Straight to the Bar

All Things Strength


First Week Back
Written By : Scott Bird

It’s great to be in the rack once again. I’d almost forgotten what it’s like to be sore all the day following a workout – something which I’ve experienced a few times this past week.
In addition to numerous impromptu sets of chin-ups (the bar calls out each time I pass the doorway), the outlined routine has been followed; up to the main lifts anyway. The items dropped (if time is limited or I’ve managed to wear myself out on the main lifts) are accessory exercises. The volume should pick back up over the next couple of weeks, and these should become regular players.
As well as assorted ab work, plyometrics, bodyweight exercises and a few sets of band moves (no kettlebell swinging this week); the primary lifting has consisted of :
Squat 8×2@60/132
Floor press 2×10@40/88, 9×3@60/132
Deadlift 2×10@60/132, 2×8@80/176, 5@100/225, 3@120/264
With the deadlifts, these were done from the lowest pins (wooden floor) with a few layers of rubber matting inside the rack to make up most of the height difference (probably still an inch or two off the floor). Sumo stance and double overhand grip throughout.

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



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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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'Napalm' Jedd Johnson.
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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.
Drawing of Scott Andrew Bird performing a deadlift. Artwork by Vince Palko.