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

Great session today and smashed my deadlift PB!! only 12.5kg to go to attain my target for this year.

Deadlifts
6 x 100kg
4 x 140kg
1 x 180kg
1 x 205kg!
1 x 207.5kg!!!

Wide grip chins
4 x 6 +10kg

Cable rows
4 x 8 120kg

Cable tricep pushdowns
1 x 8 91kg
3 x 8 100kg
1 x 30 45kg - superset

Another fantastic session.  Thought I'd try and find my bench press PB and smashed it!

Flat barbell bench press
1 x 6 60kg
1 x 6 87.5kg
1 x 2 95kg
1 x 2 97.5kg
1 x 102.5kg!
1 x 105kg - just!! new PB

Incline dumbell bench press
1 x 4 40kg
1 x 7 35kg
1 x 8 35kg
1 x 7 35kg

Dips
2 x 8 10kg
2 x 6 20kg
1 x 8 BW superset

Fly machine
2 x 6 133kg
2 x 6 138kg
1 x 20 78kg - superset

Decided to try for a 1 rep max PB in squats.. managed to hit my target weight of 160kg

Squats
1 x 6 90kg
1 x 6 120kg
1 x 3 140kg
1 x 2 150kg
1 x 160kg new pb!

45 degree leg press
1 x 6 300kg
1 x 4 305kg - really stuggled on this set so I reduced the weight.
2 x 6 280kg

Hamsting curls
3 x 8 76kg

Quad extensions
3 x 8 138kg

Standing calf raises
3 x 8 260kg

Seated dumbell overhead press
1 x 8 20kg
1 x 6 30kg
3 x 7 30kg  - 4 x 7 30kg next week.

Seated hammer strength shoulder press
2 x 6 80kg
1 x 6 82.5kg
1 x 5 82.5kg

Standing lateral raises
3 x 8 12.5kg

Reverse pec dec
3 x 8 78kg

Flat barbell bench press
1 x 8 60kg
3 x 6 87.5kg
1 x 5 87.5kg - last one got 2/3 up.  I want 4 x 6 next session!!

Incline dumbell bench press
1 x 5 40kg
2 x 8 35kg
1 x 7 35kg

Close grip bench press
1 x 6 50kg - way too easy
1 x 6 60kg
1 x 6 65kg
1 x 6 70kg
1 x 8 65kg
 - First time with this exercise.  Felt fairly good although I'd need a spotter if i were to push myself.

Standing EZ curls
Not done these since I hurt my wrists. Threw some straps on and had a go:
1 x 8 27.5kg
1 x 10 37.5kg
1 x 8 42.5kg

Heres a progress photo. I think my lats have improved since my previous photos. stiill a lot of work to be done!

Tough session today, I had a few beers last night and I think it affected my workout somewhat as I ran low on energy towards the end.

Deadlifts
1 x 6 100kg
1 x 6 140kg
3 x 6 160kg

Wide grip chins
3 x 6 bw + 10kg
1 x 6 bw + 5 kg - ran out of energy on these.

Cable rows
3 x 8 stack minus 1 plate

Cable tricep pushdowns
1 x 10 84kg
2 x 8 93.5kg
1 x 20 49kg

Flat barbell bench press
1 x 8 60kg
4 x 6 87.5kg wohoo managed it at last!  90kg next week..

Incline dumbell bench press
1 x 6 40kg
3 x 8 35kg
gonna do 2 sets on 40kg next week.

Pec dec
1 x 6 131kg
1 x 6 138kg
1 x 7 140.5kg
1 x 7 138kg

Ez curls
1 x 8 37.5kg
1 x 8 42.5kg
1 x 8 45kg
1 x 12 32.5kg - superset

Squats
1 x 8 90kg
1 x 6 120kg
1 x 6 130kg
2 x 6 140kg - need to work more on my depth on these!

45 degree leg press
1 x 6 280kg
1 x 6 290kg
1 x 6 300kg
1 x 6 320kg - had to really dig deep to get these out!!

standing calf raises
1 x 10 220kg
2 x 10 300kg

Quad extensions
3 x 6 138kg
1 x 6 140.5kg

Seated dumbell overhead press
1 x 8 20kg
2 x 8 30kg
2 x 7 30kg

Hammer strength shoulder press
3 x 6 82.5kg
1 x 5 82.5kg

Seated side raises
1 x 8 10kg
1 x 8 12.5kg - form went down the pan on the last few reps.
1 x 8 10kg - very strict form

Shrugs
3 x 8 160kg

EZ curls
1 x 8 37.5kg
1 x 8 42.5kg
1 x 8 45kg
1 x 10 45kg - had to push hard for the final rep!

Very breif session today.  Didn't go to brilliantly due to me having no appetite this morning for carb loading.

Flat barbell bench press
1 x 6 90kg
2 x 6 87.5kg
1 x 5 87.5kg - should have got 6 but I unloaded the bar funny and had to waste energy adjusting!

Incline dumbell bench press
1 x 5 40kg
1 x 8 35kg
1 x 7 35kg
1 x 8 35kg

Looking good in the pic, great lifts too!!

Thanks for the kind words fella, always appreciated ;)

Now today I got speaking to a former powerlifter when he saw me doing 1 rep deadlifts, he gave me a few pointers and with his help I almost managed the five plate deadlift!

Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 160kg
1 x 180kg
1 x 200kg
1 x 210kg!! new pb
0.75 x 220kg - just about 2-3 inches short of lockout.. This will fall well before Xmas! watch this space ;)
(These were raw deadlifts without straps or a belt.)

Wide grip chins
4 x 6 Body weight + 10kg

Cable rows
1 x 6 140kg
2 x 10 145kg
1 x 10 150kg

Cable tricep pushdown
1 x 8 95kg
1 x 8 100kg
2 x 8 105kg

Bench press
Was trying for a new 1 rep pb. didn't quite go to plan though.
1 x 8 60kg
1 x 5 80kg
1 x 2 95kg
1 x 100kg - went up easilly
1 x 105kg - went up steadilly.
0 x 110kg - not even close, probably only lifted the bar 2" above my chest!
8 x 80kg

Incline dumbell bench press
2 x 6 40kg
1 x 8 35kg
1 x 10 35kg!

Pec Dec
1 x 6 138kg
2 x 7 143kg
1 x 15 124kg

EZ curls
1 x 8 37.5kg
2 x 6 47.5kg
1 x 12 42.5kg

Good going with the PBs over the last few sessions.
Awesome when trainings gooing so good. Hope the 5 plate deadlift falls soon, then new target will be 500lbs.

Squats
1 x 6 90kg
1 x 6 120kg
2 x 6 140kg - first set was crap.
1 x 8 120kg

45 degree leg press
1 x 6 300kg
1 x 6 320kg
1 x 6 330kg
1 x 6 335kg

quad extensions
3 x 8 140.5kg

Hamstring curls
3 x 8 78.5kg

1 legged calf raises
2 x 12 BW + 20kg

Seated dumbell overhead press
1 x 8 22.5kg
2 x 8 30kg
1 x 7 30kg
1 x 6 30kg - wtf!!

Military press
1 x 8 35kg
1 x 7 45kg
1 x 6 50kg
1 x 6 52.5kg
- going to be doing this now rather than machine press.  As my technique improves i'm sure the weight will shoot up :)

Standing lateral raise
2 x 8 12.5kg
1 x 9 12.5kg

Shrugs
1 x 8 160kg
1 x 8 170kg
1 x 9 160kg

EZ curls
1 x 10 37.5kg
1 x 8 47.5kg
1 x 6 50kg
1 x 8 47.5kg - 1 x 8 37.5kg (drop set)

Yesterdays session
Flat barbell bench press
1 x 8 60kg
1 x 6 90kg
3 x 6 87.5kg

incline dumbell bench press
1 x 6 40kg
1 x 5 40kg
2 x 8 35kg

thats an excellent deadlift !!!

anyone fairly tall with longer arms has a hard time on the bench , anhyoo , top work , keep it slowly but surely !

Thanks for the kind comment boar, and Lord Monkcheese.. much appreciated :)

Todays session - smashed my previous pb on reps for deadlift which stood at 6 x 172.5kg.

Deadlifts
1 x 6 100kg
1 x 6 140kg - grip nearly went. this shiouldnt have been happening.
1 x 6 165kg - grip again was going. but it felt easy on eslewhere so thought fvck it.  I'll see how many I can bang out on 180k and  which previously stood at 3 - and grip REAL TIGHT
1 x 6 180kg!! I could have managed 7 i recon if it wasn't for my grip going.
attempted 2 reps on 200kg. only managed the 1 though.

WG Chins
4 x 6 BW + 10kg - increase first set to 7 next week. - aim to do 4 x 7 in 4 weeks time.

Cable rows
2 x 6 77kg
1 x 6 87kg
1 x 7 77kg
 - these seem lower because I'm using a different attachment that uses more pulleys, this increases the resistance somewhat but feels more comfortable on my wrists.

Cable Tricep pushdowns
1 x 10 95kg
1 x 7 105kg
1 x 7 102.5kg
1 x 10 95kg + drop sets, can't remember what weight or reps though..