Iain K's Powerlifting

Wow our rep pulls are close.. you pulled 3lbs more than me for 10 hahaha

Good session bro

Nice repping, mate, easily too, very nice

cricket_fire


Wow our rep pulls are close.. you pulled 3lbs more than me for 10 hahaha

Good session bro

Close? Why did I stop at 10! Dam next month I'll have to do that for a 20 set :)

19/12/09

Bench press;
barx15
60x5
80x3
90x3
100x3
115x3
115x3
115x3
115x3
115x3
115x3

Squat;
barx10
120x3
140x3
160x1
180x3
180x3
180x3
180x3
180x3
180x3

Pullthoughs- 10x3

Stretching and foam rolling

Solid session to end the week. Sluggish as to be expected, but solid indeed. Better tech than monday however feeling the weeks fatigue. Gona take me a good month to get used to sq/bp x 2 per week. But def a good start this week.

Rest tom, back to doubles with 180/115 monday.

Thats a lot of heavy squats man

Nice work gaylord, wednesday is looking likely.

Cheers James.

Just aroung the 78% mark atm. Trying to get used to sq twice week. 2 wks at this load then up a tad to 80% for another 2 weeks. So a month to acclimitise to the higher frequency. Then a 4 week phase were one sesson stays at 80% xx2x6 whilst other is ramped up. Same with bench.

Better be likely Dave!

21/12/09

Squat;

barx10
65x3
105x3
145x3
165x2
185x2
185x2
185x2
185x2
185x2
185x2

Bench press;

barx15
70x3
85x3
100x2
110x1
120x2
120x2
120x2
120x2
120x2
120x2

Push press (from rack)

barx5
40x5
50x5
60x5
70x5
80x5

Rope pulldowns (low)- 20, 10
Face pulls- 10, 20
Hammer curls- 10x3
Curls- 10x8

Foam rolling and stretches.

Another nice session. Was gona stick to just under 80% this week but changed my mind and will go with 80% now for the next 3 week. I certanly didn't feel like squating today but was surprsingly sharp and had no troubles. Bench was just as sound too.

Push press was solid. I could def pushed passed 5 today but don't have the stability/confidance at the top yet and it was starting to tighten up the back. I'll belt up for my top set next week. Bit of light pumping to finish and jobs a good un!

I am really starting to like the foam rolling. It feels like it's gona be a saver for the back atm. Tried it on my IT band for the first time Ohhhhwww!

Couldnt agree more about the rolling. Try it with a hockey ball, even better.

Nice lifting as per usual.

Likewise, I think foam rolling is the dogs bollocks. The more pressure, the better (over time though). Cant recommend one of those solid rollers enough (solid rubber).

Solid rubber! ermm ough cough! :)

I have a foam roller but currently in my little used uni office. Thankfully there's one at my gym now.

Another lover of the roller haha. If I'm rolling my back, I like to go over it with a stiff-back first to roll the muscles, then very slowly go over each vertebrae and "relax".. pops my back in just the right spots after squatting

http://www.escapefitness.com/store/shopexd.asp?id=477

I like mine so much, I'll probably be taking it when I go snowboarding next year.

Thats a nice little roller that.

23/12/09

Deadlift;
Barx10
60x5
100x5
120x5
160x5
180x3
200x1
220x6

Low pin pull (couple inches of deck);
180x2
200x2
220x2
240x2

Dumbbell row;
40x5
50x5
62.5x5
72.5x5

Foam rolling etc

Solid session. Again left a couple of reps in the tank. Next 2 weeks I won't. Pin pulls were smart. 240x2 was nicly squeezed out and def not much left there! Dumbbell rows were okay just some solid upper back work and job done bar stretching and foam rolling.

Next session will be sunday when its 4x6 on the squat and bench which will be a test. Then have to decide whether I sq/bp the next day on the monday or the tues? Wed will be deadlifting at Catts.

I have vids of today but youtube is being a cnut. So fat its conted down past 20mins 3 times

Good pulling there, mate, 220 for 6 with room to spare.... very nice
 
Fun metre: was that roller seriously £16.50? not got one yet but was going to, the place that sells them locally to me does them for £50 tho!!!!!! (favourited)

[**** YOUTUBE

Was it a speed training day?

Gona try and load the vids again. They are fine on the camera. Bloody youtube!

Good session anyway speedy