I have a sore throat and am feeling like I might just come down with something else too. The triceps were also a sore reminder of the Friday action, but still headed for the gym. Blakley bench day.
I had to slide my legs down on the floor ever so slowly, but they got there with some discomfort and I got my small arch. Given the adverse circumstances, I expected the heavy singles to crash somewhere in between too much and sluggish. 90 kg/199 lbs was a piece of cake and a walk in the park. Not only that, but I went far beyond just regaining my lost rep by finally nailing 4x6 @ 77.5 kg/ 171 lbs. Next week I get to bench with two big yellow plates a side, which is perversely gratifying. Am also wondering whether I should go ahead and increase the singles to 92.5 kg/204 lbs.
After the long-awaited joy of grip work, there was yet another seasoned lifter who couldn’t resist coming over to try the Rolling Thunder. He declared the 40 kg/88 lbs I had on it after my holds a piece and a walk. After I told him nobody had even locked out 60 kg/133 lbs in our gym yet, he asked me to prepare 65 kg/144 lbs. “I have long fingers”. No matter how he tried, it remained glued to the ground. After he managed to lock out 55 kg/122 lbs with the left, but not with the right, he was shaking his head like all his predecessors to whom I’ve uttered my favorite “how much do you think you’d pull with this handle?”. My conclusion is strengthened:
[T]he average lifter without thick bar training experience will probably fail at around the 55 kg/122 lbs mark give or take 5 kg/11 lbs.
To this I add that the average lifter will dramatically overestimate his/her ability with this handle unless they’ve heard about it somewhere first. That’s why they also tend to forgo the warm-up… Rest assured this wonderful tool remains unknown to the vast majority of lifters out there. That’s what makes showing them the RT great fun. Hey, who’s next?
Blakley bench day, 13 September 2004
Bench pattern warm-up:
12 @ 20 kg/44 lbs
6 @ 40 kg/88 lbs
6 @ 50 kg/111 lbs
4 @ 60 kg/133 lbs
3 @ 70 kg/155 lbs
2 @ 80 kg/177 lbs
Heavy bench singles, paused: 2x1 @ 90 kg/199 lbs
Bench, paused: 6,6,6,6 @ 77.5 kg/171 lbs
Kraftwerk one-handed row: 4x10 @ 110 kg/243 lbs
Plate curl: 8,6,6 @ pinch gripping 5 kg/11 lbs, 2.5 kg/6 lbs and 1.25 kg/3 lbs plate
5 @ 20 kg/44 lbs
5 @ 30 kg/66 lbs
3 (right), 2 (left) @ 40 kg/88 lbs
1½ (right), 0 (left) @ 45 kg/99 lbs
Captains of Crush gripper: 2x8 @ I
Captains of Crush holds pinching 1.25 kg/3 lbs plate @ Trainer
Rolling Thunder holds: 4 sets @ 40 kg/88 lbs
Captains of Crush holds pinching 1.25 kg/3 lbs plate @ I
Total training time: 80 min