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.

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!

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!!

Very nice work brotha

Cheers!

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

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.

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

**** 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

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?

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

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!!

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

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!