The long arms of the law…don’t make benching easy

Since I mentioned that template yesterday I thought I would give you a look at the results of someone that has been following it.

Detective X tested today you can find the previous post regarding his training and testing here.

I thought I would put up all his results…he’s been training with me for 2 months so he tested 3 times.

Testing Session 1
Weight: 105.3kg
Skinfolds:
Bicep – 9
Tricep – 13
Subscapular – 19
Suprailliac – 18
Mid Axilla – 18
Abdomen – 31
Thigh – 17
Calf – 14
Total = 139mm

Bench – 80kg
Pull Ups – 4 reps
Push Ups – 35 reps
Inverted Rows – 8 reps
Trap Bar Deadlift – Not done

6×30/30 Rowing Test:
Row 1 – 173
Row 2 – 161
Row 3 – 152
Row 4 – 143
Row 5 – 130
Row 6 – 127
Total = 886m

Testing Session 2
Weight: 104.9kg
Skinfolds:
Bicep – 7 down 2mm
Tricep – 12 down 1mm
Subscapular – 17 down 2mm
Suprailliac -13 down 5mm
Mid Axilla – 16 down 2mm
Abdomen – 23 down 8mm
Thigh – 13 down 4mm
Calf – 12 down 2mm
Total = 113mm down 26mm

Really pleased with this…anyone who has seen Detective X training will know why he’s improved so much…he has gone at it hard every session…this is what happens when you clean up your diet and work your arse off.

Bench – 95kg up 15kg
Pull Ups – 6 reps up 2 reps
Push Ups – 43 reps up 8 reps
Inverted Rows – 19 reps up 11 reps
Trap Bar Deadlift – 120kg (he has had a knee issue…we are just nursing this back to full power.)

6×30/30 Rowing Test:
Row 1 – 181 up 8m
Row 2 – 171 up 10m
Row 3 – 159 up 7m
Row 4 – 154 up 11m
Row 5 – 154 up 24m
Row 6 – 154 up 27m
Total = 973m up 87m

Testing Session 3 – This was this afternoon.

Today's Testing Results

Weight: 103.1kg
Skinfolds:
Bicep – 6
Tricep – 8
Subscapular – 15
Suprailliac -12
Mid Axilla – 13
Abdomen – 18
Thigh – 12
Calf – 11
Total = 95mm

So he’s down 44mm in total in 2 months. I am really happy with that…not as happy as he is…and certainly no where near as happy as the tailor that has been altering all his clothes is.

Bench – 100kg up 20kg on his first test.
Pull Ups – 8 reps up 4 reps on his first test.
Push Ups – 45 reps up 10 reps on his first test.
Inverted Rows – 26 reps up 18 reps on his first test.
Trap Bar Deadlift – 140kg he pulled this easy…we are still working on sorting his knees out…this was no where near max.

6×30/30 Rowing Test:
Row 1 – 186 up 13m
Row 2 – 175 up 14m
Row 3 – 171 up 19m
Row 4 – 163 up 20m
Row 5 – 163 up 33m
Row 6 – 161 up 34m
Total = 1019m up 133m

This is a massive improvement…if you want to know how big an improvement it is go and have a try yourself and see how you do…scoring over 185m on your 1st effort and totalling over 1000m for your total takes a bit of doing.

You’ll be amazed what happens when you come in and do what your told. Detective X is not a novice trainer….he’s been going to the gym regularly for a long, long time doing what most people do….a bit of this and a bit of that. I would like to see anyone argue that he hasn’t got a good return on his €210 investment in some proper coaching?

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7 thoughts on “The long arms of the law…don’t make benching easy

  1. Detective X’s cover will be blown when he’s walking around under the guise of Danny the banker but looking Huge Jackedman.

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