Straight to the Bar

All Things Strength


Written By Scott Bird
Filed In : video | workouts

Elbow flaring in actionAnother scheduled workout was lost to the hectic schedule this week, though fortunately today’s ME BENCH still went ahead as planned. As it’s been some time since I last tested the waters of a max bench press, today was an interesting one.
One of my short-term goals is to press more than bodyweight, which is currently a modest 79kg. Having worked up to my previous max of 65kg, I managed to lockout both 70 and 75 (with attrocious form, and the pins set slightly too high) but didn’t quite get 80kg. Next time, next time.
As promised, here’s the video [.avi, 4mb, 2m22s] of the bench pressing. Warning : poor form ensues.

Bench press 2×5@20kg, 3@30kg, 3@40kg, 2@50kg, 2@60kg, 1@65kg, 1@70kg, 1@75kg, 0@80kg
Close-grip bench press 2×6@60kg
Seated triceps extension 4×6@35kg
Seated shoulder press 6,6,4@40kg
Barbell shrug 4×6@110kg

Total time : 55 mins

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.