Iain's Training

1/3/12

Squat;
barx10
60x5
100x4
140x3
160x2
180x2
200x8 (pb)

Bench press;
barx10
60x5
80x4
95x3
110x2
125x6
125x4
125x3
125x2

Deadlift;
60x5
100x3
140x2
180x1
220x1
255x3 (pb)
180x3x3

Powershrug supersetted with lat raises (round the world);
200x5, 210x5, 220x5
5x10x3

Flyes- 10x10x3

Bench dumbbell rows- 10x10, 22.5x10, 30x10


Nice session and first couple of pbs of the year.

Didn't do much work on squats as can be seen, just decided to rep out with 200. Happy with 8. Just not conditioned enough to do any more lol

Bench was okay. Was still tight after squating so couldn't really get in a good enough poss. Still 125x6 is only 1 rep of my best so okay. Got some decent work in after.

Deadlift was indeed sweet today. Recovered from my squat set by then (lol), and felt good. Just got the feeling that it was pb time and low and behold twas. Had to re-adjust grip after 2nd rep and the 3rd rep.. well some noises came out towards the end

Bit of assistance work and job done.

Here ends my 2nd block of training towards my divisonal in May. Next blocks straight squats will be 205 and bench 127.5. Sundays will be the same; paused squat, foam arch bench, block pulls and bits thrown in such as sumo and another bench varient.

200 x 8 is Monstrous squatting mate, well done!

Cheers. Happier with the deadlift though. Although my thumbs didn't thank me

Sorting out vids now... not that they were very good... nought much else but legs in shot lol

That 200 x 8 looked comfy lain solid work buddy!

Good numbers Ian, you definately had a few more reps there on the squat, but yeah i could hear the heavy breathing coming on lol...nice work on the deads, how often are you going over 90% on them?

So far this year im only doing so once per month currently working well and allowing me to focus on the leg gunz (or lack thereof!).

Cheers guys.

Nick; yes squat was a conditioning thing. If I had a spotter I would have gone for at least one more. On the comp lifts only gone up to 90% plus 3 times on the deadlift this year and not yet got there on squat or bench. I have done heavier on assistance lifts such as floor press. I pretty much do a max block pull every week.

well its working, wish i'd been steadier in the past, you doing any gbpf stuff this year?

Lovely videography at the start of that one Iain!

Nice lifts too!

Well I am an artist Fazc! Piss....

I will mainly be GBPF this year Nick. SM divison in May then Unequipped Brits Sept.

4/3/12

Paused squat (beltless);
barx10
60x5
100x4
140x2
155x2
170x2
185x1
200x1
210x1 (pb)

16" Block pull;
60x5
100x4
140x2
180x1
220x1
260x0 ??? lol
220x3x3

Bench, foam arch;
barx10
60x5
80x4
95x3
110x2
125x2
135x2
140x2

Feet up bench;
Meet grip 100x5
Narrow grip 100x5
Close grip 100x5

Modifyed sumo;
60x5
100x2
140x2
180x1
220x1
250x1 (= sumo pb)

Squat (low bar, narrow stance, alomst full ROM);
120x8x3


Nice session.

Paused squats solid. Bit lower than last week but layed down a nice pb.

Then 16 inchers just fell apart. Felt okay warming up to 220, not on fire but fine. However 260 didn't budge. Now with some psyche up I am sure I could have got it however not worth it today. No point getting fired up just to pull that today. New I would be flat pulling today after big effort on thurs but still...

Foam arch benching was good. Played with position on the top 3 sets. 125 was bum lightly touching bench, 135 was firmly on the bench and didn't come of, and 140 was of all the time. Finished with the feet up work with varying grips.

Modifyed sumo deads truned up trumps! Still just playing with it but managed to = my best simo pull. PLus my tech was horrid on the 250. Let the bar get well away from me and suprised I finished it!.

Fnished with some more squat variation. Got the heart punmping!

great pulling (the 255kx3 not the random 260 block pull fail) hope is transfers into a max single pb.

Cheers ed

6/3/12

Flyes;
5, 10, 12.5, 15x10
17.5, 20, 22.5, 25x8 (no doubt some fly rep pb)

Straight arm rope pulldowns;
10x4

Face pulls;
10x5

As not training thurs, due to funeral down in Devon, did some BBing marlarky tonight at work as a bit of extras.

Done in 25mins.... that means my 'Test' hasn't been lowered and I'll be hench tomorrow. This would make me hardcore but I didn't ingest stims to get me 'buzzin' prewo.

Almost enjoyed going heavy in the flyes though

Tomorrow will do some leg stuff. Ext and curlz probably lol

Nice 8 rep pb on squats!! My best is 4 doubles at 200 a year ago and three weeks ago a triple at 200 the goal is a set of 5.