Rob's journal - 500kg in the bag, Next goal 550!

Re: RE: Rob's Bulking Journal (Rob.S)

Wed, 10 Mar 2010 18:23:17 GMT

Great session tonight. A personal goal of mine for a long time is to get 100kg overhead and I finally managed it this afternoon! Big milestone for me :D

Strict military press
1 x 8 50kg
1 x 5 60kg

Push press
2 x 5 82.5kg
1 x 90kg
1 x 95kg - new pb easy so thought i'll take a jump and attempt 100kg.
0 x 100kg - failed my first attempt
1 x 100kg nailed it!!
Did 3 reps on 70kg strict military.

Seated dumbell press
1 x 6 34kg
1 x 5 34kg
1 x 6 34kg
1 x 5 34kg

Lateral raises
2 x 10 18kg

Snatches
never tried these before so technique will be poor no doubt.
worked my way from 40kg-60kg

Did a few sets of upright rows at 50kg

Did some static holds with a barbell using double overhand grip to work my grip strength.
130kg - 12s
140kg - 12s
145kg - 10s
142.5kg - 12s
142.5kg - 5s strength had gone, wrists fried.

Re: RE: Rob's Bulking Journal (Rob.S)

Tue, 09 Mar 2010 17:47:07 GMT

Solid session tonight despite feeling tired.

Squats
1 x 6 80kg
1 x 4 120kg
1 x 4 140kg
1 x 3 160kg
1 x 5 170kg
1 x 4 170kg
1 x 5 170kg - wasn't happy with depth on second rep.
1 x 10 140kg

SLDL
4 x 6 85kg

Did 3 sets of calf raises.

Re: RE: Rob's Bulking Journal (Rob.S)

Mon, 08 Mar 2010 16:11:27 GMT

Good session today considering my calorie intake yesterday was hampered by a nasty hangover!

Flat barbell bench
1 x 6 60kg
1 x 4 80kg
3 x 5 110kg
1 x 2 120kg

Incline dumbell bench
1 x 6 46kg
1 x 5 46kg
1 x 4 46kg
1 x 10 40kg

Close grip bench
1 x 6 90kg
1 x 6 92.5kg
1 x 6 95kg
1 x 3 100kg

Barbell curls
1 x 10 40kg
2 x 5 60kg
1 x 8 50kg

Dumbell preacher curls
1 x 10 24kg
2 x 6 26kg
1 x 10 20kg superset

Re: RE: Rob's Bulking Journal (40 plus)

Sat, 06 Mar 2010 20:53:56 GMT

Great pb mate, well done.

Re: RE: Rob's Bulking Journal (Rob.S)

Sat, 06 Mar 2010 18:40:28 GMT

Went to watch some of the events at the Sugden's strongest man competition, found it very inspirational.
Had to leave after the truck pull that never was!

Great session this evening, spurred on by what I saw at the strongman, I thought I'd attempt a deadlift pb...

Deadlift
1 x 6 60kg
1 x 6 100kg
1 x 3 140kg
1 x 2 170kg
1 x 2 190kg
1 x 210kg
1 x 230kg! got it :D

Did some deadlifts from a 5" platform
4 x 2 180kg

Weighted wide grip chins
4 x 5 15kg

Cable rows
1 x 5 90kg - bit too heavy for perfect form.
1 x 5 85kg

Thought I'd do some barbell rows, never really done them before.
Barbell rows
1 x 8 60kg
1 x 8 80kg
1 x 6 90kg
1 x 6 95kg

Side pulldown machine
1 x 8 stack + 10kg
2 x 6 stack + 20kg
1 x 8 stack + 20kg

Re: RE: Rob's Bulking Journal (Rob.S)

Sat, 06 Mar 2010 15:38:12 GMT

Yes it has mate, I'm weighing in at 94.5kg now, some of it is fat, but going of my increased numbers there's some lean mass being added too.

Re: RE: Rob's Bulking Journal (40 plus)

Fri, 05 Mar 2010 22:18:50 GMT

Has the increased calorie intake meant an increase in weight Rob?

Re: RE: Rob's Bulking Journal (Rob.S)

Fri, 05 Mar 2010 17:30:47 GMT

This evening session. feeling a bit tired, only 6 hours sleep last night, food consumption could have been better yesterday.
Decent session with all things considered.

Flat barbell bench press
1 x 8 60kg
1 x 4 100kg - felt heavier than normal.
1 x 2 115kg - oh dear.
3 x 3 115kg - better.

Incline dumbell bench
1 x 6 46kg
2 x 5 46kg
1 x 10 40kg

Triceps were sore by now so I didn't bother with close grip bench.
Shoulders also sore, keep getting this dull pain when I include powercleans in my routine?!?

Barbell curls
1 x 10 40kg
1 x 8 52kg
1 x 6 55kg
1 x 4 60kg
1 x 5 60kg

Single handed deadlift
Did a few of these to see where grip strength is at. no chalk or straps.
worked my way upto a max of 100kg.
held onto this for less than a second before grip gave way.
This was on my left hand. Right hand max was 95kg.

Re: RE: Rob's Bulking Journal (Rob.S)

Wed, 03 Mar 2010 19:02:45 GMT

Yes i'm very happy with my new PB's, which I'm putting down to my increased calorie intake.

Average session today, my shoulder power really sucks, I need to drastically increase strength in this area.
However I'm happy with my new powerclean PB.

Strict barbell overhead warmup
1 x 8 40kg
1 x 3 60kg
1 x 2 65kg

Push press
1 x 5 82.5kg
2 x 4 82.5kg

Seated dumbell shoulder press
1 x 4 36kg - couldnt get the weight up on first attempt, reps were barely below parallel. Poor.

1 x 5 34kg - nice and deep.
1 x 4 34kg - very deep again.
1 x 6 32kg.

Barbell shrugs
Had to pull from the floor as rack was in use. Not good as my hammies have doms from yesterday.
1 x 10 140kg
2 x 8 150kg.

Did some static grip work with a barbell, double overhand grip, no chalk.
150kg - 6s
140kg 9s, 11s.

Side raises
1 x 7 20kg
2 x 10 18kg

Powercleans
1 x 4 60kg
1 x 2 80kg
1 x 90kg
1 x 100kg - new pb.

Re: RE: Rob's Bulking Journal (40 plus)

Tue, 02 Mar 2010 18:32:20 GMT

Bloody hell mate, I'll have a pint of what you've had, a 500lb dead, and a 400 lb squat in the same week.
That's 2 massive milestones passed mate, great stuff.

Re: RE: Rob's Bulking Journal (Rob.S)

Tue, 02 Mar 2010 18:14:24 GMT

Great session today, thought I'd attempt a PB on squats.
got it!!

Squats
1 x 6 80kg
1 x 5 120kg
1 x 3 140kg
1 x 2 160kg
1 x 2 180kg
1 x 185kg - depth good.
1 x 190kg new pb!!
2 x 5 165kg

Decided to add in hamstring work.

Glute hamstring raises
1 x 8 BW
2 x 6 BW+10kg

SLDL
4 x 5 80kg - starting off light with this.

Calf raises
3 x 15 full stack

Re: RE: Rob's Bulking Journal (Rob.S)

Mon, 01 Mar 2010 16:53:10 GMT

Flat barbell bench press
1 x 6 60kg
1 x 4 80kg
4 x 5 110kg
- 112.5kg next week..

Incline dumbell bench press
4 x 5 46kg

Strict military press
4 x 5 60kg - this sucks. struggled too.
I'm trying out different grip placements, narrow vs wide.

Barbell curls
1 x 8 30kg
1 x 6 40kg
1 x 6 50kg
2 x 6 52.5kg

Dumbell preacher curls
2 x 9 24kg
1 x 10 24kg

Re: RE: Rob's Bulking Journal (Rob.S)

Sat, 27 Feb 2010 18:57:15 GMT

Great session today, Finally got a 500lbs deadlift, which has been a personal goal of mine for the past few years.
Very pleased indeed.

Deadlifts
1 x 6 60kg - powercleans to warmup
1 x 6 100kg
1 x 3 140kg
1 x 2 180kg
1 x 200kg
1 x 227.5kg!!

Did a few sets of partials from the rack. Starting position was just above knee height. End position was about 5-6" above the rack.
2 x 220kg
2 x 240kg
2 x 260kg - Had to hold on tight to grip this, think I'm fairly close to my limit on grip for these.

WG chins

4 x 5 BW+ 16kg

Low row
2 x 6 85kg
2 x 5 90kg

Lat side pulldown machine
2 x 6 stack+10kg
2 x 8 stack+10kg

Re: RE: Rob's Bulking Journal (Rob.S)

Fri, 26 Feb 2010 23:41:45 GMT

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

Re: RE: Rob's Bulking Journal (Rob.S)

Wed, 24 Feb 2010 21:18:42 GMT

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

Re: RE: Rob's Bulking Journal (Rob.S)

Tue, 23 Feb 2010 18:25:36 GMT

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.

Re: RE: Rob's Bulking Journal (40 plus)

Mon, 22 Feb 2010 21:39:09 GMT

Great PB Rob.

Re: RE: Rob's Bulking Journal (Rob.S)

Mon, 22 Feb 2010 20:56:19 GMT

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

Re: RE: Rob's Bulking Journal (Rob.S)

Sat, 20 Feb 2010 14:05:20 GMT

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

Re: RE: Rob's Bulking Journal (Rob.S)

Sat, 20 Feb 2010 02:19:10 GMT

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