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RE: A Golden Log - May 10 2008 12:26:16
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Fintan
Posts: 78
Joined: Apr. 18 2008
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quote:
Thanks! What's stopping you from combining general endurance work with specific bench strength work? They needn't be mutually exclusive. Whatever floats your boat is good.
It's not general endurance work sadly, it's specifically geared towards joining The Royal Marines. I'm already a big guy and the general aim of my work is to take me in the opposite direction if you get me, to lose a couple of stone at the possible risk of muscle loss as well! It's a shame as I used to be really strong on the bench, now I think my 1 rep max is somewhere around 150-160 which I guess is still pretty decent. Means I also have precious little energy to lift with after all the cardio work, but if you can think of a small routine I could include one or twice a week that wouldn't bulk me up too much, I'd be very happy to give it a shot! I've always wanted to press a good, clean, paused 180kg raw bench.
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RE: A Golden Log - May 10 2008 17:42:47
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Golden Oldie
Posts: 1413
Joined: Jul. 26 2006
From: nr. Liverpool
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Overheads and Deads today.
OH Press
Bar for 10
30 for 8
40 for 5
50 for 3
60 for 2
70 for fail
70 for 1 (PB)
60 for 3 x 3 sets
50 for 5 x 2 sets
Seated Behind Head Press
Bar for 8
30 for 8
40 for 8
50 for 5
60 for 3
70 for 1
40 for 10
80 for 1
Deads
50 for 10
70 for 8
90 for 5
100 for 5
105 for 5
110 for 5
I was supposed to do two more fives on deads, but I ran out of time and, if I'm being honest, strength/energy as well.
Got the 70 OH at the second attempt!!!
Did rear presses on the advice of the manager, who's also a sports therapist who did some flexibility stuff with me last night. Hopefully they will improve shoulder flexibility over the next few weeks. I plan to do 5 sets of 20 with the bar a few times just to loosen everything off, but tried for a 1RM out of curiosity today. Don't know if you can count the 80 - it touched the top of my head and that was about it! The pressing was easy, but the lowering was torture.
An interesting session, and strange new doms are beginning to manifest themselves.
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RE: A Golden Log - May 10 2008 18:13:31
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Golden Oldie
Posts: 1413
Joined: Jul. 26 2006
From: nr. Liverpool
Status: offline
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quote:
ORIGINAL: Fintan
quote:
Thanks! What's stopping you from combining general endurance work with specific bench strength work? They needn't be mutually exclusive. Whatever floats your boat is good.
It's not general endurance work sadly, it's specifically geared towards joining The Royal Marines. I'm already a big guy and the general aim of my work is to take me in the opposite direction if you get me, to lose a couple of stone at the possible risk of muscle loss as well! It's a shame as I used to be really strong on the bench, now I think my 1 rep max is somewhere around 150-160 which I guess is still pretty decent. Means I also have precious little energy to lift with after all the cardio work, but if you can think of a small routine I could include one or twice a week that wouldn't bulk me up too much, I'd be very happy to give it a shot! I've always wanted to press a good, clean, paused 180kg raw bench.
Powerlifting-style bench pressing doesn't really bulk you up much. All I can suggest is that once a week you forget endurance and just put in a heavy bench session instead - but realistically you're unlikely to lose a couple of stone and get stronger, and maybe the goal for now should be to keep the strength you've got. Are you doing gym work for your endurance? If not and you keep doing heavy bench but no other weights you'll develop a shoulder imbalance and get rotator problems. Tricky... no easy answer, I'm afraid.
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Winners are just dreamers who didn't quit
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RE: A Golden Log - May 12 2008 21:51:54
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Golden Oldie
Posts: 1413
Joined: Jul. 26 2006
From: nr. Liverpool
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1 week in 4 heavy bench tonight.
Bar for 10
40 for 10
60 for 8
80 for 6
100 for 4
120 for 2
140 for 2
150 for 2
160 for 1 (failed 2nd)
165 for fail
150 for 2 (failed 3rd)
140 for 3 (failed 4th)
130 for 5
120 for 8.
1 purple band on and
100 for 5
105 for 5
110 for 5
115 for 5
120 for 5
Finish!
Mixed feelings about tonight. On the 160s, the first was easy, but the second just wasn't there. On the 165 I tried an index grip and couldn't do it. I didn't seem to have my usual top end endurance, but then I've not lifted heavy for four weeks.
To put a positive spin on it, I was exhausted after a day's dog walking and battling the jungle that is my garden, I think I've got a bit of sunburn, and I was still only 5 kilos off my 1RM pb. And I gritted my teeth and did my band sets when all I really wanted to do was finish and go home. So not too bad. I'll probably be slightly down on my best at the Raw Bench, but that's the price you pay for selective peaking, I guess.
Paul's looking good for the Raw Bench. I won't post his numbers in case his rivals might be reading, but I'm really pleased with his progress. John WWW attempted 200 raw and got it moving. Either side of the 200 he did a pair with 180 and finished off with 140 for 10 and 100 for 21. Joey finally cracked 135 after months of trying, before getting some nice reps in on the way back down.
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Winners are just dreamers who didn't quit
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RE: A Golden Log - May 14 2008 0:01:04
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Golden Oldie
Posts: 1413
Joined: Jul. 26 2006
From: nr. Liverpool
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Bit of back tonight
Seated T Bar Rows - 5 sets of 10 with 14, hammer grip, 1 set of 10 with 16, straight grip
Lat Pulldowns - 5 sets of 10 with 12
Facepulls - 3 sets of 10 with 9, 1 set of 10 with 10, 1 set of 10 with 11.
Followed that with 1.5 hours sports therapy session to ease muscle stiffness and improve flexibility. Then went to pub quiz, teamed up with two of my daughter's mates, and came 1st, beating the team that always wins in the process. Yeeeeehaaaaa.
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RE: A Golden Log - May 14 2008 9:44:54
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iaink
Posts: 2171
Joined: Jan. 3 2006
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I could kill for a ST session right now! Need to get a least one sorted before june.
Despite the missed lifts it was still a big ol heavy session!
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RE: A Golden Log - May 14 2008 10:26:50
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Golden Oldie
Posts: 1413
Joined: Jul. 26 2006
From: nr. Liverpool
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Cheers Iain. Yes, not had one (other than when injured last year) for a couple of years. It's once you have one that you realise how badly you needed it. I'm hoping to get another two a week apart during May and then one a month after that. I think when you batter the body as relentlessly as we do they're pretty essential. Kicking myself now that I left it so long.
Not a bad little back session mate, especially as I was working in with another lad and it was more bodybuilding rests than PL ones. Missed biceps, though!
Interesting little post script. At the quiz last night, my left forearm cramped up, I went aaargh and grabbed it as you do, and the girls thought for a moment I was having a heart attack. Apparently they'd both have been happy to do CPR, but neither would have done the kiss of life. Well, that's what they say...
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Winners are just dreamers who didn't quit
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RE: A Golden Log - May 14 2008 10:50:08
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iaink
Posts: 2171
Joined: Jan. 3 2006
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 I'd sack them from the team for lack of comitment!
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"Now the time is near, for Iron Man to spread his fear"
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RE: A Golden Log - May 14 2008 20:51:45
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Golden Oldie
Posts: 1413
Joined: Jul. 26 2006
From: nr. Liverpool
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Inclines and Shoulders tonight.
Inclines
Bar for 10
40 for 10
60 for 8
80 for 6
100 for 4
120 for 1
132.5 for 1 (PB)
100 for 5 x 5 sets
60 for 10
Shoulder Press (Plate-Loaded Machine)
Warm up, then 40 a side for 5 x 5 sets.
Planned to do more tonight but... the seated BTN Press was broken, and the tank was completely empty after shoulder press so I left upright rows. It got to the point where any more would just have been counter-productive.
Delighted with the incline pb in these conditions. The ass came up slightly, but it is just a pert little one so I'm taking the pb!
_____________________________
Winners are just dreamers who didn't quit
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RE: A Golden Log - May 16 2008 21:29:24
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Golden Oldie
Posts: 1413
Joined: Jul. 26 2006
From: nr. Liverpool
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Speed bench tonight. Warm up, then
100 for 3 standard/3 wide x 3 sets
100 for 3 standard/3 narrow x 3 sets
2 purple bands on and
80 for 3
90 for 3
100 for 3
110 for 3
100 for 3
90 for 3
80 for 3
Flyes Machine
7 plates for 10
10 for 10
13 for 10
15 for 5
16 for 6
17 for 10
10 for 10 (extra stretch)
Cable Flyes - sets of 10 with 6, 7, 8, 9, 10.
Pleased with that tonight. Next session Tuesday - something a bit different.
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Winners are just dreamers who didn't quit
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