Narrowbacks Training Log

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Rob		...	18-10-2013 @ 19:16
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Thanks for the welcome back guys, good to see posts from old and new(er) faces Wayne - no plans to update the journal icons just yet, if I do you will get your window dog though! Youngy - BW is way less these days (71kg), those stats are 6.5 years old! Sam - I guess it happened over three phases from mid 2007. I went from 107 to 89 in about a year, on purpose and while still training regularly. Then I drifted down to 78-79 over the course of a couple of years when I stopped training properly/regularly. Then a couple of years later I drifted down to where I am now over the course of a year, probably because I cut out most dairy/junk because I was feeling bloated quite often. I do feel healthy at this weight, but it's way too light at 6"1 [that's a bona fide 6"1 if Millsy reads this]. I'd like to get upto 80kg but I'll need to get squats and deadlifts going to do that I think.

Rob		...	18-10-2013 @ 19:16
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	18th October Narrow Grip Bench 80 x 2 x 6 Pull Ups BW x 5 x 5 Curls 30 x 15 x 3

dr_hazbun		...	18-10-2013 @ 20:32
tabbouleh and fattoush salads were very refreshing Member 267, 8548 posts SQ 220, BP 165, DL 250 635.0 kgs @ 90kgs Eq	Rob said: Sam - I guess it happened over three phases from mid 2007. I went from 107 to 89 in about a year, on purpose and while still training regularly. Then I drifted down to 78-79 over the course of a couple of years when I stopped training properly/regularly. Then a couple of years later I drifted down to where I am now over the course of a year, probably because I cut out most dairy/junk because I was feeling bloated quite often. I do feel healthy at this weight, but it's way too light at 6"1 [that's a bona fide 6"1 if Millsy reads this]. I'd like to get upto 80kg but I'll need to get squats and deadlifts going to do that I think. Bloody hell! Even if I were to stop resistance training and allow the REGRESSION to kick in, I'd get down to 80-82kg and stay there I reckon (and I'm 2 inches shorter than you). That's my 'natural' adult weight and I'm a proper narrowback! I work hard to keep over 90 so much so that a week of nights and poor eating immediately sees me at 87kg. You must have been eating a lot of junk to be 107!

Rob		...	21-10-2013 @ 18:24
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	dr_hazbun said: You must have been eating a lot of junk to be 107! A typical day was 6 weetabix, banana+oats+whey, fry up + orange + protein bar, banana+oats+whey, tin rice pudding, scotch pancakes + dextrose + whey, pasta + chicken, tuna + cottage cheese, along with 4 litres of milk a day. So it was mostly the milk that put all the weight on - it was overkill, but I was after increasing my lifts at any cost to the bodyweight and power-belly! Youthful exuberance. 21st October Narrow Grip Bench 80 x 4 x 6 Rows 40 x 10 x 3 And some physio exercises for adductors to finish, doing these every other day.

Rob		...	23-10-2013 @ 19:03
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	23rd October Narrow Grip Bench 80 x 2 x 6 Below Knee Deadlift 95 x 5 x 3 Core Plate twists Leg Raises Adductors Anterior Reach + 2.5 x 20 x 2 Single Leg DL + 5 x 20 x 2

dr_hazbun		...	24-10-2013 @ 19:53
tabbouleh and fattoush salads were very refreshing Member 267, 8548 posts SQ 220, BP 165, DL 250 635.0 kgs @ 90kgs Eq	Are squats off the menu due to adductor issues?

Rob		...	25-10-2013 @ 18:33
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Yep, looking to start working them in sometime next month, will have to be very gradual with the weight though! 24th October 1.5 mile run 25th October Narrow Grip Bench 80 x 5 x 6 Pull Ups BW x 10 x 3 Adductors Anterior Reach + 3.75 x 20 x 2 Single Leg DL + 6.25 x 20 x 2


Rob		...	28-10-2013 @ 18:06
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	28th October Narrow Grip Bench 80 x 2 x 6 Rows 40 x 10 x 5 Adductors Anterior Reach + 5 x 20 x 2 Single Leg DL + 10 x 20 x 2

Rob		...	31-10-2013 @ 18:07
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	31st October Narrow Grip Bench 80 x 6 x 6 Below Knee Deadlift 40 x 10 x 3 Shrugs 40 x 10 x 3 Core Plate twists Leg Raises Volume phase of bench routine over, the 6x6 was easy. Had a heavy cold so just loosened up with the other stuff.

Rob		...	02-11-2013 @ 19:35
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	2nd November Narrow Grip Bench 80 x 2 x 6

Simeon		...	02-11-2013 @ 19:41
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	omg omg omg it's rob!

Rob		...	04-11-2013 @ 18:35
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	4th November Narrow Grip Bench 85 x 5 x 5 Pull Ups BW x 8 x 3 Benching seemed fairly comfy, but will start to get harder very quickly now: Day 1 Day 2 Day 3 Week 1 80x2x6 80x3x6 80x2x6 Week 2 80x4x6 80x2x6 80x5x6 Week 3 80x2x6 80x6x6 80x2x6 Week 4 85x5x5 80x2x6 90x4x4 Week 5 80x2x6 95x3x3 80x2x6 Week 6 100x2x2 80x2x6 Max Video of the first set of bench (n.b. camera is slanted!)

Rob		...	08-11-2013 @ 19:29
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	6th November Narrow Grip Bench 80 x 2 x 6 Rows 40 x 12 x 5 Core Plate Twists Planks 7th November Physio - adductor tissue improved and hip/glutes etc all looser. Still some weakness right in the top of the adductor so a few new exercises to work on and back in 3 weeks which should be the last session, then can get on with building up lower body stuff. 8th November Narrow Grip Bench 90x4x4 Face Pulls 20 x 3 None of the 90s were killers but they were challenging. 95x3x3 (Wednesday) and 100x2x2 (week on Monday) sounds hard at the minute, we'll find out soon enough!

AndyCoupe		...	08-11-2013 @ 19:58
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225 547.5 kgs @ 77kgs UnEq	I felt exactly the same on week 4 thinking "Why does 92.5 feel heavy?!" But as the reps went down i started to feel the strength gaining. Keep it up!

dr_hazbun		...	08-11-2013 @ 20:12
tabbouleh and fattoush salads were very refreshing Member 267, 8548 posts SQ 220, BP 165, DL 250 635.0 kgs @ 90kgs Eq	Beast. 100x5x5 soon.

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