James' Journal *New pic page 7*

Good lifting pal. Is it just me or is your bench disproportionately weak though? I mean you are OH pressing only 10kg lighter than me for similar reps, but my bench is way heavier than yours (I couldn't be sure but I'd estimate that I could lift around 90kg for 4 reps). Plus your Deads are very strong, and increasing exponentially.

(By the way I'm not comparing your lifts to mine because I think mine are the yardstick of strength or anything LOL, just cos it's all I know to compare to).

Do you notice that too? Or am I just talking sh1t?

Yeah I notice it too mate, just seems to be really slow increasing, not sure why though.

More worried about my DB incline, 22.5kg seems very weak, I tried going heavier but struggled to get them in position although once there it wasn't too bad.

Tried going heavier on bench, managed a full set at 60kg but as you can see anything more than that was a real struggle. Very slow progress but at least its progress.

Been about a month so picture time, don't look any different just a bit fatter lol, delts don't seem to be doing anything.

Bench 60kg x8
Bench 65kg x2
Bench 62.5kg x2
Bench 60kg x3

DB incline 24.75kg x4
DB incline 23.5kg x6
DB incline 21kg x5

Flye 11kg x8
Flye 11kg x8
Flye 11kg x5

BB curl 27.5kg x8
BB curl 30kg x6
BB curl 30kg x4

DB curl 13.5kg x8
DB curl 13.5kg x8
DB curl 13.5kg x8

I'd say your DB Incline is roughly in proportion to your flat Bench. Don't get me wrong those are still very respectable weights to be shifting, I just thought it was strange given that your squat and deadlift are both relatively a lot higher!

Looking well bigger in that new pic man! The guns! Keep up the good work!

Cheers dude

I think my main problem is it doesn't feel like a chest exercise to me it feels all arms so I guess my form is sh1t. I've tried pulling my shoulder blades in but it doesn't make any difference.

Going to try for a 140kg deadlift on Friday.

James M

Going to do a 140kg deadlift on Friday.

jedi

James M

Going to do a 140kg deadlift on Friday.

Damn right!

Paid the price for missing two weeks of squats, was pleased with my SLDL last set was a PB.

Squat 27.5kg x8
Squat 45kg x8
Squat 65kg x4
Squat 65kg x3

SLDL 20kg x8
SLDL 55kg x8
SLDL 75kg x8
SLDL 85kg x5

Calf raise 100kg x8
Calf raise 100kg x8
Calf raise 100kg x8

Was a good session, tried to keep rest times to a minimum but too short on shoulder press and cost me reps.

Shoulder press 45kg x7
Shoulder press 45kg x4
Shoulder press 45kg x4

Lateral raise 8.5kg x8
Lateral raise 8.5kg x8
Lateral raise 8.5kg x6

Front raise 8.5kg x8
Front raise 8.5kg x8
Front raise 8.5kg x8

Rear lateral raise 8.5kg x8
Rear lateral raise 8.5kg x8
Rear lateral raise 8.5kg x8

Skulls 25kg x8
Skulls 25kg x8
Skulls 25kg x4

Bench dip 31kg x8
Bench dip 31kg x8
Bench dip 31kg x8

Shrugs 65kg x8
Shrugs 65kg x8
Shrugs 65kg x8

Good lifts there mate, that's some damn impressive bench dips! have you got a pull up frame at the gym that has mid-level bars for doing dips on? I found they worked better when I switched over a while back.

Rest times can be a b*gger at times, I try to time it as well but sometimes it's just far too rushed & will defo cost you reps.. I just wait a little longer and make sure I hammer out all reps if possible!

Keep it up mate

Cheers buddy :)

I train at home so do my dips with my feet on the sofa and my hands on the coffee table then stick the weight on my lap. The end of the last set was a killer!!

Friday's and a bit of Monday's session today.

Couldn't move 140kg, only got 135kg up 6" so no PB today.

Deadlift 25kg x8
Deadlift 55kg x5
Deadlift 75kg x2
Deadlift 95kg x1
Deadlift 115kg x1
Deadlift 125kg x1

Pull-up x5 assisted
Pull-up x4 assisted

BB row 45kg x8
BB row 45kg x8
BB row 35kg x9
BB row 25kg x15

Bench 25kg x8
Bench 45kg x8
Bench 65kg x5
Bench 70kg x2 - Needed slight assistance

Incline bench row 21kg x8
Incline bench row 21kg x8

Happy with today's session, incline was much better this week but probably because I didn't bench beforehand.

30kg BB curl felt good just couldn't get the last 3 reps, only disappointment was having to drop the weight on flyes. My left shoulder has been giving me some pain over the last week and was crunching when doing incline press, when it came to flyes it really hurt so dropped it by a few kg.

DB incline 21kg x8
DB incline 23.5kg x8
DB incline 26kg x8

Flye 8.5kg x8
Flye 8.5kg x8
Flye 8.5kg x8

BB curl 30kg x8
BB curl 30kg x8
BB curl 30kg x5

DB curl 16kg x7
DB curl 16kg x7
DB curl 16kg x6

One of my better squat sessions, weight was nothing to write home about but my legs feel nailed so must have done something right.

Weight is now 12st 3.5lb

Ha, someone has the same iphone application as me, lol! or very close!

Dronuktcfs


Ha, someone has the same iphone application as me, lol! or very close!

Guilty, thought it was easier than typing it out each time.

It's way easier, i got to start doing that!

Liking the swanky new workout summary.

As for the bench, why not try working the reps up on the 60 first until you can do say 12/10/8 or 10/8/6 on that and then have a bash at moving up?

You've adopted my 'just leave the bar on the floor, it looks so peaceful at rest' approach to deadlifting then?
Seriously though, top marks for trying it, as long as your form doesn't go and threaten back injuries, struggling to shift a mahoosive weight off the deck is what max. deadlifting is all about. Still time to drop back and get plenty of backbuilding reps in after any success or failure.

Could be why I'm not increasing my bench that fast, not getting enough reps in at a high enough weight?

Yeah looks far better just sitting there. I do love deadlifting though its such a great feeling when you get a pb, looking back at my last session I should've of done 120kg x5 after the 125kg x1.

You said in your journal you've been trying to increase your bicep peak, I read in mag this week that hammer curls are good for this, is that true?