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

Decided to take a week off s i've been feeling worn down in the last week of training.
going to be performing slightly higher reps over the next few weeks to mix things up a bit.

Flat barbell bench
1 x 12 60kg
3 x 8 95kg

Incline dumbell bench
3 x 8 40kg

Squats
1 x 10 80kg
1 x 8 120kg
1 x 8 130kg

Dumbell preacher curls
1 x 10 16kg
2 x 8 20kg 

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

Yesterdays session was fairly easygoing.

Push press
1 x 8 40kg
3 x 8 60kg

Seated dumbell shoulder press
2 x 8 30kg
1 x 10 30kg - last rep was a bit of a cheat.(didn't go below paralell)

Side raises
2 x 10 16kg
1 x 12 16kg

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

Flat barbell bench press
1 x 12 60kg
3 x 8 97.5kg

Incline dumbell press
1 x 7 42kg
1 x 6 42kg
1 x 8 40kg - only just.

Did 3 sets of 10 on cable crossovers.

Alternate dumbell hammer curls
1 x 10 14kg
3 x 10 20kg

Dumbell preacher curls
2 x 10 20kg
1 x 10 18kg

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

Deadlifts
1 x 6 60kg
1 x 6 100kg
1 x 6 140kg
1 x 6 160kg
1 x 6 180kg

WG chins
4 x 7 BW + 10kg

Low row machine
3 x 8 65kg

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

Session from 3 days ago: (28/12)

Flat barbell bench
1 x 12 60kg
1 x 8 97.5kg
1 x 8 100kg
1 x 6 100kg...

Squats
1 x 8 80kg
1 x 8 120kg
1 x 8 130kg
1 x 8 140kg

Incline dumbell bench
2 x 8 40kg
1 x 9 40kg

Dumbell hammer curls
1 x 10 16kg
1 x 10 22kg

Dumbell preacher curls
1 x 10 20kg
1 x 10 18kg

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

Session two nights ago (29/12)

Barbell push press
1 x 8 40kg
3 x 8 62.5kg

Seated dumbell overhead press
3 x 8 30kg

Lateral raises
2 x 8 18kg
1 x 10 16kg

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

Flat barbell bench
1 x 12 60kg
1 x 8 100kg
1 x 7 100kg
1 x 5 100kg - didn't rest long enough for this set.

Squats
1 x 8 80kg
1 x 8 120kg
1 x 8 140kg
1 x 8 145kg
1 x 2 150kg
1 x 2 160kg
1 x 2 170kg

Incline dumbell bench
3 x 9 40kg

Ez curls
1 x 10 bar + 20kg
1 x 8 bar + 40kg
1 x 6 bar + 40kg

Dumbell preacher curls
3 x 10 20kg

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

Some really strong sessions lately Rob.

My Journal

http://www.northmidlandspowerlifting.co.uk

Session from a few days ago.

Deadlifts
1 x 8 60kg
1 x 6 120kg
1 x 6 140kg
1 x 6 160kg
1 x 6 180kg

Wide grip chins
3 x 8 BW+10kg

Low rows
1 x 8 70kg
1 x 8 65kg
1 x 10 65kg

Did a few sets of lat pulldowns.

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

Session from two days ago.

Flat barbell bench
1 x 12 60kg
1 x 8 100kg
1 x 3 110kg
2 x 1 120kg
1 x 10 90kg

Incline dumbell bench
1 x 7 42kg
1 x 5 42kg
1 x 8 40kg

Cable crossovers
1 x 10 22.5kg
2 x 10 20kg

Dumbell hammer curls
1 x 10 18kg
2 x 8 22kg

Dumbell preacher curls
2 x 10 20kg

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

Todays session

Barbell push press
1 x 8 40kg
3 x 8 65kg

Squats
1 x 8 60kg
1 x 8 110kg
1 x 8 130kg
2 x 8 147.5kg

Seated dumbell overhead press
2 x 8 30kg
1 x 9 30kg

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

sesh from 2 days ago

Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 6 160kg
1 x 6 180kg
1 x 6 190kg
1 x 210kg

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

Low row
1 x 8 70kg
1 x 8 65kg
1 x 10 65kg

Did 3 sets of lat pulldowns

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

Session from yesterday

Flat barbell bench
1 x 12 65kg
2 x 6 100kg - wtf just seemed to run out of steam.
1 x 7 100kg.

Barbell squats
1 x 8 90kg
1 x 8 110kg
1 x 8 130kg
1 x 8 147.5kg
1 x 2 160kg

Incline dumbell bench
1 x 8 42kg
1 x 7 42kg
1 x 1q0 40kg

Dumbell preacher curls
3 x 9 22kg

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

Todays session

Push press
1 x 8 50kg
3 x 8 67.5kg

Seated shoulder press
1 x 8 32kg
1 x 7 32kg
1 x 8 30kg

Side raises
1 x 10 18kg
1 x 8 20kg - slight cheat on last rep.
1 x 10 18kg

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

Todays session

Deadlifts
1 x 8 60kg
1 x 6 100kg
1 x 6 140kg
1 x 6 180kg
1 x 5 192.5kg
1 x 215kg

WG chins
3 x 8 BW+10kg

Low row
3 x 8 70kg

Did 3 sets of 8 on lat machine, full stack.

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

Nice 215 Rob.

My Journal

http://www.northmidlandspowerlifting.co.uk

Todays session:

Squats 1 x 8 80kg
1 x 8 110kg
1 x 4 130kg
2 x 8 147.5kg
1 x 160kg
1 x 170kg
1 x 175kg (got the rep but depth was out by around an inch.
1 x 12 135kg

Did 2 sets of calf raises.

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

Today's session
Push press 1 x 8 50kg
2 x 8 70kg
1 x 7 70kg

Seated dumbell press
2 x 7 32kg
1 x 7 30kg

Side raises
3 x 10 20kg

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

Poor session  today. seem to up ands down on bench like a yo-yo!

Flat barbell bench
1 x 12 60kg
1 x 7 100kg
1 x 2 110kg
1 x 120kg
1 x 122.5kg

Incline dumbell bench
1 x 7 42kg
1 x 6 42kg
1 x 7 40kg

EZ preacher curl
1 x 10 bar + 10kg a side
1 x 6 bar + 20kg a side
1 x 8 bar + 20kg a side
1 x 6 bar + 20kg a side

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

Deadlifts
1 x 10 60kg - a few powercleans thrown in
1 x 6 100kg
1 x 4 140kg
1 x 4 160kg
1 x 6 192.5kg
1 x 217.5kg

WG chins
3 x 8 BW + 10kg

Low row
1 x 8 70kg
2 x 10 70kg

Lat pull down machine
3 x 10 full stack.

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

Session from a few days ago.

Squats
1 x 8 80kg
1 x 8 110kg
1 x 6 130kg
1 x 8 152.5kg
1 x 2 160kg
1 x 170kg
1 x 180kg

Powercleans
1 x 3 60kg
1 x 3 70kg
1 x 3 80kg
1 x 90kg
1 x 95kg

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

Training's going well mate, any more thoughts on a comp?

My Journal

http://www.northmidlandspowerlifting.co.uk

I've thought about competing, but I'd like to increase my lifts further still before comitting myself. maybe 230, 190, 130 D S B would be a good weight to be hitting in training.

I had food poisining about 5 days ago and lost quite a bit of weight as a result.
Done a few light full body sessions.  changing my routine to a 4 x 5 with a few singles thrown in now to focus more on the strength side of things.
I've been really enjoying watching the strongman from 2009 and found it inspirational.  I may in the future go assisted and aim to compete in the under 105kg.   I doubt I''d ever have a chance of attaining the level of strength required without some assistance.  Thoughts?

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

Todays session

Deadlift
1 x 6 60kg
1 x 3 100kg
1 x 3 140kg
1 x 3 160kg
2 x 5 180kg
1 x 5 185kg

WG chins
1 x 4 BW + 20kg - bit too heavy form not perfect.
3 x 5 BW + 16kg.

Low row machine
1 x 5 80kg - bit too heavy
2 x 5 75kg
1 x 6 75kg

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

Flat barbell bench
1 x 6 60kg
1 x 3 80kg
1 x 5 100kg
2 x 5 102.5kg

Incline dumbell bench
3 x 5 42kg
1 x 6 42kg

Cable crossovers
2 x 10 20kg

Dumbell hammer curls
1 x 10 18kg
1 x 5 26kg
1 x 6 26kg
1 x 7 26kg
1 x 6 26kg

Dumbell preacher curls
3 x 8 22kg
1 x 12 20kg

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

Did a few sets of powercleans to warm up, working upto 80kg.

Squats 1 x 5 100kg
1 x 3 120kg
1 x 3 140kg
1 x 5 155kg
3 x 5 160kg - very tough indeed.
2 x 1 180kg - wasn't happy with depth on first attempt. second was better but  I could still do with going  about 1" lower.

Did a few sets of explosive reps to work on my speed.
8 x 3 80kg

leg press machine
1 x 10 220kg
1 x 10 230kg
1 x 8 240kg
1 x 8 250kg - full stack.

Did two sets of calf raises.

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

Push press
1 x 5 50kg - strict press warmup
1 x 5 70kg
1 x 5 77.5kg
1 x 4 80kg
1 x 5 80kg

Seated dumbell shoulder press
4 x 5 32kg - very deep reps.

Side raises
3 x 10 18kg

Dumbell shrugs
3 x 12 50kg

Did some work on grip strength, static hold of 125kg double overhand no chalk.  Aim to get 20s in a single attempt then increase weight.
2 x 10s   1 x 12s

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

Flat barbell bench
1 x 10 60kg
1 x 3 80kg
3 x 5 105kg
1 x 4 105kg

Incline dumbell bench
1 x 5 44kg
2 x 4 44kg
1 x 6 42kg
All were very deep reps.

Weighted dips
3 x 8 bw + 20kg

Alternate dumbell hammer curls
1 x 10 22kg
1 x 6 28kg
1 x 10 28kg
1 x 12 28kg

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

Good strong session today.

Deadlift
1 x 6 60kg
1 x 6 100kg
1 x 3 140kg
1 x 3 160kg
1 x 2 180kg
1 x 3 200kg
1 x 210kg - went up smoothly
1 x 220kg - had to hitch a little.

wide grip chins
4 x 5 bw+16kg

Low row
2 x 6 80kg
1 x 6 85kg - form not 100%
1 x 6 80kg

Lat machine
3 x 10 full stack
1 x 8 full stack + 5kg

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

A triple at 200 is fantastic mate, well done.

My Journal

http://www.northmidlandspowerlifting.co.uk

Thanks dude, another great session tonight, I've been trying the drink a gallon of milk a day on top of my normal diet for about 5 days and it seems to be paying dividends.

Flat barbell bench
1 x 6 60kg
1 x 3 80kg
3 x 5 105kg
1 x 6 105kg
easily beats my last bench session.  107.5kg next.

Dumbell incline bench
3 x 5 44kg
1 x 6 44kg - last rep was tough.  attempt 46kg dumbells next.

Did a few sets of cable crossovers

Ez curls
1 x 10 10kg a side
3 x 6 20kg a side
found these hard due to the bar having different dimensions to the one im comfortable with.  

Dumbell preacher curls
2 x 9 22kg
1 x 10 22kg

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

Tonights session

Squats
1 x 6 60kg
1 x 3 100kg
1 x 3 140kg
2 x 5 162.5kg
1 x 2 170kg
1 x 180kg
1 x 185kg - depth should be 1" lower to call this a good rep.  Did 6 half reps just to get used to the weight.
1 x 7 140kg
1 x 10 140kg  these last two sets were all very deep.

Did a few light sets of SLD 

2 sets of 10 on leg press machine, full stack.
2 sets of 18 on calf raises.

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

Push press
1 x 8 50kg - strict press warmup
1 x 5 70kg
2 x 5 80kg
1 x 90kg
1 x 92.5kg
95kg - fail
I'm really wanting 100kg on this, should be attainable in the forseeable future.

Seated dumbell shoulder press
4 x 5 34kg
Not quite as deep as the 32's but still a fair wack below parallel.   back on the 34's until I'm happy with depth.

Side raises
2 x 9 20kg
1 x 10 14kg - arms out wide and pause each rep.

Dumbell shrugs
2 x 12 50kg

Did some more grip work with a barbell.

All double overhand grip, no chalk
125kg - 15s
130kg - 15s
140kg - 15s - very hard
150kg - 6s
140kg - 9s - wrists fried.

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

Yesterdays session, new bench pb!!

Flat barbell bench
1 x 6 60kg
1 x 3 80kg
1 x 5 107.5kg
1 x 2 115kg
1 x 2 120kg
1 x 125kg - wasn't too much of a struggle
1 x 127.5kg - Hard but I think totally fresh I'd be good for the 130kg

Incline dumbell press
2 x 5 46kg
2 x 6 44kg

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

Todays session

Deadlifts
1 x 6 60kg
1 x 6 100kg
1 x 3 140kg
1 x 3 180kg
1 x 3 200kg
1 x 3 210kg

Rack pulls
at rep competion the bar is about 6-8" above the rack.
1 x 3 220kg
1 x 3 230kg
1 x 3 240kg
None were particually difficult bar the 240kg, Was tough to grip on the 3rd rep.

WG chins
4 x 5 bw+14kg

Low row machine
4 x 5 85kg

Wide grip pulldown machine
1 x 10 Stack+5kg
1 x 8 Stack+10kg
1 x 6 Stack+20kg

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

Tonights session

Flat barbell bench
1 x 6 60kg
1 x 4 80kg
3 x 5 107.5kg
1 x 5 110kg! new pb for 5 reps.

Dumbell incline bench
1 x 7 44kg
2 x 5 46kg
1 x 4 46kg

Close grip bench press
1 x 6 80kg
1 x 6 90kg
1 x 4 95kg
1 x 6 90kg
Triceps felt pumped after these.

Cable curls
1 x 10 35kg
3 x 8 45kg

Dumbell preacher curls
3 x 10 22kg
1 x 6 24kg

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

Great PB Rob.

My Journal

http://www.northmidlandspowerlifting.co.uk

Thanks dude,

This evening session

Squats
1 x 6 80kg
1 x 6 120kg
1 x 4 140kg
1 x 5 162.5kg
2 x 5 165kg
1 x 2 180kg
1 x 3 180kg
1 x 10 150kg

Did some work on explosive reps
few sets on 80kg.

Need to add in some hamstring work, but with SLDL and Good mornings my back seems to get hit much more than my hamstrings.  Not too sure where to go with this.

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

Push press
1 x 8 40kg - strict military
1 x 3 60kg - strict military
4 x 5 80kg

Seated dumbell overhead press
1 x 6 34kg
1 x 5 34kg
1 x 6 34kg
1 x 5 34kg
All to good depth.  I'll attempt the 36kg dumbells next time.

Side raises
1 x 7 22kg - not the best form so dropped weight
2 x 8 20kg

Dumbell shrugs
2 x 12 50kg

Static barbell holds
Double overhand grip
130kg x 15s
140kg x 15s
145kg x 10s

mixed grip
160kg x 12s

double overhand
1 x 13 140kg

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

Flat barbell bench press
1 x 6 60kg
1 x 3 80kg
1 x 3 100kg
1 x 2 110kg
1 x 2 120kg
1 x 125kg
1 x 0 130kg - not even close.
1 x 9 100kg

Incline dumbell bench press
2 x 5 46kg
1 x 4 46kg
1 x 6 44kg

Weighted dips
1 x 8 26kg
2 x 8 28kg

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