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

Went into the gym today with the aim of smashing my deadlift 1 rep personal best. I walked away with a new PB of 205kg

Deadlifts
1 x 10 90kg
1 x 6 90kg - had to wait for oly bar
1 x 6 140kg
1 x 2 160kg
1 x 180kg
1 x 205kg!!!
210kg: got weight 2/3 of the way up so I should have this in the bag soon

Weighted wide grip chins
1 x 5 +20kg - failed just short of 6th rep
3 x 6 +15kg - these felt hard today

One arm dumbell rows
4 x 6 45kg

Cable tricep pushdowns
I'm swapping these with EZ curls which will now be done on chest day.
1 x 8 95kg
1 x 6 100kg
1 x 6 95kg
1 x 15 50kg - superset

Flat barbell bench press
1 x 10 60kg - really slow reps working on form
1 x 8 70kg
1 x 6 75kg
3 x 6 80kg

Incline dumbell bench press
4 x 6 37.5kg
1 x 6 27.5kg - immediatley after final set, these were hard!

Pec dec
3 x 6 91kg
1 x 7 84kg

EZ curls
4 x 6 47.5kg - onto 50kg next week
1 x 10 30kg - immediatley after final set, these were hard too!

Weights were down a little today as I wanted to focus on technique and added some supersets in.

Squats
1 x 10 90kg
1 x 8 110kg
2 x 6 130kg - wanted to nail the form with all reps down to parallel, however a few weren't quite there.
1 x 20 100kg - Thought i'd have a go at the 20 rep squat and my god was it hard! left me shattered for much of the remaining session

45 degree leg press
1 x 8 260kg
1 x 6 190kg
1 x 6 310kg
1 x 6 320kg
1 x 6 325kg - very tough indeed

Leg extensions
1 x 10 133kg - forgot what weight I was on last week
1 x 10 138kg - held final rep at full extension for a good 5 seconds.

Hamstring curls
1 x 8 70kg
1 x 8 65kg

Seated dumbell shoulder press
1 x 8 22.5kg
0 x 35kg - almost got the weight up but not quite there yet. going to keep working on 32.5kg untill I can manage 4 x 7
0 x 32.5kg - for some reason couldn't get this weight up either however I attempted again after 5 mins rest:
2 x 6 32.5kg
1 x 5 32.5kg - not sure what happend here
1 x 6 32.5kg
1 x 8 20kg - superset, again found this very tough

Barbell shrugs
1 x 10 100kg
1 x 8 130kg
1 x 8 135kg
1 x 8 140kg
1 x 12 100kg - superset

Today was the final workout and indeed day before I begin my cut.

EZ curls
1 x 10 30kg
4 x 6 50kg!

Dumbell hammer curls (weight per arm)
2 x 6 20kg (alternate)
1 x 6 20kg
1 x 6 22.5kg
followed by 15 x 30kg on EZ bar - superset

Dips
1 x 10 BW
3 x 8 BW + 20kg

Cable tricep pushdowns
1 x 8 95kg
1 x 6 100kg
1 x 6 101.25kg
1 x 6 96.25kg
1 x 15 60kg - superset

Ab crunch machine - This one you lie down and bring your knees to your elbows, the pendulum is weighted, found in most fitness first gyms
1 x 8 30kg
2 x 8 35kg

Treadmill
1.6km 9:50 @ 10km/h - 10.5km/h next session

impressive lifts mate

just wondering tho,

as your doing 4x6/5x5 type routines

your obviously seeing increases in strength, but how are you size gains?

Thanks matey, I have gained a fair bit of size following this routine, however I couldnt compare it with a routie with higher rep range because last time I was training in the 8-12 rep range my diet was poor.
I'd say my strength is increase at a greater rate though relative to my size.

What are you looking for from your routine?

Regards

First session on the cut. Found it hard to cope with what seemed to be lower energy levels, this became apparent more so in the 1 mile jog at the end of the workout.

Deadlifts
1 x 8 100kg
1 x 6 140kg
2 x 6 165lg
1 x 4 167.5kg lost energy on this plus grip was suffering.

Widegrip chins
1 x 6 BW+20kg - very hard
3 x 6 BW+15kg

1 arm dumbell rows
3 x 6 45kg
1 x 8 45kg

Cable tricep pushdown
1 x 8 95kg
1 x 8 100kg
1 x 6 105kg
15 x 60kg - superset

Treadmill
1.6km 9:50 @ 10km/h - I think O'm going to keep it at this for the next 4 weeks then adjust if needed.

Pretty average session today, I think I'm going have to come to terms that my strength gains will slow now that I'm cutting.

Flat barbell bench press
60kg x 8
80kg x 6
85kg x 6
90kg x 4
85kg x 5
82.5kg x 6

Incline dumbell bench press
1 x 5 40kg!
2 x 6 37.5kg
1 x 5 37.5kg

Pec dec
4 x 6 91kg
1 x 8 60kg - superset

EZ curls
2 x 6 52.5kg
2 x 6 50kg
1 x 12 30kg - superset

Squats
1 x 8 90kg
1 x 6 110kg
1 x 6 130kg
1 x 6 135kg
1 x 6 140kg

45 degree leg press
1 x 6 260kg
1 x 6 300kg
1 x 6 310kg
1 x 6 320kg

Leg extensions
2 x 10 138kg

Seated dumbell overhead press
1 x 8 20kg
4 x 6 32.5kg
1 x 8 20kg - superset

Lateral raises (very strict)
2 x 8 7.5kg

Barbell shrugs
1 x 8 100kg
1 x 8 130kg
1 x 8 135kg

Just got back from a great session of Taekwondo. My cardio fitness seems to be increasing now

I fell on my might hand very heavilly during my taekwondo session on thursday, there wasnt much pain at the time so thought nothing of it. but my wrist seems to be sprained in someway, hopefully it wont take too long to recover.

Deadlifts
the sore wrist didnt seem to affect my deadlift
1 x 6 100kg
1 x 6 140kg
2 x 6 167.5kg
1 x 190kg - was feeling tired so i thought i'd just do a rep of 190, stuggled with the lift somewhat so I decided not to attempt a PB.

WG chins
1 x 5 BW+20kg - this hurt my wrist so i just went with some bodyweight reps with double overhand grip
1 x 10 BW
1 x 6 BW

1 arm dumbell rows
4 x 6 45kg
- hurt the wrist a little bit but was bearable.

There no way my wrist was gonna be able to cope with tricep pushdowns so I attempted some dips
1 x 6 BW+20kg
- again was hurting my wrist so I decided to call it a day as I wouldn't want to be causing further injury.

Not been gym all week due to a massive workload at uni. not a bad session considering. my lifts on push exercises are down primarilly because my right wrist is still giving me problems. no curling for a good few weeks i think.

Squats
1 x 10 80kg
1 x 8 110kg
1 x 6 130kg
2 x 6 140kg

45 degree leg press
1 x 6 270kg
1 x 6 310kg
1 x 6 320kg
1 x 6 330kg
1 x 6 350kg - 3/4 reps to get used to heavier loads.

Leg extensions
2 x 10 138kg

Hamstring curls
1 x 8 70kg
1 x 8 65kg

Seated dumbell overhead press
1 x 10 20kg
1 x 8 27kg
1 x 6 30kg

Flat dumbell bench press
1 x 8 30kg

incline dumbell bench press
1 x 6 32.5kg
9I was feeling tired after legs but thought I should give the chest a quick workout so gains aren't lost so much from missing tuesdays session and the crap diet this week!!

Barbell shrugs
1 x 8 100kg
1 x 6 130kg
1 x 6 140kg
2 x 6 150kg

Pretty crap session today!

Deadlifts - legs still had doms from squat day!
1 x 6 60kg
1 x 6 100kg
1 x 6 140kg
1 x 6 170kg
1 x 4 170kg - grip went
1 x 3 170kg- grip again

Wide grip chins
double overarm.
1 x 6 bw+5kg
1 x 6 bw+10kg
- close grip overarm
1 x 8 bw+20kg
1 x 2 bw +25kg - weight slipped from my legs
1 x 6 bw +20kg

1 arm dumbell rows
2 x 7 45kg
2 x 6 45kg

then finished off with some weighted dips - the kind where your body positions between 2 benches. hands on one, feet on the other.
did 1 x 10 +20kg
1 x 10+25kg
1 x 10+30kg
1 x 8+40kg

good solid session today, despite a heavy night proceding the workout.

Deadlifts
1 x 6 100kg
1 x 6 140kg
2 x 6 170kg!
1 x 6 160kg

WG chins - double overhand
1 x 8 BW
3 x 6 BW+10kg
1 x 7 BW+10kg

1 arm dumbell rows
2 x 6 45kg
1 x 7 45kg
1 x 8 45kg

Dips
2 x 8 BW+15kg - the 20 plate keped on slipping. i need to get a belt with a chain.

Todays session
Flat barbell bench press
8 x 60kg
6 x 80kg
3 x 6 82.5kg - attempt 85kg once again next week.

Incline dumbell bench oress
1 x 6 35kg
2 x 6 37.5kg
1 x 7 37.5kg - upto 40kg next week

Decline dumbell bench press
1 x 10 30kg

Pec dec
1 x 6 84kg
3 x 6 91kg

EZ curls
1 x 10 30kg
1 x 6 40kg
3 x 6 50kg
1 x 10 30kg - superset

Treadmill
1.6km 7:58

Good session today

Squats
1 x 8 80kg
1 x 6 120kg
1 x 6 140kg
1 x 6 145kg
1 x 5 145kg

45 degree leg press
1 x 8 280kg
1 x 8 320kg
1 x 6 330kg
1 x 6 340kg
1 x 6 350kg

leg extensions
2 x 10 131kg

Hamstring curls
2 x 8 70kg

Dumbell shoulder press
1 x 8 20kg
4 x 6 30kg - these felt hard and i found out why.. I was lifting 1 32.5kg dumbell and 1 30kg dumbell

Lateral raises
4 x 8 10kg - the 12kg was in use.

Dumbell shrugs - barbell that I use was also in use
3 x 8 45kg - ran out of time and had to leave gym before my final set.

A good session today, managed all my sets on 85kg bench for the first time, still a sh*te weight to be benching, but it's progression nonetheless

Flat barbell bench press
1 x 10 60kg
4 x 6 85kg - only just managed last rep on final set. 87.5kg next week!

Incline dumbell bench press
1 x 5 40kg
3 x 6 37.5kg

Pec dec
3 x 6 98kg
1 x 10 63kg - superset

EZ curls
1 x 10 30kg
2 x 6 52.5kg
2 x 6 50kg
- attempted to hammer curl 25kg DBs but right wrist started to hurt so I stopped.
1 x 15 30kg ez curl

Reasonable session today.

Squats
1 x 20 BW
1 x 8 80kg
1 x 6 120kg
1 x 6 140kg
1 x 6 147.5kg - the last 2 reps were 1/2 reps so not counting this as a new pb

45 degree leg press
1 x 8 300kg
4 x 6 350kg
- gonna reduce this down to 330kg and work a bit on the form as on a couple of reps I wasnt going down as much as I'd have liked.

Leg extensions
1 x 10 138kg. I stopped after this for legs as I was feeling light headed.

took 10 minutes break to recover.

Seated dumbell overhead press
1 x 8 22.5kg
3 x 7 30kg
1 x 9 30kg - defo onto 32.5kg next week.

Seated dumbell side raises
1 x 6 12kg
2 x 8 12kg

EZ curls
1 x 6 40kg
1 x 6 50kg
2 x 6 52.5kg

nice squats

Not a bad session today, was hoping for a new PB on deadlift 1 rep max, didn't even come close. i'm not too sure why as I managed to rep 180kg for the first time. Although I did still have bad doms left over from fridays squat session.

Deadlifts
1 x 10 100kg
1 x 6 140kg
1 x 2 180kg
1 x 0 200kg - only got the weight half way up.
1 x 3 180kg - new pb!

WG chins
3 x 6 BW+15kg
1 x 7 BW +15kg
- I'm gonna aim to get upto 4 sets of 7 then increase the weight to 20kg and then work upto 4 sets of 6.

1 arm dumbell rows
4 x 7 45kg - I would increase this but 45kg is the heaviest dumbell at my gym

Weighted dips
1 x 6 BW +15kg
2 x 8 BW +20kg

Cable tricep pushdowns
1 x 7 100kg
1 x 6 97.5kg