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Iain's Training

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IainKendrickIcon...04-11-2013 @ 20:07 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		4/11/13

Squat (beltless);
Barx10
60*5
100*3
140*2
160*1
175*2*6

Bench;
Barx10
60*5
80*4
95*3
110*2
125*2*6

Nice session back to a normal training plan. In this case a 6wk Russian masters routine. Beltless squat and deads.

Had a time limit today so no deads. The deads will be lower volume for first week or two before fully up and running.

All felt good.
IainKendrickIcon...08-11-2013 @ 09:56 
Avatar
some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		7/11/13

Bench press;
Barx15
60*5
80*4
95*3
110*2
125*3*6

Deadlift (betless);
60*5
100*3
140*2
165*1
185*3*6

Squat (beltless);
Bar*10
60*5
100*3
140*2
165*1
175*2*6

High bar 3s paused;
60*5
100*5
120*1
140*1
160*1

Nice session today overall.

Bench moved fine. Still feels 'early phase' so will be a few more sessions till happy with groove.

Deadlifts okay I guess. Its been many a year since this load was that much work! Grip not great. Used straps on set 5. Guess it'll condition up soon.

Squats good. Felt tired after deads but maintained tech and not much of a decline in bar speed start to finish. Ended with a little high bar, shoulder width stance, with pauses. Felt good. Even used my flat shoes with no probs. Nice and deep. This will be my go to squat variation if I get time at end of sessions. At some point over coming months will do a load of perscribed work with this tech.
ChrisMcCarthyIcon...08-11-2013 @ 12:50 
Lost his pen, then found his pen. #phew
Member 4899, 2956 posts
Nice work Iain - don't worry about the deads, they'll be back sooner than you think!

How has the enforced layoff effected you bodyweight-wise?
IainKendrickIcon...09-11-2013 @ 10:39 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		No pal. I slowed down the bulk I was doing. However after the honeymoon in August I came back at my biggest ever weight if 94.5kg lol I trained nearly every day, but just machines. This was no match for a great meat filled, and puddings, buffet every day Happy I am 93ish now. However havnt weighed myself in a couple of weeks. Would like yo be 95kg next year.
IainKendrickIcon...10-11-2013 @ 16:58 
Avatar
some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		9/11/13

Squats (beltless);
Bar*10
60*5
100*4
140*2
165*1
175*3*6

Bench press;
Bar*15
60*5
80*4
95*3
110*2
125*2*6

Deadlift (beltless);
40*6
60*5
100*3
140*2
165*1
185*2*6

Nice sess on Sat. Using the 'teams' new okie bar. 4 of use chipped in for it and are storing it at the gym. Sure beats bent bars or s**t and bent bars!

All felt good, helped by decent bar.

Best was deads which felt much improved.
glen_danburyIcon...10-11-2013 @ 17:04 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq		which Russian squat routine you using Iain?

how long does it take to complete? the ever increasing volume makes me wonder whether I could get it into my limited training time slot.
IainKendrickIcon...10-11-2013 @ 18:38 
Avatar
some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		Its the full Russian masters routine.

Week1
Sess 1
80%*2*6
Sess 2
80%*3*6
Sess 3
80%*2*6

Wk2
1 80%*4*6
2 80%*2*6
3 80%*5*6

Wk3
1 80%*2*6
2 80%*6*6
3 80%*2*6

Wk4
1 85%*5*5
2 80%*2*6
3 90%*4*4

Wk5
1 95%*3*3
2 80%*2*6
3 100%*2*2

Wk6
1 80%*2*6
2 rest
3 test day

Obviously you use some form of training max to base % off. I use this scheme alot for all 3 lifts. I have to juggle the days a bit so hardest deads are not on same day as hardest squats etc.

I have also made it into longer cycles but just repeating the volume phase as many times as I want adding a little load each time. Then finish on the intensity phase.

I will also add some assistance lifts as I feel I need. Which isn't much. Eg for squats I may just do 2*3 on am 80% day then go and do some work on a paused variation.

Hope that helps
dannyboy73Icon...10-11-2013 @ 18:58 
Mask it or Casket !!
Member 4600, 8169 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq		Strong fella.

Interesting training structure.

Im not a powerlifter but more of a brute strength strongman lifter. Ive been playing about with the 531 system due to injury after injury.

Im curious to how you guys get such big deadlifts.I hope the answer will be somewhere in jurnals such as yours Mr Ian.

Nice lifting. Impressive.Happy
glen_danburyIcon...10-11-2013 @ 20:08 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
IainKendrick said:Its the full Russian masters routine.

Week1
Sess 1
80%*2*6
Sess 2
80%*3*6
Sess 3
80%*2*6

Wk2
1 80%*4*6
2 80%*2*6
3 80%*5*6

Wk3
1 80%*2*6
2 80%*6*6
3 80%*2*6

Wk4
1 85%*5*5
2 80%*2*6
3 90%*4*4

Wk5
1 95%*3*3
2 80%*2*6
3 100%*2*2

Wk6
1 80%*2*6
2 rest
3 test day

Obviously you use some form of training max to base % off. I use this scheme alot for all 3 lifts. I have to juggle the days a bit so hardest deads are not on same day as hardest squats etc.

I have also made it into longer cycles but just repeating the volume phase as many times as I want adding a little load each time. Then finish on the intensity phase.

I will also add some assistance lifts as I feel I need. Which isn't much. Eg for squats I may just do 2*3 on am 80% day then go and do some work on a paused variation.

Hope that helps


cheers. how long does a session take as its a big old volume doing that for all three full power lifts. about an hour and a half per session or are you fairly fast passed between sets?
IainKendrickIcon...10-11-2013 @ 20:26 
Avatar
some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		If I can do the 3 lifts in 2 hrs then happy with that. The easiest sessions can do under 2.
glen_danburyIcon...10-11-2013 @ 20:57 
Avatar
Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq		thats what I was worried about when I looked at the full program as theres only one day I could fit that volume of work/time in at present.

I do like the look of this for squats on its own.
IainKendrickIcon...11-11-2013 @ 19:34 
Avatar
some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		11/11/13

Squat (betless);
Barx10
60*5
100*4
140*2
165*1
175*4*6

Bench press;
Barx10
60*5
80*4
95*3
110*2
125*4*5

Deadlift (beltless);
60*5
100*4
140*2
165*1
185*4*5

Tough hard session today. A big part of which was I had a time limit and got it done in 90 mins. Worse as my conditioning isn't 100%. Still went well with lots of good stuff. I cut a set of the bench to give me a chance at more sets pulling. Good move as got more deads done than I thought I might.

Squats good. Tech sloppy on first set but tight in from there. Tough work but more to come.

Bench was tough. My arms and shoulders a bit sore after squating and still sucking it up a little when I started yo bench Happy Solid work. Overall little harder than I would have wanted it. Fatigued after 3rd set. I bench first next session which will help as I am in 5s then.

Deads another move foward. 185 begining to feel like 185 now. Def on course. Tech and groove nice from start to finish. Plus hook held up well on 4s. Okie bar helping with that.

Next session its bench and dead for 5s and base squat session (2*6).

To days to get mobility drills in Happy
IainKendrickIcon...14-11-2013 @ 20:51 
Avatar
some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		14/11/13

Bench press;
Barx15
60*5
80*4
95*3
110*2
125*5*6

Deadlift (beltless);
60*5
100*3
140*2
165*1
185*5*6

Squat (beltless);
Barx10
60*5
100*4
140*2
165*1
175*2*6

High bar paused squats (beltless);
60*5
100*2
140*1
160*1
180*1

Good sess today. A few niggles made it harder at times but got the work done with varied gas to spare.

Bench wasnt too bad. Right shoulder a bit sore again. Warmed up a bit and although wasnt destroying the work got it done in a pretty reasonable fashion.

Deadlifting very nice. This load getting easier as I go on. Hook grip toughening back up to. No probs with the work today.

Squats were tough to start. Left hip flexor/adducter a bit sore. Did some extra stretching on it last night and it just made it worse today. Neeeded to do some extra anti spasm drills to get it moving better. By the 3rd set it was feeling better.

Finished with high bar (shoulder width stance) paused. Just getting a daily max in when I can. 180 moved very nice. This is 90% of my best with this tech and Tbh would have backed myself to equal my 200kg pb today.
IainKendrickIcon...16-11-2013 @ 19:36 
Avatar
some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		16/11/13

Squat (beltless);
Barx10
60*5
100*4
140*2
165*1
175*5*6

Bench press;
Barx10
60*5
80*4
95*3
110*2
125*2*6

High bar paused squats;
Barx8
60*5
100*2
140*1
160*1
180*1
190*1

Deadlift (beltless);
60*5
100*3
140*1
165*1
185*2*6

Another good session.

Squats still had a bit of sore left hip flexor/aductor going on. Once fully warmed up wasnt a bother. Moved well. Only last set was poor.

Bench started slow with my sore left arm slowing me down. However by set 3 I was cruising and it moved well and fast.

Fitted in more high bar paused squats. Had to work on 190 but tech tightness and overall speed good for 90%.

Finished with some quick deads as running out of time. 15mins and done with the pulling.

So ends highest volume week of this phase. Next week 2 out if 3 sessions are the baseline 2*6 work. Off course the other is 6*6. Fun fun!
IainKendrickIcon...18-11-2013 @ 20:52 
Avatar
some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq

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