Straight to the Bar

All Things Strength


Written By Scott Bird
Filed In : workouts

BenchThe Weather Gods were out in force this morning (view from the flat), causing the usual array of wet-weather mischief. Definitely a good time to enjoy the comforts of lifting at home.
It’s been a while since I last did flat, common-or-garden variety bench presses, and I decided to find out my current max. Worked up to a respectable 65kg, which makes the short-term goal of pressing bodyweight (74kg) a lot closer than it seemed a month ago.
These were closely followed by several gruelling sets of close-grip benches, which seemed far more tiring than usual; the combination of additional weight and effects of the max attempts taking their toll. Will be interesting to see how these are when I’m a little fresher.
The chinning bar was calling to me again, and I decided to have a go at one of Charles Poliquin’s gymnastic training routines. This is nothing more than an extended set of pull-ups and chin-ups, using gradually decreasing grip widths; which I followed immediately with some heavy shrugs. Note : if you do these, make sure to have a towel and bottle of water nearby. I suspect that if I ever convinced myself to take up running, this is how I’d feel after a race.
The routine :

Dynamic stretching
Flat bench press 2×5@40kg,
Close-grip bench press 8×5@45kg

Wide grip pull-up 5
Medium grip pull-up 10
Medium grip chin-up 4
Narrow grip chin-up 5
Wide grip pull-up 2
Medium grip pull-up 3
Medium grip chin-up 3
Narrow grip chin-up 3
Shrug 4×10@80kg
Isometric stretching

Total time : 64 mins

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Straight to the Bar is the online home of fitness enthusiast Scott Bird, and looks at the many training approaches, essential techniques, uncommon exercises and superb equipment to help you become as strong as humanly possible. In short, this site is the home of all things strength.

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Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via Twitter, Facebook and the various networks listed in the sidebar.
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