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» Private Coaches in Edinburgh (Go to post)25-05-2017 @ 11:32 
EnterSandman said:Looking for a coach that could help me with my deadlift, especially my technique, I used to deadlift conventional and can't seem to get rid of lower back rounding (even before the start of the pull) which it caused me some strains on my glutes that put me off from deadlifts for a month. I am getting frustrated about it because deadlifts and squat are my favorite lifts. I know there is a powerlifting club at the university gym but unfortunately I cannot join because of my shifts, so I was wondering if you know any powerlifting/strongman coach that could help me to address my problems, whether is technique, mobility or weakness.
Thank you all


I'd recommend: Marc Keyes (posts on here as IrishMarc); John Soulsby/ William brown @ Athlete training systems and Andy Smith are the three options I can name and all are very highly spoken of!
» The siege of Ireland (Go to post)23-05-2017 @ 18:35 
Slingshot
150 X 2, 2, 2, 2

close grip
120 x 2

Incline
100 X 6

High box squat
180 X 1 - bad idea

leg press
7 plates X 25
5 plates X alternating 5s with constant tension

dumbbell press - 1 notch back
30 X 10, 10

dumbbell row
20 x 20, 20
» The siege of Ireland (Go to post)21-05-2017 @ 19:34 
High box squat
170 X 3, 3, 3, 3, 3

Seated GM
100 X 8

Seated deads
140 X 1
160 X 1
170 X 1
100 X 5

strict press
80 X 1 - flew up
90 X f, f, f - FS
60 X 5, 5, 5, 5

klokovs
40 X 10

bench
140 X
145 X 1, 1, 1, 1
90 X 20
» The siege of Ireland (Go to post)20-05-2017 @ 13:37 
Pin squat
290 X 1 @ pin 14

Beltless low bar
160 X 2 - knee wasn't feeling it

Floor press
130 X 3, 3, 3, 3, 3
120 X 4 X 4

Barbell row
120 X 10, 10, 10

Single leg press
5 pates X 12
6 plates X 8, 8, 8

Dumbbell seated press - 1 notch back
44 X 5
Vertical
28 X 12

Chest supported row
1 X 8
drop X 12
» The siege of Ireland (Go to post)17-05-2017 @ 17:52 
Post Edited: 17.05.2017 @ 17:55 PM by BaconWarrior
Buffalo bar squat
204 X 3

bas***d sumo (double pause deficit)
180 X 1
190 X 1
160 X 4

Good morning
124 X 8

Incline
100 X 2, 2, 2, 2, 2, 2
110 X 1

GHR X 15

pushdowns - 1 X 25
V handle cable row - 1 X 15

Also, not been bothered about dieting since the comp in light of exams coming up. Consequently I have blown up to 110-112 odd kg
» The siege of Ireland (Go to post)16-05-2017 @ 22:21 
Snatch grip deads
180 X 6

Paused fronts
120 X 2, 2, 2, 2
130 X 2

1+1/4 bench
120 X 2, 2

Wide grip cable rows 1 X 20
» The siege of Ireland (Go to post)14-05-2017 @ 20:34 
Half block sumo
260 X 1
280 X F
200 X 3, 3, 3, 3

Bottom half sumo
160 X 10

High bar
180 X 2

Press
80 X 3

push press
100 X 4

Klokovs
60 X 3
65 X 1

Zercher pickups
240 X 1 - 5 sec hold
220 X 1, 1

seated dumbbells - 1 notch back
40 X 11 - holy s**t
24 X 15, 12

v handle pulldown

feet up bench
80 X 22 - PB
» The siege of Ireland (Go to post)13-05-2017 @ 13:44 
Sumo
230 X 1
180 X 5, 5, 5

Squat
210 X 1
170 X 8

Bench - 1st rep paused
120 X 6, 6, 6, 4, 4, 4

Cg bench
80 X 8, 8, 4, 4

Barbell row
100 X 20, 12 (RP)
» Big Z (Go to post)10-05-2017 @ 21:45 
Big Z can swim on land

Big Z's tears can cure any disease. He has never cried.

Big Z did CPR on a practice dummy and brought it back to life
» The siege of Ireland (Go to post)10-05-2017 @ 21:41 
Sumo +large and med chain
180 X 1
chains off
180 X 2, 2, 2

bottom half reps, paused @ knees
140 X 12

Smith squats
60 X 8
100 X 7 - embarrassingly hard

Incline
115 X 1 - PB
100 X 4

No kit high bar
160 X 1
natty lord
100 X 3, 3, 3, 3
120 1

GHR
purple band X 8
blue band X 5

cable row 1 X 20
» The siege of Ireland (Go to post)09-05-2017 @ 17:50 
Post Edited: 09.05.2017 @ 17:51 PM by BaconWarrior
Bench
140 X 2, 2, 2
130 X 3, 3

Safety bar box squat
180 X 1
160 X 2

Beltless conventional
180 X 8
» Becoming a supple leopard (Go to post)09-05-2017 @ 17:46 
I've skimmed it. A good few oly lifters I've met love his stuff.
» The siege of Ireland (Go to post)07-05-2017 @ 13:04 
Trap bar deads
220 X 1
walks with trap bar
160 X 1, 1, 1

Plate pickups
140 X 1
150 X 1
160 X 1
120 X 6

Log press
101 X 1
85 X 5

muscle snatch
60 X 1
70 X 1
80 X f, f

Paused fronts
140 X 1
150 X 1
130 X 2, 2

power clean
100 X 1, 1
105 X 1
hang clean
80 X 6, 6, 6

lat pulldown
» The siege of Ireland (Go to post)06-05-2017 @ 13:10 
Post Edited: 06.05.2017 @ 13:12 PM by BaconWarrior
Squat
200 X 5 - Rep PB

Half block sumo
240 X 2, 2, 2 - volume PB

Axle push press
90 X 6 X 2,
90 X 10, 3, 2, 1, 1 -restpause

Zercher pickups
180 X 1
140 X 1 - hold

Smith press to forehead
80 X 5
90 X 1
100 X 1
110 X 1
to chest
60 X 25

Wide grip cable row
1 X 25
» The siege of Ireland (Go to post)03-05-2017 @ 19:19 
Slingshot
150 X 4

CG bench
100 X 1
80 X 12, 12
100 X 1
120 X 1

Natty lord squats
140 X 1
150 X 1
100 X 5, 5

Klokovs
50 X 5, 5, 5

Power clean from blocks
100 X 2
110 X 1
120 X f,f

High pull from blocks
130 X 2, 2
140 X 2, 2, 2

Barbell row
140 X 5, 5, 5
100 X 12

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