Rob's journal - 500kg in the bag, Next goal 550!

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.

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

A very quick but good session yesterday: 5 reps on 200kg deadlift

Deadlifts
1 x 6 110kg
1 x 5 150kg
1 x 5 170kg
1 x 5 200kg! bloody difficult, i was dizzy after fourth rep but just about powered through the fifth!

Did one set of eight on weighted wg chins bw+10kg
was pushed for time so moved swiftly on:

Ez curls
1 x 10 37.5kg
2 x 8 47.5kg

Dumbell preacher curls
1 x 6 20kg
1 x 8 17.5kg
1 x 12 15kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Squats
1 x 10 90kg
1 x 6 120kg
1 x 5 140kg
1 x 4 150kg
1 x 2 160kg
1 x 1 170kg - could have got 2 not surprising though because i wasnt happy with depth!

Standing military press
1 x 8 50kg
1 x 5 60kg
2 x 7 55kg
1 x 9 50kg

Seated shoulder press
2 x 6 30kg
2 x 8 27.5kg

Side raises
1 x 8 15kg
2 x 10 12.5kg

Did 2 sets of quad extensions and 2 sets of calf raises,

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Have you thought any more about competing Rob?

My Journal

http://www.northmidlandspowerlifting.co.uk

Hiya mate, I've not really looked into it to be honest, Have had a lot on my plate recently with uni finals etc.  plus I've been in and out of training recently and only just getting back to my peak lifts.

Although I did squat 180kg yesterday :)

I think I'll want at least a 550kg total before I compete at my bodyweight.  Im hoping I can achive that within this year!

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Managed a 222.5kg deadlift the other day!  I haven't really been keeping the log upto date so I'm going to make more of an effort now to post all workouts.

Todays session:
Squats
1 x 6 90kg
1 x 6 120kg
1 x 3 140kg
1 x 3 150kg
1 x 3 160kg
1 x 2 170kg
1 x 1 180kg!

Hamstring curls
2 x 8 70kg

2 sets of 20 on calf raise, full stack.

Standing military press
1 x 10 40kg
1 x 6 50kg
3 x 6 55kg

Seated dumbell overhead press
3 x 8 27.5kg

Dumbell side raises
1 x 8 17.5kg
1 x 8 15kg
1 x 10 12.5kg
1 x 14 10kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Right I've been away repping in greece for the past few months so I've lost a considerable amount of weight and strength. lost ~ 20lbs
I've done a few sessions since I'vre got back..
Struggled to complete a 190kg deadlift, and also had to push for a 105kg bench
I recon strength will  increase fairly quickly so I'm setting these as my targets by new year:
Bench 130kg  6 rep of 105kg
Deadlift 230kg  6 rep of 200kg
Squat 190kg  6 rep of 160kg
Onwards and up I say.  I'll be keeping a detailed log of each session from tomorrow onwards.

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Yesterdays session

Barbell bench
1 x 10 60kg
1 x 6 90kg
2 x 6 92.5kg

Incline dumbell bench
3 x 8 35kg
1 x 7 35kg

Squats
1 x 6 80kg
1 x 6 100kg
1 x 6 120kg
1 x 6 110kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Todays session

Military press
1 x 8 40kg
1 x 6 50kg
2 x 6 52.5kg

Seated dumbell overhead press
2 x 8 25kg
2 x 6 27.5kg

Side raises
1 x 10 15kg
1 x 8 15kg
1 x 10 12.5kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Deadlift
1 x 6 100kg
1 x 6 130kg
2 x 6 155kg
1 x 180kg
1 x 190kg
1 x 200kg - stuggled but got it up.

WG chins
BW+15kg 1 x 6
BW+10kg 3 x 6

1 arm dumbell rows
4 x 8 45kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Alright Rob, I wondered where you had been, good to see you back, the strength will come back soon I'm sure.

My Journal

http://www.northmidlandspowerlifting.co.uk

It's good to be back! good session today, strength slowly coming back..

Flat barbell bench press
1 x 10 60kg
3 x 6 95kg
1 x 100kg
1 x 105kg
1 x 107.5kg

Incline dumbell bench
1 x 7 37.5kg
3 x 6 37.5kg

Cable crossovers
1 x 10 30kg a side
3 c 10 35kg a side

EZ curls - strict (7.5kg EZ bar)
1 x 10 37.5kg
2 x 10 42.5kg

Alternate dumbell hammer curls - strict
2 x 8 17.5kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Push press
1 x 10 40kg - military press
1 x 5 60kg - crap technique
1 x 4 60kg - even worse technique grr
1 x 7 60kg - better..
1 x 2 70kg - could have managed 3-4 but wrists were hurting.

Seated dumbell shoulder press
1 x 6 27.5kg
2 x 7 27.5kg
1 x 6 27.5kg

Lateral raises
2 x 10 15kg
1 x 10 12.5kg

Dumbell shrugs
2 x 8 50kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Squats
1 x 8 80kg
1 x 6 120kg
1 x 6 130kg
1 x 6 135kg
1 x 2 150kg - didnt go as low as i'd have liked, but wanted to get a feel for heavy weights again.
1 x 10 100kg

Did 2 sets of 15 calf raises, full stack on calf machine.

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Flat barbell bench press
1 x 10 60kg
1 x 6 80kg
2 x 6 95kg
1 x 5 95kg grr
1 x 2 100kg - wtf?

Inline dumbell bench
4 x 6 37.5kg

ran out of time so finished the session there!

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Barbell push press
1 x 10 50kg
2 x 6 60kg
1 x 7 60kg
1 x 8 60kg - just getting used to the technique, was using noticeable energy trying to stabilise the weight + myself, so once this is nailed the weight should increase.

Seated dumbell shoulder press
1 x 6 30kg
1 x 7 30kg
1 x 6 30kg
1 x 5 30kg - I'm using even more rom on these than I used to hence weight drop!

Shoulders feeling sore now..

Side raises
1 x 8 15kg - was hurting shoulders so dropped weight.. couldnt find 12.5kg so went for:
2 x 10 10kg - super slow controlled reps.

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Good session today considering I'd only had 5hrs sleep and was feeling tired en route to the gym..

Flat barbell bench
1 x 10 60kg
4 x 6 95kg - increase from last session
1 x 3 100kg

incline dumbell bench
3 x 7 37.5kg
1 x 3 42.5kg - thought i'd just have a go at something heavier~
1 x 7 35kg

Did some crossovers 3 sets of 10

Ez curls
1 x 10 37.5kg
1 x 8 47.5kg - was hurting wrist so dropped down a little
2 x 10 42.5kg

Dumbell preacher curls
1 x 6 20kg
1 x 10 17.5kg
2 x 12 15kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Squats
1 x 8 90kg
1 x 6 120kg
1 x 6 130kg
1 x 5 140kg - 5th rep felt very hard so I stopped there
1 x 6 140kg - got this after a long rest period

did two sets of 15 on calf raise full stack
also completed two sets of 10 on the quad extensions full stack & paused reps.

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Barbell push press
1 x 10 50kg
1 x 9 60kg
2 x 6 65kg
1 x 5 65kg

Seated dumbell shoulder press
1 x 6 30kg
1 x 8 30kg
1 x 7 30kg
1 x 6 30kg - need to improve on this!!!

Side raises
1 x 10 15kg
1 x 12 15kg - really pushed it!
2 x 12 12.5kg

DB shrugs
2 x 10 50kg
1 x 9 50kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Flat barbell bench press
1 x 12 60kg
2 x 6 97.5kg - only just got 6th rep on my second set
1 x 6 95kg
1 x 5 95kg - feeling tired..

Incline dumbell bench press
1 x 8 37.5kg
2 x 7 37.5kg
1 x 6 37.5kg - again tired.  Think shoulder day yesterday has affected my lifts.

EZ Curls
1 x 10 42.5kg
1 x 10 47.5kg
1 x 7 52.5kg - thought id really push on a heavy weight
1 x 6 52.5kg

Alternate hammer curls
2 x 8 17.5kg
1 x 10 15kg
1 x 13 15kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg