Stop Reading About It and Do It
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| BobSadler |  | ... | 01-06-2009 @ 20:16 |
 not old ..... experienced. Member 170, 517 posts SQ 270, BP 180, DL 270720.0 kgs @ 125kgs Eq | Post Edited: 01.06.2009 @ 20:17 PM by BobSadler Monday 1st June 5.00pm - 6.00pmTime to reacquaint myself with the squat bar 60Kgx3 60Kgx3 60Kgx3 100Kgx3 140Kgx3 140Kgx3 All raw. These were supposed to be warm-ups. Why then am I breathing like a train? Answer because I've lost any trace of conditioning that I used to pride myself on. I need to address this ASAP. I don't want to be the strongest man in the graveyard! Work sets - still raw 160Kgx3 160Kgx3 160Kgx3 160Kgx3 160Kgx3 That's it, an easy peasey session tonight. Talked complete bo***cks with Little Mike ("Basic is Best") regarding training. This got me thinking about legendary powerlifter Phil Richard and his famous liquid diet (Cider & more cider) so I decided to hit the off licence to try some of his medicine. I'm feeling better already. | ||
| BobSadler | | ... | 03-06-2009 @ 20:28 |
not old ..... experienced. Member 170, 517 posts SQ 270, BP 180, DL 270720.0 kgs @ 125kgs Eq | Wednesday 3rd June 09 Decline Bench Press- Raw and easier on the shoulders than the regular flat bench Warm up to 135kg, all 2 reps no shirt Pin press 140kg x 2 (4" range of motion) 180kg x 2 (3" range of motion) 190kg x 1 (3" range of motion) 180kg x 1 (3" range of motion) 145kg x 2 (8" range of motion) 140kg x 2 (8" range of motion) 140kg x 2 (8" range of motion) 140kg x 2 (8" range of motion) 140kg x 2 (8" range of motion) 140kg x 2 (8" range of motion) Job done | ||
| BobSadler | | ... | 05-06-2009 @ 19:22 |
not old ..... experienced. Member 170, 517 posts SQ 270, BP 180, DL 270720.0 kgs @ 125kgs Eq | Friday 5TH June 3.30-5.00pm Deadlifts -Working on my deadlift form. As I'm ten foot tall (OK 6'5") I'm sticking to the conventional style ala Mark Rippettoe 60kgX3 60KgX3 60kgX3 120kgX2 180Kgx1 210KgX1 210KgX1 210KgX1 210KgX1 210KgX1 210KgX1 210KgX1 210KgX1 210KgX1 210KgX1 Ten sets might be construed as over kill but I'm trying to nail down my form so what the hell. Rack Deadlifts - from knee height 300kgX1 300kgx1 300kgX1 300kgX1 300KgX1 That was easy! I've never had a problem locking out. Review: My head wasn't entirely in it tonight following a phone call from a mate suffering from a terminal illness. Really makes you appreciate just exactly what you have and to live in the moment! | ||
| BobSadler | | ... | 08-06-2009 @ 22:31 |
not old ..... experienced. Member 170, 517 posts SQ 270, BP 180, DL 270720.0 kgs @ 125kgs Eq | Week 1 - Monday 8th June Decline press - warm ups to 130kg x2 130KgX2 130KgX2 130KgX2 130KgX2 130KgX2 130KgX7 Squats - warm up to 140Kg x3 162.5KgX3 182.5Kgx3 180KgX3 180KgX3 180KgX3 180KgX3 180KgX3 I'm trying to use my head and actually apply some of the knowledge I gained over the past 30 years of training. In my humble opinion heavy weights,basic exercises and cycling training poundages are the keys to productive training especially when combined with good nutrition and adequate rest. | ||
| BobSadler | | ... | 10-06-2009 @ 19:20 |
not old ..... experienced. Member 170, 517 posts SQ 270, BP 180, DL 270720.0 kgs @ 125kgs Eq | Week 1 - Wednesday 10th June 2009 Deadlift - All warm-ups done raw as follows: 60KgX3 60KgX3 60KgX3 120KgX2 180Kgx1 Work sets with my Inzer lever belt 210KgX3 210KgX3 210KgX3 210KgX3 210KgX3 210KgX3 That was the heavy stuff out the way! I then did a series of stretches for the low back, hips and hams. Lets just say it can only get better as I'm incredibly inflexible | ||
| BobSadler | | ... | 12-06-2009 @ 19:22 |
not old ..... experienced. Member 170, 517 posts SQ 270, BP 180, DL 270720.0 kgs @ 125kgs Eq | Week 1 - Friday 12 June Heavy Squats - warm up to 140Kg x3 180KgX2 180KgX2 180KgX2 180KgX2 180KgX2 180KgX2 180KgX2 Not heavy all then. My lower back is giving me some serious cause for concern. I need take a leaf out of Fat Pete's log and get myself to the physio. Decline press - warm ups to 130kg x2 130KgX2 130KgX2 130KgX2 130KgX2 130KgX2 130KgX2 That was light, just as I had intended. My shoulders are definitely enjoying the rest from regular benches. My twelve year old son is cooking my tea. It smells like charcoal, I think I better go supervise lol. | ||
| BobSadler | | ... | 15-06-2009 @ 18:46 |
not old ..... experienced. Member 170, 517 posts SQ 270, BP 180, DL 270720.0 kgs @ 125kgs Eq | Post Edited: 15.06.2009 @ 18:48 PM by BobSadler Week 2 - Monday 15th June 16.45 - 18.15Heavy Decline press - warm ups to 130kg x2 135KgX4 135KgX4 135KgX4 135KgX4 135KgX4 135KgX4 Light Squats - warm up to 140Kg x3 185Kgx2 185Kgx2 185Kgx2 185Kgx2 185Kgx2 185Kgx2 Felt very strong tonight. Not a bad session at all! | ||
| marc | | ... | 15-06-2009 @ 23:45 |
 Dancing queenfeel the beat from the tambourine Member 84, 2415 posts SQ 225, BP 170, DL 275670.0 kgs @ 103kgs UnEq | looking strong young Bob, might have a lift myself soon had two weeks off, like the simplicity of your workouts | ||
| BobSadler | | ... | 16-06-2009 @ 21:28 |
not old ..... experienced. Member 170, 517 posts SQ 270, BP 180, DL 270720.0 kgs @ 125kgs Eq | Hi Marc, I hope you are well and injury free. After the masters I took a long hard look at my training and decided to that I needed to adopt a different approach to training or knock it on the head. In hindsight I simply wasn't enjoying my training. I've always been guilty of over complicating my training and really failing to give any routine a fair trial. Well not any more, after reading the training journals of the legendary "Fat Pete" & "Joe Bullock" I finally get what proper training really is and even more importantly I've gained the confidence to stick to a no frills routine. I'm hoping this "Nothing extra" routine will garner some big gains. | ||
| BobSadler | | ... | 17-06-2009 @ 19:47 |
not old ..... experienced. Member 170, 517 posts SQ 270, BP 180, DL 270720.0 kgs @ 125kgs Eq | Week 2 - Wednesday 17th June 2009 17.15 - 18.15 Deadlift - All warm-ups done raw as follows: 60KgX3 60KgX3 60KgX3 120KgX2 180Kgx1 Work sets with my trusty Inzer lever belt worn high up ala Konstantine konstantivnov (or is it more like like Simon Cowell). Anyway they went like this: 220KgX4 220KgX4 220KgX4 220KgX4 220KgX4 220KgX4 I had a couple of skinny kids casting there beady eyes on me so there was no backing down on these deadlifts. Thanks lads. I then did a series of stretches for the low back, hips and hams while abusing most of the local nightclub bouncers. Its a good job my clubbing days ended in the last century, I'd never get in any clubs round here now LOL. | ||
| BobSadler | | ... | 20-06-2009 @ 12:27 |
not old ..... experienced. Member 170, 517 posts SQ 270, BP 180, DL 270720.0 kgs @ 125kgs Eq | Week 2 - Friday 19 June 16.30 - 18.00 Heavy Squats - warm up to 140Kg x3 185KgX4 185KgX4 185KgX4 185KgX4 185KgX4 185KgX4 That felt bloody heavy and I was blowing out of my arse but I was pleased to get all my sets & reps in. Light decline press - warm ups to 130kg x2 130KgX2 130KgX2 130KgX2 130KgX2 130KgX2 130KgX2 That was was a welcome relief after the squats. All reps very fast & snappy. | ||
| BobSadler | | ... | 22-06-2009 @ 20:35 |
not old ..... experienced. Member 170, 517 posts SQ 270, BP 180, DL 270720.0 kgs @ 125kgs Eq | Week 3 - Monday 22ndh June 17.00 - 18.30 Heavy Decline press - warm ups to 130kg x2 135KgX5 135KgX5 135KgX5 135KgX5 135KgX5 135KgX5 This routine is getting really tough! I'm not used to this sort of volume. Dare I say I'm beginning to look like a bodybuilder. Light Squats - warm up to 140Kg x3 185Kgx2 185Kgx2 185Kgx2 185Kgx2 185Kgx2 185Kgx2 Felt very weak as piss tonight. I don't think its the routine though. Life is just a bit tough right now. Nothing new there then and nothing I can't handle. | ||
| Fatpete | | ... | 23-06-2009 @ 13:54 |
 Hyper obese Pete Member 70, 17891 posts SQ 322.5, BP 205, DL 300827.5 kgs @ 133kgs Eq | BobSadler said: Felt very weak as piss tonight. I don't think its the routine though. Life is just a bit tough right now. Nothing new there then and nothing I can't handle. Good man Bob. That is the attitude to have. Just plough on, sometimes the wind is at our backs and we make good time and sometimes it is in our faces and progress is hard and slow. But we plough on, come rain, come shine, onwards, ever onwards. | ||
| marc | | ... | 23-06-2009 @ 16:00 |
Dancing queenfeel the beat from the tambourine Member 84, 2415 posts SQ 225, BP 170, DL 275670.0 kgs @ 103kgs UnEq | Some strong lifts and volume Bob lad, whens your next forray into the competetive world of powerlifting | ||
| BobSadler | | ... | 23-06-2009 @ 17:09 |
not old ..... experienced. Member 170, 517 posts SQ 270, BP 180, DL 270720.0 kgs @ 125kgs Eq | Pete, Thank you, for your kind words. Marc, I would have loved to have been asked to do the European masters this coming weekend but it wasn't to be. I'm know hoping to be selected to lift in the 4 Nation's at the end of the year. I must admit that nowadays I do find it difficult to get excited for the local divisional meets. Training is going well. My routine is based on the "extended Russian power routine" (just google it) and I find that keeping a journal keeps me very focused on my goals. I'm trying to get Dax back onto the platform to, but somewhat ironically the world's best kit man is not that keen at the prospect of squeezing himself into his own kit. | ||
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