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» A Hebridean Diary (Go to post)28-05-2020 @ 19:02 
Bench
bar for 10
60 for 6
80 for 4
100 for 2
Then all singles
120
137.5
Thin blue band on
100
120
127.5
122.5
117.5
112.5

Side Lateral Dumbbell Raises
10 for 10 x 3 sets

Front Lateral Dumbbell Raises (Hammer Grip)
10 for 10 x 3 sets

Finish.

A bit of a senior moment today, partly down to distractions. After my top single, I forgot my three down singles and went straight to band work. Oh well, allowed me to fit in some dumbbell work. And the dumbbells have gone up to 10Kg, so I'll take it easy for a couple of weeks until my shoulders get massive.

Plus I have a plan. I don't seem to have time to fit in biceps curls, so from now on I plan to take a band out on dog walks and do a few sets as I stroll. See how it works out...
» A Hebridean Diary (Go to post)27-05-2020 @ 21:11 
Decided to hammer the lats.

Lat Pulldowns - all sets of 10
40
45
50
55
60
65
70 - just
65
60
55
50.

Single Arm Shrugs
50 lbs for 10 x 5 sets on each side

Face Pulls
30 for 15 x 3 sets

Shoulder Horn
10s for 10 x 3 sets.

Is there another exercise like lat pulldowns where adding or subtracting 5 kilos makes such a difference? I normally do five sets with 50, so that was a big increase. Shrugs starting hitting me while I was still doing them.. Hardly surprising, traps have had no direct work since I stopped doing deadlifts.

I normally do shoulder horn work with 7.5 dumbbells. Tried 12.5s last week and they were too heavy, but 10s were fine, and I'll build up the reps gradually.

Ran out of time or I'd have done some curls as well, but maybe that would hurt tomorrow's bench?
» A Hebridean Diary (Go to post)26-05-2020 @ 20:15 
Rested yesterday, felt the benefit today.

Bench

Bar for 10
60 for 6
80 for 4
100 for 2
Then singles, all paused, all no out breaths
120
135
130
125
120
Black band on- rated to 80
60
80
100
95
90
85
Finish

Good wee session, nothing on my limit. Last three singles with the band were quite tough, because the 100 pretty much fried my forearm. But everything got done. Starting a new cycle next session, everything goes up by 2.5. Cycle will be four session, one with each band, starting with the easiest one.
» A Hebridean Diary (Go to post)23-05-2020 @ 21:59 
Saturday Bench

Waited until I'd seen Tom's stone record before I started.

Bar for 10
60 for 6
80 for 4
100 for 2
Then all singles, all paused, no out breaths.
120
137.5 - the plan was 135 but 120 felt good so pushed it a wee bit higher to get 300 lbs
130
125
120
Thick blue band on - rated to 45 Kg
60
80
90
100
110 - plan was 105, but the 100 was easy enough
105
100
95
Finish.

The arm hurt throughout, but I managed to get through the session without using elbow sleeves or the floss band, so that was a big bonus. The bad news was still no chance of doing reps. Only one rep at a time in the arm. One day...

The toughest lift of the day was undoubtedly the 105. When you've done your heaviest lift, there's a tendency to relax slightly, but 105 needs almost as much effort.

Rest day tomorrow, unless I feel energetic.
» Tom Stoltman 286kg Atlas Stone World Record (Go to post)23-05-2020 @ 21:49 
Not so long ago 200 was a milestone. I remember Alex Curletto turning up at at comp in Cleggy's place and doing 200 in one of the comps back in the day and everyone was astounded.
» An old, fat fool starts a log. Hope no-one minds (Go to post)23-05-2020 @ 15:19 
Fatpete said:
He has indeed. He doesn't actually know that he's 161 so I suppose that helps.
He was a man of huge achievements, Sherlock Holmes accounts for probably less than five percent of his literary output, but the other ninety five percent is largely forgotten. It is ironic that the thing he is remembered for is the thing he liked the least (but he needed the money it brought).
He was a doctor, a surgeon, he served in the Afghan campaign, he also worked on an Arctic whaling ship, he was a world class billiards player and a first class footballer and cricketer. From memory he took only one first class wicket, and the fellow's name was W.G. Grace.
He was also a skier and popularised it in Switzerland. He persuaded the army to dispense with flat caps and wear steel helmets. This was a decision that the army almost reversed when the number of head injuries actually increased. It was only when it was pointed out that a large number of these injuries would have been fatalities had the helmet not been steel, that they realized that it was actually a good idea.
Say what you like about the man but he wasn't idle and his legacy, whether he liked it or not, will live forever.
Happy Birthday Sir Arthur


Great post!
» A Hebridean Diary (Go to post)22-05-2020 @ 20:19 
Third back session in six days. Hammered lats last Sunday, had a band based session on Tuesday, so today it was seated rows. Nothing too heavy, because I wanted to get lots of reps in

Seated Rows
Overhand Grip - 70 for 15 x 3 sets
Underhand Grip - 70 for 15 x 3 sets
Close Hammer Grip - 70 for 15 x 3 sets
Wide Hammer Grip - 70 for 15 x 3 sets

Face Pulls
30 for 15 x 3 sets

Shoulder Horn
7.5s for 15 x 3 sets

Finish.

I tried 12.5s on the shoulder horn, but that was too heavy. it's a small weight isolation exercise. I'll make up 10s next time and give that a try. 7.5s are getting too easy.

Bench tomorrow, if I've recovered from yesterday. Sunday otherwise.

The wind was howling as I trained. It sounded like the middle of winter. At least I avoided heat exhaustion. Not so lethargic today.
» An old, fat fool starts a log. Hope no-one minds (Go to post)22-05-2020 @ 17:59 
Fatpete said:Day off today and it happens to be the 161st birthday of Sir Arthur Conan Doyle.

A glass will be raised this evening


He's lasting well. Happy
» A Hebridean Diary (Go to post)21-05-2020 @ 20:36 
After a rest day, back to the bench.

Bar for 10
60 for 6
80 for 4
100 for 2
120 for 1
135 for 1
130 for 1
125 for 1
120 for 1
Thick red band on - rated to 35 Kg
100 for 1
110 for 1
120 for 1
115 for 1
110 for 1
105 for 1
Finish.

Took ages. No guag all day, but I got all my numbers. It's actually quite tough training when half your focus is on arm pain on every lift. But I managed with elbow sleeves and didn't put the floss band on. Minor victory for me.

I hope to bench again on Saturday, but I feel deep fatigue again, so we'll have to see if I've sufficiently recovered. No time or energy for assistance work.

I had the foresight to put the dinner on with three lifts, and the accompanying rests, to go, so I walked in to a meal ready to be eaten. Just about to get the dogs out.
» A Hebridean Diary (Go to post)19-05-2020 @ 20:49 
Post Edited: 19.05.2020 @ 20:53 PM by Martin1956
I can still feel the last two days' sessions in my bones, so just light weights tonight. It all counts though.

Band Work
Y pulls for 20 x 3 sets
T Pulls (palms in) for 20 x 3 sets
T Pulls (palms out) for 20 x 3 sets
W Pulls for 20 x 3 sets

Shoulder Horn
7.5s for 20 x 4 sets

Face Pulls
30 for 15 x 2 sets
30 for 20 x 1 set

Finish.

Reads like not a lot, but I was out there for well over an hour. Half way through my last set of shoulder horns, I realised I'd already done three sets, hence four.

Not sure if I'll be training tomorrow. The car goes into the garage at noon to get new front suspension springs fitted, and I'll be hanging around town until it's done, so who knows? The way I feel right now, I'm nowhere near recovered from yesterday's bench efforts, so maybe a rest day is called for? I'll take my notebook and a pen, find a warm place to sit, and hopefully either finish something I've started or start something new.
» An old, fat fool starts a log. Hope no-one minds (Go to post)18-05-2020 @ 20:35 
My grandson hit double figures today. Definitely the 18th. Happy
» A Hebridean Diary (Go to post)18-05-2020 @ 20:14 
Monday Bench

Bar for 10
60 for 6
80 for 4
100 for 2
Then singles fest, all paused and without an out breath
120 for 1
130 for 1
135 for 1
130 for 1
125 for 1
120 for 1
Thin blue band on, rated to 25 Kg
100 for 1
110 for 1
120 for 1
125 for 1
120 for 1
115 for 1
110 for 1
Finish.

Knackered. So knackered that I didn't realise I didn't have to write x 1 after each number. Tough session, never done volume singles before, needs must. Not quite at my limit on the top numbers, but that wasn't the plan. Close enough though. Feeling my arms have really worked, and I guess that's always the aim.
» A Hebridean Diary (Go to post)17-05-2020 @ 21:22 
Not much today, but I managed to drag myself to the garage about 7.

Lat Pulldowns
40 for 10
50 for 10
60 for 10 x 5 sets

Dumbbell Arm Curls
20s for 10 x 3 sets

Finish.

Better than nothing, plugged a training gap.
» A Hebridean Diary (Go to post)16-05-2020 @ 19:37 
I'm changing my routine from Monday (or Tuesday), but first I wanted 105 plus the monster band.

Bench

Bar for 10
40 for 8
60 for 6
80 for 4
100 for 2
115 for 1
130 for 1
Thick black band on, rated to 80 kg
65 for 1
75 for 1
85 for 1
95 for 1
105 for 1 - just.

Side Lateral Dumbbell Raises
7.5s for 20 x 3 sets

Front Lateral Dumbbell Raises
7.5s for 20 x 3 sets (hammer grip)

Finish.

I wanted to try 145 again today, but I knew from the 130 that there just wasn't another 15 there. The 105 was a just - it may not even have been fully locked out, but I needed to get it back in the racks before it changed direction. And I locked it while unracking it, so definitely taking it!

Assuming I still can't rep next week, I plan to do multiple sub maximal singles with and without bands. Hopefully that will keep things ticking over until I can.
» 400kg deadlift (Go to post)14-05-2020 @ 20:25 
I didn't set out to stir or upset anyone. it's just that I believe you can't compare a strapless lift in a powerlifting competition that is strictly judged for continuous movement with a strongman deadlift. Most of the big deadlift attempts I see failing at international events are down to the grip giving out rather than lack of strength. Personally, I think Andy Bolton's 457.5 is the best deadlift in history. The 455 was the first ever 1000 pound deadlift, so there's a case for that one, but the 457.5 was technically better. Best deadlift I've ever seem in the flesh? Possibly Eric Gunhamn's 370.5 in 2015, breaking the open world record as a junior. Other contenders are Julian Johannsson's 400 in 2018 and felix's 400 in Colne.

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