Straight to the Bar

All Things Strength


Water, Water Everywhere
Written By Scott Bird
Filed In : workouts

0019.jpgLast night was the first real opportunity to hit the weights again, and it was back to the 16 wheels of fun at my parent’s house. Working with a machine (rather than free weights) still feels unusual, but certainly much better than the bodyweight routines that tend to fill gaps like these.
The routine followed a similar pattern to the previous Sunday (DE BENCH) workout here, with the only major change coming in the form of the weather; the sound of rain is always welcome in this part of the world, which has been in drought for some time now.
The workout was a simple blend of bench presses, flyes, pulldowns and rows, and went something like :

Bench press 3×3@90lb, 3×3@110lb, 7×3@100lb
Flyes 4×6@50lb
Seated close-grip pulldown4×6@120lb
Seated wide-grip pulldown4×6@130lb
Seated row 4×6@120lb, 4×6@150lb

total time : 27min

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.



NB : if you love talking about strength-training as much as I do, you might also like to check out the weekly newsletter (there's also a daily version available). A regular dose of fitness-focussed discussions, absolutely free.


What's This?

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.

images of strength

'Napalm' Jedd Johnson.
Want to see (and learn) more Feats of Strength like this? Dive in.

Just Joined Us? Try These.

There are some incredible writers on the team here. To give you an idea, check these out :

If you enjoyed these, check out the complete ‘Best Of Straight to the Bar‘ list. Fantastic.

setting up a home gym?

If you’re getting ready to put together a solid Home Gym (fantastic thing), here’s how.

For more, swing by the full guide. Absolutely free.

And of course, you’ll find everything you need over in the SttB Strength Store. Massive range.

Ever Tried Kettlebells?

If you’ve seen people using them but never taken the plunge yourself, here are the ones I use personally. You can also pick up a book/DVD/course if you want to learn how to put them to work.

Ready To Learn Even More?

I love learning new skills, and the many seminars & workshops available are a great way to do that. If you’re looking for a specific type of workshop nearby, check out the ones on Dragon Door. Great mix of kettlebell and calisthenics-based offerings.

The Precision Nutrition Certification Program

The Precision Nutrition Certification Program

The Precision Nutrition Certification Program.

If you’re a fitness professional and love the Precision Nutrition approach, check out their certification offering. To say it’s comprehensive is an understatement.

Wherever You Are, We Are.

In addition to the main site, you can share your strength-training passion with a like-minded community on :

Wherever you like to hang out, get your regular dose of strength. Straight to the Bar.

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.
Drawing of Scott Andrew Bird performing a deadlift. Artwork by Vince Palko.