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

Great session today, Finally got a 500lbs deadlift, which has been a personal goal of mine for the past few years.
Very pleased indeed.

Deadlifts
1 x 6 60kg - powercleans to warmup
1 x 6 100kg
1 x 3 140kg
1 x 2 180kg
1 x 200kg
1 x 227.5kg!!

Did a few sets of partials from the rack.  Starting position was just above knee height.  End position was about 5-6" above the rack.
2 x 220kg
2 x 240kg
2 x 260kg - Had to hold on tight to grip this, think I'm fairly close to my limit on grip for these.

WG chins

4 x 5 BW+ 16kg

Low row
2 x 6 85kg
2 x 5 90kg

Lat side pulldown machine
2 x 6 stack+10kg
2 x 8 stack+10kg

Flat barbell bench press
1 x 6 60kg
1 x 4 80kg
4 x 5 110kg
 - 112.5kg next week..

Incline dumbell bench press
4 x 5 46kg

Strict military press
4 x 5 60kg - this sucks. struggled too.
I'm trying out different grip placements, narrow vs wide.

Barbell curls
1 x 8 30kg
1 x 6 40kg
1 x 6 50kg
2 x 6 52.5kg

Dumbell preacher curls
2 x 9 24kg
1 x 10 24kg

Great session today, thought I'd attempt a PB on squats.
got it!!

Squats
1 x 6 80kg
1 x 5 120kg
1 x 3 140kg
1 x 2 160kg
1 x 2 180kg
1 x 185kg - depth good.
1 x 190kg new pb!!
2 x 5 165kg

Decided to add in hamstring work.

Glute hamstring raises
1 x 8 BW
2  x 6 BW+10kg

SLDL
4 x 5 80kg - starting off light with this.

Calf raises
3 x 15 full stack

Bloody hell mate, I'll have a pint of what you've had, a 500lb dead, and a 400 lb squat in the same week.
That's 2 massive milestones passed mate, great stuff.

Yes i'm very happy with my new PB's, which I'm putting down to my increased calorie intake.

Average session today, my shoulder power really sucks, I need to drastically increase strength in this area.
However I'm happy with my new powerclean PB.

Strict barbell overhead warmup
1 x 8 40kg
1 x 3 60kg
1 x 2 65kg

Push press
1 x 5 82.5kg
2 x 4 82.5kg

Seated dumbell shoulder press
1 x 4 36kg - couldnt get the weight up on first attempt, reps were barely below parallel.  Poor.

1 x 5 34kg - nice and deep.
1 x 4 34kg - very deep again.
1 x 6 32kg.

Barbell shrugs
Had to pull from the floor as rack was in use.  Not good as my hammies have doms from yesterday.
1 x 10 140kg
2 x 8 150kg.

Did some static grip work with a barbell, double overhand grip, no chalk.
150kg -  6s
140kg 9s, 11s.

Side raises
1 x 7 20kg
2 x 10 18kg

Powercleans
1 x 4 60kg
1 x 2 80kg
1 x 90kg
1 x 100kg - new pb.

This evening session.  feeling a bit tired, only 6 hours sleep last night, food consumption could have been better yesterday.
Decent session with all things considered.

Flat barbell bench press
1 x 8 60kg
1 x 4 100kg - felt heavier than normal.
1 x 2 115kg - oh dear.
3 x 3 115kg - better.

Incline dumbell bench
1 x 6 46kg
2 x 5 46kg
1 x 10 40kg

Triceps were sore by now so I didn't bother with close grip bench.
Shoulders also sore, keep getting this dull pain when I include powercleans in my routine?!?

Barbell curls
1 x 10 40kg
1 x 8 52kg
1 x 6 55kg
1 x 4 60kg
1 x 5 60kg

Single handed deadlift
Did a few of these to see where grip strength is at. no chalk or straps.
worked my way upto a max of 100kg.
held onto this for less than a second before grip gave way.
This was on my left hand.  Right hand max was 95kg.

Has the increased calorie intake meant an increase in weight Rob?

Yes it has mate, I'm weighing in at 94.5kg now, some of it is fat, but going of my increased numbers there's some lean mass being added too.

Went to watch some of the events at the Sugden's strongest man competition, found it very inspirational.
Had to leave after the truck pull that never was!

Great session this evening, spurred on by what I saw at the strongman, I thought I'd attempt a deadlift pb...

Deadlift
1 x 6 60kg
1 x 6 100kg
1 x 3 140kg
1 x 2 170kg
1 x 2 190kg
1 x 210kg
1 x 230kg! got it :D

Did some deadlifts from a 5" platform
4 x 2 180kg

Weighted wide grip chins
4 x 5 15kg

Cable rows
1 x 5 90kg - bit too heavy for perfect form.
1 x 5 85kg

Thought I'd do some barbell rows, never really done them before.
Barbell rows
1 x 8 60kg
1 x 8 80kg
1 x 6 90kg
1 x 6 95kg

Side pulldown machine
1 x 8 stack + 10kg
2 x 6 stack + 20kg
1 x 8 stack + 20kg

Great pb mate, well done.

Good session today considering my calorie intake yesterday was hampered by a nasty hangover!

Flat barbell bench
1 x 6 60kg
1 x 4 80kg
3 x 5 110kg
1 x 2 120kg

Incline dumbell bench
1 x 6 46kg
1 x 5 46kg
1 x 4 46kg
1 x 10 40kg

Close grip bench
1 x 6 90kg
1 x 6 92.5kg
1 x 6 95kg
1 x 3 100kg

Barbell curls
1 x 10 40kg
2 x 5 60kg
1 x 8 50kg

Dumbell preacher curls
1 x 10 24kg
2 x 6 26kg
1 x 10 20kg superset

Solid session tonight despite feeling tired.

Squats
1 x 6 80kg
1 x 4 120kg
1 x 4 140kg
1 x 3 160kg
1 x 5 170kg
1 x 4 170kg
1 x 5 170kg - wasn't happy with depth on second rep.
1 x 10 140kg

SLDL
4 x 6 85kg

Did 3 sets of calf raises.

Great session tonight.  A personal goal of mine for a long time is to get 100kg overhead and I finally managed it this afternoon! Big milestone for me :D

Strict military press
1 x 8 50kg
1 x 5 60kg

Push press
2 x 5 82.5kg
1 x 90kg
1 x 95kg - new pb easy so thought i'll take a jump and attempt 100kg.
0 x 100kg - failed my first attempt
1 x 100kg nailed it!!
Did 3 reps on 70kg strict military.

Seated dumbell press
1 x 6 34kg
1 x 5 34kg
1 x 6 34kg
1 x 5 34kg

Lateral raises
2 x 10 18kg

Snatches
never tried these before so technique will be poor no doubt.
worked my way from 40kg-60kg

Did a few sets of upright rows at 50kg

Did some static holds with a barbell using double overhand grip to work my grip strength.
130kg - 12s
140kg - 12s
145kg - 10s
142.5kg - 12s
142.5kg - 5s strength had gone, wrists fried.

Quick session today, Thought I'd go in and have a crack at another deadlift PB - this will be the third week in a row that I've increased my deadlift PB.

Deadlifts
1 x 6 100kg
1 x 4 140kg
1 x 2 180kg
1 x 2 210kg
1 x 232.5kg difficult off the floor but once it strted moving never really stopped.  Will try again next week for 235.

Rack pulls
1 x 3 240kg
1 x 3 250kg
1 x 2 260kg
1 x 270kg

Very nice pulling.

Some great sessions lately Rob, keep it up.

Thanks guys, it's great to be finally seeing steady progress on my deadlifts.

Todays session.

Flat barbell bench
1 x 6 60kg
1 x 4 80kg
3 x 5 110kg
1 x 4 110kg

Incline dumbell bench
3 x 6 44kg
1 x 7 44kg

CGBP
1 x 6 90kg
1 x 5 90kg

Weighted dips
1 x 6 26kg
1 x 6 30kg
1 x 6 36kg

Barbell curls
1 x 10 40kg
1 x 6 50kg
2 x 6 55kg

Dumbell preacher curls
2 x 9 24kg
1 x 15 20kg

Yesterdays session

Squats
1 x 8 90kg
1 x 6 120kg
1 x 4 140kg
1 x 3 160kg
3 x 3 175kg
1 x 8 140kg - ATG

SLDL
4 x 6 90kg

Calf raises
3 x 15 full stack

Yesterdays session.

Strict military press
1 x 10 40kg
1 x 6 60kg
1 x 5 65kg
1 x 3 70kg
1 x 4 70kg - had to really grind out that last one.
1 x 6 65kg
1 x 8 60kg

Single arm dumbell push press
2 x 6 30kg  Left arm
2 x 6 30kg Right arm
2 x 6 34kg Left arm
1 x 5 34kg Right arm
1 x 6 34kg Right arm

First session doing these so I'm getting used to balancing the dumbell before I go any heavier.

Lateral raises
3 x 10 18kg

Static barbell holds
double overhand no chalk/straps
130kg 12s
140kg 12s
150kg 12s - really had to grind this one out.
155kg 8s

Another deadlift session another PB, I'm getting used to this

a few 60kg powercleans to warmup.

Deadlifts
1 x 6 100kg
1 x 4 140kg
1 x 3 160kg
1 x 2 190kg
1 x 2 210kg
1 x 235kg - went up in the same fashion to the 232.5 last week, could have done more but my nose started to bleed heavilly after the lift.

Glute Hamstring raises
on the lat pulldown machine.
4 x 6 25kg assistance.

Barbell rows
1 x 6 80kg
2 x 6 90kg
1 x 6 95kg
- still new to these so playing around with various positions to see what works best.

Did a few sets on a lat pulldown machine.