Back Training At Last!!!

[Martin Flett]

Not a journal as such, but I managed to train bench for the first time this year yesterday with no ill effects - and it felt great!

I slightly injured my shoulder in the BWLA North West comp on 10th December 06, when I competed on the back of an "idle" November. I rested the shoulder the remainder of December and "tried it out" on 3rd January, intending to go up to a raw single with 140. However that felt so easy that I went for a pair (as you do) and aggravated the earlier damage and I've not lifted in the gym since.

I did two comps injured. One was the BDFPA North West qualifier for the British Bench where I only did one lift, and the other was the BWLA British Bench where I had a title to defend, and somehow managed to find the strength on the day. Apart from that, nothing this year.

Yesterday, I did about 15 minutes worth of light cable flyes and pec dec to really warm up the area, then started off with the bar, then 5 a side, then 10, then 15... all the way up to 40 a side for an easy three. I used a much narrower than normal grip to take pressure off the shoulder and I can tell from the way the 100 went up that I haven't lost that much strength.

For the last three months, I've still been going into the gym at least four times a week, doing neck and triceps on bench days, and my back is now stronger than ever thanks to the work I've been able to do on it the other two days. Still no sign of a bicep, though. Didn't do curls (apart from high cable curls) because normal curls niggled the injured area.

I know I'm still not 100%, because I can't do front dumbell raises with even a light weight, so I'm going to have to take it easy for a while yet, but there's lots of positives.

I feel rested and fresh on bench after four years of constant training. All my assistance muscles are still strong. Training narrow grip for the next few weeks will help triceps and my lockout is the weakest part of my lift. And I know in my head that I can take four months off and still keep 90% of my strength, which tells me I've gained the strength progressively in the right way.

I've got no competitions now until mid-July, so there's no pressure me to try and come back too fast. But I'm going to put a bit of pressure on myself by recording my three targets for July, so here goes...

14th July - win BDFPA M3 Raw Bench and create a British record.
15th July - win BDFPA M3 Equipped Bench and set a new world record.
28th/29th July - retain my BWLA M2 Raw Bench title and beat my own British record.

I'm not going to keep a log as such but will try and update this from time to time. There's been times in the last couple of months where I thought I'd have to give up the sport, so it's really good to be able to make this post.

I hope the above targets don't come across as cocky. They're not meant to. I'm just setting out the goals I'm training for over the next three months.

[Rob1985]

Best of luck, Martin!

[chinster]

good luck with it bud..:)

[Finch]

I know just how depressing it can be to go down the gym and watch others train.

It is so tempting to just push yourself back a little to early and cause more damage. Unfortunately I do it all the time.

Good luck, keep it up and hit those targets.

[Funky_monkey]

Best of luck with your goals. I've learnt that when I aim high I pull my finger out and get some serious work done.

Setting a new world record is a MASSIVE task and no doubt you'll be training hard for it. Look forward to seeing how it goes.

[Boar]

good luck matey !!

will you be up at rhinos on the 29th ? were all going to cheer on rob who is busting his cherry

good luck with your goals, BTW what is the world record ?

i still maintain ,your not a day over 40.

[Martin Flett]

Thanks guys. You're such as sweetie, Johnny! You say such nice things! Yes, I'll be at Rhinos to watch and help out if needed but not to lift.

World Record is only 161 and I did 165 injured at the BWLA British, so not so much of a challenge as it sounds. The real challenge is that the RAW WDFPF M3 record is 180, so to "legitimise" the record I feel I need to do 185ish, so that's the target.

But I'll still call myself world record holder if I only just get 165 on the third lift, mind!

[Boar]

185 is a helluva RAW bench mate !!

BTW, as your the man in the know, how much could i expect to get from a shirt with good technique ?

i did 160 raw and 185 shirted,fairly tight single ply fury.

see ya there martin !!

[DrRick]

Great to see you back on the bench, Martin.

[Martin Flett]

185 is a helluva RAW bench mate !!

BTW, as your the man in the know, how much could i expect to get from a shirt with good technique ?

i did 160 raw and 185 shirted,fairly tight single ply fury.

see ya there martin !!

At the moment, the raw record is higher than the equipped record. I think because so many of the drug free lads lift unequipped all the time. I don't plan to do 180+ raw; just that if I can't beat the raw record lifting equipped then can I really call myself the record holder?

Your equipped/unequipped figures are almost identical to mine, John. It varies so much from lifter to lifter. I know Ian Kinghorn was getting about 70/80K out of a shirt, you and me get less. I can do a few kilos more than Wayne Catterill raw, but he outlifts me by 10 to 15 K equipped. I believe the shirt helps guys with good lockout more than it helps guys who are strong off the chest (us!), so once I get back in shape again I'm going to be hammering the chains and boards. Hopefully that will strengthen my lockout and give me more in a shirt.

Thanks for good wishes Rick. Hope to see you in Oldham.

[bulldog]

you have to learn to lift explosively and not slowly to get most out of shirt so speeds the key

[Martin Flett]

you have to learn to lift explosively and not slowly to get most out of shirt so speeds the key

Agree with that 100%. My bench improved after I started doing a dynamic day and combined that with an elbows-in style. My focus thought under the bar has changed from "this is going up" to "how fast can I start the upward movement" and the rest takes care of itself.

Bulldog, how often do you train in shirts out of competition? I think part of my problem is that I don't use mine enough in the gym. I've heard different theories from different lifters. Briefly, some say if you're going to compete in a shirt, train in a shirt; others say if you train in a shirt the shirt does the muscle's work for it and you don't develop the starting muscles enough.

I did the IPF World Masters Bench Press in Miami last year and two M1 World Champions gave me completely opposite advice on this, and in both cases it obviously worked for them. Maybe the answer is that there isn't one answer, but what's your take on it?

[Lloyd]

Martin,

We tend to do 6 week cycles before changing exercises. Shirts will come into play every few weeks but we use an older looser 'training' shirt but one that is the same type/ has the same line as the competition shirt. Then in the 10 week pre comp build up we use shirts almost every week and switch to the competition shirt a few weeks out when we start maxing out. Ask Little Lee about the bench workouts though - they are fast and you need a strong stomach ;)

[kyle]

Agree with that 100%. My bench improved after I started doing a dynamic day and combined that with an elbows-in style. My focus thought under the bar has changed from "this is going up" to "how fast can I start the upward movement" and the rest takes care of itself.

Bulldog, how often do you train in shirts out of competition? I think part of my problem is that I don't use mine enough in the gym. I've heard different theories from different lifters. Briefly, some say if you're going to compete in a shirt, train in a shirt; others say if you train in a shirt the shirt does the muscle's work for it and you don't develop the starting muscles enough.

I did the IPF World Masters Bench Press in Miami last year and two M1 World Champions gave me completely opposite advice on this, and in both cases it obviously worked for them. Maybe the answer is that there isn't one answer, but what's your take on it?

on shired v raw benching,why not try the metal militia type training were you will be covering all aspects of benching in the same workout. i.e. raw bench up to max setx3. shirted bench up to max setx3. then board lock-outs up to max set5. this way you will develope your bench throughout with no weaknesses.

[Martin Flett]

Cheers guys. Will definitely do more shirt work when I fully recover.

Today, after doing flyes, pec dec, rear delts and dips machine, did some tentative benching again. 10 with 60; 8 with 80; 5 with 100; singles with 110, 120 and 130. Feel really pleased with the 130, especially as it was a much narrower grip than I usually use.

Which got me thinking... When I changed to elbows-in, I kept my grip width at 81 cm, but at a hand-width in from the knurl it feels really powerful. I know the wider grip means less distance to travel, but I seem to be getting more behind the bar, if that makes sense, gripping narrower. I know the answer is to experiment and see what's better for me, but at the moment the narrower grip just makes everything feel very solid.

Really made up with the 130, though. Felt a twinge so didn't try for more, but it's made my Easter and I'm a happy little bunny now...

[back2basics]

Sounds like you're really getting a feel for the bench again Martin. All the best with your training.

[Martin Flett]

Thanks. I think it's more a sense of relief, plus I feel really fresh after such a long gap. Hopefully long term I'll find a benefit from the enforced rest. Plus I've got to hold myself back for a few weeks yet, because I'm in that dangerous area of "nearly better" where too much stress could retear the muscle. I'm not going to to any ME sessions for a few weeks yet, but am going to try a DE day with a lighter than usual weight tomorrow.

I'm also going to see where the narrower grip takes me, and of course, will keep on hammering the assistance exercises.

[Martin Flett]

Today did singles with 110, 120, 130 and 140. The 140 was a shit lift - no pause, arse up, felt really heavy, BUT it went up and that's good psychologically, plus I'm still on the narrow grip. Was really there coaching someone else, but joined in his warm up and his singles, but not all the killer stuff at the top end and on the way back down.

Now I know the 140's there, I really need to back off the heavy end for a few weeks and get back into dynamic training. The shoulder's playing up a bit this evening, so I just need to be sensible for a little bit longer.

[Martin Flett]

Progress continues. Yesterday, after a long warm up of rear delts (a la Halbert) , cable flyes and pec deck, plus plenty light bench reps, I did 100X5, 110X4, 120X3 and 130X2. All these were done with no spotter or help taking the bar. Then I murdered the dips machine (finished with a set of 8 one off the bottom) and finished with some overhead cable triceps.

I still can't train shoulders, full stop, but I'm hoping if I can do these numbers for the time being I'll be in good shape for my next comp, in July.

[Martin Flett]

Tried some dynamic work today but the shoulder reacted badly so I didn't risk it. Did gentle, semi-heavy bench instead.

5 x 80, 3 x 100, 3 x 110, 3 x 120, 3 x 130, 4 x 120, 5 x 110, 6 x 100, then had a good triceps session. Still going narrow grip. Shoulder felt a bit dodgy on 100 on the way up but 6 x 100 at the end was a piece of piss.

To use an athletics analogy, I'm just starting jogging again, not going to worry about the training science for the next few weeks. Next session I plan to repeat today's workout, but adding 1 rep to each set. Following session, try to add another rep per set, then the session after that do today's workout but with an extra 5K per set. That way I should hit 3 x 140 in about six sessions' time. (Am doing bench Monday and Thursday.)

Onwards and upwards...

[Martin Flett]

Just managed what I set out to do today:

Long warm up as usual, then 100 x 4, 110 x 4, 120 x 4, 130 x 4, 120 x 5, 110 x 6, 100 x 7.

Really struggled on the fourth rep at 130, arse up and everything, but everything else was fine.

Got a really hectic few days coming up - golf plus an evening meal/function Friday AND Saturday, Plymouth and back to get the dog Sunday (550 mile round trip), then got to try and add a rep to all my sets on Monday.

130 for 5 might be a struggle, but I'll get everything else and I'm going to train in Catts on Monday for the first time this year, so will hopefully get a bit of inspiration from that.

Keeping to the narrower grip to protect the shoulder, so must be losing a few kilos doing that, so all in all pleased with progress over the last fortnight. It helps having no comps coming up, because I'm not tempted to try too much too soon.

[back2basics]

Sounds like it's really coming together nice and gradually Martin. All the best.

[Martin Flett]

Cheers, mate. Appreciate that.

[t,bench]

awesome raw benching martin hope you get the wr your after and beat your own british all the best.

[Martin Flett]

Thanks. Long way to go before I'm in the shape I was when I got the British record last year, but at least the journey is now under way!

[Martin Flett]

Again, I managed to do the work I set out to - but only just. Went up to Catt's and trained with Wayne, Mick, John and Joey. Did virtually no warm up, just 60 x 10, 80 x 6, then 100 x 5, 110 x 5, 120 x 5, 130 x 5, 120 x 6, 110 x 7 and 100 x 8.

The 130 x 5 was soooo hard, so was the 120 x 6, but it's done!

Next session I add 5K to all weights and go back to 3s on the way up and 4,5,6 on the way down. Don't expect to get 135 x 5 in 3 sesssions time (not negative, just realistic) but it'll be interesting to see how close I get.

Shoulder's a bit sore this morning, that'll teach me to warm up properly!

[Martin Flett]

Didn't do quite what I intended tonight - but I've got a good excuse. I was giving a talk to some guys from the gym who were interested in powerlifting. Might have four new lifters out of it!

Anyway, I did 100 x 5, 120 x 3, 135 x 3, 125 x 4, 115 x 5, 105 x 6. Still doing closer than comp grip, so 135 x 3 is pleasing. Next session will be the one I was supposed to do tonight (3s from 105 up to 135 with 10K jumps, then dropping back to 105 and adding a rep each drop, as tonight).

Shoulder feels much better than it did after the Monday session. Should be 100% for the British comps in July, unless I pull something else! I just wish it didn't take so long for us oldie's injuries to heal!

[t,bench]

great benching martin im 44 mate and hope to bench as good as yourself in the future could you give me any advise would be great ive only been training 3months so have a long way to go all the best tom.

[Martin Flett]

Best advice I can give is to set yourself goals and focus on achieving them. Establish a plan that will take you to your goal and work to the plan. This game is as much mental as physical. In bench terms, perhaps your first goal could be to qualify for the 2008 British Masters Unequipped Bench Press. The qualifying standard is achievable. Suggest you train chest twice a week. Once maximum effort (heavy weights - 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes rest between sets and you won't go far wrong) and once dynamic effort (helps explosiveness off chest - suggest 10 sets of 3 with 45 to 60 seconds rest between sets) with roughly 60% of your 1RM.

Also get your technique right - that can give you an extra 5% to 10% on your lift. Half an hour with a good coach is worth a month's reading, but if you focus on breathing in deeply before you begin lowering, lowering with the back, keeping the elbows right in, focus on speed off the chest, and hold on to your breath until you hit the sticking point and then breathe out sharply, you'll be covering most of the basics.

Do plenty of assistance work (vary it for freshness) and body balance work, especially rear delts. This helps keep the shoulders in balance and reduces the risk of rotator cuff problems.

Hope that helps.

[t,bench]

thanks martin for your time and advise do you know when the 2008 masters unequipped bench will be held,if i joined bwla would i have to qualify through yne countys as im from neast,would i have to join bwla now or would jan 08 be ok,thanks martin.

[Martin Flett]

Bench probably July and 3 lift September, so joining next January will be fine. But contacting some local lifters and getting a few pointers now would be a good idea. YNE website should give some contacts, or just go along to next YNE comp and introduce yourself.

[t,bench]

Bench probably July and 3 lift September, so joining next January will be fine. But contacting some local lifters and getting a few pointers now would be a good idea. YNE website should give some contacts, or just go along to next YNE comp and introduce yourself.

ok thanks for that martin cheers;)

[Martin Flett]

Wtf happened tonight?! Went for a workout with John Walker, who did his first ever bench comp yesterday, to push him to a new pb because he felt he'd gone too light on his third lift (150) yesterday. He ended up doing 155 tonight.

Two other big guys joined us. They reckoned they were a bit strong... You know the rest.

Anyway I ended up doing the following:

80 x 8, 100 x 5, 120 x 3, 130 x 2, 140 x 1, 150 x 1, 130 x 3, 120 x 4, 110 x 5, 100 x 6. After that blasted the dips machine and did 6 sets of rear delts with increasing weight each set.

Really pleased to have done 150 again so soon - with narrow grip and negative attitude as well. I promise I'll stay away from the top end for a bit now, but if I'm back at 150 so soon there's got to be a raw 160+ there in July.

Got quite a few texts and emails complimenting me on the mcing yesterday. Thanks for that - it's much appreciated. I enjoyed it and might even do it again if asked. I've decided not to do bench-only in a three lift again unless I have to for qualification, but as long as I keep winning the British that won't be necessary, so I should be available if required. Felt a bit guilty over John though, because I should have given him more coaching input in his first comp, but it worked out fine for him and he followed the drills I've instilled into him in the gym to the letter and was buzzing all the way home.

Nice to meet a few new PLUKers as well as renewing old acquaintances. There's a special bond in powerlifting that you just don't find in any other sport and I feel privileged to be part of it.

[back2basics]

Looking strong Martin! Sounds like that 150 is a great psychological boost for you. I always like to read about people's positive comebacks after an injury. Onwards and upwards.

[t,bench]

nice post martin and 150k raw rocks your defo on for 160k easy;)

[Martin Flett]

Thanks guys. It was particularly pleasing because I didn't think I was in that shape and I didn't plan to even attempt that sort of weight, but it's done wonders for the confidence, because if I can do that now...

Now back to the programme...

Picked up another injury over the last few days. Think I've got a touch of golfer's elbow, because it's really sore right on the funny bone when I do rowing and pulling exercises. Guess that's the result of doing too much back work when resting my shoulder, but I hope by stopping today's workout when I felt it it won't be too bad a tear. So no back or biceps for the next couple of weeks. I can live with that.

[Boar]

hi martin was joh walker the biggish fella with black (baldie) hair ?

I got every ones 3rd lifts im fairly sure i will have his bench.

Nice to hit 150 so soon on the road back, although those sandwiches at rhinos might have helped !

[littlegirlbunny]

Good to meet you at the weekend Martin :D

Bad luck about the elbow though, hope it sorts itself out pretty soon :)

[Martin Flett]

Cheers guys. No, it wasn't the sandwiches, Johnny, it was the bunny cake. Yeah, John Walker was bald(ish) and did 150 third lift.

[Martin Flett]

Did the workout tonight that I should have done a couple of sessions ago: Warm up to 80, then 105 x 3; 115 x 3; 125 x 3; 135 x 3; 125 x 4; 115 x 5; 105 x 6.

Next Thursday it's the same workout, but with 4s. 135s should be fun. Going to try speed work on Monday and see if the shoulder is up to it yet.

Trained with John Walker and he did the same workout, but 10K more on every set (started/finished on 115, went up to 145). The guy's going to be an awesome M1 lifter with a year's training behind him. Nice training with someone stronger; it should bring me on. Reckon John will do 160 raw at the BWLA Bench at the end of July. Will be introducing some CNS training into his workouts in two week's time to help him cope with the top end stuff.

[Martin Flett]

Did speed work today for the first time since early November. Ten sets of three with 100 kilos and 1 minute's rest between sets. Followed with competition single at 135 and a really arse-up shitty single with 145 that put more pressure on my arms than anything I've felt for a long time. Left it at that and didn't do third single.

Nice to do speed again though. First two sets seemed to strain the shoulder slightly, but then it got gradually easier and I was really blasting them up by set 10. Next speed session, think I'll stick with 135 or 140 for my three singles.

Elbow still hurting, so I might be benching only for the next few weeks. Couldn't even do some light cable flyes to warm up without it hurting. Any lats, rowing, etc a complete no no, as are arm curls.

[Martin Flett]

Had a GREAT one tonight. Decided to train in a shirt for the first time this year. My old 44 Fury is dangerously stretched, so I tried my 46 for the first time. Warmed up to a pair raw with 130, then put 46 on and tried 160. Couldn't get it down (about 2 inches away but pressed it back ok). Tried 170 and got it, but I was right at my limit and was a bit disappointed by that.

Took the shirt off and was going to leave it there, but decided to try an old 48 Fury I've just bought to see what I could get down with it, with a view to using it for my opener.

At the same time, I decided to try comp wide grip for the first time this year.

140 - got a touch and pressed it easy.
150 - got a touch and pressed it easy.
165 - got a touch and fucking blew it away baby!

As soon as I went to the wide grip I found my line again and all seemed well with the world!

Took the shirt off and tried a comp grip single with 100. Flew up, no shoulder pain. I feel I'm nearly back now. Going to train in the 48 for the next couple of Thursdays and then do the BDFPA qualifier in Bradford to get some experience lifting in a shirt (as opposed to shirt lifting - that's in Bournemouth).

165 in the 48 breaks the world record, but I don't think it counts unless it's British Championship level or above.

Training in the loose shirt should also prepare the CNS for heavy raw lifting. The 170 should feel lighter next week with the wider grip as well.

Got some funny looks from the regulars, btw. None of them had ever seen anyone using a shirt before, or heard my vocals when I'm buzzing.

John Walker did 155 raw and I'm determined to get him doing 160+ at the BWLA British Bench. Two months ago he couldn't do 140 with a pause, so that's real progress.

I also managed to train shoulder press yesterday. Only 30K a side on a plate loaded machine, but I couldn't do it with no weight at all about four/five weeks ago. Also did very light side lat raises on a machine yesterday - couldn't do that a fortnight ago.

Going to try comp-wide grip speed work on Monday and see how it feels. Shoulder still not right though, so I've got to avoid anything silly, but I don't feel it at all with the shirt on.

[Moz]

Fuckin awesome mate. Looks as tho things are going good. Im off work next week except for monday night. do you wonna do some equipped bench? im doing doubles with 160 in my loose shirt and 5 pauses with 130 raw.

[Martin Flett]

Fuckin awesome mate. Looks as tho things are going good. Im off work next week except for monday night. do you wonna do some equipped bench? im doing doubles with 160 in my loose shirt and 5 pauses with 130 raw.

Cheers, mate. I'm up for that. Are you ok to come to Widnes, as I'm committed to doing bench there Mondays and Thursdays at 7.30 pm? Promise you won't show an oldie up too much?

[Moz]

Il do my best to be there for monday. Il squat at my gym monday morning and come bench with you guys monday evening. Can I come round yours about 6.45 and i can see your new(ish) pup? Will John be joining us? Il bring the size 42 fury and we'll have a laugh. how bigs your katana, 46? Will you be using your shirt(s)? I think we may be lifting the same so game on mate lol

[Rob1985]

Trainings going well Martin, nice benching!

By the way, I enabled your account on Sugden Barbell (Presuming you are Martin1956!).

[Martin Flett]

Cheers Rob. Yes, that's me - the name is of course in homage to you!

[Martin Flett]

Had to give Monday's bench session a miss. Woke up Monday morning with a bad knee and in walking funny to favour it I developed a back spasm. I benched up to 80, but I felt exhausted and getting on and off the bench was taking too long and really hurt.

Slightly better today, but shitting myself about preparations for the 26th if it lasts a week or so. Got a physio session booked for this afternoon.

Moz lifted great. He tried my 46 SS Katana, with a view to using it for opening lifts, but he tripled 160, singled 170 and then got 182.5 in it. Look out world when he gets a 44!

If all is well, I hope to do a couple of shirt sessions on Thursday and next Monday, then rest up for Saturday.

[Martin Flett]

What a relief. Back much better today - still not right but a lot better. Had a very short session before seeing physio and did 10 speed sets of 3 with 100. First five with narrow grip, second five with competition-wide grip. Shoulder felt really tight at first, but was ok on wide sets once it'd been warmed up. Two heavy sessions in a shirt before Bradford on 26th. Going to try 165, 175, 185 in three different shirts on Thursday and see how I get on. Will decide what to do on Monday after I see how I get on on Thursday. Probably reps with my opener and nothing heavier and get used to gripping at 81 cm again.

[Martin Flett]

Tonight's session was a rehearsal of the lifts I want to do on Saturday week in Bradford.

Warmed up with 60 x 10, 80 x 6, 100 x 4, 120 x 2 all with narrow grip. Then went comp wide and did 130 x 2 and then started my quick change shirt routine.

165 single in 48 Fury - no problen with the weight but my arse came up.
175 single in 46 Fury - no probs again, but arse came up.
182.5 single in 46 Katana - felt incredibly heavy at arm's length but the lift was a piece of piss, best of the three and my arse stayed down.

Really pleased with the lifting because I was feeling a bit flat - stressful day and all that - and shocked how well the 182.5 went up.

Never had 400 lbs passed in a comp before. Done it in Miami April last year and got one white and two reds for very marginal uneven extension, so my goal now is to get at least one more white next time and break through that barrier.

One bench session left, next Monday. Going to play around with my other 46 Fury to see if it feels better than the one I used tonight and do some reps at 150 in the loose 48 shirt. And that's it! Chuffed but neither smug nor complacent.

[Martin Flett]

Just had my last session before Bradford on Saturday.

Was looking forward to it during the day, but felt really weak/sluggish driving over as if I was coming down with something. Back has been playing up again over the weekend, but not in spasm this time, just sore and it doesn't affect my benching - just the sitting up afterwards bit!

Did 60 x 8, 80 x 6, 100 x 4, 120 x 2 all narrow grip, then 130 x 2 comp grip. Put on new 46 Fury and tried 160, 170, 180. Couldn't get any of them to touch, but managed to lock them all out. Won't be using that shirt on Saturday - tighter than my katana! At least I tried it out. Didn't seem to be in the mood to really fight it down. I guess we all get these days.

Took shirt off and did 140 x 3, 130 x 4, 120 x 5, 110 x 6 and 100 x 8, all comp wide grip. The 140s felt really heavy, everything else felt fine and I was buzzing again from 120s down and feel ok now. Probably just tired before training.

Shoulder still sore but none the worse for tonight's wide grip stuff. Bradford here we come...

[Pork Pie]

Good luck for the comp. Don't worry about having a poor final session, it is irrelevant to how you will lift in the comp.

[Martin Flett]

Cheers, mate - exactly what I'd tell someone else!!!

[littlegirlbunny]

Yeah, good luck for the comp! :D

[Martin Flett]

Back went into spasm again today. Went to see my magic man Andy and his PAMM machine and I think he's managed to sort me out - AGAIN!

Highly recommended to anyone in the Widnes or Ashton-U-Lyne area. I'd be lost without it.

Don't know if I'm allowed to post his website details, but his name's Andy Shutt and he shouldn't be too hard to google!

[StartingBack]

Hi Martin

I really wish you the best with your goals, and I am sure you will set everyone of them, no problem:).

great journal, shows you what hard work and determination can do.

Best Of Luck.

[Martin Flett]

Thanks for that. I'd still love to see what you could press natural in a comp before you start supplementing, esp as you're so close to BWLA British record standard. Just seems a waste if you don't mind me saying so, but best of luck whatever way you go.

[chinster]

good luck with comp buddy !!

[t,bench]

yes vgood luck martin;)

[Martin Flett]

Thanks, guys. Back still bad but doesn't seem to hurt too much when I'm lying down. Not the perfect build up, and I haven't been able to have any "active rest" this week (can't even mow the lawn!) but I'll give it a go and see what happens.

[Martin Flett]

Well, I competed in Bradford today and a very mixed result.

I did 162.5 in my loose 48 Fury and 172.5 in my 46 Fury. Went for 182.5 in my 46 Katana and just failed but I was close.

I went there believing the world record was 161, only to find out that it's now 190. If I can get my little moan out of the way, I think it's important to keep these records as up to date as possible on websites, as many of us use records as goals and it's a bit demoralising when your targets are based on out of date information. Rant over!

I felt very flat on the day. I've been in quite a lot of pain with my back all week and maybe that's why I felt drained. Anyway, I just couldn't get myself up for it. Tried as hard as I could, but just no buzz today. Even on the warm up, a raw pair with 130 felt far heavier than it should have and my raw max today would probably been sub 150.

Three lifts in three different shirts was interesting as well! Never done that before.

Now the good news. I got the British M3 Equipped Bench record and I know there's a lot more to come in July, so that record's going up. And now I know the world record is 190, I've got something to aim at. I'm only 10K away feeling shit, so I'm going to attack it in July and will get very close if I can get six weeks quality training under my belt.

I've got my lifts on camera and I'll try and upload them over the weekend.

John Walker did 152.5 raw in the 110s Unequipped Bench, easily qualifying for the equipped bench without a bench shirt. Well done to him.

Two guys did raw 180s in bench. One was a first time lifter called Robert (I'm guessing he was in the 110s) and the other guy whose name I didn't catch did 180 raw at 90.9 bodyweight aged 45 in his first comp for many years. Big respect to both of them. And both made them look easy - plenty more to come.

Thanks to the organisers, and nice to widen my circle of powerlifting friends.

[chinster]

well dun bud...:)

[back2basics]

Well done on getting the british record Martin! I'm sure you'll be on for 190+ if you can stay healthy. I don't know you but it seems like you've done well on your comeback so far considering.

[Martin Flett]

Thanks, guys. Here's my 162.5.

Sorry, won't upload!

[Rob1985]

A British record isn't too shabby a result! Nice work.

[Boar]

nice one mate, I bet your flunky was pleased - pulling you in and out of 3 shirts, still i can think of worse thing to do than undress a british record holder;D

why wont that vid upload ?

is it the frodders t'internet

[Martin Flett]

Don't know what's wrong, mate. I get half way through uploading the file and then a page comes up saying webpage cannot display file. Tried three times! Us old timers and computers...

John Walker was the "flunkey". He needed something to keep him warmed up between sets.:p The first shirt was easy, he had to work a bit on the other two. Got a tighter one waiting in the wings as well that I can't get 180 to within 3 inches of my chest with. That should be fun. That might be the 190.5 one, but I've got to get the 182.5 in the Katana first.

I should add that there was no record before, so the bar would have been enough, but I think 172.5 is erring on the side of respectibility...for now. And it was 47.5 kilos over the qualifying standard. I WILL get that in comp 400 lbs this year, and as a mate has said this evening, I'm only five bags of sugar off the world record. Good way of looking at it, that.

[cuntos]

Well done Martin. Did you find out about the record being higher before you lifted? If so, I'm not surprised you missed 182; hardly any point in getting it, if you see what I mean. Well... sort of. Good luck on the assault on a 400lb competition bench. Onwards and upwards!

[Martin Flett]

I checked on the record before I lifted to make sure it was 161 and was told it was 190. 161 WAS a little easy though! 190 gives me a realistic target to work towards, either at the British Single Lifts in July or the World's in October. I've not done any specialist shirt training all year because of my shoulder injury, so a few weeks with boards and chains and a bit more healing on the back and shoulder MUST give me an extra 10K! Plus I've got to get the CNS more used to 180+ at arm's length. And train for the BWLA Unequipped... and train for the BDFPA Unequipped...

You'll all tell me I'm overtraining, but I'm tempted to go to three times a week on bench. Shirt work on Monday, speed work Wednesday and heavy raw work Friday. Not permanently, just for the next six weeks.

[littlegirlbunny]

Great work on the British Record :D

Good luck with training over the next 6 weeks then - fingers crossed the back will be ok :)

[Martin Flett]

Thanks Jo.

First session since Monday 21st tonight. Back still sore! Missed training so far this week. Closed on bank holiday Monday and I played golf (bad back and all) Tuesday and Wednesday. Been pushing a lawn mower all day today (first cut in four weeks, did a third of it!) so really had to drag myself in tonight.

John Walker off on his hols today so I trained alone, which didn't help. Anyway, enough excuses. I did...

Bar for 20
40 for 10
60 for 8
80 for 6
100 for 4
120 for 2, all with pinkie grip, then
130 for 2 with index grip
100 for three x three times and 100 for six once with pinkie grip
100 for three x three times and 100 for six once with index grip.

Did no assistance tonight. Will go in tomorrow and do rear delts and neck and possibly some triceps. On the injury front, back still really hurting, golfer's elbow was really sore when taking the bar off the rack (no spotter tonight) and shoulder no better than it was ten days ago, disappointingly. Felt really knackered tonight, so I suppose the up side is that I managed to train. Really need to get the back sorted. The constant pain is weakening my whole system and I'm generally inactive and losing fitness as a result.

Just read that back and it's really negative! Hopefully I'll be invigorated and ready to go Monday.

[chinster]

Thats a fair bit of volume there Mart considering u were feeling tired !
as u say the constant pain is a real drainer bud , do you know wot causes ur back pain mart ? I had back probs a few yrs back an local chiro sorted it with some posture exercise ! he reckoned if u bench alot (which we both do!) your shoulders will rotate forward an alter ur posture to the extent that it will affect ur back !! worked out for me anyway !

[t,bench]

hope you get your back sorted quickly martin,theres nothing like pain to screw your training up!

[Martin Flett]

Cheers lads. Gid, I've had back problems on and off since I was kid. Think it's more golf related that anything to do with lifting. This is just a lingering spasm, spine in fine. I always do balancing exercises on my rear delts (face pulls, shoulder horn, etc) to avoid the shoulders being pulled out of line. Also, I've got a fair bit of stress at the moment with the sale of my gym being delayed and that might be manifesting itself physically in the back problem. Hopefully it will all be sorted within the next week.

On the volume front, I planned to do a medium session, but the lack of a spotter and how I felt made me adjust after one heavyish pair and I switched to dynamic work instead. I just combined the last two sets of three with each grip into one set of six for a bit of variety. So really it was just a dynamic day with three extra warm up sets.

Also I hardly slept Wed night. I woke up at 2 in the morning with calf cramp (after golf) and didn't really get a proper sleep. Hopefully will feel much stronger today.

Starting my three bench sessions a week on Monday. Going to train for shirted lifting Monday, dynamic day Wednesday and heavy raw work Friday. See how that goes between now and mid-July.

[Finch]

Well done on the record front, looks like 190 will fall before long.
Ever thought about giving up golf?

[Martin Flett]

Thanks, mate.

On the golf front, no! I've played since 1964 and can't see myself ever not doing it. It's become less important to me since I became competitive at bench, but that just lets me enjoy it even more because there's no real pressure to get results. And with me not being able to run, a four hour walk is as near as I get to cardio these days!

Funnily enough, as my handicap has gone up, golfers ask why I don't give up the weights!

Seriously, I think my back is probably more stress related, and it looks like I'll be completing on the sale of my gym site next Wednesday, so hopefully that will help things. And 2 days golf seems to have loosened up my back. It's much better today.

[Martin Flett]

Developed a stinking cold overnight - what the ladies call man flu, I guess. Big relief, because it explains why I've been feeling so sluggish the last few days. Might just do maintenance work next week and wait until the week after to go to three times.

[Martin Flett]

Preamble - busy day, dozed off at 5.00 pm and had to force myself to go to Catts (for first time in ages). Felt knackered, been playing golf all weekend, tail end of cold, back still bad, shoulder still hurting...

Trained with Wayne, Mick and Ian and did:

Bar for 10
60 for 8
100 for 5
120 for 3
140 for 3
150 for 2
150 for 2
140 for 3
130 for 5
120 for 8

All raw - you fcuking beauty!

Second rep on second pair at 150 was hard and was a gym lift only, as was the third rep with 140 on the way back down and the fifth rep with 130 was hard as hell as well, but pissed the 120 for 8.

Feel I'm nearly back to my best now, because my best ever gym session was 150 for 3 and I've done two pairs with 150 tonight. Felt shite on the drive up, but buzzing on the way back. Good to train with the others again. At one point it felt I'd never get back to 140+. Feels good to be (nearly) back!

[marcg]

good lifts martin now i have found your log i can do some spying. mine troubles and woes on other site. I was at the golf to at the weekend. handicap 11 yours? marc

[Martin Flett]

good lifts martin now i have found your log i can do some spying. mine troubles and woes on other site. I was at the golf to at the weekend. handicap 11 yours? marc

Hi mate. Was down to 8 a few years ago but went up to 13 and now down to 12. Handicap has got worse as lifting has got better!

[Martin Flett]

Did dynamic bench tonight.

Bar for 10
40 for 10
60 for 8
80 for 6
100 for 3 x 5 pinkie grip
100 for 3 x 5 Index grip.

Then did 4 sets on dips machine, 3 sets of tri pressdowns and 4 sets of face pulls. Last out of gym!

Everything felt heavy tonight. Got a bit of DOMS, probably from the good session on Monday. Golfer's Elbow no better and hurting on pressdowns. Shoulder tweaking a bit as well. Don't know whether to take the powerlifter's "There's always an injury to work through" approach, or the, "it's nearly better, don't fcuk it up now" line.

[Martin Flett]

Had a good one tonight. Felt hard (very hot and been gardening hard for six hours before gym) but numbers read well.

Bar for 10
40 for 10
60 for 8
80 for 5
100 for 5
120 for 5
140 for 3
140 for 3
140 for 3
130 for 5
120 for 8.

Then did 4 sets of face pulls and 5 sets of (light) lat pulldowns. Not been able to do lats for ages because of the golfers elbow, but worried about losing body balance and my lowering muscles fading away so tried them with a tennis elbow support and they felt ok.

Next heavy raw session next Friday same as today, but the first 140 will be for 4 reps; week after first and second set for 4, third week all three sets for 4, next week three threes with 145...

In Catts on Monday for some shirt work and a play with the chains and boards.

All the bench sets were wide grip tonight and the shoulder seems none the worse for it.

[t,bench]

going well martin vvstrong:mrgreen:

[marcg]

good numbers mate keep it up. six weeks today:)

[Martin Flett]

Thanks guys. That means five weeks training! You doing equipped as well Marc? I'd like to get a set of 3 with 150 before the day if poss. The shirt work should help make the heavy raw stuff feel lighter.

Haven't worked out a peaking/preparation strategy yet, because I'm doing the BWLA Unequipped 2 weeks later. I'll probably take 4 days off rather than a full week for BDFPA and do the same for BWLA.

Plus I'm going to a BWLA NW training day on 24th June which will throw my schedule a bit, but for motivation and possibly finding any extra training edge it's going to be worth doing. (Will probably miss my Friday and Monday bench sessions to allow a quality session on the Sunday.)

[Martin Flett]

Trained with Mick and Ian at Catts. Only me using shirt tonight. Tonight's session was so hard. I could do the work, but recovering between sets was a killer and the rests were huge. Only did two reps in a shirt because it was so hot and I decided to save myself for a cooler day.

Bar for 10
60 for 10
80 for 8
100 for 5
120 for 2 all with pinkie grip. Following with index grip
140 for 1
170 for 1 (46 Fury) just got a touch and no more but pressed it ok
175 for 1 (46 Fury) got a good touch and pause and pressed it ok
80 + chains for 5, easy apart from balancing the first one!
100 + chains for 3 sets of 5. First set, I tried to pause on the chest with every rep and the fourth and fifth ones nearly beat me. Second and third sets I just focussed on getting them up and they were easier than the first set. About ten minutes between sets! Waiting for a spot - honest!

Tried dips machine afterwards, but gave up on second set. Nothing left; it would just have been pointless.

Light back work tomorrow, dynamic bench Wednesday.

[marcg]

Got shirt today martin.Don't think i will do equipped need a lot of practice and also deadlifting on the sunday. how is the three times a week going? going to bench twice aweek till bradford. good luck mate:)

[Martin Flett]

Going ok, mate, just v hot today and at my advanced age recovery is slower! Suggestion for you. Equipped bench is day after unequipped, so why not just give it a try? It won't interfere with your raw bench, will give you something to focus on on Sunday when you're waiting to deadlift, and the worst that can happen is that you bomb. Big deal, and even if you do you've got some experience of equipped lifting in a comp. Nothing to lose, mate.

Just have a couple of sessions in the shirt to see what you can touch with, and who knows what you'll manage on the day!

My mate John Walker is doing equipped bench (M1 110s) and he's still not been in a shirt that he can get a touch with, so you're not alone.

What shirt did you get in the end? Was it the Katana?

[marcg]

Well thats a good point martin, my inzer blast came through so will try that. got it on easily enough to try. will have a go later this week then maybe get a katana. Got club championship this weekend, so golfing on days not lifting just hope i don't lose to much strength as the heat is sapping at the moment.

[Martin Flett]

Do you want to try one or two of my shirts on the day? I'll bring them over on the Saturday if you like. I've got a 46 Fury that I'll only be using if I go for a fourth lift and a 48 Fury that's probably good for an opener about 10K over your raw max that I won't be using either. I'll be using the other 46 Fury first lift (so you can use it for second/third if you use 48 for first) and katana for second and third. Just a thought!

[marcg]

Thankyou martin that would be great. Iwill try out the inzer blast on friday and will let you know how i got on. cheers mate

[Martin Flett]

Speed day today. A lot cooler and much better training conditions. Shoulder felt a lot better driving over, so did everything today at index grip. Warm up sets felt really stiff and so did the first two threes, but everything else ok.

Bar for 10
40 for 10
60 for 8
80 for 5
10 sets of 100 for 3
Comp Single at 120
Comp Single at 130
Comp Single at 140

Last one felt really hard. Don't think I lowered it properly. 5 sets of face pulls and then out of there.

Can't do any pressdowns, skull crushers, etc at the moment because of the golfers elbow. Worried that if I work through the pain it will never get better. Focussing on chains and boards for the next few weeks for triceps/lockout.

Managed to do light back workout yesterday with a tennis elbow strap so should be able to regain body balance over the next few weeks. Also got up to 40 a side on a plate loaded shoulder machine (started with 10 a side!)and can do light side lateral raises now so shoulder is definitely improving.

[Martin Flett]

Heavy raw day today. Planned to do a four and two threes with 140 at the top...

Bar for 10
40 for 10
60 for 10
89 for 8
100 for 5
120 for 3
140 for 4
140 for 4
140 for 5 - come on you beauty...
120 for 8
100 for 12.

Followed by three sets of lightish lat pulldowns and five sets of reasonably heavy face pulls, both wearing te strap.

Really delighted with what I've done tonight. First time I've really got close to what I was doing before the shoulder injury. Planned a four and two threes but the first four felt so easy (think I could have done 6 or 7) that I decided to jump straight to the three fours and cut out two Fridays. Ended up doing five on the third set and then slumping on the floor for a couple of minutes, so I was pleased to come back and for the 2 "down" sets.

Next week, three threes with 145! But I'll be saving it for the NW BWLA training day on Sunday 24th. Or, if necessary, the session after.

They weren't competition lifts tonight btw. No pauses and arse fractionally up, but the important thing is I felt stronger than I have so far in 2007.

Onwards towards a triple with 150. That should make me strong enough to get all the Over 50 titles in July. Although I see an over 50 in my weight bracket did 152.5 in the BDFPA three lift unequipped. A bit of competition...

[t,bench]

things going v,well martin looking good:cool:

[Martin Flett]

Cheers, mate. It's nice when you do better than you expect. About three months ago I was in Wigan watching the lads do 140s and I couldn't do the bar without pain and seriously doubting if I could ever get back there again. That's my best workout this year. Apart from being heavy, there was loads of volume and having enough left after the three sets with 140 to do an 8 with 120 was probably as pleasing as the 140s themselves. Overheard a couple of big lads say, "Fcuking hell, I thought I was strong, that's insane" and you can say what you like but hearing that does give you a boost, especially when you're just a little guy who's worked hard for years. Still buzzing...

I WILL get a three with 150 before 7th July.
I WILL do 160 or more raw in July in competition.
I WILL do 190+ equipped in competition before the end of 2007.

[t,bench]

Cheers, mate. It's nice when you do better than you expect. About three months ago I was in Wigan watching the lads do 140s and I couldn't do the bar without pain and seriously doubting if I could ever get back there again. That's my best workout this year. Apart from being heavy, there was loads of volume and having enough left after the three sets with 140 to do an 8 with 120 was probably as pleasing as the 140s themselves. Still buzzing...

I WILL get a three with 150 before 7th July.
I WILL do 160 or more raw in July in competition.
I WILL do 190+ equipped in competition before the end of 2007.

nice to see that martin I WILL do mental attitude has to help that extra bit your an insperation to myself and god knows how many others especially at our age:rolleyes:im a newby as you know but nobodys told me i cant bench 200k only my health will dictate that,one day ill get there:mrgreen:

[Martin Flett]

Thanks mate. Stop making me blush though!:oops: Up late putting the finishing touches to tomorrow's talk, not sleepy at all. I blame the No Explode!

[Rob1985]

Good benching Martin!

[Martin Flett]

Cheers, Rob. Slowly but surely getting back there...

[marcg]

some good numbers mate. will have to get a move on.