BigBob's Journal

[Bob Sadler]

Its time to get ready for the Welsh Counties on August 19th. For those who don't know me I'm now 45 and have been training consistently for donkeys years. Rob Thomas inspired to get on the platform last year and my efforts weren't to shabby in unequipped competition. Its now time to see what I can do with kit. Tonights session went as follows:

Squats:
60kg x 3
120kg x 3
180kg x 3
220Kg x 3
240Kg x 3
240kg x 3
240kg x 3

Last 3 sets were in full kit - titan centurion and inzer kneewraps

Skipped the assistance work because I was bollocked from all the effort it took to get in my suit.

[Rob Thomas]

Nice one Bob - let's get it on!!!!!!!!!

[Pork Pie]

Those are very tidy numbers Bob. You're squatting more than Rob already!!!!!

I'm lifting similar numbers to you at the minute, haven't got the old suit out yet though.

Be good to see you lifting BIG at the Welsh. August is a bit close for me otherwise I'd have had a lift myself.

[Phil R]

nice to see your back and working hard in the gym bob keep it up

[Rob Thomas]

Those are very tidy numbers Bob. You're squatting more than Rob already!!!!!

I'm lifting similar numbers to you at the minute, haven't got the old suit out yet though.

Be good to see you lifting BIG at the Welsh. August is a bit close for me otherwise I'd have had a lift myself.

That's not hard Dai, I can now officially bench more than I can pull in a comp and it's also getting close to my squat LOL!

[Bob Sadler]

Wednesday 27th .. Boards and the joy of the Titan Fury

Tonight's session went as follows:
Bench press raw
60kg x 10
100kg x 5
120kg x 1
140g x 1

On With the Fury

160kg x 3 3 board
160kg x 3 3 board
160kg x 3 2 board
160kg x 3 2 board

Felt very easy, but shirted lifting is brand new to me and I'm planning to get 182.5 kg (400lbs)at the comp so the training will get progressively tougher.

Finished session with narrow grip benches:
100kg x 5
120kg x 5

Cardio - looked at the stepper

[MattGriff]

Cardio - looked at the stepper

He he he :p

[Pork Pie]

The narrow grip stuff and pin presses are the key to shirted benching Bob.

Keep at it, you'll piss 400lbs.

[Bob Sadler]

Thanks for the advice on the bench Dai.

I also saw your comments about dead lifting and squatting in the same session in another thread. This makes a lot of sense to me and it appears that some big guy from Leeds does the same thing. I'm very tempted to give it a go.

[Bob Sadler]

Friday 29th June

Deadlift

120kg x 1 raw
160kg x 1 raw
200kg x 1 raw
220kg x 1 Centurion all over the place
250kg x 1 Centurion it flew (Fuck 300kg might be on the cards)

My Centurion (size 48) seems ideal for deadlifting (tight on the hips, with just enough slack in the straps to get a breath) but its not giving me bugger all in the squat. Looks like I need a smaller suit for squatting. Don't know how I'll explain that one to my other half.

Stiff legged deadlifts

60k x 5 raw
100kg x 5 raw
140kg x 5 raw

Finished with shrugs

100kg x 15
100kg x 15
100kg x 12

Oh look its time for a pint.

[Rob Thomas]

Perhaps you should try having the straps tightened up Bob - especially if it's nice and tight in the hips?

[Bob Sadler]

Monday 2nd July - Squats

Squats:
60kg x 3
120kg x 3
180kg x 1
220Kg x 1
240Kg x 1
240kg x 1
260kg x 1

Last 4 sets were in full kit - titan centurion (size 48) and inzer kneewraps, although my centurion appears too loose for really heavy squatting. 260kg was quite easy but mytraining partner reckons that 290kg is on the cards with a tighter suit. As I'm still learning how to use a suit I thought a loose suit would fit the bill but perhaps I'm being a pussy and should try a tighter suit. Has anybody got any views on this? ok I can hear you now - I'm a pussy.

[Rob Thomas]

Yep Bob, you're a pussy but you're also still getting used to the suit. It's still very early days for you yet so I'd stick with your current suit for now and make sure that you're nailing your form correctly. You could even get the straps altered on it, that would make it tighter.

[powerman]

nice squating.do you always jump from 120kg to 180kg.seems a big jump.i would do one in between.to make sure you warm up bob perhaps 150kg.but still an excellent workout.

[Bob Sadler]

Rob - Totally agree with you regarding form - That's why i paused in the hole with 260kg.

Powerman - Your probably right about the extra warm-up set. It can't do any harm.

[Bob Sadler]

Wednesday 4th July

Little bit of benching tonight as follows:

60kg x 5 raw
100kg x 5 raw
140kg x 3 raw
140kg x 3 raw
160kg x 5 2 board, Fury & wrist wraps
180Kg x 2 3 board etr
180kg x 1 2 board etr
160kg x 3 2 board

Had to get the shirt off I was numb and in serious pain. Beginning to realise that the window of opportunity is quite short when using a shirt to get the work in before you start to die. At 6ft 5" I've got arms like an orang-outang need to see what I can do to shorten the length of my stroke.

Finished the session with:

Close grip benches

100kg x 5
125kg x 3
125kg x 3

and some rotator-cuff work with an old inner tube and then quickly scuttled past the rower and home for tea. By the way my tea included some special supplements - chicken nuggets and spaghetti hoops - the food of champions.

[Bob Sadler]

Friday 6th July - Deadlifts

Trained early today for a change of pace:

Deadlifts in my baggy centurion
120kg x 5
160kg x 3
200kg x 1
220kg x 1 straps up
270kg x 1 straps up - This was a new pb

25 laps of the gym to celebrate new pb

Stiff legged deadlifts
140kg x 5 raw
140kg x 5 raw
140kg x 5 raw

Lat Pulley rows
5 x 5 full stack

Very pleased with myself today. Why not hitting a new pb is always a great feeling and its good to know that the hunger and desire is still there!

[Rob Thomas]

Well done on the 25 laps of the gym Bob, that must be a new PB too?

[marcg]

Well done on new deadlift pb mate. 25 laps.... small gym?

[Bob Sadler]

It was similar to this:

http://www.youtube.com/watch?v=RVjhHDvj8Qw

[Pork Pie]

Nice one Bob. There's got to be 300 there for the comp!!

[Bob Sadler]

Monday 9th - Squats

Didn't happen - Crisis in work and my youngest son's school concert put pay to tonight's effort.
I'm planning to deload this week to give these old bones a chance but it still pisses me off when I have to miss a scheduled session.

[Bob Sadler]

Tuesday 10th - Box Squats

Trained on my own as follows:
Box squats
60kg x 5
120kg x 5
160kg x 3
200kg x 3
220kg x 3
220kg x 3
220kg x 3

Christ that was hard work. Just goes to show the difference good training partners make. "Bring back the bomber." . Now that's a phrase you don't hear very often. But seriously "the bomber@ has really helped me with training of late. Thanks Mike

Finished off with some rotator cuff work to loosen my delts .
P.S. My cardio starts as soon as I finish this post as my boy is badgering me to go for a kick about. Ah the joys of fatherhood. One day soon I'll introduce him to the box squat and get my revenge.

3 x 15 shoulder horn

[Bob Sadler]

Wednesday 11th July Benching
BWT - 127.5kg

Bench Press - Raw

60kg x10
80kg x5
100kg x5
120kg x3
140kg x1

3-Boards - Fury + Wrist wraps

160kg x3
170kg x3
180kg x2

Narrow grip benches

100kg x12
100kg x8
100kg x7



Plate raises (pinched from Powerman's journal)

10kg x 10
15kg x 8
20kg x 7 - Surprisingly difficult

Finished off with a little rotator cuff work.

I went a lot heavier than expected but I was feeling my oats so I went for it.

[Rob Thomas]

Don't bother using the shirt for board presses Bob as the boards are "holding" the part of the lift where the shirt supports you anyway. Just do them raw mate.

[Pork Pie]

Don't bother using the shirt for board presses Bob as the boards are "holding" the part of the lift where the shirt supports you anyway. Just do them raw mate.

I always used to use a shirt for the heavy board presses - but I can see what you're saying here Rob.

I'll discuss this with you in more detail over a few cold ones on Saturday night mate.

[Rob Thomas]

I always used to use a shirt for the heavy board presses - but I can see what you're saying here Rob.

I'll discuss this with you in more detail over a few cold ones on Saturday night mate.

Looking forward to it Porky baby!

[Bob Sadler]

Rob, great minds think a like - Chalky Bomber will confirm that during session I stated that shirt was giving me next to nothing in terms of assistance and today my triceps are totally fried today indicating that they were doing all the work not the shirt. Having said that I do feel that shirt is helping to protect a small shoulder problem, so for now I'll stick to my Fury as opposed the "Next" special that you favour for board press .LOL

[Bob Sadler]

Friday, July 13 - Deadlift Day

BWT - 127.0kg

Really pissed off waiting for training partners half my age to arrive at the allotted time. Bollocks to them I thought I'll train alone and did the following:

Deadlift lockout from knee -

140kg x3
180kg x3
220kg x1
260kg x1
300kg x1
340kg x1
380kg x1 - Nowt wrong with my grip then

Heavy Shrugs -

100kg x15
100kg x15
140kg x10

Feel pretty good although the plan was to go lighter this week so I hope I don't pay for this over exuberance later in the cycle.
PS.
Really nice not having to climb into to kit tonight.

[Bob Sadler]

Friday, July 13 - Deadlift Day

BWT - 127.0kg

Really pissed off waiting for training partners half my age to arrive at the allotted time. Bollocks to them I thought I'll train alone and did the following:

Deadlift lockout from knee -

140kg x3
180kg x3
220kg x1
260kg x1
300kg x1
340kg x1
380kg x1 - Nowt wrong with my grip then

Heavy Shrugs -

100kg x15
100kg x15
140kg x10

Feel pretty good although the plan was to go lighter this week so I hope I don't pay for this over exuberance later in the cycle.
PS.
Really nice not having to climb into to kit tonight.

[powerman]

bob that is some awsome pulls there 380x1 was that with no straps,what is your best deadlift in comp.what are you hoping to do at the welsh counties.if i am off work i might try and come down.

[Bob Sadler]

Hi Pete my best deadlift in competition is only 265kg raw which I've done on a few occasions. Basically if I can get any weight to my knees it will fly the rest of the way. However,I should be concentrating on breaking the weight from the floor as that is where I'm weakest instead of exercising my ego.

[Bob Sadler]

Monday 16th July - Squat Night
BWT:127.2Kg 280lb 20 stone - Who eat all the pies? Me fat bastard.

Squats:
60kg x 3 - raw
100kg x 3 - raw
140kg x 3 - raw
180Kg x 3 - raw
220Kg x 1 - suit straps down, no belt
260kg x 1 - suit straps up, belt + knee wraps - deep
260kg x 1 - suit straps up, belt + knee wraps - very deep

Squat walk outs:
300kg x 1 - Full kit - All over the place - Legs numb - wraps to tight?
280kg x 1 - Easy - No wraps
300kk x 1 - ok -No wraps

Need to put my wraps on much faster and just get on with it. Will make a point to wrap my knees every day to get used to the pain. LoL

Good mornings - wide stance

60kg x5
120kg x5
140kg x5

Felt strong tonight. Pleased with that,however, my shoulder and elbow are a little sore due my close grip in the squat. Time to get the ice pack out.

[Bob Sadler]

Wednesday 18th July|Benching
BWT - 127.1kg

Bench Press - Raw warm-up for shirted lifting

60kg x10
80kg x5
100kg x5
120kg x5
140kg x1
140kg x1

Felt like shit and it doesn't help when your training partners are dragging there arses, yawning and not concentrating on the lifting.

Shirted Bench Press - Fury + Wrist wraps

160kg x1 - easy
170kg x1 - This where it got difficult. Couldn't get a decent hand off and have to literally catch the bar.
170kg x1 - Fuck it - I had to catch the bar again. I completed the lift but suffered numbing pain in both my left shoulder and elbow. Bollocks,bollocks,bollocks.

Narrow grip benches

100kg x8
120kg x3 - absolute shit

Really pissed off as my arm is numb and my session is effectively over.

On reflection I really need to do some flexibility work for my shoulders. I'm as stiff as a board and its limiting my training. I also need to train bench with big Rob Thomas if I'm going to improve my bench. He'll whip my sorry bench into shape.

[chinster]

Big rob mite whip u bob ! but maybe not into shape :)
Do you do any rotator cuff work Bob? mite help a bit.

[Bob Sadler]

LOL - Thats a good point Gid, and to be honest I'll take the whipping if it helps me bench like Rob.

Regarding the rotator cuff, yes i have done quite a bit of work for them and of course like most of us I had to injure my shoulder before I realized how important rc work is.

[Bob Sadler]

Friday 20th July - Deadlifts

BWT 127kg

Trained with Chalky Bomber:

Deadlifts in my baggy centurion
120kg x 5 Straps down, no belt
160kg x 3 Straps down, no belt
200kg x 1 Straps down, no belt
240kg x 1 straps up
280kg x 0 Full kit
280kg x 0 Full kit
280kg x 0 Full kit

Pissed off - The plates must have been welded to the floor it would not budge. I'm seriously questioning the need to deadlift everyweek. I think it just fucks you up in the long run especially when Chalky who hasn't deadlifted at all in 3 weeks pulls a 230 pb at 80kg.

[Bob Sadler]

Monday 23rd May - Squats

Didn't squat. Got to the gym and just felt like shit and left with my head up my arse. Felt very guilty about missing training so I decided to practice putting on my knee wraps on and ended up dislocating my thumb. Not a good day by any stretch of the imagination then

[Bob Sadler]

Wednesday 23rd July - Bench

The thumb was killing but I didn't want to let Bomber down so I trained any way as follows:

Bench - All raw

60kg x 5
100kg x 5
120kg x 3
140kg x 1
140kg x 1
140kg x 1
140Kg x 1
140Kg x 1

Shirted bench

160kg x1
160kg x1
160kg x1

My thumb is back in place and it didn't really bother me. Of course, it may be a different story when I deadlift next. Finished the session with a few speed reps.

[Bob Sadler]

Friday 27th July - Deadlift night

Actually just assistance work tonight, as follows:

Pulldowns: 3 x 8 stack
T-bar row: 6 x 5 100kg
seated machine row: 5 x 8 x 80kg (1 hand at a time)
Good mornings 5 x 5 100kg

Felt good to have a light work out. My thumb is giving me a bit of aggro but a week in Malta should help settle it down.

[powerman]

its good to miss the odd workout now and again bob,you will feel better for it and stronger.thats what i do but thats down to work really,if im nights i miss a workout.to many people over train,its a common mistake they make.

[Bob Sadler]

Monday 6th August - Squat night

BWT:126.4Kg

Just back from a week in Malta. No training whatsoever, as planned, just lots and lots of r & r.

Squats:
60kg x 3 - raw
100kg x 3 - raw
140kg x 3 - raw
180Kg x 3 - raw
220Kg x 1 - suit straps down, no belt
260kg x 1 - suit straps up, belt + knee wraps - deep

260kg felt comfortable and I plan to open with this at the WSA on the 19th. Tempted to go heavier but decided to air on the side of caution and save the big lift for the competition.

[powerman]

nice squating bob,thinking of lifting in the bench only.i will be there if i lift or not.if you need any help just ask,looking forward to meeting you all and having a chat.see you soon.sam.

[Bob Sadler]

Hi Sam, I'm looking forward to meeting you and the rest of the boys. This will be my first equipped competition so it's going to be interesting to say the least lol.

[Bob Sadler]

Wednesday 8th August 8th Benching

Bwt:125.9kg

Raw
60kgx5
100kgx5
130kgx3
150kgx1-Piss easy feeling really strong

The shirted session then turned into a farce as it dawned on me that Bomber my trusted training partner could not get the bar to touch his chest. In fact in all our sessions he'd only ever gone as low as a two board. I've watched the metal militia dvd a 100 times at least so as you can imagine I've learn t a thing or two about getting a touch but try as we might he couldn't get the bar to touch. After about an hour or so of trying we gave up both frustrated and knacker ed. I'm going back to complete my workout tomorrow night. In the meantime If anybody out there as 42 fury or katanna that mike can borrow for a week or two please get in touch ASAP.

[Bob Sadler]

Friday 10th August 2007 | Last session before WSA Welsh Counties

Spent most of the session correcting Bombers shirted bench. Needless to say he can now get the bar to touch and now has a realistic opener to aim for.

My training as follows:

Raw bench


60kg x3
100kg x3
130kg x3
150kg x1
160kg x1-pretty tough,especially with my long arms

Shirted bench

No spotters so decided to save the big one for the comp - I really need some big strong fuckers to give me a hand off and I think I'm going to have to seek out the bigboys if I'm going to progress in this lift in the future.

Rack deadlift from knees

Worked up to 290kg raw for a few singles just to feel the weight and called it a day.

I'm really looking forward to next weeks competition. Bring it on because I'm ready to rumble,

[Bob Sadler]

Monday 13th August

No training tonight but getting really excited about the Welsh Counties this Sunday. Apparently there are 27 competitors ready to do battle and I can't wait.

[Bob Sadler]

Lifted at the WSA today as follows:

Squat 265kg - Disappointing as I'd been called on depth on my second lift and felt there was a lot more (20kg perhaps) in the tank.

Bench Press 170 kg - OK but tried 180kg and failed miserably. I need desperately need a set of triceps.

Deadlift 250kg - Only got my opener and I'm really annoyed with myself trying to deadlift conventionally in a Titan centurion. My technique was shot to bits and I failed 265 kg twice ( a weight I routinely lift in training) and it cost me a 700kg total.

On the bright side every competition is a learning experience and I learn't a lot today. I met some great people and was really pleased to see my training partner put in some very respectable lifts, well done Chalky, you did yourself proud.

[t,bench]

well done Bob nice lifts mate:cool:

[Bob Sadler]

Wednesday 22nd

Got my backside back into the gym after Sundays competition. It was just a loosner as I always feel lost after a competition. I suppose its because I focus on the competition so intensely and then when its all over I'm left thinking whats next? Obviously I need to set a new goal and soon.

Learnt a lot from the competition and will address a number of weaknesses in the next few weeks, eg, I intend to hit the box squats hard to improve my squatting form. My puny triceps are going to be battered with board presses, dips and narrow grip benches and to ensure that I use my legs when deadlifting I'm going to incorporate rack squats. It should be fun.

[Bob Sadler]

Monday 03rd September - Bench press night

BWT 127kg

I've been invited to represent Wales in the BWLA 4 Nations in Scotland on October 28th. I'm thrilled to bits and intend to grab this opportunity to show what I can do with both hand

Bench press - Raw
120kg x 5
130kg x 3
140kg x 2
140kg x 2
140kg x 2
140kg x 2
140kg x 2

Narrow grip bench press

100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

Incline db press

75lb's x 5
80lb's x 5
90lb's x 5
100lb's x 5
100lb's x 5

That was a good first session.

[Bob Sadler]

Wednesday 5th Sept

BWT 127.5Kg

My new job is very time consuming at the moment. Only had the time (and energy) to incline leg press. Warmed up to 480kg (12 plates a side) and did 5 sets of 5 reps.

Couldn't face doing my squats as I was knacked and running out of hours in the day so I went home vowing to make up for this on Friday.

[Bob Sadler]

Thursday 13th September

BWT 124.6kg

Bench Press Assistance

Seated Barbell press 5 x 5 @ 100kg
Dips 5 x5 (Only bodyweight tonight)
Narrow grip benches 5 x 3 @ 100kg

All done,Short and Sweet .

[Rob Thomas]

That's some nice seated barbell pressing Bob - well done mate. Good to see you shifting some lard to and getting down to the 125s!

[Bob Sadler]

Friday 14th September

Deadlift & Assistance

Didn't get to the gym until 8.00pm. 12hr days in my new job is killing me, so its no wonder I'm losing weight.

Deadlift

w/u - 1 x 5 x 180kg - This felt very heavy indeed and at this point I realized that I should be getting some some serious r & r instead of busting my nuts

Decided to just pump up my arms with some curls and dips and the went home. I'm going to have to keep my training really brief over the next few weeks. My bank balance is looking good but my preparation for the 4 nations is totally bollocked at the moment.

[Bob Sadler]

Monday 17th September

BWT 125.4

Deadlifts

100kg x 1
140kg x 5
160kg x 3
200kg x 3
230kg x 1
230kg x 1
230kg x 1
230kg x 1

Deadlift from knee

250kg x 1
250kg x 1
250kg x 1

[Bob Sadler]

Tuesday 18th September

Bwt 124.6kg

Press behind neck (Seated) 5 x 5 x 100kg - Felt very comfortable

Rack lock outs (seated) 1 x 3 x 140kg
3 x 3 x 180kg
The lockouts are mainly for tricep strength and I only move the bar 3 to 4" but it does blast the delts and traps.

Barbell shrugs 2 x 10 x 100kg
1 x 15 x 140kg

Last set of shrugs was inspired - Felt good and left the gym happy for the first time in weeks.