Iain K's Powerlifting

Cheers Tommy!

9/5/08

Bench press-
70x5
80x5
90x5
100x2
110x1
120x1
130x1
135x1x3

135x1 (new bench press shirt on, couldn't seat it in the pits so nowhere close to touching any rep)
150x1
170x1

150x1 (old bench shirt on, still no touches put 2" close on heavier sets)
160x1
165x1x2
170x1

Standing OHP-
60x3
70x3
80x1
70x3
60x5

Dumbbell row-
40x20

Tough session in the heat today. Equipped lifting is HARD work!! Decided to try on my new bench press shirt I have had a while now. However, despite some hard work and sweat from all 3 of us there, just couldn't get it quite seated in the arm pits so I new I would get now real work in, but at least I started to break the shirt in. Once I concentrate on equipped work in july and I get this shirt working it should be fun! Did some work in my 2nd hand bench shirt that I can put on myself and did some good stuff. Just couldn't get it to touch but did some hard singles non the less. The unequiped work piror to all this equipped fun was solid, but a tad harder than it should have been.

Despite concentrating on the unequipped training in the lead up to june's Euro's I may put the shirt on once more prior.

we are equal on the bench for now, my shirt is still big and could do with dropping a size.....

Nice work brotha

What was the new shirt?

Titan fury size 42. With some expert help I am sure it would have gone on fine. My 2nd hand on is a size 44 and well used!

Squat:
100x5
120x3
140x3
160x2
180x2
190x2
200x2
210x1x2
220x1 (knee wraps on)
230x1
140x3 (knee wraps off)
150x3
160x3
170x3
180x3

Lunges:
60x5 (naff)

Leg press:
200x20 (even naffer!)

Good session today. Was a little subdued, but got the work in which is the main thing. The double with 200 was good and the 1st single with 210 was too, but felt drained after that and lost my balls! Needed a kick up the arse at this point! Shouldn't have bothered with the knee wraps. I am not experinced enough with them to throw em on in this manner at the backend of a session and expect to be flying with them. Back down sets where cool. Apart from 180 they all could have been classed as speed sets.

Nxt week I'll be taking it easy in the lead up to the gym comp on saturday then start back up to peak at the Euro's late june

Good session mate.

Did you find you had to kind of re-educate the way you squatted in a suit? Tried my first squat in mine today and it felt very strange!

Did you find you had to kind of re-educate the way you squatted in a suit? Tried my first squat in mine today and it felt very strange

Yes. Infact doing suited squats throws of my raw technique. When equipped I have a slightly wider stance and turn out of the feet, plus I sit back more into the squat.

I won't be in a suit for a while though, as my nxt comp is an unequipped one. It's good fun once you get a handle on it but hard work. Getting used to walking out and setting up makes a big difference.

Thanks for the advice.

Power snatch:
20x5x2
50x3
60x3
65x2
70x1 (pb lol)

Pulls (snatch and clean grip):
50x5x5

Rolling thunder:
Both hands- 30x5, 40x5, 50x3 then...
RH- 60x1x3, 40x max holds x 3
LH- 55x1, 50x3x3, 40 x max holds x 3

Just mondays 'get the blood moving' session, only with less naff lifts today! 70kg was a pb because it's only the 2nd time I have ever done a power snatch, and the last time I didn't attempt anything over 50kg . I could have done more, even with my bastard technique! It would be cool to do 200lbs in the power snatch. We'll see if I can get it in regular?

have you tried the metal make of suits ?

What is rolling thunder lol?

yea

sounds like fun

It's a grip tool/lift. A smooth, rotating, think handle attached to a loading pin made by Ironmind. Mobster is very good at the lift. I aint and should do more as I enjoy grip training.

have you tried the metal make of suits ?

No only Titan. They are expensive and I havn't met anyone who's recomended them over titan and inzer for single ply stuff.

This is A rolling thunder lift;

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

My best is 70kg

Ah that's what it is.. Strange that your DL is nearly three times your rolling thunder max.

Shows how much mixed grip helps. I've picked up a 50kg DB so I guess that is about my max lol.

Strange that your DL is nearly three times your rolling thunder max

My DL is 3.78x my RT max! It's not too strange Jack

Rolling thunder is;

-a one handed lift
-thick grip
-no knurling
-the handle rotates

I have lifted 120kg (years ago with when I hand a weaker grip and could pull only 220kg) using the same loading pin but using a ring, so you can see how hard this specific handle is.

The mixed grip dose help loads though, as I would probably struggle with 180-200 using an overhand grip!

I made my own rolling thunder clone- I didn't know the spec though -Mine is only 1.875" thick, smooth and rotating and the official size is 2.375" I believe. I did 200 with mine..what do suppose i could do with the RT ? 70-80kg?

I did 200 with mine..what do suppose i could do with the RT ? 70-80kg?

200kg or lbs?!?!

Not sure Tommy, if it was is in lbs then guess 70-80kg would be about right, however I reckon you'd be closer to or on 80kg.

lbs

15/5/08

Crosstrainer x 20min (HR 120-136 b.min-1)
Bit of stretching
Light dumbbell curcuit for shoulders
One arm Seated dumbbell snatches- 20x5x3
One arm Dumbbell snatches- 20x5x2
More stretching

Saw a vid for some seted dumbbell snatches and thought I'd have ago and they were quite good fun!

15/5/08

Crosstrainer x 20min (HR 120-136 b.min-1)
Bit of stretching
Light dumbbell curcuit for shoulders
One arm Seated dumbbell snatches- 20x5x3
One arm Dumbbell snatches- 20x5x2
More stretching

what's the reason for these sessions/how do they fit in to your program

if you don't mind me asking