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Iain's Training

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IainKendrickIcon...02-02-2014 @ 19:08 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		2/2/14

Squat- moderate stance, beltless (x5 @8.5 7% drop);
Barx5x3
60*5
100*4
140*3
160*3
180*5 @8
200*5 @9 (PB?)
185*5 @8
185*5 @8
185*5 @8.5

Paused squat- meet stance, high bar;
140*3
160*3
180*3

2 paused bench (x3 @8.5 10% drop);
Bar*10
60*5
80*3
95*3
110*3 @7.5
120*3 @8
125*3 @8.5/9
112.5*3 @7.5
112.5*3 @7.5
112.5*3 @8
112.5*3 @8.5/9

Deficit deads- 3", beltless (x3 @8.5 7% drop);
60*3
100*3
140*3
180*2
200*3 @7
220*3 @8
230*3 @8.5
212.5*3 @8
212.5*3 @8.5

Good session today.

Squats okay. Using same tech as paused work. Tbh felt I was moving better on the paused work. Still 200*5 beltless is a PB more than likely.

After that did some extra paused work to make up for lack of down work on Friday. Didnt do any RPE stuff. Just wanted to do 3*3 and did Happy Used a high bar, but with wide stance.

'2 pauses' bench is new thing for me. Basically I pause a couple inches of chest. Then pause on chest. Press as normal. Quite enjoyed a slightly different challenge. It continues the paused/control work on this phase.

Df deads moved much better than last week. Happy with the top set. Down work tight and well grooved, but fatigued quick.
IainKendrickIcon...04-02-2014 @ 11:21 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		3/2/14

Block press-circa 2 board height (x8 @8.5 14% drop);
70*5
110*4
120*3
130*8 @8
140*8 @8.5
120*8 @7.5
120*8 @8
120*8 @8

SB squat (x8 @8.5 10% drop);
25*10
65*5
85*3
105*2
125*8 @7.5
145*8 @8/8.5
130*2 knee twinge

Okay session, but feeling last few sessions.

Bench work was fine. Warmed up badly. Not sure why I jumped from 70 to 110. Needed more warm up as was feeling stiff and sore from get go. Decent top set and by time of down work was feeling better.

SB was feeling good. 5kg more than top 7 repper last week with little more gas to spare. Unfortunately right knee twanged on first rep of first down set. Not a major thing. Happens occasionally. More so with narrower work. If I didnt have a time limit on the session I would have just taken a break and come back with a wider stance no probs. Yestarday just had to shut shop. Feels fine today. Will add a little extra rolling on my mob sessions tonight and tom.
IainKendrickIcon...05-02-2014 @ 19:01 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		4/2/14

'The Gym' aka cheap 24hr job;

RDLs (x8 @8,5 10%)
60x8
100x3
120x3
140x3 (kne twanged deadlifting it of the floor.. bugger)

Plan B
SLDL (x1 @9 10%) Happy
160x1 @7
180x1 @7.5
200x1 @8
220x1 @8.5
230x1 @9
207.5x1 @8
207.5x1 @8
207.5x1 @8.5
207.5x1 @9

Enjoyable sess apart fropm my bloody knee. Think I was just too loose and fast when I pulled the 140? Poss means no squating this week to let it settle down we'll see. At least due to sons birthday tomorrow I'll be training friday instead.

This was first later night session down The 24hr gym. Getting down after a late shift down the community centre were I do some eveinings. I get down into the gym about 10.50 and was out before 12, included 10mins mobility at the end. I live 5mins across town so perfect. . I am using this as a way to make up some deadlift volume where I cannot fit it into mondays session.

No way I could train there full time. s**tty bars, one rack, no proper bench set up and only 400kg of plates. It was still quite busy. Mostly students, but had no probs doing my thang.

Was happy with SLDLs. PB is 240 when I last did a good phase of them. I think I'll continue with this as my deadlift supplementary lift. Keep the reps lower than bench and squat supp work.
IainKendrickIcon...11-02-2014 @ 18:07 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		I have missed a few sessions and cannot remember of top of my head exact lifts. Its harder to remember when its not actually rigidly set work all the time.

7/2/14

2C Bench x6 @8.5 14% drop
Bench was good. Think I did 125x6 as top set. Did a 5 down sets at 110. Was spent after.

Deadlift- beltless x6 @8.5 10% drop
Deadlift was nice again. Did 220x6 as top set. Was umming and rrring about doing more but felt it was just good enough.

I didn't squat to give my knee a bit more rest.


8/2/14

Squat- beltless x6@8.5 10% drop
Went with meet tech today. The wider stance was nicer on the knee. Did 200x6 @9 which was a beltless PB with gas to spare. Only did one/two down sets to rest the knee.

Deficit deads- beltless x4@8.5 10% drop
230x4 for top set. Another nice bit of work.

2 pause bench x4@8.5 14%
More good benching tech. Think 125 was top set of 4 and got 4 more sets in at 110.


10/2/14

SB squat (x5 @9 7% drop)
25x10
65x5
85x3
105x3
125x2
145x5 @7.5
160x5 @8.5
170x5 @9
155x5 @8.5

Block press (x5 @9 14%)
barx10
70x5
90x4
110x3
130x5 @8
145x5 @8.5
155x5 @9
132.5x5 @7.5
132.5x5 @8

DB floor press 25x1min
2DB row- 25x1min


Nice session.

Very happy with SB work. Didn't expect 170. Good days. My erectors were fired after! Just did the one down set. Time and to protect the knee a little. Although it felt fine.

Pin press okay. It's an okay movement but not great.

I had to wrap it up at only 2 down sets, but was capable of a few more.

When I did pack away the kit I did have a couple of mins to spare so just did the DB work. Just working for a min on each lift consecutivley. Think each set was circa 20 reps. Hard work actually.

Tonight I have SLDL coming up. Should be fun as back is beat from deficit pulls and particulary SBS.
IainKendrickIcon...14-02-2014 @ 08:34 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		13/2/14

2C bench (x3 @9 7%);
Barx5x3
60*5
80*4
95*3
110*2
125*3 @8
140*3 @9/9.5 (pb)
130*3 @8
130*3 @8.5
130*3 @9

Deadlift- beltless (x3 @9 7% drop);
60*5
100*4
140*2
180*1
220*3 @8
250*3 @8.5/9 (pb)
232.5*3 @8
232.5*3 @8
232.5*3 @9

2C Squat- beltless (x4 @9 7%);
Barx10
60*5
100*4
140*2
160*2
180*4 @8
200*4 @9 (pb)
185*4 @8
185*4 @8.5
185*4 @9

Very nice session. All top sets were pbs. Even if they were somewhat default ones.

Benched moved well. Handled the 140 well. Made a mistake on down work. Planned on 14% drop, but did a 7% one. Tbh the load felt right for this intensity phase.

Deadlift moved very well. Smashed the top set. Felt there was poss 2 in the tank.

Finished with paused squats. Again nice top set and down work moved well.
IainKendrickIcon...15-02-2014 @ 21:05 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		15/2/14

Squat-beltless (x3 @9 7% drop);
Barx10
60*5
100*4
140*2
160*2
180*1
200*3 @8
220*3 @9 PB
205*3 @8
205*3 @8.5
205*3 @9

2 pause bench (x4 @9 7% drop);
Barx5x3
60*5
80*4
95*3
110*4 @7.5
125*4 @8.5
130*4 @9.5
120*4 @8.5
120*4 @9

Deficit deadlift- 3", beltless (x4 @8 7% drop..this didnt happen);
60*5
100*4
140*2
180*1
220*1 @9
230*1 @9
240*2 @9.5
220*4. @9
IainKendrickIcon...16-02-2014 @ 09:25 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		Good session yestarday.

Squats moved very well. Not too long ago that would have been a good belted session.

Bench work was good. Hard work with the 2 pauses.

Died a bit on deficits. Didnt have much in tank. Plan was 4s. Thought id do 220*4 then see what was left. First rep was so hard decided to stop and re-assess. New plan was to work up a few singles. Happyly did 240*2 which all things considered was good. Used straps on the down set and that helped with finally doing a set of 4! Although mt grip felt strong enough today my hands were hurting so poss should have used straps earlier. Anyway may not have gone to plan but got some decent work in.
IainKendrickIcon...17-02-2014 @ 20:14 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		17/2/14

2board press (x4 @9 7% drop);
Barx10
60*5
100*4
120*3 board on.
140*4 @7.5/8
160*4 8.5/9
147.5*4 @7.5
147.5*4 @8
147.5*4 @8/8.5

WL squat- beltless (x4 @9 7% drop);
Barx10
60*5
100*4
140*2
160*4 @7.5
180*4 @8
200*3 @9
177.5*4 @8.5 (drop based off 190)
177.5*2 5count @8.5
177.5*1 5count. @8.5

Nice enough sessions. Two lifts not usedin a while, or an age in case of 2board press. So had some ring rust and erred on caution.

2 boards felt good. Much better than off the blocks. This will be my go to lift if I want a lockout move or something to take some stress of shoulders and gammy arms. 160*4 was a pb. However still getting tech nailed in. When it cameto down work tech got better and better. I think I'll hit something bigger next week.

Like WL style squats. Tech not quite there today. I could have pushed for a fourth rep in top set but decided against it d. Siege want it to get more scrappy. Down work I moved to some big pauses. Improved tech by the end.
JonA81Icon...17-02-2014 @ 20:33 
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Member 2216, 2243 posts
How long are the RTS style sessions taking you to get through? Fatigue percents always seemed to draw a session out too long, but fatigue stops would be a bit too hit and miss to get enough volume in. Is there a middle ground?
IainKendrickIcon...17-02-2014 @ 20:48 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		I am finding just using fatigue drops fine atm. Pretty used to some sessions going way over 2hrs. Mike has said that you should have a 20 min cut of period on the down work anyway.
EDCLARKEIcon...17-02-2014 @ 21:34 
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not particularly well educated
Member 85, 11010 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq		i hope that as an original SPOLA member you will be taking part in the new SPOLA challenge.
IainKendrickIcon...17-02-2014 @ 22:12 
Avatar
some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		I should check up on that! Lol
LeedsMiniPowerIcon...17-02-2014 @ 22:25 
Getting fat is just as dumb as using PED's
Member 3387, 2532 posts
SQ 275, BP 200, DL 290
765.0 kgs @ 114kgs UnEq		Interesting journal,lovely 255kg squat aswell looked like 260kg was there.
IainKendrickIcon...18-02-2014 @ 08:25 
Avatar
some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		Cheers for popping in. Yep 260 is target for next meet.
IainKendrickIcon...19-02-2014 @ 10:50 
Avatar
some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		18/2/14

2C RDL;
70x5
70x5
110x2
150x2
180x2
210x2
220x3
230x3
5C 217.5x1x2

Trying out new tech last night. Simply pausing an RDL mid-upper shins. Would have gone well but used the s**ttest bar poss. 32mm, f all knurling, very slippy. Even with straps on grip was slipping on top sets and cut them both short. Weird. Never had a sess in straps that slipped as it did last night, and I have pulled 400kg over s small ROM with these straps. Anyway apart from that tech felt worthy of continuing with.

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