on the mem card that didn't show up on the camera!! I try and chalk up after I press play to avoid mesing up me and my parners dig camera. She complains about chalk on the case as it is!!

Stonehenge
 
Where the banshees live and they do live well

haha true. I got myself a chalk ball now, so better grip might help me on my deads a little!

Superdrol log:
http://www.muscletalk.c...og-Pics-P1-m3517810.aspx

Nice deadlift work bro.

I know what you mean by the camera; hell practically everything I own is covered in chalk

30/5/08

Bench press;

60x5
70x5
80x5
90x3
100x3
110x1
120x1
130x3
130x3
130x3

2 board press;

140x3
150x3
160x2 (pb) http://uk.youtube.com/watch?v=HAf7DSSXXIw

Squat;

100x5
120x3
140x3
160x3
180x1
190x1
200x2 http://uk.youtube.com/watch?v=t-VEfmt_pok
200x2
200x2
200x2
200x2
140x5
140x5
140x5

Barbell row;

100x5
120x3
130x3 (feeling tired! http://uk.youtube.com/watch?v=21mpC5zXWJ8 )
120x3
110x3
100x5

Great session today. Benching wasn't 100% but it was solid and got some good work in including a double pb on the 2 board. Squats were better getting in a best for +200kg reps in a session. Plus they got better as they went along with the opening double (on vid) just too depth, but by set 3-4 they were getting buried and nicely grinding them out. It was a long session though and started to feel it on my top barbell row set (over 2 hrs by then).

That is all my real training done now for European champs. Next week will be a big drop in volume as I will practice my openrs and not a whole lot else. Week aftre wil just be light speed work and week of the comp I'll av my feet up!

Stonehenge
 
Where the banshees live and they do live well

As I said elsewhere mate, fcukin good session that!

Cheers pal. I am spent now. Feels good to essentially have my training for nxt comp under my belt!

Stonehenge
 
Where the banshees live and they do live well

all is well i see

some good sessions there mate

-

Cheers R3261! I hope all is well with yourself?

Stonehenge
 
Where the banshees live and they do live well

New goal - beat Iain's 2 board pr

New goal - beat Iain's 2 board pr

I'll have to help you by setting an new pr asap!

Stonehenge
 
Where the banshees live and they do live well

3/6/08

Standing BTN press- barx10, 25x10, 27.5x10x4
Bent over raises- 20-10x3
T-bar row- 6-8x2
Seated dumbbell cleans- 10x3

I didn't play with my snatch today Back feeling stiff and need to husband it when I can at the moment. Hence lots of stretching and foam rolling on the lower back at the end. Need to do the foam rolling bit more often.

Stonehenge
 
Where the banshees live and they do live well

Best wishes with your comp

TOMMY TACK "Stickin it to the Stones "
My You Tube Vids..
http://www.youtube.com/profile_videos?user=ncpowerlifter

Thanks Tommy! 2 weeks plus change out from it!

4/6/08

Deadlift;

70x5
120x5
140x3
160x3
180x1
200x1
220x1
230x1
252.5x2 (pb)
200x2
200x2
200x2

Some abbs stuff, planks whilst listining to the mighty DC!!

Solid session. Wasn't all guns blazing, and the 252.5 didn't go up as fast as the last 2 times I did it, but it didn't feel too hard just slower. Plus a cheeky pb didn't feel too bad for what was a low key sess!

Nxt weds just a few singles up to 220 to work me groove before 21st!

Stonehenge
 
Where the banshees live and they do live well

impressive work iain!!

Thanks again T!

See you look good in that singlet in your avatar, even without a cardy on

Stonehenge
 
Where the banshees live and they do live well

6/6/08

Bench press;

barx5
60x5
80x5
90x3
100x3
110x1
120x1
130x1
135x1 (missed a double, I'll blame my mate holding me for an age on the chest)
130x1
135x1

Floor press;

100x5
120x3
130x1
140x1

Chest suported t-bar row- 5x3

Lever pulldown- 8-10x2

Solid session down Cheetas gym in Hove with a mate. Only bummer was missing the double. Shouldn't have bothered, it wasn't the plan, and just didn't give it the ummph. Either way got some nice work in including some nice floor pressing with big pauses at bottom.

Stonehenge
 
Where the banshees live and they do live well

Damn I love your rep-ranges

Keenan when 5's are CV ya got to love it!!!


7/6/08

Squat;

100x5
120x5
140x3
160x3
180x2
190x1
200x1
212.5x2 (pb)
220x1 (borderline depth)
140x3
150x3
160x3

Good session today. The last heavy week before a comp can be a little flat for me, as was the benching and pulling this week. However had a bit more life today which was nice. Good double pb with a tad in the tank (215x2 would have gone), and although I think the 220 was borderline depth it went up sound. Down/speed sets where nice and snappy. Left the gym with lots of energy so all good for 2 weeks time.

Stonehenge
 
Where the banshees live and they do live well

Damn I love your rep-ranges

how dare you

-

How many weeks out from your comp R3261 and which comp is it?

Stonehenge
 
Where the banshees live and they do live well

Keenan when 5's are CV ya got to love it!!!

how very dare you

-

(borderline depth)

no need to mention this mate , its taken as red that you are borderline depth on every single squat , ever.

p.s.I love you

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

2 whites to 1 red, 2 whites to 1 red!!!!

Stonehenge
 
Where the banshees live and they do live well

252.5x2 (pb)
200x2
200x2
200x2

Some abbs stuff, planks whilst listining to the mighty DC!!

Solid session. Wasn't all guns blazing, and the 252.5 didn't go up as fast as the last 2 times I did it, but it didn't feel too hard just slower. Plus a cheeky pb didn't feel too bad for what was a low key sess!

I'm confused Kenders my old mate.

If you've done it twice before then how is it a PB?