Time for a new journal only this time there will be another goal, strength yet also gaining size.
Basically i want my lifting totals to break 500 this year so what better way to do it than with a journal to monitor my progress. I will try to stay below 100kg body weight but may stray over from time to time, currently @ 99kg.
I hadnt done any 1rm's for along time so this week i had a go. Bench is now 100, squat is 150 and dead as of tonight is 190kg.
Very happy with those figures and i can now see the way forward for me, i want 500kg but i am still trying to gain size, dont know if this is possible but watch this space and we'll see.
All opinions and help are much appreciated, even if just to keep me motivated.
Thanks for looking.

5 Times Baby, Still 5, For now....

"You're not drunk if you can lie on the floor without holding on." Dean Martin

Thats what Im talking about!

Glad you made a journal. And hope you can continue encouraging me and giving your advice.

Tee Total 2008 Member #6

Glad to see you are back in the game mate...500 should be a good target.
Well for a start
but I see you chasing 550 in a few months.

  
You only bench, squat and clean!!

yeah it's true, check my journal

I only wish that was true mate. Over 500 this year will do me, 550 will more than likely be into next year. But you never know...

5 Times Baby, Still 5, For now....

"You're not drunk if you can lie on the floor without holding on." Dean Martin

Thats kinda what I meant, you are still making good gains I would assume, and 500kg is only another 60kg in total, so I reckon you will be chasing 550kg soon

Last year I put 40kg on my bench, 100kg on my squat and 80kg on my deadlift and that was only one cycle

  
You only bench, squat and clean!!

yeah it's true, check my journal

Mmm. My bench sucks massively and i know that im going to suffer with this for ever. Id go for as little as a 20kg increase in a year. Squat and dead, maybe double that increase. On those figures, 550 is not impossible in 12 months but i seriously doubt it.
Im not going for all out strength as you'll see when i start posting routines next week.
My gym is turning into a bit of powerlifters haunt as quite a few strength guys have started training there and its just given me inspiration. I also have no intention of going low body fat so i thought id give it a go.

5 Times Baby, Still 5, For now....

"You're not drunk if you can lie on the floor without holding on." Dean Martin

good plan

my reps at 10@110kg must equate to a 1RM of around 125kg
with 8@200kg for squat and dead, I reckon I must be close to a 550kg max

  
You only bench, squat and clean!!

yeah it's true, check my journal

Sh1t you've put some strength on, well done mate! Get your totals updated in the strength section.

My efforts must be doubled!!!

5 Times Baby, Still 5, For now....

"You're not drunk if you can lie on the floor without holding on." Dean Martin

How is things on the alcohol front mate?

Tee Total 2008 Member #6

Fine, ive accepted that i like to 'unwind' occasionally and as long as i am able to eat to an acceptable level the day after, i dont think it will hinder my progress that much.
If i do drink its only once a week and only vodka, normally with diet coke. Cant really see much of a problem in doing so and i can go out and not drink, but its just not as good as when im drinking.
Work is very stressful atm and if i didnt enjoy myself now and again i think id crack up.

5 Times Baby, Still 5, For now....

"You're not drunk if you can lie on the floor without holding on." Dean Martin

Agree totally mate. Once a week is fine, as you say, as long as your not ill the next day it wont make a difference.

If having one day off a week helps you to excell on the other 6 days then in the grand scheme of things is a good plan.

Im the same, nothing but vodka and diet coke.

Tee Total 2008 Member #6

good to see you've got a new journal going mate.
onwards and upwards!

ORIGINAL: Phoenix08
my reps at 10@110kg must equate to a 1RM of around 125kg

are you kidding?
I think it would be a tad wee bit higher than that.
when I got my 140, my best reps were 115 3x3.

5' 11" 95kg
SQ:205 BP:150 DL:245 OHP:110

5 plates a side eh?
what's your deading like atm?
(edit: 190ish, similar to mine atm, the thick plottens..)

I may throw down mine gauntlet, be warnèd

5' 11" 95kg
SQ:205 BP:150 DL:245 OHP:110

Join in the fun mate, ive just checked and quite a few guys have signed up. Im going to get my ass kicked but im up for trying anyway!

5 Times Baby, Still 5, For now....

"You're not drunk if you can lie on the floor without holding on." Dean Martin

ok, ready, steadyyyyyy, GO!

5' 11" 95kg
SQ:205 BP:150 DL:245 OHP:110

ORIGINAL: daKensta

ORIGINAL: Phoenix08
my reps at 10@110kg must equate to a 1RM of around 125kg

are you kidding?
I think it would be a tad wee bit higher than that.
when I got my 140, my best reps were 115 3x3.

I'd agree, though similarly 140 from 115 triples makes your triples look low.

For comparison, on my last bench buildup my best sets were 117.5x8 (after a buildup in 8s), 120x10 (as a backoff after triples, and 145x3. That gave me 152.5 paused.

Red man: no reason you shouldn't get to 500 reasonably quickly. If bench is a weakness it probably means at least in part that your form needs work, and if you're around serious powerlifters at the gym you can get it.

Red Man how was the night out. I havent done it in so long that I think one of these coming saturday nights Im going to go out on the lash no holds bared!

Probably sunday morning when you read this so how are you feeling? Any training today?

Any morning after rituals, (hangover remedies), that could be useful to know?

Tee Total 2008 Member #6

ORIGINAL: DrRick

Red man: no reason you shouldn't get to 500 reasonably quickly. If bench is a weakness it probably means at least in part that your form needs work, and if you're around serious powerlifters at the gym you can get it.

Funny you say that, one of the guys came over and gave me some tips a while ago on my form. He said about tucking my elbows in rather having them out wide. He said tuck them in for strength and bodybuilders have them open wide. I tried tucking them in and it actually made it harder for me, maybe its just practice. Ive also tried arching my back a little, that did help.
Ive been threatening to have a little workout with the strength guys as they use bands on the bench which ive never actually tried. I know ill be p1ss poor so ive not been enthusiastic about having a go.
Thanks for stopping by aswell mate.

Apollo, no training today mate, just a nice lazy one. I might wash my car and try and sort my garage out later, it needs tidying but ive been putting it off for ages. No rituals, i just got to bed with loads of water and just drink as much as i can when i wake up.

5 Times Baby, Still 5, For now....

"You're not drunk if you can lie on the floor without holding on." Dean Martin

Legs tonight.

Ok, got out of bed this morning (barring getting up for food) after saturday nights drinking session. I havent drank that much in a long time and wont be again either.

Squats
bar x 8, 60kg x 8, 100 kg x 5, 120kg x5, 140kg x 3 (3rd was pulled by spotter ), 130kg x 5,
As 1 finishing continuous set 120kg x 5, 100kg x 5, 60kg x 21.

Leg press
220kg x 8, 240kg x 8, 260kg x 8

Leg extension
120lb x 8, 140lb x8, 140lb x8, 70lb x 15

leg curl
50lb x8, 60lb x 8 - 2 sets

Standing calf raise
stack x 8 (think that is 300lb...??) 3 sets but each one supersetted with...

Seated calf
100lb x 8 - 3 sets.

All round a sh1t session but i only have myself to blame.

5 Times Baby, Still 5, For now....

"You're not drunk if you can lie on the floor without holding on." Dean Martin

Up at daft oclock this morning and had a b1tch of a day working elsewhere.
Diet hasnt been tremendous to say the least as ive had little time to prepare or even eat.
Chest and Tris
Flat Bench
bar x 10, 40kg x 10, 60kg x 8, 90kg x 5, 90kg x 5, 100 x 2 (3rd failed), 90kg x 4-5, 85kg x 5---80kg x 8---60kg x 8

Incline bench
60kg x 8, 70kg x 8, 60kg x 8

pec dec and cable flys superset
stack x 8 pec dec
70lb each arm flys x 8

2 hand push downs
3 x 8

1 hand push downs
3 x 8

rope pull downs
3 x 8

I dont note the numbers down for tricep work although i know when im there which plates im on.

Very happy with the flat bench as i only got 100kg for 1 last week and got 2 tonight with half a lift on 3. Ill try for 3 full reps next week.

5 Times Baby, Still 5, For now....

"You're not drunk if you can lie on the floor without holding on." Dean Martin