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

Session from a few days ago.

Squats
1 x 8 80kg
1 x 8 110kg
1 x 6 130kg
1 x 8 152.5kg
1 x 2 160kg
1 x 170kg
1 x 180kg

Powercleans
1 x 3 60kg
1 x 3 70kg
1 x 3 80kg
1 x 90kg
1 x 95kg

Training's going well mate, any more thoughts on a comp?

I've thought about competing, but I'd like to increase my lifts further still before comitting myself. maybe 230, 190, 130 D S B would be a good weight to be hitting in training.

I had food poisining about 5 days ago and lost quite a bit of weight as a result.
Done a few light full body sessions.  changing my routine to a 4 x 5 with a few singles thrown in now to focus more on the strength side of things.
I've been really enjoying watching the strongman from 2009 and found it inspirational.  I may in the future go assisted and aim to compete in the under 105kg.   I doubt I''d ever have a chance of attaining the level of strength required without some assistance.  Thoughts?

Todays session

Deadlift
1 x 6 60kg
1 x 3 100kg
1 x 3 140kg
1 x 3 160kg
2 x 5 180kg
1 x 5 185kg

WG chins
1 x 4 BW + 20kg - bit too heavy form not perfect.
3 x 5 BW + 16kg.

Low row machine
1 x 5 80kg - bit too heavy
2 x 5 75kg
1 x 6 75kg

Flat barbell bench
1 x 6 60kg
1 x 3 80kg
1 x 5 100kg
2 x 5 102.5kg

Incline dumbell bench
3 x 5 42kg
1 x 6 42kg

Cable crossovers
2 x 10 20kg

Dumbell hammer curls
1 x 10 18kg
1 x 5 26kg
1 x 6 26kg
1 x 7 26kg
1 x 6 26kg

Dumbell preacher curls
3 x 8 22kg
1 x 12 20kg

Did a few sets of powercleans to warm up, working upto 80kg.

Squats 1 x 5 100kg
1 x 3 120kg
1 x 3 140kg
1 x 5 155kg
3 x 5 160kg - very tough indeed.
2 x 1 180kg - wasn't happy with depth on first attempt. second was better but  I could still do with going  about 1" lower.

Did a few sets of explosive reps to work on my speed.
8 x 3 80kg

leg press machine
1 x 10 220kg
1 x 10 230kg
1 x 8 240kg
1 x 8 250kg - full stack.

Did two sets of calf raises.

Push press
1 x 5 50kg - strict press warmup
1 x 5 70kg
1 x 5 77.5kg
1 x 4 80kg
1 x 5 80kg

Seated dumbell shoulder press
4 x 5 32kg - very deep reps.

Side raises
3 x 10 18kg

Dumbell shrugs
3 x 12 50kg

Did some work on grip strength, static hold of 125kg double overhand no chalk.  Aim to get 20s in a single attempt then increase weight.
2 x 10s   1 x 12s

Flat barbell bench
1 x 10 60kg
1 x 3 80kg
3 x 5 105kg
1 x 4 105kg

Incline dumbell bench
1 x 5 44kg
2 x 4 44kg
1 x 6 42kg
All were very deep reps.

Weighted dips
3 x 8 bw + 20kg

Alternate dumbell hammer curls
1 x 10 22kg
1 x 6 28kg
1 x 10 28kg
1 x 12 28kg

Good strong session today.

Deadlift
1 x 6 60kg
1 x 6 100kg
1 x 3 140kg
1 x 3 160kg
1 x 2 180kg
1 x 3 200kg
1 x 210kg - went up smoothly
1 x 220kg - had to hitch a little.

wide grip chins
4 x 5 bw+16kg

Low row
2 x 6 80kg
1 x 6 85kg - form not 100%
1 x 6 80kg

Lat machine
3 x 10 full stack
1 x 8 full stack + 5kg

A triple at 200 is fantastic mate, well done.

Thanks dude, another great session tonight, I've been trying the drink a gallon of milk a day on top of my normal diet for about 5 days and it seems to be paying dividends.

Flat barbell bench
1 x 6 60kg
1 x 3 80kg
3 x 5 105kg
1 x 6 105kg
easily beats my last bench session.  107.5kg next.

Dumbell incline bench
3 x 5 44kg
1 x 6 44kg - last rep was tough.  attempt 46kg dumbells next.

Did a few sets of cable crossovers

Ez curls
1 x 10 10kg a side
3 x 6 20kg a side
found these hard due to the bar having different dimensions to the one im comfortable with.  

Dumbell preacher curls
2 x 9 22kg
1 x 10 22kg

Tonights session

Squats
1 x 6 60kg
1 x 3 100kg
1 x 3 140kg
2 x 5 162.5kg
1 x 2 170kg
1 x 180kg
1 x 185kg - depth should be 1" lower to call this a good rep.  Did 6 half reps just to get used to the weight.
1 x 7 140kg
1 x 10 140kg  these last two sets were all very deep.

Did a few light sets of SLD 

2 sets of 10 on leg press machine, full stack.
2 sets of 18 on calf raises.

Push press
1 x 8 50kg - strict press warmup
1 x 5 70kg
2 x 5 80kg
1 x 90kg
1 x 92.5kg
95kg - fail
I'm really wanting 100kg on this, should be attainable in the forseeable future.

Seated dumbell shoulder press
4 x 5 34kg
Not quite as deep as the 32's but still a fair wack below parallel.   back on the 34's until I'm happy with depth.

Side raises
2 x 9 20kg
1 x 10 14kg - arms out wide and pause each rep.

Dumbell shrugs
2 x 12 50kg

Did some more grip work with a barbell.

All double overhand grip, no chalk
125kg - 15s
130kg - 15s
140kg - 15s - very hard
150kg - 6s
140kg - 9s - wrists fried.

Yesterdays session, new bench pb!!

Flat barbell bench
1 x 6 60kg
1 x 3 80kg
1 x 5 107.5kg
1 x 2 115kg
1 x 2 120kg
1 x 125kg - wasn't too much of a struggle
1 x 127.5kg - Hard but I think totally fresh I'd be good for the 130kg

Incline dumbell press
2 x 5 46kg
2 x 6 44kg

Todays session

Deadlifts
1 x 6 60kg
1 x 6 100kg
1 x 3 140kg
1 x 3 180kg
1 x 3 200kg
1 x 3 210kg

Rack pulls
at rep competion the bar is about 6-8" above the rack.
1 x 3 220kg
1 x 3 230kg
1 x 3 240kg
None were particually difficult bar the 240kg, Was tough to grip on the 3rd rep.

WG chins
4 x 5 bw+14kg

Low row machine
4 x 5 85kg

Wide grip pulldown machine
1 x 10 Stack+5kg
1 x 8 Stack+10kg
1 x 6 Stack+20kg

Tonights session

Flat barbell bench
1 x 6 60kg
1 x 4 80kg
3 x 5 107.5kg
1 x 5 110kg! new pb for 5 reps.

Dumbell incline bench
1 x 7 44kg
2 x 5 46kg
1 x 4 46kg

Close grip bench press
1 x 6 80kg
1 x 6 90kg
1 x 4 95kg
1 x 6 90kg
Triceps felt pumped after these.

Cable curls
1 x 10 35kg
3 x 8 45kg

Dumbell preacher curls
3 x 10 22kg
1 x 6 24kg

Great PB Rob.

Thanks dude,

This evening session

Squats
1 x 6 80kg
1 x 6 120kg
1 x 4 140kg
1 x 5 162.5kg
2 x 5 165kg
1 x 2 180kg
1 x 3 180kg
1 x 10 150kg

Did some work on explosive reps
few sets on 80kg.

Need to add in some hamstring work, but with SLDL and Good mornings my back seems to get hit much more than my hamstrings.  Not too sure where to go with this.

Push press
1 x 8 40kg - strict military
1 x 3 60kg - strict military
4 x 5 80kg

Seated dumbell overhead press
1 x 6 34kg
1 x 5 34kg
1 x 6 34kg
1 x 5 34kg
All to good depth.  I'll attempt the 36kg dumbells next time.

Side raises
1 x 7 22kg - not the best form so dropped weight
2 x 8 20kg

Dumbell shrugs
2 x 12 50kg

Static barbell holds
Double overhand grip
130kg x 15s
140kg x 15s
145kg x 10s

mixed grip
160kg x 12s

double overhand
1 x 13 140kg

Flat barbell bench press
1 x 6 60kg
1 x 3 80kg
1 x 3 100kg
1 x 2 110kg
1 x 2 120kg
1 x 125kg
1 x 0 130kg - not even close.
1 x 9 100kg

Incline dumbell bench press
2 x 5 46kg
1 x 4 46kg
1 x 6 44kg

Weighted dips
1 x 8 26kg
2 x 8 28kg