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Iain's Training

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IainKendrick		Iain's Training	18-05-2007 @ 12:12
some nice relaxing jazz. Member 77, 12599 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
Rob		...	18-05-2007 @ 12:41
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.
Joni		...	18-05-2007 @ 12:46
left the country satisfied Member 10, 19241 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!
Icepick		...	18-05-2007 @ 13:57
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
tokar		...	19-05-2007 @ 13:27
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!
Boar		...	19-05-2007 @ 15:18
Nothing left in the tank. Member 5, 25592 posts Administrator	Great lifting kendrick mate, nice varied training routine
Rick		...	19-05-2007 @ 18:29
I am a bench-only guy Member 3, 10040 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.
IainKendrick		...	21-05-2007 @ 16:51
some nice relaxing jazz. Member 77, 12599 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.
Rick		...	21-05-2007 @ 20:34
I am a bench-only guy Member 3, 10040 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.
Cuddles		...	22-05-2007 @ 09:50
Eat.Cycle.Sleep.Win Member 2, 12511 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!
IainKendrick		...	22-05-2007 @ 14:54
some nice relaxing jazz. Member 77, 12599 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.
IainKendrick		...	26-05-2007 @ 13:27
some nice relaxing jazz. Member 77, 12599 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!!
IainKendrick		...	28-05-2007 @ 16:28
some nice relaxing jazz. Member 77, 12599 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.
Icepick		...	28-05-2007 @ 17:55
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.
Rob		...	28-05-2007 @ 17:59
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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