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

Falt barbell bench press
1 x 8 60kg
4 x 6 90kg!!!! attempted 7 on my last set but didn't make it.
onto 92.5kg next week :)

Incline dumbell bench press
3 x 6 40kg
1 x 9 35kg

Pec deck
1 x 7 138kg
3 x 6 143kg

Flat barbell WG bench press
1 x 8 60kg
1 x 8 70kg

EZ curls
1 x 6 37.5kg
1 x 6 50kg - only just made it
1 x 6 47.5kg
1 x 8 47.5kg - somehow made 8 reps.
1 x 10 42.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Squats
1 x 8 90kg
1 x 6 120kg
1 x 6 130kg
2 x 6 140kg - went parallel on all sets.  I want to work on form over the next few weeks as opposed to increasing the weight.

45 degree leg press
1 x 8 280kg
1 x 6 300kg
1 x 6 310kg

45 degree calf raises
1 x 10 310kg
1 x 10 320kg
1 x 10 360kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Deadlifts
1 x 6 100kg
1 x 4 140kg
1 x 180kg
1 x 200kg
0 x 220kg - still not got it. got it no further than my last attempt.
I will try and better my pb of 210 by smaller steps. 212.5 is my next target now.

WG chins
1 x 7 bw+10kg
3 x 6 bw+10kg

dual cable rows
1 x 6 77kg
1 x 8 67kg
1 x 8 69.5kg
1 x 8 72kg

Military press
missed my shoulders session so i did these.
1 x 8 45kg
1 x 6 55kg
1 x 5 57.5kg
1 x 8 50kg

Tricep pushdowns
1 x 6 95kg
1 x 8 95kg
1 x 12 95kg
1 x 8 95kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Flat barbell bench press
1 x 8 60kg
1 x 5 92.56kg - could have possibly made 6 but I didnt have a spotter so didnt wanna take the risk.
3 x 6 90kg

Incline dumbell bench press
1 x 6 40kg
1 x 5 40kg
1 x 10 35kg
1 x 9 35kg

Pec dec
2 x 6 138kg
1 x 7 138kg
1 x 6 120kg - slow reps.

Preacher EZ curls
1 x 10 27.5kg
1 x 8 37.5kg
1 x 8 32.5kg
1 x 10 32.5kg - going for higher reps on this as heavy sets are hurting my wrists.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Seated dumbel overhead press
1 x 8 22.5kg
2 x 8 30kg
1 x 7 30kg
1 x 8 30kg

Standing military press
2 x 6 50kg - these felt harder. guessing my shoulders were nuked from previous exercise.
1 x 5 50kg
1 x 12 40kg

Standing lateral raises
reps were all slow and controled.
1 x 12 10kg
1 x 10 10kg
1 x 9 10kg

Shrugs
1 x 12 120kg
2 x 12 140kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Flat barbell bench press
1 x 8 60kg
2 x 6 92.5kg!
2 x 6 90kg

Incline dumbell bench press
3 x 6 40kg
1 x 9 35kg

Pec dec
2 x 6 138kg
2 x 7 120kg

Preacher EZ curls
1 x 10 27.5kg
1 x 6 37.5kg

Preacher dumbell curls
1 x 10 15kg L
1 x 10 15kg R
1 x 9 17.5kg L
1 x 6 17.5kg R
1 x 16 12.5kg L
1 x 16 12.5kg R

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Very impressive deadlift mate! Nice work

My journal

Thanks mate. Don't think I'll be deadlifting for quite a while now though :(
Heres why..

Squats
1 x 8 90kg
1 x 6 120kg
1 x 6 130kg
1 x 6 135kg
1 x 6 137.5kg - all reps fully paralell
1 x 14 100kg

Was loading 20k plates onto the 45 degree leg press when i felt a twinge in my back.
was fairly painful at first so I stopped training and went home.
Gradually pain got worse.
Today +1day the pain has eased somewhat but I'm gonna miss shoulder day and rest instead which I think is the wisest thing to do.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

My backs now better so duye to me missing out on shoulders and chest at the weekend and today being back day I thought I'd mix the 3 the best that I could.
I'm very pleased with my progression on flat barbell bench press though, I couldnt lift  87kg (4 sets of 6) a few months back and now I'm increased quite considerably since then :)

Flat barbell bench press
1 x 8 60kg
4 x 6 92.5kg!!  Onto 95kg next session!!

Dumbell incline bench
2 x 6 40kg
1 x 5 40kg
1 x 9 35kg

Wide grip chins
4 x 6 BW+10kg

Row machine
1 x 10 60kg
1 x 8 80kg
1 x 8 82.5kg
1 x 8 90kg

Lateral raises (v strict)
1 x 12 10kg
1 x 12 10kg
1 x 11 10kg

Dumbell preacher curls
1 x 9 17.5kg (L)
1 x 3 17.5kg (R) + 1 x 8 15kg
1 x 12 15kg (L)
1 x 9 15kg (R)
1 x 10 15kg (L) + 1 x 6 10kg
1 x 8 15kg (R) + 1 x 9 10kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Seated dumbell overhead press
1 x 8 20kg
4 x 8 30kg.. at last 4 sets of 8!

Standing military press
1 x 6 50kg
3 x 6 52.5kg

Lateral raises
3 x 8 12kg

Shrugs
1 x 8 125kg
1 x 8 145kg
1 x 8 155kg
1 x 14 125kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Right, I've not updated this in a while.  I've ditched the idea of reaching 100kg for the time being as i'm looking to stay lean and increase my bodyweight to strength ratio as best I can.

Recently did a little PL competition at my gym, the lifts I managed were:
Squat - 155kg
bench - 105kg
deadlift - 205kg
at a bodyweight of 85kg.  there having the same competiton in 3 months time so I'd like to manage: S 165 bench 110 deadlift 215 with the same BW

What motivated me was seeing a 76kg 5"10 bloke manage:
Squat: 170kg
bench: 125kg
deadlift 225kg
he could have managed more on all 3 lifts, these are just what he needed to win his category.  I was hugely impressed!

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Last nights session:

Flat barbell bench press
1 x 10 60kg
4 x 6 92.5kg - only just managed final rep, will attempt 95kg next week

Incline dumbell bench
3 x 6 40kg
1 x 8 37.5kg - final rep was a bit of a cheat

Pec dec
4 sets 6 cant remember weight!

EZ curls
10 x 37.5kg
6 x 50kg
3 x 6 47.5kg

seated db preacher curls
1 x 8 17.5kg
1 x 10 15kg
1 x 15 12.5kg
- all these were in quick sucession with no rest between sets.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Deadlifts
1 x 6 60kg
1 x 6 100kg
1 x 6 140kg
2 x 6 155kg  - Last set went up easilly so thought I'd increase
1 x 6 170kg - Could have possible managed 8 reps if I was to really push but as I'm just getting back into these I thought it'd be wise not to push too hard.

WG chins
4 x 6 BW+15kg

Dumbell rows
2 x 6 50kg
2 x 6 45kg

Cable tricep pushdowns
1 x 8 85kg
1 x 8 95kg
2 x 10 95kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Some great def on your rear delts there Rob, good work.

MT All Round Member of the Year

2011

Seated dumbell overhead press
1 x 10 20kg
1 x 6 32.5kg
1 x 5 35kg - had trouble getting these up - no spotter
1 x 7 32.5kg
1 x 8 32.5kg!

Standing side raises
2 x 6 15kg
2 x 10 12.5kg

shrugs
100kg x 10
130kg x 8
120kg x 10

Weigted crunch machine
1 x 12 35kg
1 x 12 45kg
1 x 10 55kg
1 x 12 60kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Flat barbell bench press
1 x 10 60kh
1 x 6 95kg!
2 x 6 92.5kg
1 x 5 92.5kg - poo!

Dumbell incline bench press
1 x 6 40kg
1 x 5 40kg :(
1 x 6 37.5kg
1 x 5 37.5kg - haven't a clue what happend here.
1 x 7 37.5kg

Cable crossovers
1 x 10 35kg
1 x 8 37.5kg
2 x 8 40kg

EZ curls
1 x 10 37.5kg
4 x 6 50kg

Dumbell preacher curls
1 x 8 17.5kg
1 x 10 15kg
1 x 15 12.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Good session today, decided to go for chest again after xmas break as thats the area I want to improve on the most.

did 1 x 8 32kg incline dumbell bench warmup

Flat barbell bench
3 x 6 95kg!
1 x 6 92.5kg

Incline dumbell bench
2 x 6 40kg
2 x 7 40kg - funny one this, some sessions it feels very heavy, others it feels light.

Did some pec dec work, cant remember weights

EZ curls
1 x 10 37.5kg
2 x 6 52.5kg - only just managed 6th rep on 2nd set.
2 x 7 50kg

Dumbell preacher curls
1 x 8 17.5kg
1 x 10 15kg
1 x 15 12.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Squats
1 x 8 90kg
1 x 6 120kg
3 x 6 140kg

leg press machine
4 sets of 8 about 250kg ish
- unfortunatley there is no 45 degree leg press at this gym :(

Calf raises
4 x 10 220kg

Quad extensions
 1 x 8 125kg
3 x 8 130kg

hamstring curls
1 x 6 70kg - pulled hamstring whilst stretching so thought I'd call it a day.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Warmup - seated smith overhead press
1 x 8 50kg

Seated dumbell overhead press
3 x 7 32.5kg
1 x 6 32.5kg

Seated smith overhead press
1 x 8 60kg
1 x 8 70kg
1 x 5 1/2 72.5kg
1 x 6 70kg

Dumbell side raises
2 x 8 15kg
1 x 8 12.5kg
1 x 10 10kg
1 x 12 10kg

Dumbell shrugs
3 x 10 45kg
1 x 8 45kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Poor session today. I'm guessing is because my triceps were fried from yesterdays shoulder routine.

Flat barbell bench
1 x 10 60kg
2 x 5 95kg
1 x 6 92.5kg
1 x 5 92.5kg

incline dumbell bench
2 x 6 40kg
1 x 8 37.5kg
1 x 6 37.5kg

Did 4 sets of 8 on cable crossovers

EZ curls
1 x 10 37.5kg
1 x 5 52.5kg
3 x 6 50kg

Dumbell preacher curls
1 x 8 17.5kg
1 x 10 15kg
1 x 5 12.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Good session today!

Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 6 140kg
1 x 6 160kg
1 x 6 165kg - felt easy
1 x 6 180kg! equal pb. i could have managed 7 at a push.

WG chins
4 x 6 BW+15kg

One arm dumbell rows
1 x 6 45kg
2 x 8 45kg
1 x 8 50kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Frustrating session today!
Flat barbell bench
1 x 10 60kg
2 x 6 95kg
2 x 6 92.5kg

Incline dumbell bench
2 x 6 40kg
1 x 4.5 40kg wtf??
1 x 7 37.5kg

Pec dec
1 x 8 88kg
1 x 8 94kg
1 x 7 98kg

EZ curls
1 x 6 47.5kg
1 x 6 50kg
1 x 6 47.5kg
1 x 7 47.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Seated dumbell overhead press
1 x 8 20kg
1 x 6 35kg - really stuggled on final rep
2 x 7 32.5kg
1 x 6 32.5kg

Seated smith overhead press
1 x 8 60kg
1 x 6 70kg
2 x 6 72.5kg

Standing side raises
3 x 8 15kg
1 x 10 12.5kg
1 x 10 7.5kg - superset.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Squats
1 x 8 90kg
1 x 6 120kg
2 x 6 142.5kg
1 x 5 142.5kg

Hammer strength leg press
1 x 8 160kg
1 x 8 180kg
2 x 8 200kg

Quad extensions
1 x 8 124kg
2 x 8 135kg

Hamstring curls
3 x 6 65kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

great session, smashed my pb on deadlifts for reps!

Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 6 162.5kg
1 x 6 182.5kg!! New PB - It's been a long time since I got a Pb on 6 rep deadlifts, so I feel great right now!
1 x 205kg - went up pretty easilly so I thought a 1 rep max pb might be in the tank...

0 x 212.5kg - didnt even get it off the floor. technique let me down. I think this will fall pretty soon.

WG chins
4 x 6 BW+15lg - felt quite hard. maybe because I've put on 1.5kg since new year bulk. (BW currently 89KG)

1 arm dumbell rows
1 x 6 50kg
3 x 8 50kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Good session today, got talking to JohnIvManchester who gave me some helpful tips on increasing my bench, thanks mate!

Flat barbell bench press
1 x 10 60kg
3 x 6 95kg - spotter helped me very slightly on last 2 reps on 2nd and 3rd set.
1 x 4 100kg - again spotter helped a little on 4th rep.

Incline dumbell bench
1 x 6 40kg -felt easy
3 x 7 40kg - struggled with final rep on final set.

Did a mixture of some pec dec and wide grip bench work.

EZ curls
1 x 10 37.5kg
1 x 6 50kg
2 x 6 52.5kg
1 x 8 47.5kg

Dumbell preacher curls
1 x 8 17.5kg
1 x 10 15kg
1 x 15 12.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Bodyweight today is 88.7kg, up from 87.6kg this time last week, so far the bulks going well.  Right, time to EAT!!

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Difficult session today.  Felt ill and lethargic most of the day.

Seated db shoulder press
1 x 10 22.5kg
1 x 6 35kg - last rep only went down to parallel so not a 'good' 6 reps yet..
2 x 7 32.5kg
1 x 6 32.5kg

push press
first time attempting these. technique won't have been spot on.

1 x 6 50kg
1 x 5 60kg
1 x 1 70kg

Smith shoulder press
1 x 8 60kg
1 x 6 65kg
1 x 7 65kg

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

Dumbell shrugs
1 x 10 50kg
1 x 9 50kg
1 x 10 50kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Squats
1 x 8 90kg
1 x 6 120kg
1 x 6 142.5kg
1 x 6 140kg
1 x 8 130kg

Hammer strength leg press
1 x 10 180kg
1 x 8 190kg
1 x 8 200kg

Quad extensions
2 x 8 130kg

Calf raises
3 x 10 240kg

Straight legged deadlift
3 x 8 45kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Flat barbell bench press
1 x 10 60kg
4 x 6 95kg! upto 97kg next week
1 x 3 102.5kg - had some assistance on final rep

I'm going to do 3 sets of 6 on the target weight and 3 reps on a greater weight to get used to more heavy loads.

Incline dumbell bench press
2 x 7 40kg
2 x 6 40kg
- attempted to do 42.5kg dumbells on third set but couldn't get them up!

Pec dec
1 x 8 98kg
2 x 7 98kg

EZ curls
1 x 10 37.5kg
1 x 6 50kg
1 x 6 52.5kg
1 x 5 52.5kg
1 x 6 50kg

Dumbell preacher curls
1 x 8 17.5kg
1 x 11 15kg
1 x 15 12.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Did back on sunday and shoulders on monday. cant remember weights though.


Anyway... today was a fantastic session. moved upto 97.5kg for my sets and nailed all 3 sets! first time that has ever happend on a weight increase :)
I also went for a new 1 rep pb and almost managed 3 reps!!

Glat barbell bench press
1 x 10 60kg
3 x 6 97.5kg! - onto the big 100 next session!
2 x 107.5kg - new pb!! the third rep i required assistance to lockout. 110 next week.

Incline dumbell bench press
4 x 6 40kg

Close grip bench press
1 x 8 70kg
1 x 8 75kg
1 x 8 77.5kg
1 x 7 80kg

EZ curls
- these felt harder than normal. not sure why!
1 x 10 37.5kg
1 x 6 52.5kg
3 x 6 50kg

Dumbell preacher curls
1 x 8 17.5kg
1 x 10 15kg
1 x 15 12.5kg
- again these felt harder than normal.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Decided to drop the weight a bit on squats As i've been struggling to get much beyond 140kg with good form,  I've dropped the weight down to 130kg and going atg with every rep. will increase by 2.5kg each week all sets are completed.

Squats
1 x 8 90kg
1 x 6 120kg
3 x 6 130kg

Leg press
1 x 8 150kg
1 x 8 170kg
1 x 8 190kg
1 x 8 200kg

hamstring curls
2 x 8 70kg

Quad extensions
1 x 8 130kg
1 x 10 140kg

Did 2 sets of 12 calf raises. cant remember weight!

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Yesterdays workout:

Flat barbell bench press
1 x 10 60kg
1 x 4 100kg
1 x 5 97.5kg
1 x 6 95kg
1 x 110kg
1 x 112.5kg! new pb!!

Incline dumbell bench press
4 x 7 40kg

Did some cable rows, cant rmember weight.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Great session today and two new PBs on deadlift!

Deadlift
1 x 6 100kg
1 x 6 140kg
1 x 6 160kg
1 x 6 185kg!! new pb
1 x 200kg
1 x 212.5kg pb! went up pretty steadlilly, I'd have managed 215 I think.

WG chins
2 x 6 15kg
2 x 6 10kg

1 arm dumbell rows
2 x 8 50kg

Dumbell pullover
1 x 8 32.5kg
1 x 8 35kg
1 x 6 40kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Short session today, will do biceps tomorrow after shoulders

Barbell bench press
1 x 10 60kg
1 x 5 97.5kg - strength down today i think its because im tired and the pullovers kinda nailed my triceps.
2 x 6 95kg - had to fight for the last rep on the first set.
1 x 2 110kg

Incline dumbell bench press
3 x 6 40kg
1 x 5 40kg grrr

Pec dec
1 x 8 91kg
1 x 8 95kg
1 x 8 105kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Seated dumbell shoulder press
1 x 10 20kg
1 x 7 32.5kg
1 x 8 32.5kg
2 x 7 32.5kg

Clean and press
1 x 6 50kg
3 x 6 60kg
 - My god are these difficult. was out of breath after every set! good stuff ;)

Side raises
2 x 10 15kg
1 x 12 12.5kg

EZ curls
1 x 6 37.5kg
1 x 6 47.5kg
1 x 6 50kg
2 x 6 47.5kg
- these are down because im using very strict form.

Dumbell preacher curls
1 x 8 17.5kg
1 x 11 15kg
1 x 15 12.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Went out and got drunk last night and got about 5 hrs sleep so felt very lethargic before my session today. however it wasn't as bad as I thought It'd be.

Squats
1 x 10 90kg
1 x 6 120kg
3 x 6 132.5kg - felt fairly comfortable.

Leg press
1 x 10 80kg a side
1 x 10 90kg a side
1 x 9 100kg a side

Calf raises
1 x 15 200kg
2 x 12 200kg

Quad extensions
1 x 10 130kg
1 x 8 140kg

Hamstring curls
2 x 8 70kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Struggling with bench press for reps. 1 rep max seems to be improving though.. odd!

Flat barbell bench press
1 x 10 60kg
1 x 5 97.5kg...
2 x 6 95kg
1 x 115kg! new pb. had another forced rep with aid of spotter.

Incline dumbell bench press
4 x 7 40kg

Flat close grip bench press
1 x 8 70kg
1 x 7 80kg
1 x 6 85kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

thought I'd beat my pb today, however on my way home I visualised what was on the bar and I miscalculated what was on the bar. thought it went up bloody easy!

Deadlift
1 x 6 100kg
1 x 6 140kg
1 x 6 160kg
1 x 5 187.5kg
1 x 205kg - I thought it was 215kg, was surprised how easy it was, that's because it was 10kg lighter.
0 x 220kg - attempted this because I thought the 215 was easy!! got it about 2/3 of the way up

WG chins
3 x 6 BW+15kg
1 x 5.8 BW +15kg

1 arm dumbell rows
1 x 8 50kg
1 x 10 45kg

Dumbell Pullover
1 x 8 35kg
1 x 7 40kg
1 x 8 40kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

hey bud

tried some proper weight on the deads myself today after my ham tear before xmas, 3 plates a side went up OK but couldn't budge 4 plates!!! gutted
big John the copper jumped in with some singles, he failed on the 220kg so your doing great

why don't you warm up, and go for a 1RM??? you might get the 220 when fresh

we used the black(ish) bar felt miles better than the silver/chrome ones.
 

A muscle that's weak in isolation will be weak in integration.

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