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

Strict standing military
1 x 10 40kg
1 x 8 52.5kg
1 x 6 55kg
1 x 4 57.5kg
1 x 3 60kg
1 x 2 62.5kg
fail 65kg wtf!

Seated dumbell overhead press
3 x 9 27.5kg
1 x 8 27.5kg - I guess my delts were pre exhausted by the militarty presses!

Standing side raises
2 x 10 12.5kg
2 x 12 10kg

Standing dumbell shrugs
4 x 10 50kg

Flat barbell bench
1 x 10 60kg
3 x 5 100kg
5 x 1 107.5kg - 30 seconds between sets
1 x 9 87.5kg I'm surprised how quickly this got heavy!

Incline dumbell bench
4 x 6 40kg - These were very strict, right down so the dumbell touched my shoulders.

Did some cable flyes to finish off.

Deadlift
1 x 6 100kg
1 x 6 140kg
1 x 180kg
5 x 1 205kg - first set easy. gradually got much harder. final set I had to dig deep to get it.

WG chins
3 x 8 BW+10kg
1 x 7 BW+10kg

1 arm dumbell rows
2 x 8 50kg

Dumbell pullovers
2 x 8 40kg

Flat barbell bench
1 x 10 60kg
3 x 5 100kg
5 x 1 110kg
1 x 9 87.5kg - failed on the 10th again!

Incline dumbell bench press
4 x 10 35kg
did 6 reps of CGBP at 80kg but triceps were already fried.

Did 3 sets of dumbell hammer curls. my left wrist its still stopping me from doing conventional curls.

Great session today, Finally got 170kg squat!

Squats
1 x 5 60kg
1 x 5 100kg
1 x 5 120kg
1 x 5 140kg
1 x 5 145kg
1 x 150kg
1 x 160kg
1 x 165kg
1 x 170kg!! had to give it my all but went up smoothly.

Did two sets of leg press
two sets of calf raises
one set of 8 hamstrign curls 70kg

Strict military press
1 x 5 50kg
3 x 5 55kg
1 x 5 57.5kg

Dumbell seated shoulder press
1 x 10 27.5kg
3 x 8 27.5kg

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

Flat barbell bench
1 x 10 60kg
1 x 5 102.5kg
2 x 5 100kg
5 x 1 112.5kg - had to fight for the last one!

Incline dumbell bench press
4 x 6 42.5kg

Did some cable flyes and pec dec work to finish off.

Deadlifts
1 x 6 100kg
1 x 3 140kg
1 x 180kg
1 x 200kg
4 x 1 207.5kg - felt bloody hard!
1 x 180kg
1 x 140kg

WG Chins
3 x 8 BW+10kg
1 x 7 BW+10kg

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

Some friends were attempting a 1 rep DL of 220kg so I thought I'd join in. I nearly nailed it, again couldn't lockout, none of the others managed it either.

Finished off with some cable rows.

quote=Rob.S]

Where are you looking to compete and under what devision?  I too would like to compete, but when I see what other PL lift I wouldn't want to go there and embarass myself, especially in front of a crowd!
However if there are many lifters around our level or below I think I'd have a go myself!

Regards,


I see you posted the above on 40plus' journal.

Let me assure you that everyone that turns up to a PL meet is given nothing but support, and there is absolutly no embarresment in what you lift.

Everyone's had their first comp, and regardless of what they lifted we where all nervous and all know it takes a bit of balls to get up there and do some good lifting. And 'good' lifting can be getting a WR or getting your own PB to the satisfaction of the judges!

Further when you look at PL results be carefull you are not comparing yourself to equipped powerlifting and (if it's relevant) feds that do not drug test.

Given your PB's and assuming your not over 82.5kgs then you could qualify for BDFPA Unequipped British Champs and if you 90kg then your not a million miles aways either. GBPF have a little higher qualifications but your obviously in the ball park and would be a good aim over the course of a year or two.

Anyway, good luck with your training and whatever you decide to do!

Thanks for the comment iaink,  By unequipped do you mean natural i.e. no steroids or do you mean without assistance such as bench shirts etc?
As for my stats I'm currently 92kg but looking to cut soon to around 85kg.  I'm unassisted in terms of steroids, never dabbled in that area.
I'd be looking to compete in a federation that do drugs testing, I take it that BDFPA do regional events that you don't have to qualify for, i.e. anybody can turn up and have a go?

Thanks.

Anyway onto tonights session

Flat barbell bench press
1 x 10 60kg - felt heavier than usual, strange!
1 x 4 102.5kg - poo
2 x 5 100kg
2 x 1 115kg
1 x 1 117.5kg! new pb!!
1 x 1 110kg - was going for 2 but failed 2nd rep.
1 x 9 90kg

Incline dumbell bench press
1 x 6 42.5kg
3 x 8 37.5kg - crap I thought I'd get at least 9 reps. bah!

Did 4 sets of cable crossovers

EZ Curls (7.5kg EZ bar)
wrist was feeling ok so gave these a go
1 x 10 37.5kg
1 x 10 42.5kg
2 x 10 45kg

Seated dumbell hammer curls
2 x 8 15kg
1 x 10 15kg

Dumbell preacher curls
1 x 6 20kg - 3/4 reps
1 x 14 15kg
1 x 12 15kg
 

Great session today another pb on squats!!

Squats
1 x 5 90kg
1 x 5 120kg
1 x 5 140kg
1 x 5 150kg - these were REALLY hard, especially the last two.
1 x 1 160kg
1 x 1 165kg
1 x 1 172.5kg!! new pb

Did 2 sets of leg press 2 sets of 10 5 plates aside.

Also did 3 sets of cal raises - 14 reps stack

Standing strict military press
1 x 5 50kg
3 x 5 57.5kg - last set was quite hard.
1 x 1 65kg - Form wasnt perfect, im surprised by my lack of strength in this!

Seated dumbell overhead press
1 x 6 32.5kg
1 x 9 27.5kg
1 x 8 27.5kg
1 x 9 27.5kg

Side raises
1 x 6 17.5kg
2 x 10 15kg
1 x 10 12.5kg
1 x 10 7.5kg - superset.

Stringing together some nice PBs Rob, well done.

thanks 40+ same goes for you, impressive benching!

As for me I finally got my 120kg bench, I've wanted this for soooo long, it's great to hit this milestone!

Flat barbell bench press
1 x 6 60kg
1 x 2 100kg
1 x 1 110kg
1 x 1 115kg
1 x 1 120kg!!!!
1 x 1 120kg - spotter gave a very slight assistance.
1 x 4 105kg
1 x 5 100kg
1 x 9 90kg

Incline dumbell bench
1 x 5 45kg - thought I'd give these a go. were only 3/4 reps if im honest.
2 x 6 42.5kg
1 x 6 40kg

did some cable crossovers. - 3 sets of 10-12

Wow what a fantastic session Finally after months and months of attempts I finally deadlifted five plates a side (220kg)!

Deadlifts
1 x 5 100kg
1 x 1 140kg
1 x 1 180kg - felt heavy
1 x 1 210kg - stuggled but i thought there was more in the tank... and there was!!
1 x 1 220kg!! I had to drag the bar up my legs and hench a little but but finally got it up, held the bar for around 5 seonds to show it who is boss
1 x 2 200kg
1 x 180kg

WG chins
3 x 8 BW+10kg
1 x 4 BW+20kg

1 arm dumbell rows
1 x 8 50kg - always weaker on first set of these for some reason
2 x 10 50kg

Did some cable lat pulldowns.

Strict military press
1 x 6 50kg
3 x 5 60kg - hard.
1 x 1 67.5kg new pb!

Squats
1 x 10 90kg
1 x 10 120kg
1 x 10 130kg, very hard!
2 x 150kg
1 x 160kg

Seated dumbell shoulder press
2 x 6 32.5kg
1 x 8 27.5kg
1 x 10 27.5kg

Dumbell side raises
1 x 6 17.5kg
1 x 8 15kg
1 x 14 12.5kg
1 x 10 7.5kg - superset

well done on the 220kg mate!!!

Cheers pal.
Crap session today.

Flat barbell bench press
1 x 6 60kg
1 x 5 80kg
1 x 5 100kg
1 x 4 102.5kg
1 x 5 100kg
5 x 1 112.5kg

Dumbell incline bench press
1 x 6 42.5kg
1 x 5 42.5kg
1 x 6 40kg
1 x 8 37.5kg

Did a few sets of pec dec.

Sundays session (29/03/09)

Squats
1 x 10 90kg
1 x 10 120kg - hard
1 x 10 130kg - really hard! was dizzy by the end.
1 x 2 150kg
1 x 1 160kg

Strict military press
1 x 5 50kg
3 x 5 60kg - hard
1 x 67.5kg - new pb, still crap weight though.

Did some other shoulder work - Dumbel overhead press & side raises  but can't remember what weights I lifted.

Todays session was great, matched my pb of 220kg deadlift, hand to hench again though but thats defo confirmation that im upto 220kg!


Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 5 160kg - easy, bar was flying up
1 x 5 190kg!
1 x 220kg!!

Weighted WG chins
2 x 8 BW+10kg
1 x 6 BW+15kg
1 x 4 BW+20kg

1 arm dumbell rows
3 x 10 50kg

EZ curls
1 x 10 37.5kg
1 x 10 42.5kg
1 x 10 47.5kg - had to fight the last two

Dumbell preacher curls
1 x 8 20kg
1 x 10 17.5kg
1 x 12 15kg

Standing military press
1 x 6 50kg
3 x 5 60kg
1 x 4 60kg - rubbish.

Squats
1 x 10 90kg
1 x 10 120kg
1 x 10 135kg - a few of the reps werent as low as i'd like so i'll do ten to parallel next week (was suffering doms from deadlifts still)
1 x 3 150kg

Seated dumbell shoulder press
1 x 10 27.5kg
1 x 11 27.5kg
1 x 5 32.5kg - wtf
1 x 9 27.5kg

Dumbell side raises
1 x 6 17.5kg
1 x 8 15kg
1 x 12 12.5kg
1 x 16 10kg

Pretty crap session today.

Falt barbell bench
1 x 10 60kg
1 x 4 100kg - form was crap back not arched and feet improperly placed.
1 x 6 100kg
1 x 5 100kg
4 x 1 115kg
1 x 8 90kg

Incline dumbell bench
2 x 6 40kg
1 x 7 37.5kg
1 x 6 37.5kg

Did a few sets of cable crossovers.