You load 16 tons and what do you get?

Iron, not coalApart from excellent GPP that is.

Prior to heading out for celebrations (of the 'another day older', not the 'deeper in debt') came a fairly intense ME BENCH workout. Fun stuff.

Worked up to a new Floor Press PR of 80kg, which will hopefully translate to a slight increase on the regular bench press next week. Although I'm still working out the subtleties of bench press leg drive, so it'll be an interesting battle.

Followed the pressing with a bit of dumbell rowing, which - when combined with a quick set of chin-ups - ensured that I was nicely pre-exhausted for the back exercises to come next. After a few sets of bent rows and a bit of shrugging (not to mention a pool of sweat that had gathered on the floor around me) I was more than ready to call it a day.

Floor press 2×10@20kg, 3@40kg, 3@60kg, 2@65kg, 2@70kg, 1@75kg, 1@80kg
Dumbell row (each side) 2×6@31.5kg, 2×6@36.5kg
Chin-up (narrow grip) 9@bw
Bent-over row 10,6,4,3 @60kg
Barbell shrug 10,10,10,6 @100kg

Total time : 61 mins

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Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 35) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

Find out what he's up to via Twitter, Google+, Facebook; and of course his online home. Enjoy.

Like this? Check out :

Raising the Reps.

So far, so good.

On the Floor.

Making the shift towards the Westside-style ME Bench day.


The comforts of lifting at home.

Chin-ups and a Few Other Things.

Missing a scheduled deadlift workout?

Not Quite Cardio.

No pain, max single.

Somewhere Between 3 and 4.

Is it safe to come out yet?

Of course, if you enjoyed these, I'd highly recommend grabbing the Strength & Fitness Newsletter. Delivered weekly, and absolutely free.

(there's also a Daily Update, if you're looking for an even larger dose of training-related goodness.)

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