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

I'm changing my sets on deadlifts from now on: im going to do 2 warmup sets and 3 sets of target weight.

deadlifts: 1 x 6 60kg, 1 x 6 100kg, 3 x 6 142.5kg
wg chins (tried undehand grip and it felt much easier) 1 x 6 5kg, 2 x 6 10kg, 1 x 4 15kg
db rows: 4 x 6 40kg, going to attempt 42.5 next week!
ez curls: 2 x 6 40kg, 2 x 6 42.5kg -I'm very pleased with how these are progressing

Good session today and new pb

squats: 1 x 8 60kg, 3 x 6 107.5kg 1 x 6 110kg new pb
45 deg leg press: 4 x 6 215kg
seated quad extensions: 3 x 8 126kg
seated db oh press: 1 x 8 22.5kg, 1 x 5 32.5kg, 1 x 4 32.5kg 2 x 6 30kg. going to attempt all for sets on 32.5kg next week all being well.
bb shrugs: 2 x 6 130kg, 1 x 8 130kg 1 x 6 140kg

Overall not a bad session considering I didnt eat much all weekend and binged on pints of beer.. Back to the real diet again from today.

bb bench press: 1 x 10 50kg, 1 x 5 82.5kg, 1 x 6 82.5kg, 1 x 5 82.5kg, 1 x 6 80kg. Poor performance on these today. will attempt 82.5kg again next week, hopefully I'll break through it!
db incline bench press: 2 x 6 35kg, 1 x 5 35kg, 1 x 4 35kg.
pec dec: 4 x 6 91kg
seated dips: 1 x 7 119kg, 3 x 6 126kg

WOW what a great session I had today I was surprised also because I trained yesterday and normally have a days rest in between sessions!

deadlift: 1 x 6 60kg, 1 x 6 100kg, 2 x 6 145kg, 1 x 6 147.5kg new pb - these went up surprisingly easilly so attempted to beat my 1rm: 1 x 160kg 1 x 180kg - new pb 1 x 190kg!!! took about 8 seconds to get it up but im very close to breaking the 200kg barrier now

wg chins: 4 x 6 +10kg
dumbell rows: 1 x 6 42.5kg, 3 x 6 40kg
curls: 4 x 6 42.5kg - gonna attempt 45kg for first 2 sets next week!

Not a bad session all in all although I didnt manage to increase reps on db oh press

Squats: 1 x 8 60kg, 1 x 6 100kg, 3 x 6 110kg
45 deg leg press: 4 x 6 217.5kg
Quad extensions: 4 x 8 126kg
Seated db oh press: 1 x 8 22.5kg 1 x 5 32.5kg, 1 x 4 32.5kg, 2 x 6 30kg
BB shrugs: 1 x 6 100kg, 3 x 6 130kg

great lifts youve got going on there

i was aiming for 200k deadlift by february but ive realised im not in it to lift loads im in if for bodybuilding so im going to eventually aimt for 200 but ill take my time making sure i get there with reps



well done for the 190's though

Thanks OJAy, well if you in it for bodybuilding your certainly doing something right judging by your pics!
I'm aiming for about 50/50 for strength and boyduilding. Although I don't wish to get massive, probably around the 15st mark then hopefully working on imroving my bodyweight to strength ratio!

Pretty good session today!

BB bench press: 1 x 8 50kg, 1 x 6 70kg, 3 x 6 82.5kg - only JUST managed the final rep on the last set. i could do with a spotter really
DB incline bench: 4 x 6 35kg - woohoo finally managed all my sets on this.. onto 37.5kg next week
Pec dec: 2 x 6 98kg, 2 x 6 91kg - struggled on final reps on 98k, going to attempt 3 of the sets on 98k next week
Seated dips: 1 x 6 126kg, 1 x 6 133kg, 1 x 5 133kg, 1 x 6 126kg

Todays work out.. less sets than usual as i had to rush.

Deadlift: 1 x 6 60kg, 1 x 6 100kg, 2 x 6 147.5kg, 1 x 6 150k - new pb for 6 reps
WG chins: 3 x 6 + 10kg
DB rows: 1 x 6 42.5kg - felt weak so reduced weight 2 x 6 40kg
EZ curls: 1 x 6 45kg, 2 x 6 42.5kg

For some reason I had a lot more strength on 45 deg leg press than usual

Squats: 1 x 10 60kg, 1 x 6 100kg, 1 x 6 110kg, 2 x 6 112.5kg
45 deg leg press: 1 x 6 220kg, 2 x 6 225kg, 1 x 7 240kg!!
quad extensions: 1 x 8 133kg, 2 x 8 140kg
DB OH press: 1 x 8 20kg, 1 x 6 32.5kg!! 1 x 4 32.5kg, 1 x 6 30kg, 1 x 5 30kg - I think I'm going to be on 32.5kg for quite sometime before I manage to hit 4 x 6
BB shrugs: 1 x 8 100kg, 1 x 6 130kg, 2 x 6 140kg - form suffered on 140k, back down to 130k next week.
lateral raises: 1 x 6 12.5kg - thought id add a set of these just to kill the delts off.

Todays session went a little something like this:

BB bench: 1 x 10 bar, 1 x 6 60kg, 1 x 6 70kg, 1 x 6 82.5kg 2 x 5 85kg
Incline db bench: 1 x 4 37.5kg 3 x 6 35kg
Pec Dec: 3 x 6 98kg, 1 x 6 91kg
Seated dips: 4 x 6 126kg

Going gym in a little while,
I'm feeling good today so going to attempt 1 x 200k deadlift.. wish me luck!

Fantastic session woop woop finally made 200k deadlit... only just mind

Deadlifts: 1 x 6 80kg, 1 x 6 120kg, 2 x 6 150kg (these seemed quite easy compared to last week) 1 x 180kg, 1 x 200kg(fail) took 5 min rest 1 x 200kg!!! didn't think I'd manage but i did, grip was suffering and just managed to hold onto it.
WG chins: 3 x 6 +10kg 1 x 5 +15kg
DB rows: 2 x 6 42.5kg, 2 x 6 40kg
DB hammer curls (EZ was taken) 1 x 6 17.5kg 1 x 6 20kg
EZ curls: 1 x 6 45kg, 1 x 4 45kg, 1 x 7 40kg

congrats on the 200! its a great number to hit

well done on the 200 mate! ive decided im not going to even think about 200 for a little while!!!

Thanks guys

just t - impressive lifts you got there mate! mighty jealous

O Jay, you'll get there eventually! your goals and aspirations are different to mine though I think.

Im REALLY happy with how my deadlift has progressed as 130k was my best in may and then didnt lift until late august!
I'm less happy with my bench though, which is very weak in comparrison

Another great session today

Squats: 1 x 8 70kg, 1 x 6 100kg, 1 x 6 112kg, 1 x 6 115kg, 1 x 6 120kg!! new pb
45 deg leg press: 1 x 6 230kg, 1 x 6 240kg, 1 x 6 250kg, 1 x 6 255kg!
Quad extensions: 1 x 8 133kg, 2 x 8 140kg
Seated DB OH press: 2 x 6 32.5kg! 1 x 4 32.5kg 1 x 6 30kg. shouldn't be too long before i hit 4 x 6 on the 32.5's
BB shrugs: 1 x 8 100kg, 2 x 6 130kg, 1 x 6 135kg, 1 x 6 140kg.

Having taken a week out to rest, I'm hoping for a good session tomorrow.

I'm swapping round my routine so I'll be training back tomorrow then chest / tri's on the following session and then finally legs and shoulders on the final session. Doing this gives my back more time to recover from deads in time for squats

Aims tomorrow are: 3 x 6 on 152.5kg deadlift. Hope to at least achive what I did on the previous back session with the other exercises.

Well I certainly surpassed my expectations of the deadlifts, however this was at the expense of the exercises that followed as I seemed to run out of energy However I'm pleased as I expected to struggle after having the week of and during that week the diet wasn't very good at all.

Deadlifts: 1 x 6 80kg, 1 x 6 120kg, 1 x 6 152.5kg 1 x 6 155kg 1 x 6ish 160kg (Had to re-grip before 5th rep otherwise I'd have dropped the bar) however I'm going to count it so new PB!
WG chins: 1 x 6 +15kg, 1 x 6 10kg, 1 x 5 10kg 1 x 6 5kg - Bis seemed to take a beating from these and on the final set they were out of steam
DB rows: 2 x 6 42.5kg, 2 x 6 40kg,
EZ curls: 2 x 6 40kg, 1 x 6 42.5kg, 1 x 6 40kg

Right, I've been off training for around 2 weeks now due to masses of final year uni work and all nighters, crap diet etc. Seems to have seriously affected my gains but hopefully they'll come back quickly

BB bench: 1 x 10 50kg, 1 x 8 70kg, 1 x 6 80kf, 1 x 5 82.5kg 1 x 6 80kg.
Incline DB bench: 1 x 4 35kg 3 x 6 32.5kg - Gains seriously down on this
Pec dec: 4 x 6 85kg
Cable tricep pulldowns: 1 x 6 70kg 1 x 6 80kg 1 x 6 85kg