RE: A Golden Log

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Golden Oldie -> RE: A Golden Log (May 10 2008 11:12:32)
quote: ORIGINAL: Red Man I have a consultation in the hospital on monday so i should know more then. I actually made in into the gym on thursday but ended up only staying for 20 odd mins. No enthusiasm, cant train hard anyway and its was also very hot in there. I did go to do cardio but with the heat i did a bit of bench and some arm work and jacked it in, spent most of the time popping the lump back in anyway. [:(] I can only imagine how frustrating that must be. At least when my shoulder was fcuked there were other things I could do. Hope it all works out for you, but we both know recovery from surgery is going to be painful and slow. All I can say is I spent two months in traction, another five in plaster, and the year after that on crutches/sticks and you're young enough to come back from it

Fintan -> RE: A Golden Log (May 10 2008 12:26:16)
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.

Golden Oldie -> RE: A Golden Log (May 10 2008 17:42:47)
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.

Golden Oldie -> RE: A Golden Log (May 10 2008 18:13:31)
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.

Fintan -> RE: A Golden Log (May 12 2008 21:07:53)
Yeah, I feared as much. Ah well. Nope, I don't actually go to the gym, it's most body-weight exercises, swimming and lots of running with circuits, hill sprints and the occasional weights session thrown in for the hell of it! I'll try lifting heavy every few weeks or so, see if I can maintain X amount of reps with 120kg or something. Thanks for the help anyway! [:)]

Golden Oldie -> RE: A Golden Log (May 12 2008 21:51:54)
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.

Golden Oldie -> RE: A Golden Log (May 12 2008 21:53:11)
quote: ORIGINAL: Fintan Thanks for the help anyway! [:)] You're welcome. Good luck with your training.

Golden Oldie -> RE: A Golden Log (May 14 2008 0:01:04)
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.

iaink -> RE: A Golden Log (May 14 2008 9:44:54)
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!

Golden Oldie -> RE: A Golden Log (May 14 2008 10:26:50)
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...

iaink -> RE: A Golden Log (May 14 2008 10:50:08)
[:D] I'd sack them from the team for lack of comitment!

Golden Oldie -> RE: A Golden Log (May 14 2008 20:51:45)
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!

Golden Oldie -> RE: A Golden Log (May 16 2008 21:29:24)
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.

Golden Oldie -> RE: A Golden Log (May 17 2008 18:04:47)
Missed training today, but in a good cause. Went to watch the Overhead Challenge at Adlington Barbell. Here's a few pics of the day... http://martinsgoldenblog.blogspot.com/2008/05/adlington-overhead-challenge-17th-may.html

boar -> RE: A Golden Log (May 17 2008 19:18:22)
always a pleasure martin!!! good work again mate , remember , best MC north of the trent.

Golden Oldie -> RE: A Golden Log (May 17 2008 20:46:53)
Likewise, Mr Boar. But as I keep asking, who's this south-of-the-Trent guy?[:D]

Golden Oldie -> RE: A Golden Log (May 18 2008 16:34:41)
Today's workout - OHs and Deads a day late. OH Press Bar for 10 x 2 sets 30 for 8 40 for 5 50 for 5 55 for 5 60 for 5 55 for 5 50 for 5 40 for 5 x 3 sets (practicing push press technique with these) Deadlifts 40 for 10 60 for 8 80 for 5 100 for 5 x 4 sets BTN Seated Press Bar for 10 x 5 sets OHs went ok - as long as I don't compare them to the weights being moved yesterday. Simultaneously inspirational and demoralising! Planned 5 5s on deads, but the lower back, bad knee and, particularly, the hams all had enough after four sets so I left it there. I could've done the fifth set if my life depended on it, but it didn't so I didn't! Deads have gone backwards a bit lately. I just need to keep plugging away, I guess. The BTN presses were purely done for shoulder flexibility, and the 50th was certainly better than the first.

iaink -> RE: A Golden Log (May 19 2008 10:52:56)
quote: The BTN presses were purely done for shoulder flexibility, and the 50th was certainly better than the first. Nice idea, may do something like it myself. Particulary if my arm is hurt and I don't feel like any extra pressing work in the week.

Golden Oldie -> RE: A Golden Log (May 19 2008 13:03:15)
It was the sports therapist's idea, Iain. I am stupidly stiff around the chest and shoulders. Can't do BTN press, can't touch elbows, got to improve my flexibility.

iaink -> RE: A Golden Log (May 19 2008 13:09:15)
quote: I am stupidly stiff around the chest and shoulders. Can't do BTN press, can't touch elbows, got to improve my flexibility. I am exactly the same pal. My sports therapist just laughs when I try and do that 'arms behind you back and try and touch finger test'!

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