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» A Hebridean Diary (Go to post)19-09-2019 @ 18:43 
I felt more energised today than in recent sessions. I didn't write beforehand, maybe there's a lesson there?

Bench
Usual warm up to 100 for 2
120 for 1
145 for 1 - no great strain
105 for 10
105 for 9
105 for 8
105 for 7
105 for 6
Finish.

The weight continues to increase session on session, and still I feel there's more there. Good times. My M3 gym pb is 147.5. The plan is to equal that next Thursday, and go past it the Thursday after that. Best session in ages.
» A Hebridean Diary (Go to post)18-09-2019 @ 16:34 
Post Edited: 18.09.2019 @ 16:34 PM by Martin1956
Just a short one, avoided front and side shoulder work and curls as I'll be benching tomorrow.

Seated Row
80 for 10 x 5 sets - wide grip

Lat Pulldown
55 for 10 x 5 sets

Face Pulls
35 for 10 x 5 sets

Shoulder Horn
7.5s for 20 x 3 sets

That'll do. Until tomorrow...
» A Hebridean Diary (Go to post)16-09-2019 @ 17:10 
A strange one today. Felt really sluggish and weak, but...

Bench

Usual warm up to 100 for 2
120 for 1
140 for 1
115 for 5
117.5 for 5
120 for 5
117.5 for 5
115 for 5
Finish

Didn't expect to get my numbers today, was especially dreading the top single and the 120 for 5, but got every single rep. Wiped out between sets, strong with the bar in my hands. Have to be happy with that I suppose.
» A Hebridean Diary (Go to post)15-09-2019 @ 18:02 
I don't know whether I had two sofa days because I was tired, or if I was tired because I've had two sofa days. Whatever, I needed to do some balancing work today. Nothing to heavy - balancing work doesn't need that, and I'll be going heavyish tomorrow.

T Pulls
Band work for 20 x 6 sets (3 palms in, 3 palms out)

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

Lat Pulldown
50 for 10 x 3 sets

Face Pulls
30 for 15 x 3 sets

Seated Row
80 for 10 x 3 sets (wide grip)

Dumbbell Arm Curls
12.5s for 20 x 3 sets

Finish.

As I said, nothing too heavy, nothing too demanding, kept the weights light, weary between sets, fine when actually lifting. Hope I'm not going down with something. We'll soon find out. Bench 5s tomorrow, top set 120 is the plan. Hope I feel better.
» A Hebridean Diary (Go to post)12-09-2019 @ 16:12 
I wasn't able to train the last two days, for various, legitimate reasons. I decided to bench, as it is Thursday, and to do back and bits tomorrow. The plan today called for a top single of 142.5. As the 137.5 felt unfeasibly heavy on Monday, I had my doubts, but hey, only two things can happen - I get it, or my safety racks get some use.

Bench
Normal warm up to 100 for 2
120 for 1
142.5 for 1
102.5 for 10
102.5 for 9
102.5 for 8
102.5 for 7
102.5 fr 6
Finish.

I shouldn't have worried, the 142.5 was easy. Well, never easy, but easier than Monday's 137.5 for sure. It was the reps that were hard - bloody hard. But then again, now that the weight is creeping up a bit on volume, 3s and 5s, nothing's easy any more - if it ever was.
» An old, fat fool starts a log. Hope no-one minds (Go to post)10-09-2019 @ 18:41 
Post Edited: 10.09.2019 @ 18:41 PM by Martin1956
Fatpete said:
AT the moment I am on a peaking cycle leading up to a hopefully decent 130 single, there are four work sets, each one 5 kilos heavier than the one before it. I start with sets of five then the next week the weight goes up and I do threes, then the same weight for fives and so on, half way through it changes to doubles alternating with singles with the same principle on the weights.
Once you have done your fourth workset, why would I do more ? I have achieved what I set out to so there it stays. Any more is adding nothing and eating into recovery time.
There are times when on other cycles when I will work up to a top set and then do that set again, or even drop it and do some more, this is generally when I have no specific aim in mind and just fancy doing some work.
In my youth I would have happily tagged on a few extra sets and thought nothing of it, but now, at our age I consider recovery to be at a greater premium than work. Generally then, I do what I need to do and then stop.
Hope that has sown a seed or two for you
Happy


I find doing a single heavier than my planned sets tricks the cns into thinking the sets are lighter than they actually are. I think if I worked up your way I may be pre exhausting the muscles before the top weight is attempted. I guess at our age the key thing is just to keep training. I'm deluded enough to think I can still garner pbs at some point, injury permitting. I saw Allan Hulme doing a 240 equipped bench to a 1 board last week, so maybe there's hope for us all. Happy
» An old, fat fool starts a log. Hope no-one minds (Go to post)09-09-2019 @ 22:38 
Pete, what's the thinking in making your last set your heaviest? My heaviest single is always my last warm up, and then I drop some kilos for my reps. Not suggesting you change, or that I'm right, just interested in the theory. Happy
» A Hebridean Diary (Go to post)09-09-2019 @ 17:34 
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.
» A Hebridean Diary (Go to post)06-09-2019 @ 22:05 
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. Happy
» A Hebridean Diary (Go to post)06-09-2019 @ 18:06 
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.
» A Hebridean Diary (Go to post)05-09-2019 @ 18:20 
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.
» A Hebridean Diary (Go to post)03-09-2019 @ 15:36 
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...
» Franco Dead (Go to post)31-08-2019 @ 11:56 
Terrible news. RIP
» A Hebridean Diary (Go to post)30-08-2019 @ 16:18 
Post Edited: 30.08.2019 @ 16:19 PM by Martin1956
Volume Bench

Usual 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...
» A Hebridean Diary (Go to post)29-08-2019 @ 15:49 
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...

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