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Iain's Training

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IainKendrickIcon...22-01-2014 @ 18:29 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		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.
WILLSANIcon...22-01-2014 @ 18:32 
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Trump will get another four years
Member 126, 16708 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq		Strong! Great lifting mate.
CarlIcon...22-01-2014 @ 18:33 
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Loves rugby league ...
Member 13, 14460 posts
SQ 230, BP 180.5, DL 262.5
673.0 kgs @ 128kgs UnEq
Administrator
holy mackrel!!! nice lifting mate!
jimmyfIcon...22-01-2014 @ 19:28 
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Member 4098, 532 posts
SQ 235, BP 150, DL 260
645.0 kgs @ 93kgs UnEq		brilliant lifts, looks like it all came together on the day, rare you see that these days.
IainKendrickIcon...22-01-2014 @ 19:38 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		Cheers guys was a good day. Just the start!
dr_hazbunIcon...22-01-2014 @ 19:43 
tabbouleh and fattoush salads were very refreshing
Member 267, 8548 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq		That's a pretty awesome display of unequipped lifting mate.
IainKendrickIcon...24-01-2014 @ 10:40 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		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.
EDCLARKEIcon...24-01-2014 @ 20:06 
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not particularly well educated
Member 85, 11010 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq		lovely stuff at the comp mate, that squat was bloody fantastic.
Adam_FIcon...24-01-2014 @ 20:49 
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conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq		I like to think I had a hand in the 'great success!' with my RTS guidance Happy

LOL

nice training dude. I shall look forward to your visit to the midlands in ze summer!
FinchIcon...25-01-2014 @ 07:50 
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Gonna outlive my opposition !!
Member 123, 4038 posts
SQ 202.5, BP 135.0, DL 232.5
570.0 kgs @ 117kgs UnEq		Just been catching up on your log, fine work at the competition and I'm guessing you met Col Austin!
IainKendrickIcon...25-01-2014 @ 11:39 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		Cheers Ed

Lol Adam

Possibly Ian Wink
IainKendrickIcon...26-01-2014 @ 10:24 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		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.
IainKendrickIcon...01-02-2014 @ 09:49 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		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.
SamthepigmanIcon...01-02-2014 @ 09:57 
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See You Next Tuesday
Member 2254, 3824 posts
SQ 240, BP 165, DL 300
705.0 kgs @ 89kgs UnEq
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 Happy

P.s. Great lifting in the vids
IainKendrickIcon...01-02-2014 @ 10:58 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		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.

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