A Hebridean Diary
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| Finch |  | ... | 19-08-2019 @ 15:43 |
 Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5570.0 kgs @ 117kgs UnEq | Nice work at the competition Martin. | ||
| Martin1956 | | ... | 19-08-2019 @ 17:19 |
 Old Age Presser Member 75, 7732 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | Finch said:Nice work at the competition Martin. Thanks Ian.  | ||
| Martin1956 | | ... | 19-08-2019 @ 17:29 |
Old Age Presser Member 75, 7732 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | Post Edited: 19.08.2019 @ 17:32 PM by Martin1956 The road to a 150 raw bench opener starts here, today. It may be a long journey filed with cliches and setbacks, but it started today.Bench Normal warm up to 100 for 2 120 for 1 135 for 1 110 for 5 112.5 for 5 115 for 5 112.5 for 5 110 for 5 Every set done with no out breath, including the 135, which was so easy I had to double check that the bar wasn't misloaded. Encouraging. Shoulder Horn 7.5s for 20 x 5 sets (it may have been 6, but it was at least 5) T Pulls Band work for 20 x 6 sets. Happy with that, the plan is to do low reps on a Monday and volume on a Thursday, going up 2.5 a fortnight on the low reps and 2.5 a week on the volume. And at some point I'm going to have to put a shirt on again, but that's for the future. | ||
| Martin1956 | | ... | 21-08-2019 @ 17:02 |
Old Age Presser Member 75, 7732 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | Assistance work. No huge weights lifted, just keeping everything ticking over until we get back to long nights and five sessions a week. Seated Row 70 for 10 x 12 sets (3 sets with each grip) Lat Pulldown 50 for 10 x 5 sets Facepulls 35 for 10 x 3 sets Waistpulls Band work for 20 x 3 sets Lateral Raises Side - 7.5s for 12 x 3 sets Front - 7.5s for 12 x 3 sets Dumbbell Arm Curls 20s for 10 x 3 sets T Pulls Band work for 20 x 3 sets Finish. Nothing spectacular, but needed to be done. Everything was easy, felt strong and 'match fit'. Maintains strength and hopefully keeps injuries at bay. I recently invested in a pulley handle and tried high pulley curls for the first time in years. Sadly, even with a light weight, it was the wrong angle for the right arm/shoulder, so I reverted to dumbbell curls instead. Volume bench tomorrow. Should be fun-ish... | ||
| Martin1956 | | ... | 22-08-2019 @ 14:37 |
Old Age Presser Member 75, 7732 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | Post Edited: 22.08.2019 @ 14:38 PM by Martin1956 Volume BenchUsual warm up to 100 for 2 120 for 1 132.5 for 1 92.5 for 10 92.5 for 9 92.5 for 8 92.5 for 7 92.5 for 6 Finish Everything easy, including the top single. It will get tougher every week of course until at some point in the distant future, it becomes too heavy. But that's still a fair way off, I hope. Every set, including the top single and the set of 10, done without an out breath. The disappointing news is that I then tried close grip bench and the nerve pain in the forearm was immediately too intense, even with only 60. So I'll save them for another day, and wrap up tight when I next try them. Amazing how such a small grip movement can have such a profound effect, especially when I didn't have to wrap at all for the rest of the workout. That's training for the week more or less done, but I might just try to sneal a 140+ single in on Saturday morning. That would be nice. | ||
| Martin1956 | | ... | 24-08-2019 @ 19:51 |
Old Age Presser Member 75, 7732 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | Not so much as training session as a coaching session, but while demonstrating intensity I did a few lifts, so in the interests of completeness... Warm up sets with 20 and 30, then 50 for 8 70 for 6 90 for 4 110 for 1 130 for 1 142.5 for 1 Finish. 142.5 is my best for some time. Happy to be climbing again. | ||
| Martin1956 | | ... | 27-08-2019 @ 17:19 |
Old Age Presser Member 75, 7732 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | A bit of a grinder of a session. I didn't train yesterday because my shoulders hadn't recovered from Saturday's top single, and I trained later after spending the first part of the day writing. Just bench. Usual warm up to 100 for 2 120 for 1 135 for 1 120 for 3 122.5 for 3 125 for 3 122.5 for 3 120 for 3 Finish. No assistance work today, I could feel my blood sugars dropping like a stone after the 125, so just grinded out what I had to do to keep my bench progression going. Long, long rests too. Everything felt heavy, but everything moved as it should. Augers well for better days | ||
| Martin1956 | | ... | 29-08-2019 @ 15:49 |
Old Age Presser Member 75, 7732 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | Everything's a bit topsy turvy this week with me not training Monday, so the Thursday bench session became the Thursday assistance session. Energy levels were great throughout, even although I trained for over two hours. Seated Row 70 for 15 x 8 sets (2 sets with each grip) Lat Pulldown 50 for 10 x 5 sets - easy, need to increase either the weight or the reps Facepulls 30 for 20 x 3 sets Waistpulls Band work for 20 x 3 sets Shoulder Horn 7.5s for 20 x 3 sets Lateral Raises Side - 7.5 for 15 x 3 sets Front - 7.5 for 15 x 3 sets T Pulls Palms in - Band work for 20 x 3 sets Palms out - Band work for 20 x 3 sets Dumbbell Arm Curls 20 for 10 x 3 sets Finish. Good workout, not much more to be said. Yesterday was the last Wednesday golf competition of the season, so I'll be able to go to four sessions a week for the rest of the year. Volume bench tomorrow, that promises to be fun... | ||
| Martin1956 | | ... | 30-08-2019 @ 16:18 |
Old Age Presser Member 75, 7732 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | Post Edited: 30.08.2019 @ 16:19 PM by Martin1956 Volume BenchUsual warm up to 100 for 2 120 for 1 135 for 1 95 for 10 95 for 9 95 for 8 95 for 7 95 for 6 Finish. Good little workout. Everything without an out breath except the 9 set. Everything felt easy. Resisted the temptation to go heavier, or add extra reps, still conditioning my body to doing volume work again so not point killing myself in week 3! It's workouts like this that will lead me to 115 for 10 and a 155 or more single before Christmas. Energy levels great again. That's the gym workfinished for the week. Golf tomorrow, and sofa Sunday, beckon... | ||
| Martin1956 | | ... | 03-09-2019 @ 15:36 |
Old Age Presser Member 75, 7732 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | This was the workout I should have done yesterday, before my warm up was interrupted by a summons to golf (a final which I won, so all good). Bench Usual warm up to 100, except that I accidentally did 6 with 80 instead of 4 120 for 1 137.5 for 1 112.5 for 5 115 for 5 117.5 for 5 115 for 5 112.5 for 5 Finish. All good, not so long ago I was struggling to do a double with 120 and 130 was my absolute limit. Plus I started back round about this time last year, and my top single was a lop-sided 100. One day, I might be strong again... | ||
| Martin1956 | | ... | 05-09-2019 @ 18:20 |
Old Age Presser Member 75, 7732 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | Just a quick hour today. It was day one of the book re-write. I wrote just over 3000 words, which is great, but it meant I kept writing through my normal training time, which is not so great for training. On the bright side, it was just my assistance day, and a quick hour should be enough to keep everything in balance. And an hour was all I could do anyway, blood sugar levels felt a bit low. Seated Row 80 for 10 x 5 sets (wide grip) Lat Pulldowns 55 for 10 x 5 sets Facepulls 35 for 10 x 5 sets Shoulder Horn 7.5s for 15 x 5 sets Lateral Raises Side - 7.5 for 15 x 3 sets Front - 7.5 for 15 x 3 sets Finish No time or energy for anything else, but as I said above, hopefully that was enough to maintain balance. I also upped the rows by 10 Kg and the pulldowns by 5. If I do curls after bench tomorrow, all will be back to normal. | ||
| Martin1956 | | ... | 06-09-2019 @ 18:06 |
Old Age Presser Member 75, 7732 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | A day late, courtesy of golf on Monday, and two hours late, courtesy of this morning's writing. It's good to have other interests, but today they left me feeling tired, jaded, and more focused on the next chapter of the book than on lifting. But in spite of all that, I hit all my numbers, even if I had no energy for the arm curls that I should have done. Bench Usual warm up to 100 for 2 120 for 1 140 for 1 100 for 10 100 for 9 100 for 8 100 for 7 100 for 6 That'll do, finish. No more lifting stuff until Monday, and that'll be heavy 3s on bench. | ||
| EDCLARKE | | ... | 06-09-2019 @ 19:01 |
 not particularly well educated Member 85, 10986 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | looks like things are going well Martin , how long are the long nights up there in the north of north? | ||
| Martin1956 | | ... | 06-09-2019 @ 22:05 |
Old Age Presser Member 75, 7732 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | EDCLARKE said:looks like things are going well Martin , how long are the long nights up there in the north of north? Thanks Ed. It's still light until about 8.30 right now, but when the clocks go back it'll be dark for 5, pitch black at 5 by mid November, and still dark at getting up time. I'm probably going to have to reschedule my writing and my training so I get out in daylight and do indoor things while it's dark. Unless it's pissing it down of course, when I won't be venturing out anyway. | ||
| Martin1956 | | ... | 09-09-2019 @ 17:34 |
Old Age Presser Member 75, 7732 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | A horrible-feeling session, but I hit all my numbers so it couldn't have been that bad. Just felt tired, weak, very little energy, every set was a battle, and I left without doing arms afterwards because of low energy levels. I wrote for three hours before I trained and it doesn't seem to help. Some reappraisal of the schedule might be needed, although it's working well for the writing. Bench Usual warm up to 100 for 2 120 for 1 137.5 for 1 - more of a grind than it should have been 122.5 for 3 125 for 3 127.5 for 3 125 for 3 122.5 for 3 Finish. I had thoughts of a double with 137.5, but the first one was far too much of a grind. Not my best day, but the work got done. | ||
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