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Old 02-24-2013, 08:21 AM   #1
IainK
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Default Iain K's Powerlifting

Hello

I am a powerlifter from the UK lifting in 90-93kg classes for BDFPA and GBPF respectively

Best meet lifts of 250/150/272.5kg and total of 665kg unequipped/classic.

Currently most of my training is decent frequency per week (2-3) with varying blocks of volume and loading phases. I don't do much variation in my main sessions. However over last couple of years have done plenty of deadlift varients. Currently just doing some high bar paused work for squats.

I am able to get to the gym 3 times a week but will try and fit in an extra session early in the week. Recently this has been some box jumps.

Just back from a sunday morning session but will post a full weeks worth of training. At the end of a volume style phase using 80% on the 3 lifts;

19/2/13

Box jumps;
10"x5
15"x3
20"x2
25"x1
30"x1
35"x1x16 (on 30s, odd extra 15s rest thrown in)

20/2/13

Squat;
barx10
60x5
100x4
140x3
160x2
180x1
200x5x2
200x3x3

Bench press;
barx10
60x5
80x4
95x3
110x2
125x6,5,4,3,2,1

Deadlift;
60x5
100x3
140x1
180x1
220x6x2
220x5
220x3
220x4

22/2/13

High bar paused squats (beltless);
barx10
60x5
80x4
100x3
120x2
140x1
160x1
180x1
190x1
180x1
160x1
140x2

Bench press + bands (woody light bench bands);
barx10
60x5
80x4
100x2
110x1
120x1
125x1
130x0
120x1

Bench press;
100x2
115x2
125x2

Deadlift (beltless);
60x5
100x3
140x1
180x1
220x5

Todays session;

24/2/13

Calmore gym

Squat;
barx10
60x5,3
100x4
140x3
160x2
180x2
200x7 (-1 of pb)

High bar paused (beltless);
140x1
160x1
180x1
200x1 (pb)

Deadlift;
70x5
120x3
140x3
180x2
220x10 (pb)

Bench press;
barx10
60x5
80x4
95x3
110x2
125x7 (=pb)

Good session today. Just the one top set on all lifts, but got pbs or close to pbs across the board so all is good. Not my normal gym. Took a trip to just out off town. Much better gym! My normal place dosn't have straight bars and is full of tools!



Next week start adding some load. Next meet is BDFPA British Champs on April 7th.
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Last edited by IainK; 02-24-2013 at 08:27 AM.
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Old 02-24-2013, 10:18 AM   #2
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So, for the benefit of our imperial-minded friends, that's:

440 X 7 squat
440 X 1 paused squat
485 X 10 deadlift
275 X 7 bench

...all in the same workout.

Wow, that is some going.
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Old 02-24-2013, 10:36 AM   #3
IainK
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Errr quite possiby

Kg weigh more than lbs so they are better

Hope your training is good?
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Old 02-24-2013, 10:47 AM   #4
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Welcome to MAB Iain!

You sir, are a beast! Outstanding work.
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Old 02-24-2013, 11:04 AM   #5
IainK
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lol Not yet but thanks!
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Old 02-24-2013, 11:23 AM   #6
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i no nothing about powerlifting but i like your training style, lots of volume.
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Old 02-24-2013, 11:37 AM   #7
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Nice work. Excellent numbers!

More talking please. We Americans love to hear a British accent.
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Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
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Old 02-24-2013, 12:05 PM   #8
IainK
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lol Mike. Do we sound different whilst grunting and breathing heavy?

Thanks Lee
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Old 02-24-2013, 12:14 PM   #9
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Quote:
Originally Posted by IainK View Post
Hope your training is good?
It was last year. Since then - a terrible year at work, degenerative arthritis in my elbow, a rotator cuff injury. On overhead work, at the moment, I literally can't do one rep with weights I used to warm up with!

So it goes. Never mind, the world still turns. On the plus side, the gym I train at now has some great kit.
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230 strict press @ 220; bodyweight+187 X 4 dips @ 180; 403 front squat @ 210; 10 000 push-ups.

Ignoring irrelevant credentials since I was 17.
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Old 02-24-2013, 01:43 PM   #10
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High reps for those weights is mental mate, good job.
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