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Iain's Training

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IainKendrickIconIain's Training18-05-2007 @ 12:12 
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some nice relaxing jazz.
Member 77, 12728 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
Well I have only just started an on line journal on another site (power and bulk)but starting to feel at home in here so I'll start one here

Little about myself lifting wise;

Beginner powerlifter competing at 90kg class unequipped for BWLA. Best lifts after 2 comps are; sq-215, bp-142.5, dl-260 and best total-610.

Goal of 620+ at British Unequipped in Sept. Long term goal of 700 in the same class.

My training has been heavily influenced by the conjagte method as expoused by Tate et al.

I cycle 3 weeks of training with 1 week de-load. Each week I'll have 4 sessions 2 max effort and 2 assistance sessions. For sq/dl training I rotate between a ME movment for squat and DE pulls and visa versa. For bench I do ME on mondays then do some lighter benching or speed work later on in the week. Extra sq/dl training consists of mostly pre-hab type movements for lower back and single leg lifts. When I remember I try and do some grip work mostly with Rolling thunder (pb-67.5) and grippers (pb-IM2 x 3). My main limiting factor to my training volume is a build up of scar tissue, form old injury, lying under my biceps in both arms. It ends up acting like a form of tendonitis and it dosn't like benching or squating lol! Which is tough cuz I like both!!

Anyway I am finishing of a de-load week but the following is the last few weeks or so of my current training cycle

Fri 27/4/07
ME Squat
Squat- 180x1, 190x1, 200x1, 210x1 (new gym pb)
DE Deadlift- 180 + belted light band x3x3
Abb work

Mon 30/4/07
ME Bench press
Floor press (pinky on power ring grip)- 130x1, 140x1, 145x1(=pb), 147.5x0
3-Board press (max legal width grip)- 160x3x2
Dumbell rows- 40x10, 52.5x10, 57.5x9-12x3
Seated dumbell cleans- 12.5x10x3
Band stretching/traction/mobility

Thurs 3/5/07
SE Bench press
Bench press- 115x2x6 (pinky grip), 115x2x6 (max grip) [115 approx 80%1RM]
Corner barbell press- 20x10, 30x10, 40x10
One arm pulldowns- 3-5x4
Bent over raises- 10x10x2

Mon 7/5/07
ME Bench press
Pin press (2/3ROM)- 140x1, 150x1, 160x1, 165x0, 150x2
Seated shoulder press (off pins- full ROM)- 100x3x2, 80x6
Dumbbell row- 50x8, 60x6x2 (grip going for some reason)
Machine one arm row- lots of sets with reps 8-12
Seated dumbbell cleans- 10x10x2

ME Deadlift 4/5/07
Platform pull (standing on 2x20kg plates)- 210x1, 220x1, 230x1, 240x1 (pb)
Platform SLDL- 180x3x3
Abbs- some half arsed crunches and leg raises, I was beat!!!

8/5/07 SQ/DL Assistance
Cable pullthroughs- 10x3
Step ups- 10x3
Standing cable crunches- 10x4
Gripper work- RHand- IM 2 x3x2 (couple of mm from closing each rep), IM 1 1x10, LHand- HG 250 x3, IM 1x3, IM T x10

10/5/07 Assistance bench
Dumbell floor presses- 30x20, x13, x10
Band presses- light bandx15x2
One arm band pulldowns- doubled light bandx10x3
Face pulls- 10x3
Band pressdowns- light bandx20x2
Hammer curls- 10x20, x15
Band traction and mobility

11/5/07 ME Squat
Low Box squat- 170x1, 180x1, 185x1, 190x1, 195x1, 200x1 (new pb)
(3" below paralell - Newcastle Brown Ale beer crate)

DE deadlift- 140, 150, 160, 170, 180 x3, 190x3 (slowed down), 200x3 (not speed work any more!)

Lying band knee raises- light bandx15x2
Seated cable crunch- 10x2

This week has been just light rep work and am not going to bother writing it down!

Back training heavy nxt mon where I should be taking a weight in the bench
RobIcon...18-05-2007 @ 12:41 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7173 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Training looks solid! I'm hoping to be at the Unequipped finals to watch Tokar so should see you there! Best of luck with it.
JoniIcon...18-05-2007 @ 12:46 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
looking really strong mate! Good to see a journal here, all the best with the run up to the nationals!
IcepickIcon...18-05-2007 @ 13:57 
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still a cock
Member 55, 1213 posts
SQ 50, BP 25, DL 55
130.0 kgs @ 0.1kgs UnEq
Very strong stuff mate, I'll be keeping an eye on this one Happy
tokarIcon...19-05-2007 @ 13:27 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Very impressive lifting mate - you'll certainly be totally more than me at the British, and I'm in the class above! Might set myself the target of outdeadlifting you though!
BoarIcon...19-05-2007 @ 15:18 
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I can't believe you've done this.
Member 5, 24230 posts
Administrator
Great lifting kendrick mate, nice varied training routine
RickIcon...19-05-2007 @ 18:29 
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I am a bench-only guy
Member 3, 8824 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
This looks like it's going to be very interesting, look forward to reading it! It's nice to see somebody doing a Westside-style routine clean and raw with real success.
IainKendrickIcon...21-05-2007 @ 16:51 
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some nice relaxing jazz.
Member 77, 12728 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
Cheers guys!

21/5/07 Bench training
Bench press (pinky grip)- 120x1, 125x1, 130x1, 135x1, 140x1, 145x1 (=pb), 147.5x0 (max legal grip)

DE Bench press (3-2-1sec pauses; Doubled mini bands)- 70x3x2, 80x3x2, 90x3x2

Pin press (5" off chest)- 120x3, 140x3x2, 145x3

Dumbell rows- 52.5x15, x11, x9
Seated dumbell cleans- 10x10, 12.5x10, 15x10

Good session back after a de-load week (ie bugger all training). Have been trying out a diff grip on my bench press which seems to be going well. Pinky finger on the power ring as opposed to max legal width. Was happy with equaling my bench pb using this grip. Moved my grip out to see how it felt and attempted a pb but just missed it. In fact my spotter put his hands on it, lightly, but any hands on means a no lift in my book. It wasn't a good rep anyway as it felt wierd moving my hands out for the 1st time in a while. Lowerd the bar much too high and slow!

The DE work was a bit spure of the moment as was planning to do it on thurs. However some replacment mini bands arrived today so I thought I'd use them! Ran out of gas though by the time I got to 90kg sets though. Finished the session of with some decent pin presses and rep work for upper back.
RickIcon...21-05-2007 @ 20:34 
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I am a bench-only guy
Member 3, 8824 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
How tall are you? Do you have long arms?

Many of us at the Sugden (self with t-rex arms, Joni, Adam who's not tall) are stronger pressing fairly narrow. In fact, of those three I go widest and pinky-on-ring.
CuddlesIcon...22-05-2007 @ 09:50 
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Eat.Cycle.Sleep.Win
Member 2, 12525 posts
SQ 190, BP 150, DL 280
620.0 kgs @ 99kgs UnEq
Administrator
Nice to see you posting a log mate. I'll be interested to see how this pans out.

Good luck with the training!
IainKendrickIcon...22-05-2007 @ 14:54 
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some nice relaxing jazz.
Member 77, 12728 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
I am 5'9" with longish arms. At least in comparison to my width (naturally narrow across shoulders). The narrower grip does feel like I have more raw strength of the chest but I actually feel less stable paused on the chest. It may just be a matter of getting used to it. The verdict is still out for me, but having justy equalled my gym pb with the narrow grip it looks like a dead heat at the moment!

22/5/07
Sq/Dl assistance work
Pulthroughs
Leg extensions
Roman sit ups (plate behind head)

Grip Work
Grippers- RH; RB*180x1x3, HG*250x5, IM*1x10 - LH; RB*180x1x3 (5-10mm of closing), HG*250x3 (5mm of closing), IM*1x3

Rolling thunder- 30x5, 40x5, 50x5

Apart from the grip work not a particluary interesting session. Just moving the blood about.
IainKendrickIcon...26-05-2007 @ 13:27 
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some nice relaxing jazz.
Member 77, 12728 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
24/5/07
Bench Assistance

Have been feeling achy and run down last couple of days so just did some complexes and rear delt work instead of any real bench assistance work

Complex 10-20 reps x 3 circuits with 10kg dumbells:
Rows
Bent over raises
Upright rows
Lat raises
Shoulder press
Hammer curls

Then some band pullaparts and band traction. Felt better after the session than at the start so job done!

25/5/07
Deadlift/squat training

Deadlift- 220x1, 240x1, 250x0, 240x1, 220x2 (missed 3rd)

DE Squats- bands + chains (30-40kg at top) 100x2x2, 110x2x2, 120x2x2, 130x2x2
Squats (same band + chains)- 140x2, 160x2, 160x2

Weighted crunches 10x3

Man this was a tough session and not helped by poor weight selection! Wasn't feeling 100% this week, and despite feeling good today, should have just done some moderate intensity work or maybe some speed pulls. But no had to try and have a heavy session which resulted in grinding out pulls all afternoon and missing 2 lifts. Trying the 250 was not a good idea neither was going for 220 for reps. From my own experince if I am not feeling like 'eating bullets' then I shouldn't max out on deads of the floor.

Anyway got some work in and the DE squats felt good, finished of with a couple of tough doubles.

Crunches? I was fooked and couldn't be bothered to do anything else after my squating lol!!


IainKendrickIcon...28-05-2007 @ 16:28 
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some nice relaxing jazz.
Member 77, 12728 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
28/5/07
Bench Training

Bench press (comp grip; max legal)- 120x1, 125x1, 130x1, 135x1, 140x1, 145x1, 150x1(new pb!)

Floor press (pinky grip)- 100x5, 110x5, 120x4 (1 forced rep)

Machine row- 10x4
Pulldowns- 10x2
Seated dumbell cleans- 10x15x2

Great session today. 150 finally fell after over a year of effort! Was planning to do ME floor press but on a whim decided to see how my comp grip bench was like, after a couple of months of pinky grip work. Wasn't expecting much but once 140 flew up I felt in the groove and new I could pb. Just need to do that at the British in sept and job done for my bench this year.

It also looks like the max legal width for my hands is the one for me. Pinky grip was obviously a good training tool (and close in pure strength), but feel so much more control around the chest with the wider grip.
IcepickIcon...28-05-2007 @ 17:55 
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still a cock
Member 55, 1213 posts
SQ 50, BP 25, DL 55
130.0 kgs @ 0.1kgs UnEq
hey, that's some good lifts you have there, ever tempted to go equipped, reckon you can do well in both.
RobIcon...28-05-2007 @ 17:59 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7173 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Great benching Iain!

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