Was this the Brown coloured one you were using?

yes I think it was so pretty sure it was a 25Kg bar Will check as intend to train tehre this evening - Upper back work tonight - I am determined to finally (at the age of nearly 50) grow some lats

Would be interesting to see if it is 25kg as I use that bar a fair bit, mainly for Benching.

Alex wrote:Would be interesting to see if it is 25kg as I use that bar a fair bit, mainly for Benching.

Forgot to check it out - We may have been using one of Jerry's own bars from upstairs on the squats which is why I think it might have been a 25Kg one.

training this week ....

Tuesday 19 July

Bench incl.40Kg chains - to 3 board
60 x 5 x 1
100 x 3 x 1
120 x 3 x 1
140 x 3 x 1
160 x 3 x 1
140 x 3 x 1
150 x 3 x 1
160 x 2 x 1
Not sure if I've remembered that right - It was a lot and various weights - very hard with chains like that - But think that's more or less it

Tricep Pushdowns
30 x 10 x 1
70 x 10 x 1
80 x 10 x 1
Not really sure what weights I used - that's a guess

Cable kick backs
30 x 10 x 1
40 x 10 x 1
50 x 10 x 1

Thursday 21 July

Chest supported rows - Narrow
40 x 10 x 1
60 x 8 x 1
70 x 8 x 1
90 x 8 x 1
100 x 8 x 1

Wide grip
60 x 8 x 1
70 x 8 x 1
80 x 8 x 1
90 x 8 x 1

Pull Downs - narrow grip - No idea what weights
No idea what but various x 8 x 4
More weight than me at the end I had to be held down so as I didnlt have to cheat too much

Shrugs
70 x 10 x 1
120 x 8 x 1
180 x 10 x 1
200 x 10 x 1

Hard work - Bench on Tuesday went a bit wrong tehre was a funny mood going down and awhole session was slow and 'weird'. Probably ended up trying to go too heavy but it was interesting - chains are hard!

Tonight was similar to last few weeks - Lats and traps are already feeling it


And that's it on the training front for a couple of weeks as I'm off to Spain

Got back from SPain last weekend and trained Saturday Sunday and then all this week so a quick review of the week ....

First off it has been an interesting week as I got a letter last weekend from the BDFPA saying someone had accused me of taking banned supplements and asking me to explain myself – So I explained I was not on anything and how very dare they say that ... and they said - Oh that’s ok then – What a joke!

This has not inspired me with confidence in them! But decided I’m doing the BDFPA SE qualifier on 28 August and going to lift raw and just get a half decent total – Enough to qualify me for nationals/internationals but not much more. Will definatley lift in theWDFPF world champ's in November up in Glasgee, but am not sure I will stay with them for 2012 after the above mentioned fiasco plus a few other things that have pissed me off. The guys I train in Windsor with have set up their own fed which is quite tempting - Shame I can't lift in their world's in Vegas in November but I have a pre-booked holiday that week.



Saturday 6 August

Bench raw - reverse black bands
130 x 3 x 1
160 x 3 x 1
180 x 3 x 1
200 x 1 x 1
Shirt on - 2 board
230 x 1 x 1
250 x 2 x 1
- 1 board
260 x 1 x 1

- No board
270 x Fail

Incline BB press
60 x 10 x 1
80 x 8 x 1
100 x 3 x 1
90 x 8 x 1

Fly machine
68 x 10 x 1
77 x 10 x 1
82 x 10 x 1

them off home and off to a wedding receoption - Excellent preparation for teh SUnday workout ....

Sunday 7 August

Deadlift - Raw
65 x 5 x 1
105 x 5 x 1
145 x 3 x 1
185 x 3 x 1
225 x 1 x 1
215 x 9 x 1

Good Mornings
65 x 8 x 1
85 x 8 x 1
105 x 8 x 1

Reverse Hypers
20 x 8 x 1
30 x 8 x 1
40 x 8 x 1

Very hard after 2 weeks holdiays!

Tuesday 9 August

Floor press with chains - Say 5Kg per set?
- 3 sets of chains
50 x 5 x 1
- 4 sets of chains
60 x 5 x 1
80 x 3 x 1
100 x 3 x 1
120 x 3 x 1
140 x 2 x 1
Weights estimated as not too sure how heavy chains were

DB Bench press
30 x 8 x 1
40 x 8 x 1
45 x 6 x 1
Long time since I’ve done these - Was horribly unstable

Tricep cable push downs
68 x 10 x 1
82 x 10 x 1
91 x 8 x 1


Thursday 11 August

Pull downs
40 x 10 x 1
60 x 10 x 1
80 x 5 x 1 – Too heavy and form went to pot so decide to go down…
60 x 8 x 1

Iso Lever Pull
40 x 10 x 1
60 x 10 x 1
80 x 5 x 1
60 x 8 x 1
60 x 8 x 1

Seated Rows
82 x 10 x 1
89 x 8 x 1
82 x 10 x 1
82 x 10 x 1
82 x 10 x 1

That session destroyed my back – enjoyable in a masochistic sort of way 

Saturday 13 August

Bench raw
65 x 3 x 1
85 x 3 x 1
105 x 3 x 1
115 x 1 x 1
125 x 1 x 1
133 x 1 x 1
140 x 1 x 1 – A PB – A bit ugly
Had to revert back to putting my heels on the floor as that’s what I’ll have to do in the comp’. Feels very different - Leg drive and arch are much less effective 

Shirt on - 2 board - reverse black bands
230 x 1 x 1
250 x 1 x 1
- 1 board
270 x Fail – Got most of the way up but couldn’t quite lock out – So very heavy!
260 x 1 x 1 – Bloody hell that was heavy at the top – But ground it out

Incline BB press
80 x 5 x 5

DB Flys
7.5 x 10 x 3

Nice to get a bench PB - Especially as I haven’t been training for raw bench.


Sunday 14 August

Raw Squats
60 x 3 x 2
100 x 3 x 1
140 x 3 x 1
160 x 1 x 2
180 x 1 x 2
190 x 1 x 1 – My best squat if the day apparently
Not a PB but nice to get a good solid squat especially since I haven’t been training for raw



Rack Pulls just below knee
60 x 3 x 1
120 x 3 x 1
160 x 3 x 1
200 x 1 x 1
220 x 1 x 1
240 x 1 x 1
260 x 1 x 3 – Grind all the way!

Donkey calf raises
30 x 10 x 1
40 x 10 x 1
At this point someone explained to me that as calf’s are unresponsive I need to do high rep’s if I want them to grow so …
40 x 20 x 3 – Lactic acid overload at the end - Sort of nice but I then spend 10 minutes walking around and stretching to flush it out lol

Hyper extensions
Me x 12 x 3

Reverse Hypers
20 x 10 x 1
30 x 10 x 1
40 x 10 x 1

So that was my week – One PB and some heavy ass benching – Squat today was none too shabby either – Very happy.