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A Hebridean Diary

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Martin1956Icon...18-09-2011 @ 18:10 
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used to be Scotlands Best Bencher
Member 75, 6967 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Speed Bench. On my own today in the garage.

Bar for 20
40 for 10
60 for 8
80 for 5
100 for 3
100 for 3 x 2 sets
102.5 for 3 x 2 sets
105 for 3 x 2 sets
107.5 for 3 x 2 sets
110 for 3 x 2 sets.

Left shoulder felt a little bit tweaky today. Something or nothing, see what Wednesday brings.
ThingIcon...18-09-2011 @ 19:14 
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a large fingered spastic that demolishes plant
Member 89, 31822 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
Nice speed work Martin

What sort of bench do I need for the bdfpa if I lift in that fed?also what the scottish open fed?
Martin1956Icon...18-09-2011 @ 20:02 
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used to be Scotlands Best Bencher
Member 75, 6967 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Thing said:Nice speed work Martin

What sort of bench do I need for the bdfpa if I lift in that fed?also what the scottish open fed?


Thanks Happy Just a standard bench mate. Height 42 - 45 cm, seat width 29 - 32 cm. Same spec for all feds. The Scottish Open I lifted in recently is GBPF. I'm lifting exclusively with GBPF/IPF for the foreseeable future, but the BDFPA scene in Scotland is pretty good too.
ThingIcon...18-09-2011 @ 20:09 
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a large fingered spastic that demolishes plant
Member 89, 31822 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
It's Alot lower than the one I use.
Martin1956Icon...18-09-2011 @ 20:50 
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used to be Scotlands Best Bencher
Member 75, 6967 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Thing said:It's Alot lower than the one I use.


Just use big heels or maybe a couple of 20 plates as platforms to let you practice at the correct height. The danger of learning on a higher bench is that you tend to lift your ass when you suddenly find yourself on a lower one.
Martin1956Icon...20-09-2011 @ 12:54 
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used to be Scotlands Best Bencher
Member 75, 6967 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Deadlifts with Tom at his place but with my York 20s as the inner plates.

60 for 8
100 for 3
145 for 1
155 for 1
175 for 1
155 for 2.

At this point we got talking too much and I cooled down, but I'd done most of what I wanted to do. I'll try 180 next week.
ThingIcon...20-09-2011 @ 13:01 
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a large fingered spastic that demolishes plant
Member 89, 31822 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
Martin1956 said:
Just use big heels or maybe a couple of 20 plates as platforms to let you practice at the correct height. The danger of learning on a higher bench is that you tend to lift your ass when you suddenly find yourself on a lower one.


i tend not to use my legs anyway Grin
Martin1956Icon...20-09-2011 @ 13:37 
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used to be Scotlands Best Bencher
Member 75, 6967 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Thing said:
i tend not to use my legs anyway Grin


A bit like my squats then Happy
ThingIcon...20-09-2011 @ 14:49 
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a large fingered spastic that demolishes plant
Member 89, 31822 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
Martin1956 said:
A bit like my squats then Happy


lol
Tony_BonnerIcon...20-09-2011 @ 15:36 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Martin1956 said:
Just use big heels ...


Like these Martin??

http://meghibberd.files.wordpress.com/2011/07/loboutin-sky-hig...
little_aIcon...20-09-2011 @ 16:44 
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still a devious weightlifting bastard
Member 43, 14216 posts
http://www.zgeek.com/forum/gallery/files/3/4/5/3/b58126d2.jpg
???
Martin1956Icon...21-09-2011 @ 18:21 
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used to be Scotlands Best Bencher
Member 75, 6967 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Haha!

Bench today, my place with Tom. I'd been told that a raw bench off a 6 inch board should be roughly equivalent to one's equipped bench, and I need to work on my lockout, so decided to have a raw boards session today. When I measured afterwards, the boards were actually 5.25 inches. When I say 'boards', it's 5.25 inches every time.

Bar for 20
60 for 8
80 for 5
100 for 3
120 for 2
140 for 1 - commands
160 for 1 - boards
170 for 1 - boards
180 for 1 - boards
170 for 2 - boards
160 for 3 - boards
145 for 4
135 for 6
125 for 8
115 for 10.

Went after Tom with the same weight on the down sets, so there was the pressure/challenge of not failing what he'd succeeded with. I made it Happy.

I've never had 180 at arm's length before, didn't half feel heavy, but I got it. 182.5 next board session. Be nice to lock out 400 lbs raw. Young Tom lifted superbly today, he should be well past me by the time the Commonwealths come round. And I will bask in the reflected glory when he does Happy
ThingIcon...21-09-2011 @ 18:26 
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a large fingered spastic that demolishes plant
Member 89, 31822 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
Nice work Martin
Martin1956Icon...22-09-2011 @ 22:07 
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used to be Scotlands Best Bencher
Member 75, 6967 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Thanks mate Happy

I joined the local sports centre today. The gym doesn't really suit me - lots of cardio equipment and Technogym weights machines, but I can go a couple of times a week and do some balancing work and maybe some cardio. Membership's only 15 a month for gym, pool, sauna, steam and spa so I won't have to go often to get my money's worth.

Lat Pulldowns

Sets of 10 with 30, 40, 50, 55, 60
Sets of 8 with 65, 70
Sets of 5 with 75, 80
Sets of 3 with 85, 90
Singles with 95, 100 (bottom peg) then
100 for 1
95 for 2
90 for 3
85 for 4
80 for 5
75 for 6
70 for 7
65 for 8
60 for 9
55 for 10.

Shoulder Press Machine

20 for 10
30 for 10
40 for 10
50 for 10
65 (bottom peg) for 8, 8, 8.

Arm Curl Machine

Sets of 10 with 10, 15, 20
Sets of 8 with 25, 30, 35
Sets of 5 with 40, 45, 50.

Then steam, sauna and spa.

The lat pulldown machine is the only proper pulling machine. No rower apart from the cardio ones, so I did all my lat pulls leaning slightly back to try and involve all the upper back muscles. Shoulder Press Machine felt good, this might help.

This evening, after the workout, I have humungous inner chest doms, no doubt a reaction to the raw board work yesterday. Shows it works, and that I worked!
WiegieboardIcon...22-09-2011 @ 22:40 
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as crimson as my last victims underclothing.....
Member 899, 11091 posts
SQ 170, BP 122.5, DL 190
482.5 kgs @ 101kgs UnEq
Aw yes! Arm curls haha. Looking at your speed bench weight, uber impressive!

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