Slightly heavier

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Scott Birdby Scott Bird | December 5, 2005
Filed in ME BENCH , workouts | 9 comments

Still easing back into things, today’s session was a little heavier at least (enough for a couple of PRs, so I guess I’m not taking it as easy as I thought). Using a similar grip width throughout, today’s lucky contestants were the Bench Press (close grip), Bent rows and that old favourite : Shrugs.

Bench press (close grip) 20@20/44, 10@40/88, 8@50/110, 5@60/132, 3@70/154, 2@75/165, 1@80/176 (PR)
Bent row 4X865/143
Shrug 2X10@60/132, 10@100/225, 2X10@140/308 (PR)


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Discussion

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Comments

1

Congrats on the PRs! Did you have a previous established 1RM on the close-grips? Just curious as to how quickly you retake what little you lost during the bodyweight era. Incidentally, I just equalled my former close-grip PR yesterday, so I’m hoping I might be more or less back in the game.

Posted by: Kris | December 5, 2005 5:33 PM

2

Thanks. I had a 2RM from a while ago during the ‘structural balance’ phase everyone seemed to go through. That’s when I switched to a slightly narrower grip (about 14”), and the strength feels pretty good - at least in small doses. Next will be to gradually increase the volume to ‘normal’ levels.

Glad to hear the bench is gradually climbing for you. Are you getting any more spare time these days (for blogging)?

Posted by: scott | December 5, 2005 6:56 PM

3

Incidentally (love that word), I will try to get some blogging done tonight. For once, Rufus is (aka seems) to be down before midnight…

Posted by: Kris | December 5, 2005 6:59 PM

4

nice one scott! very impressive to get back into some heavier stuff virtually straight off.

(for me i had to go the other way round, high volume first and slowly increase weights after my layoff - but i guess thats because i lost a fair bit of BW)

are you down much in BW or have you been able to maintain pretty well?

Posted by: john y | December 5, 2005 8:46 PM

5

also do you have a comments rss feed? i couldnt find it.

Posted by: john y | December 5, 2005 8:48 PM

6

Nice to see you back into a groove, and with PRs. Muscle memory is a beautiful thing, isn’t it?

Posted by: Alberto Caraballo | December 5, 2005 9:05 PM

7

Thanks guys. I’m pretty happy to be lifting again. The bodyweight stuff seems to help keep things going somewhat, but after a bit of a break I’m starting to feel a bit fat and sluggish. (John, I’m actually slightly heavier than when I stopped lifting - been eating a lot).

As for muscle memory, it’s a beautiful thing. Unfortunately I’d almost forgotten about the soreness - starting to seize up already :)

Oh, comments feed is at : http://www.straighttothebar.com/comments.rdf

Posted by: scott | December 5, 2005 9:43 PM

8

Congrats on all the PR’s Scott! 80kg on close grip pretty well crushes that “85kg bench press” PR eh? :D

Posted by: Stinn | December 7, 2005 2:41 AM

9

To already be setting pr’s this early back into a cycle is phenomenal. Great work.

Posted by: Jon | December 7, 2005 2:47 AM

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