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

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

Tue, 23 Aug 2011 12:28:44 GMT

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

Tue, 23 Aug 2011 12:25:15 GMT

I Competed in the UK SPS strongman event on the saturday just gone. Overall I came 4th out of 8 which I think is pretty darn good for my first ever competition.

The first event was a 53kg circus dumbell floor to overhead for reps in 75s I managed 7 reps, would have got 8 but one was failed for not fully touching the floor. The winner of this event totalled 15 reps. Strong!!

The second event was a seated van pull. A transit type van weighing in at 4.5T had to be pulled a distance of 25m while sat down inside a tyre. I managed to pull the van in 29s. The winner of the event pulled it the distance in 24s.

The third event was a single handed deadlift for max weight.
You have 7 lifts, but you are only allowed one failed lift.
I went in at 100kg, 120kg, 140kg, 150kg - I went up first for this lift as only 3 of us remained by this point. I managed an easy rep, the other two both had failed attempts previously and they both failed this lift which meant I won the event!
The organisers told me the record in this event stands at 170kg and if I'd like to try and beat it.
180kg went on the bar, again another easy lift. setting a new event record. Can't be bad :D
Vid to be posted shortly.

The final event was a medley, cosisting of a 210kg yoke for 25m then 100kg per hand farmers for 25m then back another 25m, finally another 25m with the 210kg yoke.
I managed this in a time of 4:25.
This event totally destroyed me, after only half way I was out of steam and breathing very heavilly. but sheer determination got me through the event. by the end I just collapsed in a heap, totally exhausted.
The winner managed a time somwhere between 2-3 mins.

So overall a 4th placing. My biggest obstacle in this was my cardio fitness which let me down in most of the events. fellow competitors had far better strength stamina than me.

All in all a great day out and introduction to strongman type events.

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

Tue, 16 Aug 2011 21:49:28 GMT

Great session today, two new pbs on flat bench, incline dumbell bench and matched my single handed deadlift pb.

Flat barbell bench press
1 x 8 70kg
1 x 6 100kg
1 x 7 120kg - new pb for reps.
1 x 2 130kg - easy.
1 x 140kg, went up really fast.
1 x 145kg - new pb, didn't stall at all so added some more weight.
0 x 147.5kg - bar came too far forward which resulted in me missing. I am convinced I'd have had this if that hadn't happend.

Incline dumbell bench
2 x 8 50kg - new pb

Squats
1 x 6 60kg
1 x 3 100kg
1 x 6 120kg
1 x 6 130kg - really easy.
Stopped here on the squats as I wanted to focus on single handed deadlift.

Single handed deadlift
1 x 100kg
1 x 120kg
1 x 140kg
1 x 150kg
1 x 160kg
1 x 180kg - tough but held on for a second or two at lockout

EZ curls
1 x 10 bar + 20kg
2 x 8 bar + 50kg
1 x 7 bar + 50kg

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

Sat, 13 Aug 2011 18:31:33 GMT

Clean & press
1 x 10 60kg
1 x 13 60kg

WG chins
2 x 7 bw + 20kg

Cable rows
1 x 8 80kg
1 x 8 85kg
1 x 8 90kg

EZ curls
1 x 8 40kg + bar
3 x 6 50kg + bar
1 x 10 40kg + bar

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

Fri, 12 Aug 2011 21:24:19 GMT

Had bit of time off due to a few nights out, the riots causing the gym to be closed and a few other issues but I'm back now - eight days before my SPS N Qualifier.
Going a bit lighter in some of the exercises but heavy in the even related things in prep for the qualifier.
Did some bench work on the smith as the normal bench had a queue waiting for it.
worked uto 50kg per side for 7 reps.

Incline dumbell bench
2 x 7 50kg

Squats
1 x 10 60kg
1 x 8 80kg
1 x 6 100kg
2 x 6 120kg - very easy.

Single arm deadlift
1 x 100kg
1 x 120kg
1 x 140kg - the easiest this has ever felt.
1 x 150kg - not very challenging
1 x 160kg
1 x 180kg - new pb. although started to loose balance of the bar but locked out before this happend. Grip held firm.

While the bar was down I decided to try and clean and push press 100kg for the first time - previously I've only managed to clean it or press it on separate occasions.
This time I managed it quite comfortably.
Decided to do a few singles on 100kg push press.

Dumbell floor to overhead
1 x 10 50kg - dissapointing
1 x 13 50kg - better, the last rep was close to failure.

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

Sat, 06 Aug 2011 18:11:22 GMT

Flat barbell bench
1 x 6 60kg
1 x 4 80kg
1 x 3 100kg
2 x 6 120kg
1 x 3 130kg
1 x 2 135kg

Incline dumbell bench
4 x 7 50kg

Glute hamstring raises
4 x 6 12.5kg assistance

Didn't do any deads, still resting back, not taking any chances with the comp only two weeks away.

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

Sat, 06 Aug 2011 17:56:03 GMT

Session three days ago (3rd Aug)

Standing barbell shoulder press
1 x 8 40kg
1 x 6 60kg
1 x 6 77.5kg
1 x 4 80kg
1 x 5 80kg

Push press
1 x 90kg
1 x 2 100kg
1 x 105kg - felt easy.
0 x 107.5kg, not this time.

Squats
1 x 6 80kg
1 x 3 100kg
1 x 3 120kg
1 x 3 140kg
belt on
1 x 6 150kg
1 x 6 160kg - pretty easy set.

Seated dumbell shoulder press
1 x 6 22kg
1 x 8 36kg
2 x 6 38kg
1 x 7 34kg

Did some bicep work but cannot remember what exactly.

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

Tue, 02 Aug 2011 22:40:04 GMT

Dumbell floor to overhead
1 x 8 30kg
1 x 10 50kg pb by 1 rep
1 x 12 50kg pb by 3 reps
Significant improvement here. I put this down to technique as I was pushing out the reps much faster here. remember my target is 17 or better by 20th Aug.

Single arm barbell deadlift
1 x 100kg
1 x 120kg
1 x 140kg
1 x 150kg
1 x 160kg - tough but wasn't having to go all out.

WG Chins
2 x 8 bw + 20kg
2 x 7 bw + 20kg

Barbell rows
4 x 8 120kg
felt harder but it's been a while since I've done these.

EZ curls
4 x 7 bar + 50kg

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

Sun, 31 Jul 2011 20:34:42 GMT

Great session today, got two new pb's today, one on flat bench and one on incline the extra weight gained now seems to be paying dividends.

Flat barbell bench
1 x 8 60kg
1 x 4 80kg
1 x 3 100kg
1 x 6 120kg - a little easier than last time
1 x 2 130kg
1 x 135kg - flew up real fast
1 x 137.5kg
got a spotter
1 x 140kg - didn't stall and knew I had a little more to give.
1 x 142.5kg gave it my all and it resulted in a very slow but clean rep. New PB.
1 x 6 120kg

Incline dumbell bench
1 x 6 50kg
1 x 7 50kg - new pb for reps.
1 x 5 50kg - running low on energy here
1 x 11 44kg

did two sets of cable flyes.

Decided to practise 50kg dumbell floor to overhead again. First set managed 8 reps, second set got 9. Form definitely improving here. I'd love to get 15 before the comp, perhaps fresh on the day I stand a chance of matching the record so far of 17. We'll see.

Dumbell preacher curls
1 x 8 20kg
3 x 12 22kg
1 x 16 22kg

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

Sun, 31 Jul 2011 20:26:54 GMT

Thanks boar, I'd love to come up and train with somebody with a wealth of experience such as yourself, but I work saturday mornings couldn't get up there until around 2pm which I'd be guessing is too late for you.

Re the deadlift - back still isn't fully healed from it so I know something went wrong somewhere, I felt something go just as the bar cleared the floor but I persisted with the lift and it cost me. Things are improving though and I hope to be deadlifting again pretty soon.

Re: RE: Rob's Bulking Journal (boar)

Fri, 29 Jul 2011 20:27:23 GMT

thats a very strong deadlift !! couldnt really see what was going on with your back due to angle but it didnt look too bad !

i train saturday mornings at the OSG if you ever wanna come along

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

Fri, 29 Jul 2011 19:34:44 GMT

Standing barbell overhead press
1 x 8 40kg
1 x 4 60kg
1 x 6 75kg
my friend attempted a single of 90kg as we both have pb's of 87.5kg and he failed, Thought I'd have a crack as I felt strong on my last set.
1 x 90kg - got it, pretty clean too probably close to getting 92.5kg.
3 x 6 75kg
onto 77.5kg next shoulder session.

Squats
1 x 6 80kg
1 x 6 100kg
1 x 6 120kg
1 x 6 130kg
3 x 6 140kg
didn't go too heavy today as I don't want to aggravate my back.

Seated dumbell shoulder press
1 x 6 20kg
1 x 7 36kg
1 x 8 36kg
2 x 7 36kg

EZ curls
1 x 10 bar + 20kg
3 x 6 bar + 52.5kg - all strict
1 x 10 bar + 40kg

Practised this 50kg dumbell floor to overhead for reps in 75s.
Best I managed was 7 reps in 40s but I was spent by this time.
Best so far in this comp is 17 so I have some work to do there.

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

Thu, 28 Jul 2011 20:46:07 GMT

One arm deadlifts
did these as a rack pull so I wouldn't aggravate my back as this is primarily a test of strength using hook grip.
Worked my way upto a max of 180kg which I held for about 2 seconds. This is the most I've managed to grip with one hand.

WG chins
1 x 8 bw+20kg
3 x 7 bw+20kg

Dumbell bent over rows
4 x 10 50kg

finished off with some grip work, working upto 170kg which I held for a count of 10 using double overarm grip.

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

Wed, 27 Jul 2011 18:13:07 GMT

Flat barbell bench
1 x 8 60kg
1 x 4 80kg
1 x 3 100kg
1 x 6 120kg - first time to get 6 reps on this.
2 x 3 130kg - first time to get 3 reps on this.
1 x 135kg - easy
1 x 12 100kg - up 1 rep from previous pb, triceps were hammered after this.

Did a few sets of light squats as my back doesn't feel ready for deadlifting. sets of 10 upto 80kg

Incline smith press
Did this as I didn't fancy putting my back out again picking up 100kg worth of dumbells.
1 x 6 45kg per side
1 x 6 47.5kg per side
1 x 6 48.75kg per side
1 x 6 50kg per side

did a few sets of cable crossovers and light EZ curls

Glute hamstring raises
1 x 6 15kg
1 x 7 12.5kg
1 x 8 12.5kg

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

Mon, 25 Jul 2011 20:36:02 GMT

I decided to do a few measurements about 90 mins post workout, although I'm not training for BB I was intrigued to see my vital stats:

Calves - 17 inches
Quads - 26 inches
Waist - 35 inches
Chest / Lats - 46 inches
Biceps - 17 inches
Weight 96kg.
Height 6"0
Bodyfat never been measured.. Well I have a 4-pac but still hold plenty around my hips and lower abs.

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

Mon, 25 Jul 2011 20:31:34 GMT

Oh, they are sadistic, I felt ill on my walk home after that session! but I guess if I did them more frequently the going wouldn't be quite so tough.
onto todays session

Standing barbell shoulder press
1 x 6 60kg push press
1 x 60kg
1 x 5 75kg
3 x 6 72.5kg

Squats
went fairly light on these due to wanting to rest my back a bit.
1 x 6 72.5kg
1 x 10 72.5kg
1 x 10 100kg
1 x 10 110kg
1 x 10 120kg

Seated dumbell shoulder press
1 x 8 20kg
1 x 6 36kg
2 x 7 36kg
1 x 6 36kg

EZ curls
1 x 8 bar + 40kg
1 x 6 bar + 50kg
3 x 7 bar + 50kg
1 x 12 bar + 40kg

Did a few sets with dumbell preacher curls.

Re: RE: Rob's Bulking Journal (No.13)

Sat, 23 Jul 2011 19:06:18 GMT

My friend challenged me to a barbell circuit with 60kg on the bar.
it consisted of Deadlifts, Romanian deadlifts, hang cleans, push press, front squat, back squat. All for 6 reps no rest in between.
Seen as I never do circuits I found this very tough and my lungs were shot after I completed it. Might do this at the end of every session to improve my strength stamina for the upcoming competition.

The joys of complexes! In a sadistic way they can be addictive - a great finisher to a session.
Great lifting too.

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

Sat, 23 Jul 2011 19:00:30 GMT

Flat barbell bench
1 x 10 60kg
1 x 4 80kg
1 x 3 100kg
1 x 5 120kg
1 x 4 125kg
1 x 2 130kg
1 x 135kg
1 x 137.5kg
1 x 140kg
1 x 10 100kg

Incline dumbell bench
1 x 8 48kg
decided to attempt the 50's went to pick them up and my sodding back went, looks like it wasn't healed fully afterall.

Decided to do incline bench on the smith to avoid picking db's up off the floor.
Inline smith bench
1 x 6 20kg per side
3 x 6 45kg per side
1 x 4 50kg per side
1 x 10 40kg per side

WG chins
4 x 7 +20kg

Dumbell rows
4 x 8 50kg

Dumbell preacher curls
1 x 6 24kg
2 x 8 24kg
1 x 15 20kg

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

Thu, 21 Jul 2011 21:57:18 GMT

Standing barbell shoulder press
1 x 6 40kg
1 x 6 60kg
3 x 6 72.5kg
1 x 90kg push press
Squats
1 x 6 80kg
1 x 6 100kg
1 x 3 120kg
2 x 6 140kg
1 x 20 100kg - tough work on my lungs.

My friend challenged me to a barbell circuit with 60kg on the bar.
it consisted of Deadlifts, Romanian deadlifts, hang cleans, push press, front squat, back squat. All for 6 reps no rest in between.
Seen as I never do circuits I found this very tough and my lungs were shot after I completed it. Might do this at the end of every session to improve my strength stamina for the upcoming competition.

Seated dumbell shoulder press
1 x 6 20kg
3 x 6 36kg

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

Thu, 21 Jul 2011 21:51:46 GMT

Thanks Iain, I've got this Strength & Power Series coming up soon, but after that I'm going travelling around SE Asia for 12 months and not sure what I'm doing after that. I hope to train as often as possible, but I think finding the right gyms will be a struggle, Hopefully I'll manage to keep a good proportion of my strength so when I do return to the UK it shouldn't take too long to get back to my best.
I also have to note these are gym lifts plus the bench wasn't paused. I'd be very happy with a 570/580kg total if I were to compete now.