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

Cheers John,
Good training with you tonight, thanks for the spot!

Short session tonight.

Flat barbell bench press
1 x 10 60kg
2 x 6 97.5kg
1 x 6 100kg - last two reps were assisted.
1 x 2 110kg - second rep was assisted.

Incline dumbell bench press
2 x 8 40kg - last rep on second set was assisted. I'd have got it but only had about 30 seconds rest before that set.

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

Shoulders today

Seated dumbell overhead press
1 x 10 22.5kg
2 x 8 32.5kg
1 x 7 32.5kg

Clean and press
2 x 6 62.5kg
1 x 3 70kg
1 x 2 75kg
1 x 80kg! would love to clean and press my bodyweight one day. another 11kg to go!

Side raises
1 x 10 15kg
1 x 8 15kg
2 x 10 12.5kg

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

Legs today

Squat
1 x 8 90kg
1 x 6 120kg
3 x 6 135kg - felt fairly easy, all down to paralell.

Leg press
1 x 8 190kg
1 x 8 200kg
1 x 8 210kg
1 x 8 220kg

Calf raises
2 x 15 220kg

Quad extensions
2 x 10 135kg

Hamstring curls
2 x 8 70kg

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

Flat barbell bench press
1 x 10 60kg
3 x 6 97.5kg - first set a bloke was spotting and decided to help me!! grr.
1 x 3 105kg
fail 115kg

Incline dumbell bench press
1 x 8 40kg
2 x 7 40kg
1 x 6 40kg

Flat close grip bench
1 x 8 70kg

- right elbow joint was hurting similarly to when I was recovering from when I broke it 20 months ago so stopped.

Pec dec
1 x 10 85kg
1 x 8 95kg
1 x 6 105kg
1 x 8 85kg

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

Tried the black bar for deads tonight and its defo easier to grip - was more apparent in my repping weight as grip as never an issue for singles.

Deadlift
1 x 6 100kg
1 x 6 140kg
1 x 6 160kg
1 x 6 187.5kg! new pb!!
1 x 215kg! new pb!

Wide grip chins
4 x 6 +15kg - final rep on last set wasnt quite a complete rep, putting on this extra bit of weight has made this all the more difficult.

1 arm dumbell row
2 x 8 45kg - strict form

Dubell pullover
1 x 8 37.5kg
2 x 8 40kg

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

Flat barbell bench press
1 x 10 60kg
2 x 6 97.5kg
1 x 5 97.5kg
1 x 3 105kg
1 x 2 110kg

Incline dumbell bench press
2 x 8 40kg
2 x 7 40kg

Cable flyes
1 x 10 25kg per arm
1 x 10 30kg per arm
1 x 8 35kg per arm
1 x 8 40kg per arm

EZ curls - went light on these because my right wrist is playing up a little
1 x 10 37.5kg
1 x 8 42.5kg
3 x 6 47.5kg

Dumbell preacher curls - started with my weaker hand (right) to bring it upto the level of my stronger left, instead of doing forced reps like previous.
1 x 8 17.5kg
1 x 11 15kg
1 x 10 15kg

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

Right this time last year I had the following lifts:

Deadlift - 6 x 167.5kg
Squats - 6 x 127.5kg
Bench - 6 x 85kg

Currenlty I have:
Deadlift 6 x 187.5kg (20kg increase)
Squats - 6 x 140kg (12.5kg increase)
Bench - 6 x 97.5kg (12.5kg increase)

Is this a fair increase over the course of a year for natural training? my diet has been good 90% of the time, with a few blips in training here and there.

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

Crap session today! I'm experienceing substantial pain in both shoulders on shoulder day.

Clean and press
1 x 6 50kg
1 x 3 60kg
2 x 3 70kg
- stopped here my shoulders were hurting.

Seated dumbell shoulder press
1 x 8 32.5kg
1 x 6 32.5kg - had next to no strength in my shoulders.

attempted to side raise 12.5kg could only manage 2 reps, shoulders were gone and in a fair amount of pain.

Did a few sets of cabel tricep pushdowns:
3 x 10 95kg.

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

Flat barbell bench press
1 x 10 60kg
3 x 6 97.5kg
2 x 105kg - easy. could have managed 4 but wanted the 115:
1 x 110kg
1 x 115kg

Incline dumbell bench press
2 x 8 40kg
1 x 12 35kg - dropped the weight a bit because shoulders were hurting.

Close grip smith bench
1 x 8 30kg per side
1 x 8 35kg a side
1 x 6 37.5kg a side
1 x 5 40kg a side

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

Agonisingly close!

Deadlift
Thought I'd try a new 1 rep max and do it fresh.

1 x 6 100kg
1 x 3 140kg
1 x 2 180kg
1 x 200kg - easy
220kg - fail - i was literally a few cm shy of lockout, held it there for a good 5 seconds trying to push through but to no avail.  so so close!
2 x 180kg

WG chins
4 x 6 BW+15kg

1 arm dumbell rows
2 x 10 45kg

Dumbell pullovers
1 x 8 40kg
1 x 7 42.5kg

Cable rows
1 x 10 70kg
1 x 10 75kg

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

Did some squats today at a friends gym - LA Fitness in manchester. bit of a fitness gym, no proper oly bars. pretty rubbish to be honest.

I'm presuming the bar was about 10 kilo as that's what it felt like.

Squats
1 x 12 90kg (40kg a side)
1 x 8 120kg (55kg a side)
1 x 3 140kg (65kg a side)
1 x 150kg (70kg a side)
1 x 160kg (75kg a side)
1 x 170kg (80kg a side) - Didn't get fully parallel but I was probably half an inch off.  Should get this soon.

Did some leg press on what was more like a 60 degree leg press rather than the usual 45.

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

Good session today, managed 6 reps on 100kg flat bench finally!!

Flat barbell bench press
1 x 10 60kg
1 x 6 100kg - final two reps were hard, only just managed the last but I've finally got it!!
1 x 5 100kg
1 x 6 97.5kg
1 x 2 110kg
1 x 0 115kg

Incline dumbell bench press
1 x 8 40kg
3 x 7 40kg - first set of seven somebody ran in and decided to help me lol. told him not to in future!

Cable flyes
1 x 10 30kg
2 x 8 40kg

few sets on the pec dec.

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

Injured my wrist, don't have a clue how so havent trained until now.

Flat barbell bench press
1 x 10 60kg
3 x 6 100kg!!!
3 x 107.5kg - final rep was slightly assisted

Incline dumbell bench press
1 x 8 40kg
2 x 7 40kg
1 x 6 40kg - lost strength in my triceps.

CG Smith bench
1 x 10 30kg a side
1 x 6 35kg a side, triceps fried

Pec dec
1 x 6 105kg
1 x 8 98kg
1 x 8 91kg
1 x 10 85kg

Dumbell hammer curls - strict
1 x 8 17.5kg per arm
1 x 10 17.5kg
1 x 8 17.5kg biceps were feeling sore, not done hammer curls in a long time so something new.

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

Yesterdays session

Squats
1 x 10 90kg
1 x 6 120kg
1 x 6 130kg
1 x 6 140kg
1 x 6 142.5kg

Did 2 sets of calf raises and quad extensions.
1 set of hamstring curls 1 x 8 80kg

Started to feel really light headed and sick so went home,
got home and felt like I was gonna die, wobbling and vision was blurry!
problem was I woke up. had some whey & oats & straight to the gym so prob ran out of energy??

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

Todays workout

Seated dumbell overhead press
1 x 10 22kg
4 x 6 32.5kg

Standing strict military press
Thought I'd start with a light weight to work on form
1 x 8 40kg
1 x 8 45kg
1 x 8 50kg

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

DB shrugs
3 x 10 50kg

DB hammer curls - weight per arm
2 x 8 17.5kg
1 x 10 17.5kg

1 x 10 37.5kg ez curls

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

Rob.S


Right this time last year I had the following lifts:

Deadlift - 6 x 167.5kg
Squats - 6 x 127.5kg
Bench - 6 x 85kg

Currenlty I have:
Deadlift 6 x 187.5kg (20kg increase)
Squats - 6 x 140kg (12.5kg increase)
Bench - 6 x 97.5kg (12.5kg increase)

Is this a fair increase over the course of a year for natural training? my diet has been good 90% of the time, with a few blips in training here and there.

Yes that's a fairly good increase.  Given the weights you started with you're beyond most of the newbie gains.
How much do you weigh now?  You should try to give an idea of the weight you gained as well as the amount you lifted.
I'd suggest increasing the effort on rows.  I know deadlift takes a lot out of you, so perhaps drop 5-10 kg on deadlift for reps and up the weight later on rows and such.

My Journal

Hi mouser thanks for the comment,  I belive your the bloke who posted on my thread on Talk Audio a while back when I did my first 200kg deadlift.  is this correct?

At the moment I'm training for maximum strength on the big 3 as theres a bit of a amature pl competition at my gym mid april and I'd like a 500kg total for that.

However after that I think I'll go for a more bb style workout as I dont seem to be growing much if at all.  Current weight is around the 90kg mark. - not much of an increase from when I've started however BF is a little lower, but not much.

I'll take on board what you say about the rows.  However I'll prob end up reverting back to heavy DL as its my favourite exercise and I just cant help but deadlift heavy!

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

Sundays workut - 01/03

Flat barbell bench
1 x 10 60kg
1 x 5 102.5kg
1 x 5 100kg
1 x 9 90kg - wanted 10 grrr!

Incline dumbell bench
1 x 9 37.5kg
1 x 10 35kg
1 x 9 35kg - rubbish

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

Rubbish session today apart from the 200kg tripple.

Deadlift
1 x 6 100kg
1 x 3 140kg
1 x 3 180kg
1 x 3 190kg
1 x 3 200kg!!
0 x 210kg.

WG chins
3 x 8 BW+10kg
1 x 8 BW - rubbish!

Did some cable rows, strength way down. too tired so left the gym.

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

With summer coming up soon and me booking my holiday I thought apart from the big 3 I will use more of a BB style rep range than I have of recent.  Hopefully this shake up will give me some decent growth over the coming months.

Todays session:

Flat barbell bench press
1 x 10 60kg
1 x 6 100kg
2 x 5 100kg
4 x 1 105kg - each set was 40 seconds apart.
1 x 2 105kg
1 x 10 85 kg

Incline dumbell bench press
3 x 10 35kg
1 x 9 35kg

Smith close grip bench
1 x 6 35kg a side
1 x 6 36.25kg a side
1 x 9 30kg a side
1 x 10 27.5kg a side - triceps fried by this time.

Did 4 sets of 10 on pc dec

Dumbell hammer curls
4 x 10 15kg

did a set of 10 on 12.5kg bells - preacher curl.

Hammer curls are hitting the bis hard. feels completly different to regular curling.

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

Strict standing military
1 x 10 40kg
1 x 8 52.5kg
1 x 6 55kg
1 x 4 57.5kg
1 x 3 60kg
1 x 2 62.5kg
fail 65kg wtf!

Seated dumbell overhead press
3 x 9 27.5kg
1 x 8 27.5kg - I guess my delts were pre exhausted by the militarty presses!

Standing side raises
2 x 10 12.5kg
2 x 12 10kg

Standing dumbell shrugs
4 x 10 50kg

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

Flat barbell bench
1 x 10 60kg
3 x 5 100kg
5 x 1 107.5kg - 30 seconds between sets
1 x 9 87.5kg I'm surprised how quickly this got heavy!

Incline dumbell bench
4 x 6 40kg - These were very strict, right down so the dumbell touched my shoulders.

Did some cable flyes to finish off.

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

Deadlift
1 x 6 100kg
1 x 6 140kg
1 x 180kg
5 x 1 205kg - first set easy. gradually got much harder. final set I had to dig deep to get it.

WG chins
3 x 8 BW+10kg
1 x 7 BW+10kg

1 arm dumbell rows
2 x 8 50kg

Dumbell pullovers
2 x 8 40kg

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

Flat barbell bench
1 x 10 60kg
3 x 5 100kg
5 x 1 110kg
1 x 9 87.5kg - failed on the 10th again!

Incline dumbell bench press
4 x 10 35kg
did 6 reps of CGBP at 80kg but triceps were already fried.

Did 3 sets of dumbell hammer curls. my left wrist its still stopping me from doing conventional curls.

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

Great session today, Finally got 170kg squat!

Squats
1 x 5 60kg
1 x 5 100kg
1 x 5 120kg
1 x 5 140kg
1 x 5 145kg
1 x 150kg
1 x 160kg
1 x 165kg
1 x 170kg!! had to give it my all but went up smoothly.

Did two sets of leg press
two sets of calf raises
one set of 8 hamstrign curls 70kg

Strict military press
1 x 5 50kg
3 x 5 55kg
1 x 5 57.5kg

Dumbell seated shoulder press
1 x 10 27.5kg
3 x 8 27.5kg

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

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

Flat barbell bench
1 x 10 60kg
1 x 5 102.5kg
2 x 5 100kg
5 x 1 112.5kg - had to fight for the last one!

Incline dumbell bench press
4 x 6 42.5kg

Did some cable flyes and pec dec work to finish off.

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

Deadlifts
1 x 6 100kg
1 x 3 140kg
1 x 180kg
1 x 200kg
4 x 1 207.5kg - felt bloody hard!
1 x 180kg
1 x 140kg

WG Chins
3 x 8 BW+10kg
1 x 7 BW+10kg

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

Some friends were attempting a 1 rep DL of 220kg so I thought I'd join in. I nearly nailed it, again couldn't lockout, none of the others managed it either.

Finished off with some cable rows.

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

quote=Rob.S]

Where are you looking to compete and under what devision?  I too would like to compete, but when I see what other PL lift I wouldn't want to go there and embarass myself, especially in front of a crowd!
However if there are many lifters around our level or below I think I'd have a go myself!

Regards,


I see you posted the above on 40plus' journal.

Let me assure you that everyone that turns up to a PL meet is given nothing but support, and there is absolutly no embarresment in what you lift.

Everyone's had their first comp, and regardless of what they lifted we where all nervous and all know it takes a bit of balls to get up there and do some good lifting. And 'good' lifting can be getting a WR or getting your own PB to the satisfaction of the judges!

Further when you look at PL results be carefull you are not comparing yourself to equipped powerlifting and (if it's relevant) feds that do not drug test.

Given your PB's and assuming your not over 82.5kgs then you could qualify for BDFPA Unequipped British Champs and if you 90kg then your not a million miles aways either. GBPF have a little higher qualifications but your obviously in the ball park and would be a good aim over the course of a year or two.

Anyway, good luck with your training and whatever you decide to do!

Stonehenge
 
Where the banshees live and they do live well

Thanks for the comment iaink,  By unequipped do you mean natural i.e. no steroids or do you mean without assistance such as bench shirts etc?
As for my stats I'm currently 92kg but looking to cut soon to around 85kg.  I'm unassisted in terms of steroids, never dabbled in that area.
I'd be looking to compete in a federation that do drugs testing, I take it that BDFPA do regional events that you don't have to qualify for, i.e. anybody can turn up and have a go?

Thanks.

Anyway onto tonights session

Flat barbell bench press
1 x 10 60kg - felt heavier than usual, strange!
1 x 4 102.5kg - poo
2 x 5 100kg
2 x 1 115kg
1 x 1 117.5kg! new pb!!
1 x 1 110kg - was going for 2 but failed 2nd rep.
1 x 9 90kg

Incline dumbell bench press
1 x 6 42.5kg
3 x 8 37.5kg - crap I thought I'd get at least 9 reps. bah!

Did 4 sets of cable crossovers

EZ Curls (7.5kg EZ bar)
wrist was feeling ok so gave these a go
1 x 10 37.5kg
1 x 10 42.5kg
2 x 10 45kg

Seated dumbell hammer curls
2 x 8 15kg
1 x 10 15kg

Dumbell preacher curls
1 x 6 20kg - 3/4 reps
1 x 14 15kg
1 x 12 15kg
 

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

Great session today another pb on squats!!

Squats
1 x 5 90kg
1 x 5 120kg
1 x 5 140kg
1 x 5 150kg - these were REALLY hard, especially the last two.
1 x 1 160kg
1 x 1 165kg
1 x 1 172.5kg!! new pb

Did 2 sets of leg press 2 sets of 10 5 plates aside.

Also did 3 sets of cal raises - 14 reps stack

Standing strict military press
1 x 5 50kg
3 x 5 57.5kg - last set was quite hard.
1 x 1 65kg - Form wasnt perfect, im surprised by my lack of strength in this!

Seated dumbell overhead press
1 x 6 32.5kg
1 x 9 27.5kg
1 x 8 27.5kg
1 x 9 27.5kg

Side raises
1 x 6 17.5kg
2 x 10 15kg
1 x 10 12.5kg
1 x 10 7.5kg - superset.

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

Stringing together some nice PBs Rob, well done.

My Journal

http://www.northmidlandspowerlifting.co.uk

thanks 40+ same goes for you, impressive benching!

As for me I finally got my 120kg bench, I've wanted this for soooo long, it's great to hit this milestone!

Flat barbell bench press
1 x 6 60kg
1 x 2 100kg
1 x 1 110kg
1 x 1 115kg
1 x 1 120kg!!!!
1 x 1 120kg - spotter gave a very slight assistance.
1 x 4 105kg
1 x 5 100kg
1 x 9 90kg

Incline dumbell bench
1 x 5 45kg - thought I'd give these a go. were only 3/4 reps if im honest.
2 x 6 42.5kg
1 x 6 40kg

did some cable crossovers. - 3 sets of 10-12

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

Wow what a fantastic session Finally after months and months of attempts I finally deadlifted five plates a side (220kg)!

Deadlifts
1 x 5 100kg
1 x 1 140kg
1 x 1 180kg - felt heavy
1 x 1 210kg - stuggled but i thought there was more in the tank... and there was!!
1 x 1 220kg!! I had to drag the bar up my legs and hench a little but but finally got it up, held the bar for around 5 seonds to show it who is boss
1 x 2 200kg
1 x 180kg

WG chins
3 x 8 BW+10kg
1 x 4 BW+20kg

1 arm dumbell rows
1 x 8 50kg - always weaker on first set of these for some reason
2 x 10 50kg

Did some cable lat pulldowns.

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

Strict military press
1 x 6 50kg
3 x 5 60kg - hard.
1 x 1 67.5kg new pb!

Squats
1 x 10 90kg
1 x 10 120kg
1 x 10 130kg, very hard!
2 x 150kg
1 x 160kg

Seated dumbell shoulder press
2 x 6 32.5kg
1 x 8 27.5kg
1 x 10 27.5kg

Dumbell side raises
1 x 6 17.5kg
1 x 8 15kg
1 x 14 12.5kg
1 x 10 7.5kg - superset

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

well done on the 220kg mate!!!

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

www.underground-muscle.co.uk
www.mealplansite.com

Cheers pal.
Crap session today.

Flat barbell bench press
1 x 6 60kg
1 x 5 80kg
1 x 5 100kg
1 x 4 102.5kg
1 x 5 100kg
5 x 1 112.5kg

Dumbell incline bench press
1 x 6 42.5kg
1 x 5 42.5kg
1 x 6 40kg
1 x 8 37.5kg

Did a few sets of pec dec.

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

Sundays session (29/03/09)

Squats
1 x 10 90kg
1 x 10 120kg - hard
1 x 10 130kg - really hard! was dizzy by the end.
1 x 2 150kg
1 x 1 160kg

Strict military press
1 x 5 50kg
3 x 5 60kg - hard
1 x 67.5kg - new pb, still crap weight though.

Did some other shoulder work - Dumbel overhead press & side raises  but can't remember what weights I lifted.

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

Todays session was great, matched my pb of 220kg deadlift, hand to hench again though but thats defo confirmation that im upto 220kg!


Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 5 160kg - easy, bar was flying up
1 x 5 190kg!
1 x 220kg!!

Weighted WG chins
2 x 8 BW+10kg
1 x 6 BW+15kg
1 x 4 BW+20kg

1 arm dumbell rows
3 x 10 50kg

EZ curls
1 x 10 37.5kg
1 x 10 42.5kg
1 x 10 47.5kg - had to fight the last two

Dumbell preacher curls
1 x 8 20kg
1 x 10 17.5kg
1 x 12 15kg

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

Standing military press
1 x 6 50kg
3 x 5 60kg
1 x 4 60kg - rubbish.

Squats
1 x 10 90kg
1 x 10 120kg
1 x 10 135kg - a few of the reps werent as low as i'd like so i'll do ten to parallel next week (was suffering doms from deadlifts still)
1 x 3 150kg

Seated dumbell shoulder press
1 x 10 27.5kg
1 x 11 27.5kg
1 x 5 32.5kg - wtf
1 x 9 27.5kg

Dumbell side raises
1 x 6 17.5kg
1 x 8 15kg
1 x 12 12.5kg
1 x 16 10kg

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

Pretty crap session today.

Falt barbell bench
1 x 10 60kg
1 x 4 100kg - form was crap back not arched and feet improperly placed.
1 x 6 100kg
1 x 5 100kg
4 x 1 115kg
1 x 8 90kg

Incline dumbell bench
2 x 6 40kg
1 x 7 37.5kg
1 x 6 37.5kg

Did a few sets of cable crossovers.

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