Iain's Training
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Vids from South Mids;
Squat 255kg
http://www.youtube.com/watch?v=iyvTTQRM9TY
Bench 160kg
http://www.youtube.com/watch?v=ee3_3aiJZBk
2nd dead attempt 260kg
http://www.youtube.com/watch?v=M__ctO5h01s
Don't have the 275 deadlift on vid.
Squat 255kg
http://www.youtube.com/watch?v=iyvTTQRM9TY
Bench 160kg
http://www.youtube.com/watch?v=ee3_3aiJZBk
2nd dead attempt 260kg
http://www.youtube.com/watch?v=M__ctO5h01s
Don't have the 275 deadlift on vid.
dr_hazbun22/01/14 @ 19:43
Cheers guys
23/1/14
2C Bench press (x4 @8.5 6% fatigue drop)
Barx10
60*5
80*4
95*3
110*2
125*4 @8
135*4 @9.5
120*4 @7.5
120*4 @8
120*4 @8
120*4 @8.5
Deadlift, beltless (x4 @8.5 3% fatigue drop);
60*5
100*3
140*2
180*1
200*4 @7
220*4 @8
230*4 @8.5
220*4 @8
220*4 @8.5
2C Squat, mod stance, beltless (x2 @8.5 3% fatigue drop)
Bar*10
60*5
100*4
140*2
160*2 @7
180*2 @8
175*2 @7.5
175*2 @7.5
175*2 @8
175*2 @8/8.5
Good session. Feels like I am really back into training now.
Bench was good. I often include bigger pauses in my training for bench but mostly in an ad hoc fashion. Went well today although 135 was,harder than I thought it would be going beyond my planned RPE for the day. As such I based my down work of 130. Tech and strength all felt good.
Deadlifts moved well. Back to all beltless work in deads and squat. Uses straps on the 230 as,hands sore, but Tbh shouldnt have bothered as tech not as nice. The 220s after both much tighter work.
Finished with more paused work and the squat. Felt very good and going beltless seems natural now. Tech and strength good.
Sat its squat (higher bar, meet stance), narrow grip benching and both deads and deficit deads.
Getting to grips with the RTS style of load/set prescription but feel its going well. What I do need to do is take a log book to the gym now to record sets. Finding it hard to keep track of no of sets and RPEs.
23/1/14
2C Bench press (x4 @8.5 6% fatigue drop)
Barx10
60*5
80*4
95*3
110*2
125*4 @8
135*4 @9.5
120*4 @7.5
120*4 @8
120*4 @8
120*4 @8.5
Deadlift, beltless (x4 @8.5 3% fatigue drop);
60*5
100*3
140*2
180*1
200*4 @7
220*4 @8
230*4 @8.5
220*4 @8
220*4 @8.5
2C Squat, mod stance, beltless (x2 @8.5 3% fatigue drop)
Bar*10
60*5
100*4
140*2
160*2 @7
180*2 @8
175*2 @7.5
175*2 @7.5
175*2 @8
175*2 @8/8.5
Good session. Feels like I am really back into training now.
Bench was good. I often include bigger pauses in my training for bench but mostly in an ad hoc fashion. Went well today although 135 was,harder than I thought it would be going beyond my planned RPE for the day. As such I based my down work of 130. Tech and strength all felt good.
Deadlifts moved well. Back to all beltless work in deads and squat. Uses straps on the 230 as,hands sore, but Tbh shouldnt have bothered as tech not as nice. The 220s after both much tighter work.
Finished with more paused work and the squat. Felt very good and going beltless seems natural now. Tech and strength good.
Sat its squat (higher bar, meet stance), narrow grip benching and both deads and deficit deads.
Getting to grips with the RTS style of load/set prescription but feel its going well. What I do need to do is take a log book to the gym now to record sets. Finding it hard to keep track of no of sets and RPEs.
I like to think I had a hand in the 'great success!' with my RTS guidance 
LOL
nice training dude. I shall look forward to your visit to the midlands in ze summer!
LOL
nice training dude. I shall look forward to your visit to the midlands in ze summer!
Just been catching up on your log, fine work at the competition and I'm guessing you met Col Austin!
25/1/14
Squat- high bar, wide stance, beltless (x4 @8.5. 3% drop);
Barx10
60*5
100*4
140*3
160*4 @7
180*4 @8/8.5
175*4 @7.5
175*4 @8
175*4 @8.5
Bench- narrow grip (x4 @8.5, 6% drop);
Barx10
60*5
75*4
90*4
105*4
120*4 @8
125*4 @8 (SS ballista on)
117.5*4 @7.5
117.5*4 @7.5
Bench;
110*4*2
DF deadlift- beltless (x2 @8.5, 3% drop);
60*5
100*3
140*2
180*2 @7
200*2 @8
220*2 @8.5
212.5*2 @8
212.5*2 @8.5
Deadlift- beltless (x2 @8, repeats);
180*2 @7
200*2 @7.5
210*2 @8
210*2 @8
210*2 @8.5
Decent session. Still in process of feeling through planned lift variation.
Doing high bar wide stance was tough. Harder than I expected. Still took some stress of shoulders and arms and felt it more in quads. So fullfiled its goal.
Bench was tough. Narrow grip didnt feel good on shoulders and arms. Tried the ballista but still wasnt great. Felt much better going to meet tech. Have to decide what I am gona do tor this my secondary bench lift.
Deadlift work was good. Happy with the DF pulls. Not done them in a couple of years. Could have poss gone a bit heavier, but tech started to slip at 220. Down work was tidy. As was the straight deadlifts after.
Squat- high bar, wide stance, beltless (x4 @8.5. 3% drop);
Barx10
60*5
100*4
140*3
160*4 @7
180*4 @8/8.5
175*4 @7.5
175*4 @8
175*4 @8.5
Bench- narrow grip (x4 @8.5, 6% drop);
Barx10
60*5
75*4
90*4
105*4
120*4 @8
125*4 @8 (SS ballista on)
117.5*4 @7.5
117.5*4 @7.5
Bench;
110*4*2
DF deadlift- beltless (x2 @8.5, 3% drop);
60*5
100*3
140*2
180*2 @7
200*2 @8
220*2 @8.5
212.5*2 @8
212.5*2 @8.5
Deadlift- beltless (x2 @8, repeats);
180*2 @7
200*2 @7.5
210*2 @8
210*2 @8
210*2 @8.5
Decent session. Still in process of feeling through planned lift variation.
Doing high bar wide stance was tough. Harder than I expected. Still took some stress of shoulders and arms and felt it more in quads. So fullfiled its goal.
Bench was tough. Narrow grip didnt feel good on shoulders and arms. Tried the ballista but still wasnt great. Felt much better going to meet tech. Have to decide what I am gona do tor this my secondary bench lift.
Deadlift work was good. Happy with the DF pulls. Not done them in a couple of years. Could have poss gone a bit heavier, but tech started to slip at 220. Down work was tidy. As was the straight deadlifts after.
Last couple of sessions
Monday
SBS-beltless mod stance (x7 @8.5 7% drop);
25x10
65x6
85x4
105x3
125x7 @7.5
140x7 @8/8.5
132.5x7 @8
132.5x7 @8
132.5x7 @8
132.5x7 @8.5
Narrow grip block press (circa 2 board ROM, x7 @8.5 10% drop)
70x10
100x5
110x7 @7
125x7 @8/8.5
107.5x7 @7.5
Meet grip 107.5x7 @7
115x7 @7.5
125x7 @8
140x7 @8.5
Solid session.
Saftey bar squats moving well. Getting used to the groove now and it was tidy stuff.
Trying to find a bench movement that is a bit more tricep dominant whilst still not hurting my niggles. Narrow grip was okay, but going to meet grip was better. I'll use this movement for rest of the two block of work coming up.
Friday
2C Bench press (x5 @8.5 10% drop);
barx3x3
60x5
80x4
95x3
110x2
120x5 @8
130x5 @8.5
115x5 @7.5
115x5 @8
115x5 @8/8.5
115x5 @8/8.5
115x5 @8.5
Deadlift- beltless (x5 @8.5 7% drop);
60x5
100x3
140x2
180x1
200x5 @8
220x5 @8.5
205x5 @8
205x5 @8.5
2C squat- beltless, mod stance (x3 @10);
barx10
60x5
100x2
140x2
160x3 @7.5
180x3 @8.5
200x3 @9.5
Good session today.
Bench was nice indeed, but hard work. Getting tight and holding breath through longer pauses on 5 rep work was tougher and took it out of me. I did not expect to do as many down sets as I did but pleased I got a second wind and really got some good volume in.
I was not in the game for deads today. Top set was actually decent, but down work just felt rough and hit my upper RPE quick.
Finished with some paused, beltless work with a moderate stance, in the squat. Moving well. Was short of time at the end so decided to just work up to a higher RPE on a top tripple without down work. Felt good. Looking forward to doing heavier work on this in a couple of weeks. I'll try to make up some squat volume next session sunday morning.
Monday
SBS-beltless mod stance (x7 @8.5 7% drop);
25x10
65x6
85x4
105x3
125x7 @7.5
140x7 @8/8.5
132.5x7 @8
132.5x7 @8
132.5x7 @8
132.5x7 @8.5
Narrow grip block press (circa 2 board ROM, x7 @8.5 10% drop)
70x10
100x5
110x7 @7
125x7 @8/8.5
107.5x7 @7.5
Meet grip 107.5x7 @7
115x7 @7.5
125x7 @8
140x7 @8.5
Solid session.
Saftey bar squats moving well. Getting used to the groove now and it was tidy stuff.
Trying to find a bench movement that is a bit more tricep dominant whilst still not hurting my niggles. Narrow grip was okay, but going to meet grip was better. I'll use this movement for rest of the two block of work coming up.
Friday
2C Bench press (x5 @8.5 10% drop);
barx3x3
60x5
80x4
95x3
110x2
120x5 @8
130x5 @8.5
115x5 @7.5
115x5 @8
115x5 @8/8.5
115x5 @8/8.5
115x5 @8.5
Deadlift- beltless (x5 @8.5 7% drop);
60x5
100x3
140x2
180x1
200x5 @8
220x5 @8.5
205x5 @8
205x5 @8.5
2C squat- beltless, mod stance (x3 @10);
barx10
60x5
100x2
140x2
160x3 @7.5
180x3 @8.5
200x3 @9.5
Good session today.
Bench was nice indeed, but hard work. Getting tight and holding breath through longer pauses on 5 rep work was tougher and took it out of me. I did not expect to do as many down sets as I did but pleased I got a second wind and really got some good volume in.
I was not in the game for deads today. Top set was actually decent, but down work just felt rough and hit my upper RPE quick.
Finished with some paused, beltless work with a moderate stance, in the squat. Moving well. Was short of time at the end so decided to just work up to a higher RPE on a top tripple without down work. Felt good. Looking forward to doing heavier work on this in a couple of weeks. I'll try to make up some squat volume next session sunday morning.
Post Edited: 01.02.2014 @ 09:58 AM by Samthepigman
Could you go over what the stuff means in ur journal, like the 8.5 7.5 cc stuff lol, I can't work it out P.s. Great lifting in the vids
lol
I am perscribing load an volume based on s system of 'Rate Perceived Exertion' (RPE). Basically how hard it felt on a scale of 1 to 10. In this scale '8' would mean def 4 reps in the tank. 8.5 would mean 2 reps there. 9 would mean def 1 rep left etc etc etc. So I am seting the rep range I want to work in and how hard I want to top set to be.
I set my volume through down work which is a % of the top set. The more volume and stress I want for that session the greater the % drop. I continue to do down work until I get back to an RPE of either the same as my top set or just over. You can alos set down work as repeats. So repeating top set until it hist a pre-determined RPE.
This is simply a form of auto regulation as suggested by Mike T and his Reactive Training Systems (RTS).
The frame work I have added it to is the same as my normal training. Simple blocks of either volume or intensity focused work.
I am perscribing load an volume based on s system of 'Rate Perceived Exertion' (RPE). Basically how hard it felt on a scale of 1 to 10. In this scale '8' would mean def 4 reps in the tank. 8.5 would mean 2 reps there. 9 would mean def 1 rep left etc etc etc. So I am seting the rep range I want to work in and how hard I want to top set to be.
I set my volume through down work which is a % of the top set. The more volume and stress I want for that session the greater the % drop. I continue to do down work until I get back to an RPE of either the same as my top set or just over. You can alos set down work as repeats. So repeating top set until it hist a pre-determined RPE.
This is simply a form of auto regulation as suggested by Mike T and his Reactive Training Systems (RTS).
The frame work I have added it to is the same as my normal training. Simple blocks of either volume or intensity focused work.
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