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» Iain's Training (Go to post)08-06-2007 @ 17:52 
8/6/07

Deadlift- 200x3, 220x3, 230x3, 240x1, 180x10

Smith machine press- 8-15x4
Rear delt machine- 8-10x4
Cable lateral raises- 10x4
Dumbbell shrugs- 40x15x4
Barbell shrugs- 90x15, 120x15, 140x10

Well odd session but good (ish!). Trained with a bodybulder. We did a little pulling. Well he did one hard set lol! Then after I finished pulling I caught up with him to do 'Shoulders'.

The deadlifts would have made a great session but my grip on the right hand came unstuck. Felt it on the warm ups but thought nothing of it. I had gas left in the tank ater 230 but during that set I had to adjust my grip a bit and I wasted energy not pulling efficiently. Tried using straps to attempt 240 for a tripple but didn't feel good so stopped after a sloppy 1 rep! I don't want to blame my tools but, the best bar in the gym was broken and I was left with a s**t knurless one! Never mind. the 'silver lining' was that I had lots more horse power than my last pulling session and when I get it to the bar it'll all be good! 230x3 is a 3rm so there you go.

The bodybulding stuff was good fun but tireing. I had 2 mins rest after 180x10 before I craked on with the shoulder pressing. This was not enough and was breathing out me arse for the next 30 mins Tongue They were training with a fast BB pace which didn't help. Still manage to keep up with the 'bigger guys', just!

Anyway he's to a relaxing weekend with beer and wine on the horizon!
» The difference between amercians and english soldiers (Go to post)07-06-2007 @ 10:24 
They were powerfull vids when you think about what some people are going, and have gone through.

All the best to anyone that has friends and familly out there!

I was half excpecting them to brew up at the end lol!
» Iain's Training (Go to post)05-06-2007 @ 14:26 
5/6/07

Grippers

RH- 1M*1x3, IM*2x1 (nailed!), IM*2.5x0 (10mm off), IM*3x0 (30mm off), IM*2.5x0, IM*2x0 (5mm off), IM*1x10x2

LH- IM*x3, IM*2x0 (10mm off), IM2.5x0 (25mm off), IM*3x0 (did it move? Tongue )

A good gripper session. Nailed *2 shut for 1st time this year. Felt it grind which is good. Using the *3 is really just for the hell of it. That beast is a long long way of closing! Tweaked my left arm but no worse than normal. Will ice it today to be on the safe side.
» Nobody steals our chicks... and lives! (Go to post)05-06-2007 @ 14:20 
Well done!
» Your current routine (Go to post)05-06-2007 @ 11:02 
Tokar I am so tempted to give the korte style routine a go! I think after the Brits I'll do a 9 week cycle and see how my body holds up. Fancy doing it as much to try something new and if I don't gel with it to rule it out in the future knowing I have given it a good crack!

At the moment though it aint broke Grin
» Iain's Training (Go to post)05-06-2007 @ 10:53 
Yes mate its tricky lol! You have to hit the 'sweet spot' or else it won't budge or it slides about. Chains are a also good for this pin press height.

TBH though its not my favourite lift as regards transfer to the full bench but it is less damagining to my arms, whilst still buidling some brute strength and ability to strain hard against the bar.
» Your current routine (Go to post)04-06-2007 @ 16:37 
Post Edited: 04.06.2007 @ 16:38 PM
The following is my program as an unequipped powerlifter:

Day 1
Heavy bench training
1) ME movement (bench press, floor press, 2 board, pin press)
2) Lockout work (pin press, 3 board, close grip floor press)
3) Upper back (heavy)
4) Upper back (pre-hab type movement)

Day 2
Squat/Deadlift assistance
1) Posterior movement (light; pullthroughs)
2) Quad dominant lift (step ups, extensions)
3) Abb/core work

Day 3
Bench press assistance
1) DE or SE bench press
2) RE pressing movement
3) Upper back
4) Arm work (once ina blue moon Tongue )

Day 4
Heavy squat/deadlift training
1)ME Squat or Deadlift movement (squat, deadlift, box squating, pin pulls, platform pulls)
2)DE Squat or Deadlift
3)Posterior movement (heavy)

Thats the template I work from using 3 weeks on, 1 week de-load. However its a rairety that a week of training looks 'exactly' like the above
» Iain's Training (Go to post)04-06-2007 @ 16:25 
4/6/07

Bench Training

Pin press (2" off chest)- Doubled mini bands + 90x3, 100x1, 110x1, 120x1
Seated barbell shoulder press- 60x8. 80x5, 90x3, 100x2

Upper back cuircuit 10x3- Wide grip pulldowns &rt; Seated dumbbell cleans &rt; Bent over raises

Feeling a bit beat after last weeks pb's plus my left arm is feeling brittle so took it relativly easy. A couple of hard singles (120 was a def max effort!) and sets but mentally not challenging.

Will do some more upper back work on fri with my deadlifts. I will be training with a bodybulider that runs my local gym in Southampton. No doubt lots of volume on the back work then I'll be helping him out on his deads
» Puppy Training! (Go to post)01-06-2007 @ 11:18 
I thought this thread would involve suggestions for weighted harness's or small paw shapped dumbbells!

Me and the misses would love a dog, but living in a flat and with a busy schedule we just couldn't give enough time to look after a puppy properly. Settled for a Hamster at the moment Tongue

Good luck with the dog training
» Newbie question #563 - equipped and unequipped (Go to post)31-05-2007 @ 21:07 
Your get zelots on both sides, but mostly there full of s**t.


LOL! Quite right.
» Iain's Training (Go to post)31-05-2007 @ 16:36 
Cheers. Hitting a nice patch at the moment. Those that have trained for a fair few years will realise that results ain't linear in progression. You can get nothing for months then suddenly break through to another level. Last year I didn't pb the powerlifts once! But I new that I was doing the right training (eventually) and had to just get my head down and back myself to come good. Hence pb's in my 1st comp in jan.
» Iain's Training (Go to post)31-05-2007 @ 16:15 
31/5/07

Squat and deadlift training

Squat- 180x1, 190x1, 200x1, 210x1, 220x1 (new pb!)

DE pulls- 160x3, 180x3, 180(+belted light band) x1x3

SLDL- 180x5, RDL- 180x5

Well if I was happy with a bench pb on mon, I am over the moon with my squat pb today! My 1st 5 plate a side squat.

Again I wasn't planning to full squat at begining of week but the gym near my flat that I trained at today dosn't have anything approprite to box squat off. However it has a better rack and flooring to squat with/on than my uni gym so felt good to go for a pb today. I thought it was going to fly up at one point as felt good lowering and popped out of the hole nicely but, unsurprisingly, it slowed right done and I grinded it slowly to lockout. Had to shout of my spotters to be on the safe side too!

The rest of the session did the job but it was a case of too much talking and not enough concentration!

I am now hitting the numbers in the gym that I want at unequipped in sept. This is good but I doubt now I'll go for any pb's in comp lifts.
» The Thing Arrives (Go to post)31-05-2007 @ 15:55 
sorry bud


Not too worry just pb'd my squat so may move up again Tongue
» And another thing that's wrong with those bench presses.... (Go to post)31-05-2007 @ 15:53 
Notice the 'soft' hand out. Spotter has hands on the bar and only seems to let go when the bar hits the shirts tension. Thats what it looks like to me:confused :
» The Curse And The Gift... (Go to post)31-05-2007 @ 11:37 
Cool platform pulls; reps with 500lbs (ish)

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