Iain K's Powerlifting

Cheers 40. That may be a good comp for me. I'll decide nearer the time!

14/12/09

Back at it yes!! Todays training was down Southampton Uni's strength and cond facility with lifter I coach. Decent set up, but more weightlifting than powerlifting. Solid oly bars and platforms, but not the best bench set up. Squated out of a decent powerack, but next time we'll use the squat stands and do it not facing the bloody mirror! As much as anythin it was good to train without distraction!

Squat;
barx10
70x5
120x3
140x2
160x2
180x2
180x2
180x2
180x2
180x2
180x2

Bench press;
barx10
70x5
80x3
95x2
105x2
115x2
115x2
115x2
115x2
115x2
115x2

Push press (hang cleaned)
40x5
50x5
60x3
70x3
70x3
70x3

O-ring push up- x20, x10
O-ring fat man pull up- x10x2

Solid session today. Squating bit off; maybe because the knurling (lack of) on the bar meant my postion was off, or mirror put me off, or just wasn't on form   Either way it was okay but not as smart as it could be. Benching was better.

Enjoyed the assistance work. Push press and hang clean tech were nice (for me anyway). Thought it was rude not do to a bit of puseudo oly work as the platorm and bars where there, plus I had the oly boots on from benching!

Finished with a bit of work on those gymnast ring things. I was surpisingly good on em and not a twitching areshole which I intitially envisioned Nice way to work the shoulders after benching and they do feel less tight than normal.

Good start back anyway.

Strong session, mate, this is all unequipped ATM yeah?

Yep DV

Unequipped up until late feb early march prob. Squat+bench x2 per week for 8 weeks prob then see from there.

Nice work Kendazoid, i reckon i could match your push pressing for about one set, fresh out the blocks, not after all that squatting and benching mind you

lol What's ya best push press?

Mines 100 but reckon I could beat that after a couple of sessions.

I put 80 up last week for 1, probably could've squeezed another 2.5-5kg out of it at best. Technique is sh1t with my complete lack of wrist flexibility, so i think i'm doing pretty good considering i'm barely getting under the bar

Solid. Its a good lift to do. Just getting that timing and using that leg drive. Confidance and stability at the top is a bug help too! Which I don't have.

Yeah i got some tips last week about my form as my stance was pretty wide so i wasn't getting enough power from my legs (too much time getting used to using my hips for squats and deads!) and it helped a bit.

Lockout seems less of an issue for me now though which is refreshing - getting it off my chest and above my eyes is the hard bit!

Off chest should become easier once you get you leg drive right. Infact leg drive aloine should get it above the chin. You really need to jump with that bar.

Yeah thats normally where it goes pete tong for me if i have to dump it, comes off the chest and stops at my chin.

Once i get the flexibility in my wrists i think it'll help get under the bar a lot better, only one way to find out!

It def helps to be in the right environement aka platform, decent bar and bumper plates etc. If you actually start to care whether you dump the bar at the top nicht gud.

Just thought I'd let you know I've bought my latest vitamins and minerals from Zipvit based on your sig.
Excellent service.

Alright mate, any joy on those results? Also I was wondering if you could help me pick a belt to get? No ****ing clue what to look for. Keen for a session next week xoxoxoxoxoxo

Thanks 40. They have recently signed up one of the most famous athletes in the world but it's not common news yet so carn't say :)

Dave your a nob.. thought you said you'd found it! xox

Ive found the full results:

http://www.the-belmont.co.uk/gbpf/BUCS.pdf


But im basically trying to prove to the athletic union that I won the raw 90kg. If i do this they might put me on the 'elite' development program next year, which means I dont have to pay fees and I get free physio...I cant find any unequipped results online though!

Solid volume recently Ian.

Up for a deadlift session in the new year, likely to be dependant on whether I can get work.. Will keep you informed!

Sheeps_Clothing


Solid volume recently Ian.

Up for a deadlift session in the new year, likely to be dependant on whether I can get work.. Will keep you informed!

Yeah sounds good pal!

Nice volume for a comeback sesh

Love the hang cleans.. looks like everyone's trying to follow my footsteps

As I said the gym had a nice oly set up with meet IWF spec bars (those chineese zkc) so bit of fun to be had. Gona go down once a month and def do some oly work each time for giggles and a bit of OH work.

17/12/09

Deadlift;
barx10
70x5
120x5
140x5
160x5
180x1
192.5x10 (probably pb)

Platform pull (+3-4");
160x3
180x3
200x3

Pendaly rows- 70x10x3

Nice session back into deadlifting. Tech felt nice and confidant, but it was light! Aiming to be tighter and at the bottom, and drive with more conviction! Got into lazy habits recently.

Whilst the top set may have been a pb I was only just starting to slow down and another 5 reps seemed do-able. Followed up by a bit of assistance work and job done.

Whilst I am gona squat and bench twice a week gona keep a lid on deadlift volume and gona follow a 531 style plan. So top set with a minimum rep goal for the day (but push further if it feels on) no volume of work on down sets and finish with judicial application of two assistance lifts. One being a deadlift variant and another for upper back.

Next week; 215 x 5 or more.