Iain K's Powerlifting

26/10/09

Deadlift;
70x5
120x3
160x3 (suit on)
180x1
210x1 (straps up)
230x1
250x1
200x1 (suit off)
220x1
230x1
240x2

Pin pulls (upper shins);
190x3
230x3
250x1
270x1
220x7 (back felt off finished at that)

Mmmmmm... didn't feel too hot today. I am gona go back to the plan of pulling raw at next comp. This suit has legs but really need to start off much lighter and have a much longer cycle to get tech right. Timing is def off. So suit off, and did some raw work up to 240 followed by pin pulls. Solid but nothing more.

Back light next week raw and work back up. Will probably pull no more than 220-230 before uni champs.

Stonehenge
 
Where the banshees live and they do live well

When're the uni champs pal?

22nd nov. Thsuit is giving me soem good pop of the floor but just dosn't feel I am making use of it. In esscenmce it now feels slower at lockout and seems to conteract the support.

Now it's only my 3rd time in the suit and I will get the hang of it but figure I should just cut my losses and make sure I do proper cycle prior to the Brits next june.

Dec/jan/febish will be raw work then start back in the gear feb/march for Nationals in June.

Stonehenge
 
Where the banshees live and they do live well

Good idea. Deadlift suits are a pain in the ass; so hard to learn/use, for next to no support haha

cricket_fire


Good idea. Deadlift suits are a pain in the ass; so hard to learn/use, for next to no support haha

Soo true. The light loads fly of and can really feel the carryover. Then when the load gets resonable it dons't feel anything just a struggle to hit the groove. Anyway I had 3 sessions and gave it a try but it's too close to have a proper phase.

Stonehenge
 
Where the banshees live and they do live well

No training since I pulled my back on monday on the last set of ligh pin pulls. Anyway stopped limping on thurs and should be good to go squating and benching tomorrow, drugs, heat rub and a foam roller should do the trick.

In other news I am now have my REP lvl 3 (advanced instructor apparently) and all but finished my upgrade thesis this week and will have my upgrade via in about 3 weeks. That is no probs but full viva should be fun. A college got slated recently :)

Stonehenge
 
Where the banshees live and they do live well

I'm not sure about the meaning of the PHD lingo, but all sounds positive, ace!

Try to get hold of some white tiger balm, good for light rehab/warmth, although the red balm is more like deep heat.

Just a quick as i'm 90% coming to B'mouth to watch the WPC worlds. Do you know where all the powerlifters are staying? I want to be a groupie.. and i'm not even into bears lol!

lol You'll be into bears by the end of the weekend!

I am gona come down to watch on the sat. Am lifting on the sunday, in bournmough, for the uni champs.

I am using the radian B cream (or something like that) better than deep heat.
 
First major step on a phd is to do an upgrade thesis and viva voca (interview etc). This is done internally and is mainly to make sure your going in the right direction and not a pleb. Once done you have an Mphl. After that you have a 6 months (or more) before handing in your thesis for you phd viva which will be chaired by an external person. Once you've completed that it's time to get Dr. on the old bank cards! I am very behind doing my upgrade which my supervisor is now very away off! On the plus side he has been very happy with the work I put into him this week. Mind you a big part of it has already gone into journal articles.

Stonehenge
 
Where the banshees live and they do live well

31/10/09

Squat;
barx10
75x5
125x3 (suit on)
165x3
185x2 (wraps on)
210x2 (straps up)
230x1
250xmiss (depth)
260xmiss (depth)
130x3 (gear off)
150x3
175x2

At uni today and set up wasn't great. Bit of a half squat to unrack then knocking stuff on the way back. Lost a bit of energy and confidance and miss timed depth twice. Inch off both times by all accounts. Also on the 260 when I first unracked it the plates started to slide of one side! Not the best way to start but still should have made depth!

Bench press;
barx10
70x5
80x5
90x3
100x3
120x5 3 board (shirt on)
140x5 2 board
160x1 (no touch)
180xmiss (no touch then a clsuetr ****)
190xmiss (same as above lol)

Again set up at uni was poor (adjustable bench using tbe pin handles in the squat rack as supports). But this suit still has some breaking in to go yet.

Deadlift;
70x3
120x3
160x1
180x1
200x1
220x1
240x1

Wasn't gona deadlift today but seeing as the rest of the team was doing it thought I'd have a go. Felt good actually but fatigyue kicked in from rest of session (and mondays deadlift training!) and happy with a slowish 240.

Solid session overall in an now unfamilar gym with dodgy set ups. Good fun though.

Stonehenge
 
Where the banshees live and they do live well

Always a bit of a risk going to different gyms for heavy training.

At least you got packed in some volume!

That is one impressive days lifting. Geared bench and squatting back to back followed by heavy pulls. Seriously, wow!

Good session that Iain.

Cheers guys.
 
Flynn; That's what you do come comp day :)

Next week is gona be pretty light for squats and deads (circa 70%), but I'll still be working on getting a touch in the shirt. I did record the 180 as a no touch, it did touch just but had to touch it too low which ****ed it up.

Stonehenge
 
Where the banshees live and they do live well

5/11/09

Bench press;
barx20
50x5
70x5
85x5
100x3
110x7 (missed 8th)
90x5 (big pauses)
80x5
70x5

Flyes- 7.5-12kg x10x5

Lever pulldowns- 10x5

Bit of light raw work. Even so felt very 'dull' today. Technique felt good, but could have sworn somebody was sneaking weight on the bar before I unracked Mayeb I havn't done enough raw work with breaking in shirts etc. But to be honest 'jaded' somes me up at the moment. Trainng since Brits hasn't clicked. Done some decent lifting but not much else. Definatly havn't made any inroads in any lifts. Havn't put togther the cycles I needed to. No exuse for that.

Got these next two comps coming up then a week or twos down time then back at it. Plan is 2-3months raw work trying out some sheiko stuff. Then 3months in my comp gear leading up to Brits next year. No messing with old suits squating yada yada, straight in my super cent and have a proper build up with some decent volume!

Maybe not the best thing to be looking too hard beyond the Uni champs but there you go. Thus sat hopfully do enough good lifting to perk me up

Stonehenge
 
Where the banshees live and they do live well

haha I always end up looking past whatever contest I'm doing; helps me from getting too nervous for some reason.


Nice work dude. I know what you mean about the weights feeling heavy; I'll bet it is a symptom of all the geared work

Probably. To be fair its def love and hate with the gear atm. Partly my fault has I had plans for last 2 phases and just didn't pan out. I need a lot more time in my super cent squating. It's past it's best but I'll be using a new one for the Brits anyway.

Looking forward to having a go at some sheiko stuff. No idea if my arm can take it but we'll see. Not gona use my pb's for first 4 week block. I'll take 10kg of the squat and bench and use that to calculate %

Stonehenge
 
Where the banshees live and they do live well

6/11/09

Squat;
barx10
70x5
120x3 (suit on)
160x3 (wraps on)
180x3
200x3 (straps up)
217.5x5
230x3
242.5x1

Bench press;
barx20
60x5
80x3
100x1
120x5 no touch (shirt on)
140x3 no touch
160x2 " "
170x1 " "
180x1 (touched but off line and bum came off)

Dumbbell tri extenions (tate presses)- 10x10, 12.5x10, 15x10
Band pullaparts
Band dislocates

Nice session today. Squating felt very good. Nice quick decent and excellent depth. Benching was okay. Should have used less boards over last few weeks to get the shirt broken in quicker. The collar seems thicker on this newer fury than my last.

Thats the last heavy session squating. Benching will may need to go a bit heavier next thurs in a similar sessio today. Monday is last deadlift session, just work up and see how it feels.

Stonehenge
 
Where the banshees live and they do live well

Nice going mate, you seem nicely set now for a good un. 

Sounds good to me bro; there always seems to be something that could've been done better re training in gear, but as long as you're confident in the shirt you'll do fine.

Damn nice squatting too. What suit you in?

Cheers guys!

Titan Super Cent (42). Think for the Brits I should by a new on size 40. I can get this one on without suit slip ons without any problem.

Stonehenge
 
Where the banshees live and they do live well

Make sure you don't rip this one Kendoid

I've starting pulling conventionally now as my back is allowing it - any tips you can give to stop my hips riding up too early? The lighter pulls i do seem to be less of an issue, but my last set of 140 on Thursday saw me coming up too quickly.

Anything more to it than concentrating on poking my arse out and keeping the weight more conservative?

Journal

Youtube Channel

Tough one as it's often a timing thing. Just keep the weight light for a while. Mayeb do some heavier sumo then lighter conv or whatever? Failing take more time at the bottom position to get tight, drive through feet and pull back. Practice and think the long game!

Stonehenge
 
Where the banshees live and they do live well

Deadlift;
60x5
120x3
150x2
170x2
190x2
210x2
230x2
250x0
250x0
200x3

Took my toys home at this point.

Mmmmmmm... not good. Missed both quite close to my knee. A sign I am not firing at 100%. Added to which my deadlift training has not been good since the Brits. Despite knowing what training got me to 600lbs I chose to discard it and fly from on thing to another. Just didn't build a good enough base and it's too late to start polishing turds now (I could have used a deck chair/titanic refference too!).

Yes 250 should have gone considering the double at 230 was nice enough, but gas is low... as is confidance. I was in better shape over a month ago when I pulled 240x2 of a platform. Made the mistake of lifting to heavy to many times last few weeks. Trying out the deadlift suit lured me into the trap and when I binned it I felt I had to do some heavy work raw to somehow catch up. Silly, silly!

Looks like it's gona be fun at the Uni champs. Going to have to be very cagy with the deadlifts.

After the dust has settled from Uni Champs and Divisonals it's back to a 'Coan' style plan.

Stonehenge
 
Where the banshees live and they do live well

Sounds like a bummer, mate. The good news is you have recognised what you think the issue is and can make amends.

Doesn't stop it being bloody annoying tho, I often fall into a similar BBing type of trap of forcing the issue on X muscle group while blissfully ignoring the routine I'm using successfully on other parts of my training.

When is your next meet then, mate?

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Next sunday. Got time to chill, but the main point is I havn't trained sound enough on the deadlift. Last summer I did 250x5 :)

Stonehenge
 
Where the banshees live and they do live well

That's a bitch.... Good luck with it anyway dude, hopefully you can pmake up for it a bit on the day. How have the other lifts been going in prep for it?

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Other lets... okay

Stonehenge
 
Where the banshees live and they do live well

Tough one as it's often a timing thing. Just keep the weight light for a while. Mayeb do some heavier sumo then lighter conv or whatever? Failing take more time at the bottom position to get tight, drive through feet and pull back. Practice and think the long game!

in the early days I was so focused on pushing with the legs that I would forget to pull my shoulders up and back, and my ar5e would shoot up into the air

-

Good point R. Drive down and back.

12/11/09

Bench press;
barx20
70x5
90x3
100x3
120x3 (shirt on)
140x3
160x1 no touch
170x1 no touch
180xmiss just touched but couldn't lockout left arm
160x1 touch
150x2 touch

100x3 (shirt off)
110x1

Another tired session. Definate progress in this shirt I feel like this point should have occured 5 weeks ago lol. Just got the shirt to the point were I can get some proper training in. Another fcuk up in the build up to this comp.

I am now going to crawl under a rock and lick my wounds until Uni champs. Not thinking of anything else but getting that 690 qualifying total.

In other news had mu upgrade viva yestarday before training. Went fine. I knew what are the currecnt weakness' of the document and got some good ideas to develop it into the phd thesis.

Stonehenge
 
Where the banshees live and they do live well

Just get some numbers down at the comp.

As you know, there isn't any long term linear progression from year to year.

Main thing is you're sticking at it!

You still got my numbers? Ceteris Paribus, I will be down for the Uni Champs and poss WPC on Sat.

Cool. Yes still have your number. Won't be at WPC sat. Bit of a money thing but just need all the rest I can this meet. Be good to see ya at uni champs though!
 
Actually it not my progression that ireing me. It's the fact I have made bad/not optimal calls in my training. It happens and you learn!
 
After my unequipped meet on 6th of dec I have a twice weekly squat/bench program I am running with a coan deadlift type plan. All number crunched for 8 weeks. Little thinking just, head down and some nice volume on the raw stuff. Looking foward to it.

Stonehenge
 
Where the banshees live and they do live well

Hey Ian,

Since quitting my job ive had a financial disaster! Which means, unfortunately, I wont be at Bournemouth this weekend.

Sorry fella, hopefully we will have a training session in the New Year.. if I can get work.

Enjoy tomorrow!

Apologies,

Andy

Good luck tomorrow big man. I'm heading down to watch Dave lift so will keep an eye out for you (I think you're lifting in the same flight).

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

All the best for it Iain.

Cheers guys!

Yes lifting in same flight as dave!

Stonehenge
 
Where the banshees live and they do live well

Do yourself proud tommorow Kendoid!

Journal

Youtube Channel

GBPF Uni Champs went as followed;

Weight 89.35 (thanks to chill and ice cream last night)

Squat;
250x1
260x1
270x1 (= meet pb)

Despite getting my timing wrong and not getting my last warm up in, this was the best equipped squating I have done. Not a red light in sight and the 270 was smooth as. 280 was there but today was about setting up a qualifying total.

Bench press;
170x1
175x1 (meet pb)
180x1 (meet pb)

And best equipped benching in a meet. Warm up went well and got a touch with 160. Everything on the platform wasn't too much trouble. 170-175 were pretty much smoke shows and got one red light as my right foot slipped somewhat on the 180. Good days and finally did a decent equipped bench.

Deadlift;
240x1
250xmiss
Pass

Whilst very poor deadlifting it's not surprsing as I missed 250 a couple of weeks ago so not in good shape here. 240 was for my qualifying total and job done!!

All in all my fav equipped meet yet in terms of overall meet day lifting. Sure it's far from the complete package, but I did everything right in terms of attempt selection to make sure I only needed a low opener deadlifting.

There are some vids that will no doubt appear in the ether!

Big thanks to fellow mod LMC for the lift home and well done to Dave284 who won the unequipped 90's at his first comp

Stonehenge
 
Where the banshees live and they do live well

Great squatting today mate, awesome to watch

20kg to go.

Nice work Iain, sounds like it went better than you expected.

Cheer guys

Yes Fun Meter. I was pleasantly surprised with the squats and bench, particulay the bench. Came good in the end despite a lot of faff. Looking forward to actually getting some proper training in in this shirt!

Stonehenge
 
Where the banshees live and they do live well