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

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

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

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

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

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

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!

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

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

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

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!

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

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

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

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

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

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.

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

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

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

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

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

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

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

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

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

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.

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

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.

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

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

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

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

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

Squats: 1 x 10 60kg, 1 x 6 100kg, 1 x 6 110kg. these felt quite easy but shortly after the final set the tops of my inner thighs felt tender so I stopped.
Quad extansions: 3 x 8 119kg
DB OH press: 1 x 8 22.5kg, 4 x 6 27.5kg
BB shrugs: 1 x 6 110kg, 2 x 6 120kg, 1 x 8 130kg.

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

Still getting back into it so a bit down on my last session.

Deadlifts: 1 x 6 80kg, 1 x 6 120kg, 1 x 6 150kg, 1 x 5 155kg.
WG chins: 3 x 6 + 10kg, 1 x 6 + 5kg
DB rows: 4 x 6 40kg
EZ curls: 3 x 6 40kg

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

Flat bb bench: 1 x 6 60kg, 1 x 6 70kg, 1 x 6 80kg, 1 x 5 85kg 1 x 6 85kg
Incline db bench: 4 x 6 32.5kg
Weighted dips: 1 x 6 + 15kg, 1 x 5 + 20kg, 2 x 6 15kg

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

Nice progress on the deads Rob. What's the next target - 5 plates or more reps at lighter weights?

You comment about regripping otherwise you'd drop the bar. Do you set the bar down on the floor each rep or does it only touch the floor on the first and last rep?

Better to regrip, slight pause and make another rep than stop because grip goes unnecessarily.

You using chalk at all?

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Thanks for the reply Lord Monkcheese, The times I've had to re-grip is only been once during the set probably the 3rd / 4th rep as thats when My grip seems to suffer the most. No I don't currently use chalk but the bar has got dimples on it that make it easier to grip

My target for now is to increase my repping weight. Currently my best is 1 x 6 on 160kg, short term goal is 3 x 6 on 160, then i think by the time I start cutting in late february a good target would be 6 reps on 170kg.
Once I'm cutting my aim is to lose bodyfat whiles maintaining the lifts attained by the start of the cut.

Todays workout:
Squat: 1 x 6 60kg, 1 x 6 100kg, 1 x 6 115kg, 1 x 6 120kg, 1 x 5 120kg.
45 deg leg press: 1 x 6 220kg, 1 x 6 240kg, 1 x 6 260kg, 1 x 6 280kg, 1 x 5 300kg - although I'm NOT going to count the 300kg a PB because I feel as though I should have braught my knees in further to my chest. so new PB with 1 x 6 280kg
Quad extansions: 1 x 8 133kg 1 x 7 133kg, 1 x 8 126kg
Seated db oh press: 1 x 6 22.5kg, 1 x 6 27.5kg, 2 x 6 30kg, 1 x 5 30kg.
BB shrugs: 1 x 6 100kg, 1 x 6 120kg, 1 x 6 130kg, 1 x 7 130kg.

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

Todays workout:

Deadlifts: 1 x 6 80kg, 1 x 6 120kg, 1 x 6 155kg 1 x 6 160kg, 1 x 162.5kg, 1 x 170kg, 1 x 180kg, 1 x 190kg
WG chins: 3 x 6 + 10kg, 1 x 6 + 5kg - all sets with +10kg next week!
DB Rows - felt hard I was tired from previous lifts: 4 x 6 40kg
EZ curls: 3 x 6 40kg - 4 sets next week.

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

Flat BB bench: 1 x 6 50kg, 1 x 6 70kg, 1 x 4 85kg 1 x 5 82.5kg, 1 x 6 82.5kg
Incline DB bench: 4 x 6 32.5kg
Pec Dec: 3 x 6 91kg, 1 x 5 91kg
Dips: 1 x 6 bodyweight, 3 x 6 +10kg

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

Good session today, legs back where they were before the break.. well almost!

Squats: 1 x 6 60kg, 1 x 6 100kg, 1 x 6 110kg, 1 x 6 120kg, 1 x 6 125kg new pb!!
45 deg leg press: 1 x 6 240kg, 2 x 6 290kg 1 x 6 270kg - the 290's felt very hard so going to work my way up from 270.
Quad extensions: 2 x 8 133kg, 1 x 8 126kg
Seated DB OH Press: 4 x 6 30kg - attempt 32.5 next week!
BB shrugs: 1 x 6 100kg, 1 x 6 130kg 1 x 6 140kg 1 x 6 130kg

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

Good workout today, new PB on deads

12 x WG chins while waiting for bar
Deadlifts: 1 x 6 80kg, 1 x 6 120kg, 1 x 4 160kg, 1 x 6 160kg, 1 x 6 162.5kg!! - grip was going on final rep new pb!
WG chins: 2 x 6 + 10kg, 1 x 6 + 5kg - finding these hard at the moment.
DB rows 1 x 6 42.5kg, 3 x 6 40kg
EZ curls: 4 x 6 40kg

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

Flat barbell bench press

1 x 8 60kg
2 x 6 82.5kg
1 x 5 82.5kg

Incline dumbell bench press

1 x 6 32.5kg
1 x 5 35kg
1 x 6 32.5kg
1 x 7 32.5kg

(Going back up to 35kg next week)

Pec dec flyes
4 x 6 91kg

Seated dips
3 x 6 126kg 1 x 6 119kg

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

Squats
1 x 6 80kg
1 x 6 115kg
1 x 6 120kg
1 x 6 125kg

Leg press
1 x 6 220kg
2 x 6 270kg
1 x 6 280kg - felt like i could do more!

Quad extensions
2 x 8 126kg

Hamstring curls
1 x 8 55kg
1 x 8 60kg

I though I'd add these in to give my hamstrings a workout

Seated dumbell overhead press (Per arm)
1 x 6 20kg
3 x 6 30kg

Barbell shrugs
1 x 6 100kg
1 x 6 130kg
1 x 6 135kg
1 x 6 137.5kg

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

Good session today, despite drinking copious amounts of alcohol over the weekend!

Deadlifts
1 x 6 80kg
1 x 6 120kg
2 x 6 160kg
1 x 180kg
1 x 190kg

Wide grip chins
3 x 6 + 10kg
1 x 5 + 15kg

Dumbell Rows
2 x 6 42.5kg
1 x 6 45kg
1 x 6 42.5kg

EZ curls
4 x 6 42.5kg

In reflection I think my biceps are my weakest bodypart atm as I'm stuggling on my final set with the 42.5kg ez and I should be lifting more going off the other weights I'm shifting.

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

Right Current stats are:

Left quad - 23"
Right Quad - 23.5"
Left Calf - 15.75"
Right Calf - 16"
Waist - 34"
Chest - 43"
Neck - 16"
Left Bicep - 15"
Right Bicep - 15.25"
Left forearm - 12"
Right forearm - 11.75"

My aims now are to go on a cut, hopefully reducing the waist size and keeping the others as static as possible

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

Making some good progress, keep doing what your doing.

My Training Log

Thanks matey

Todays workout:

Flat barbell bench press
1 x 8 60kg
1 x 6 70kg
3 x 6 82.5kg at last! stuggled on last rep though!

Incline dumbell bench press (per arm)
1 x 6 35kg
1 x 5 35kg
2 x 6 32.5kg

Flat dumbell flyes
2 x 6 17.5kg

Incline dumbell flyes
2 x 6 15kg

The weights are going to stay quite low on these while I get used to them!

Tricep pushdowns
1 x 6 80kg
1 x 6 85kg
1 x 5 90kg
1 x 6 85kg

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

Not a bad session today.

Barbell Squats
1 x 8 80kg
1 x 6 110kg
1 x 6 120kg
1 x 6 127kg - new pb!!
1 x 4 120kg - almost lost balance on 4th rep. decided to rack it up.

45 degree leg press
1 x 6 240kg
2 x 6 280kg
1 x 6 290kg

Quad extensions
2 x 8 134kg

Hamstring curls
2 x 8 60kg

Seated dumbell overhead press
1 x 6 22.5kg
1 x 4 32.5kg - struggled to get weight up causing other lifts to suffer
3 x 6 30kg

Barbell Shrugs
1 x 6 100kg
1 x 6 130kg
1 x 6 140kg
1 x 6 130kg

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

found this session exhusting and didn't bother with curls

Deadlifts
1 x 6 100kg
1 x 6 130kg
1 x 6 160kg
1 x 6 162.5kg
1 x 6 165kg - had to re-grip for last rep. new pb!!

Wide grip chins
2 x 6 + 10kg
1 x 6 + 15kg - new pb!!
1 x 12 BW

Dumbell Rows
1 x 6 45kg
3 x 6 42.5kg

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

Not a bad session today, hurt my right wrist on tricep pushdowns.

Flat barbell bench press
1 x 6 60kg
1 x 6 80kg
3 x 6 82.5kg - only just managed the 6th rep on the 2nd and 3rd sets.

Incline dumbell bench press (per arm)
2 x 6 35kg
1 x 5 35kg
1 x 7 32.5kg

Flat dumbell flyes
1 x 8 17.5kg
1 x 8 20kg

Incline dumbell flyes
2 x 8 17.5kg

Cable Tricep Pushdowns
1 x 8 80kg
1 x 8 85kg - right wrist was hurting so stopped.

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

Good solid session today.

Squats
1 x 8 80kg
1 x 6 110kg
1 x 6 120kg
1 x 6 130kg - not going to count it as a pb as i feel i didnt go low enough on some of the reps.
1 x 6 125kg

45 degree leg press
1 x 8 240kg
1 x 6 270kg
1 x 6 280kg
1 x 8 285kg

Quad extensions
2 x 8 133kg

Hamstring curls
2 x 8 60kg

Seated dumbell overhead press (per arm)
1 x 8 20kg
1 x 5 32.5kg
2 x 6 30kg
1 x 7 30kg

Barbell shrugs
Weight had to be deadlifted from floor for these as squat rack was in use.

1 x 8 120kg
1 x 8 130kg
1 x 6 140kg
1 x 6 135kg

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

Had a great session today! increases in all exercises!

Deadlifts
1 x 6 100kg
1 x 6 130kg
1 x 6 165kg
1 x 6 167.5kg new pb!!
1 x 180kg
.8 x 200kg - almost just didnt quite manage to lockout.

Wide grip chins
1 x 6 + 10kg
1 x 6 + 15kg
1 x 4 + 15 kg
1 x 6 BW - grip very wide. double shoulder width

Dumbell rows (per arm)
2 x 6 45kg
2 x 6 42.5kg

EZ Curls
3 x 6 45kg
1 x 7 42.5kg

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