Rob's strength journal - got 600kg now I'm hungry for more...

Good session today!

Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 6 140kg
1 x 6 160kg
1 x 6 165kg - felt easy
1 x 6 180kg! equal pb. i could have managed 7 at a push.

WG chins
4 x 6 BW+15kg

One arm dumbell rows
1 x 6 45kg
2 x 8 45kg
1 x 8 50kg

Frustrating session today!
Flat barbell bench
1 x 10 60kg
2 x 6 95kg
2 x 6 92.5kg

Incline dumbell bench
2 x 6 40kg
1 x 4.5 40kg wtf??
1 x 7 37.5kg

Pec dec
1 x 8 88kg
1 x 8 94kg
1 x 7 98kg

EZ curls
1 x 6 47.5kg
1 x 6 50kg
1 x 6 47.5kg
1 x 7 47.5kg

Seated dumbell overhead press
1 x 8 20kg
1 x 6 35kg - really stuggled on final rep
2 x 7 32.5kg
1 x 6 32.5kg

Seated smith overhead press
1 x 8 60kg
1 x 6 70kg
2 x 6 72.5kg

Standing side raises
3 x 8 15kg
1 x 10 12.5kg
1 x 10 7.5kg - superset.

Squats
1 x 8 90kg
1 x 6 120kg
2 x 6 142.5kg
1 x 5 142.5kg

Hammer strength leg press
1 x 8 160kg
1 x 8 180kg
2 x 8 200kg

Quad extensions
1 x 8 124kg
2 x 8 135kg

Hamstring curls
3 x 6 65kg

great session, smashed my pb on deadlifts for reps!

Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 6 162.5kg
1 x 6 182.5kg!! New PB - It's been a long time since I got a Pb on 6 rep deadlifts, so I feel great right now!
1 x 205kg - went up pretty easilly so I thought a 1 rep max pb might be in the tank...

0 x 212.5kg - didnt even get it off the floor. technique let me down. I think this will fall pretty soon.

WG chins
4 x 6 BW+15lg - felt quite hard. maybe because I've put on 1.5kg since new year bulk. (BW currently 89KG)

1 arm dumbell rows
1 x 6 50kg
3 x 8 50kg

Good session today, got talking to JohnIvManchester who gave me some helpful tips on increasing my bench, thanks mate!

Flat barbell bench press
1 x 10 60kg
3 x 6 95kg - spotter helped me very slightly on last 2 reps on 2nd and 3rd set.
1 x 4 100kg - again spotter helped a little on 4th rep.

Incline dumbell bench
1 x 6 40kg -felt easy
3 x 7 40kg - struggled with final rep on final set.

Did a mixture of some pec dec and wide grip bench work.

EZ curls
1 x 10 37.5kg
1 x 6 50kg
2 x 6 52.5kg
1 x 8 47.5kg

Dumbell preacher curls
1 x 8 17.5kg
1 x 10 15kg
1 x 15 12.5kg

Bodyweight today is 88.7kg, up from 87.6kg this time last week, so far the bulks going well.  Right, time to EAT!!

Difficult session today.  Felt ill and lethargic most of the day.

Seated db shoulder press
1 x 10 22.5kg
1 x 6 35kg - last rep only went down to parallel so not a 'good' 6 reps yet..
2 x 7 32.5kg
1 x 6 32.5kg

push press
first time attempting these. technique won't have been spot on.

1 x 6 50kg
1 x 5 60kg
1 x 1 70kg

Smith shoulder press
1 x 8 60kg
1 x 6 65kg
1 x 7 65kg

Side raises
2 x 10 15kg
2 x 10 12.5kg

Dumbell shrugs
1 x 10 50kg
1 x 9 50kg
1 x 10 50kg

Squats
1 x 8 90kg
1 x 6 120kg
1 x 6 142.5kg
1 x 6 140kg
1 x 8 130kg

Hammer strength leg press
1 x 10 180kg
1 x 8 190kg
1 x 8 200kg

Quad extensions
2 x 8 130kg

Calf raises
3 x 10 240kg

Straight legged deadlift
3 x 8 45kg

Flat barbell bench press
1 x 10 60kg
4 x 6 95kg! upto 97kg next week
1 x 3 102.5kg - had some assistance on final rep

I'm going to do 3 sets of 6 on the target weight and 3 reps on a greater weight to get used to more heavy loads.

Incline dumbell bench press
2 x 7 40kg
2 x 6 40kg
- attempted to do 42.5kg dumbells on third set but couldn't get them up!

Pec dec
1 x 8 98kg
2 x 7 98kg

EZ curls
1 x 10 37.5kg
1 x 6 50kg
1 x 6 52.5kg
1 x 5 52.5kg
1 x 6 50kg

Dumbell preacher curls
1 x 8 17.5kg
1 x 11 15kg
1 x 15 12.5kg

Did back on sunday and shoulders on monday. cant remember weights though.


Anyway... today was a fantastic session. moved upto 97.5kg for my sets and nailed all 3 sets! first time that has ever happend on a weight increase :)
I also went for a new 1 rep pb and almost managed 3 reps!!

Glat barbell bench press
1 x 10 60kg
3 x 6 97.5kg! - onto the big 100 next session!
2 x 107.5kg - new pb!! the third rep i required assistance to lockout. 110 next week.

Incline dumbell bench press
4 x 6 40kg

Close grip bench press
1 x 8 70kg
1 x 8 75kg
1 x 8 77.5kg
1 x 7 80kg

EZ curls
- these felt harder than normal. not sure why!
1 x 10 37.5kg
1 x 6 52.5kg
3 x 6 50kg

Dumbell preacher curls
1 x 8 17.5kg
1 x 10 15kg
1 x 15 12.5kg
- again these felt harder than normal.

Decided to drop the weight a bit on squats As i've been struggling to get much beyond 140kg with good form,  I've dropped the weight down to 130kg and going atg with every rep. will increase by 2.5kg each week all sets are completed.

Squats
1 x 8 90kg
1 x 6 120kg
3 x 6 130kg

Leg press
1 x 8 150kg
1 x 8 170kg
1 x 8 190kg
1 x 8 200kg

hamstring curls
2 x 8 70kg

Quad extensions
1 x 8 130kg
1 x 10 140kg

Did 2 sets of 12 calf raises. cant remember weight!

Yesterdays workout:

Flat barbell bench press
1 x 10 60kg
1 x 4 100kg
1 x 5 97.5kg
1 x 6 95kg
1 x 110kg
1 x 112.5kg! new pb!!

Incline dumbell bench press
4 x 7 40kg

Did some cable rows, cant rmember weight.

Great session today and two new PBs on deadlift!

Deadlift
1 x 6 100kg
1 x 6 140kg
1 x 6 160kg
1 x 6 185kg!! new pb
1 x 200kg
1 x 212.5kg pb! went up pretty steadlilly, I'd have managed 215 I think.

WG chins
2 x 6 15kg
2 x 6 10kg

1 arm dumbell rows
2 x 8 50kg

Dumbell pullover
1 x 8 32.5kg
1 x 8 35kg
1 x 6 40kg

Short session today, will do biceps tomorrow after shoulders

Barbell bench press
1 x 10 60kg
1 x 5 97.5kg - strength down today i think its because im tired and the pullovers kinda nailed my triceps.
2 x 6 95kg - had to fight for the last rep on the first set.
1 x 2 110kg

Incline dumbell bench press
3 x 6 40kg
1 x 5 40kg grrr

Pec dec
1 x 8 91kg
1 x 8 95kg
1 x 8 105kg

Seated dumbell shoulder press
1 x 10 20kg
1 x 7 32.5kg
1 x 8 32.5kg
2 x 7 32.5kg

Clean and press
1 x 6 50kg
3 x 6 60kg
 - My god are these difficult. was out of breath after every set! good stuff ;)

Side raises
2 x 10 15kg
1 x 12 12.5kg

EZ curls
1 x 6 37.5kg
1 x 6 47.5kg
1 x 6 50kg
2 x 6 47.5kg
- these are down because im using very strict form.

Dumbell preacher curls
1 x 8 17.5kg
1 x 11 15kg
1 x 15 12.5kg

Went out and got drunk last night and got about 5 hrs sleep so felt very lethargic before my session today. however it wasn't as bad as I thought It'd be.

Squats
1 x 10 90kg
1 x 6 120kg
3 x 6 132.5kg - felt fairly comfortable.

Leg press
1 x 10 80kg a side
1 x 10 90kg a side
1 x 9 100kg a side

Calf raises
1 x 15 200kg
2 x 12 200kg

Quad extensions
1 x 10 130kg
1 x 8 140kg

Hamstring curls
2 x 8 70kg

Struggling with bench press for reps. 1 rep max seems to be improving though.. odd!

Flat barbell bench press
1 x 10 60kg
1 x 5 97.5kg...
2 x 6 95kg
1 x 115kg! new pb. had another forced rep with aid of spotter.

Incline dumbell bench press
4 x 7 40kg

Flat close grip bench press
1 x 8 70kg
1 x 7 80kg
1 x 6 85kg

thought I'd beat my pb today, however on my way home I visualised what was on the bar and I miscalculated what was on the bar. thought it went up bloody easy!

Deadlift
1 x 6 100kg
1 x 6 140kg
1 x 6 160kg
1 x 5 187.5kg
1 x 205kg - I thought it was 215kg, was surprised how easy it was, that's because it was 10kg lighter.
0 x 220kg - attempted this because I thought the 215 was easy!! got it about 2/3 of the way up

WG chins
3 x 6 BW+15kg
1 x 5.8 BW +15kg

1 arm dumbell rows
1 x 8 50kg
1 x 10 45kg

Dumbell Pullover
1 x 8 35kg
1 x 7 40kg
1 x 8 40kg

hey bud

tried some proper weight on the deads myself today after my ham tear before xmas, 3 plates a side went up OK but couldn't budge 4 plates!!! gutted
big John the copper jumped in with some singles, he failed on the 220kg so your doing great

why don't you warm up, and go for a 1RM??? you might get the 220 when fresh

we used the black(ish) bar felt miles better than the silver/chrome ones.