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

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

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,

Have you thought any more about competing Rob?

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!

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

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.

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

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

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

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

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

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

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.

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!

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.

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

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.

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

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

Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 5 170kg
1 x 5 175kg
1 x 200kg
1 x 205kg - had to work really hard to get this up.

WG chins
3 x 6 bw+15kg
1 x 5 bw+10kg - literally drained of energy

did a few easy sets of cable rows and ran out of time to do dumbell rows.