Sam's Strength Training Journal

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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sosso
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Posts: 1188
Age: 30
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Re: Sam's Strength Training Journal

#421 Postby sosso » Thu Mar 04, 2010 12:47 am

02/03

Squat
5 x 60 kg
5 x 90 kg
2 x 4 x 107.5 kg
2 x 3 x 125 kg
5 x 3 x 145 kg

Bench
5 x 50 kg
4 x 60 kg
2 x 3 x 70 kg
5 x 3 x 80 kg

Dumbbell Bench
3 x 10 x 30 kg


04/03

Deadlift
5 x 60 kg
4 x 100 kg
4 x 120 kg
2 x 4 x 140 kg
4 x 4 x 150 kg

Bench
6 x 50 kg
5 x 60 kg
2 x 4 x 70 kg
2 x 3 x 75 kg
2 x 2 x 80 kg
2 x 3 x 75 kg
4 x 70 kg
5 x 65 kg
6 x 60 kg
7 x 55 kg
8 x 50 kg

Rack Pull
5 x 120 kg
2 x 5 x 140 kg
4 x 4 x 160 kg

Strict Press
3 x 8 x 50 kg

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sosso
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Posts: 1188
Age: 30
Joined: Sat Dec 22, 2007 6:32 am
Location: Newcastle, Australia
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Re: Sam's Strength Training Journal

#422 Postby sosso » Fri Mar 05, 2010 10:04 pm

06/03

Bench
5 x 50 kg
4 x 60 kg
2 x 3 x 70 kg
5 x 2 x 80 kg

Squat
5 x 90 kg
5 x 107.5 kg
2 x 5 x 125 kg
5 x 4 x 135 kg

CG Bench
6 x 50 kg
2 x 6 x 60 kg
4 x 6 x 65 kg

Dumbbell Flys
5 x 10 x 40 lbs

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sosso
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Age: 30
Joined: Sat Dec 22, 2007 6:32 am
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Re: Sam's Strength Training Journal

#423 Postby sosso » Mon Mar 08, 2010 8:51 pm

09/03

High volume squat day. Although the most reps I did in a set was 5, I did 18 sets all up. I'm going to be sore tomorrow. I have heard volume works wonders for improving your squat max, so we'll see pretty soon. I did 170 for 3 reps last week and that's definitely an improvement. I'll probably max out next week some time.

Squat
5 x 60 kg
5 x 90 kg
4 x 107.5 kg
2 x 3 x 125 kg
2 x 3 x 145 kg
3 x 2 x 152.5 kg

Bench
5 x 50 kg
4 x 60 kg
2 x 3 x 70 kg
5 x 3 x 80 kg

Squat
5 x 90 kg
4 x 107.5 kg
2 x 3 x 125 kg
4 x 2 x 145 kg

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sosso
Elephant
Posts: 1188
Age: 30
Joined: Sat Dec 22, 2007 6:32 am
Location: Newcastle, Australia
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Re: Sam's Strength Training Journal

#424 Postby sosso » Wed Mar 10, 2010 8:55 pm

11/03

Bench
5 x 50 kg
4 x 60 kg
2 x 3 x 70 kg
2 x 3 x 80 kg
3 x 2 x 85 kg

Deadlift
4 x 60 kg
4 x 100 kg
4 x 120 kg
2 x 3 x 140 kg
2 x 3 x 160 kg
3 x 2 x 170 kg

CG Bench
5 x 55 kg
5 x 65 kg
4 x 4 x 75 kg

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Vegan Joe
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Re: Sam's Strength Training Journal

#425 Postby Vegan Joe » Wed Mar 10, 2010 9:04 pm

Image

Happiness is a personal choice!
I am the sole source of all my sadness and joy.


"The logic of worldly success rests on a
fallacy: the strange error that our perfection
depends on the thoughts and
opinions and applause of other men."
Source: Thomas Merton

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Fallen_Horse
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Re: Sam's Strength Training Journal

#426 Postby Fallen_Horse » Thu Mar 11, 2010 2:21 am

I like this log. Consistent, clean, compound, no chitchat. Keep rockin' it!
Learning how to be compassionate, gain wisdom, and love life.

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sosso
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Age: 30
Joined: Sat Dec 22, 2007 6:32 am
Location: Newcastle, Australia
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Re: Sam's Strength Training Journal

#427 Postby sosso » Sat Mar 13, 2010 9:04 pm

Thanks, that's the way I like it, although I don't mind a bit of chitchat.

14/03

Squat
5 x 60 kg
5 x 90 kg
4 x 107.5 kg
2 x 3 x 125 kg
6 x 3 x 145 kg

Bench
5 x 50 kg
5 x 60 kg
5 x 5 x 70 kg

Dumbbell Bench
5 x 10 x 32.5 kg

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sosso
Elephant
Posts: 1188
Age: 30
Joined: Sat Dec 22, 2007 6:32 am
Location: Newcastle, Australia
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Re: Sam's Strength Training Journal

#428 Postby sosso » Tue Mar 16, 2010 8:20 pm

17/03

Squat
5 x 60 kg
3 x 90 kg
3 x 107.5 kg
2 x 120 kg
2 x 140 kg
1 x 160 kg
1 x 190 kg PB

Bench
3 x 50 kg
3 x 60 kg
2 x 70 kg
2 x 80 kg
1 x 90 kg
1 x 110 kg PB
2 x 100 kg
8 x 80 kg

I've already deadlifted 210, which was what I planned to do, so I'm going to leave it & will probably do these same cycles again, with the new 1RM's, then go for 115 bench, 200 squat, 220 deadlift.. That's The Plan anyway. I'm very happy with how things went today. I'll post the videos of the squat & bench soon.

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Jason X
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Posts: 674
Age: 32
Joined: Sat Jan 02, 2010 4:10 pm

Re: Sam's Strength Training Journal

#429 Postby Jason X » Tue Mar 16, 2010 8:52 pm

oh chit-chat.

Just wanted to say that I could probably deadlift 210, too. for a rep...but my 210 is in good ole american pounds. I don't know how you did it, big fella. I mean, I can read how you did it. It's awesome.
"Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad." - Brian O'Driscoll

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sosso
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Posts: 1188
Age: 30
Joined: Sat Dec 22, 2007 6:32 am
Location: Newcastle, Australia
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Re: Sam's Strength Training Journal

#430 Postby sosso » Tue Mar 16, 2010 9:08 pm

Thanks :)




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sosso
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Age: 30
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Re: Sam's Strength Training Journal

#431 Postby sosso » Sun Mar 21, 2010 8:58 pm

Back at it after some recovery from last Wednesday & a weekend away.

22/03

Bench
5 x 55 kg
2 x 4 x 65 kg
2 x 3 x 77.5 kg
5 x 3 x 82.5 kg

Squat
5 x 60 kg
5 x 90 kg
2 x 5 x 115 kg
5 x 5 x 130 kg

Bench
5 x 55 kg
5 x 65 kg
4 x 4 x 77.5 kg

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sosso
Elephant
Posts: 1188
Age: 30
Joined: Sat Dec 22, 2007 6:32 am
Location: Newcastle, Australia
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Re: Sam's Strength Training Journal

#432 Postby sosso » Tue Mar 23, 2010 8:53 pm

24/03

Got some Titan deadlift socks yesterday, so I went in and did some deadlifting.

Deadlift
5 x 60 kg
3 x 105 kg
2 x 3 x 125 kg
2 x 3 x 145 kg
4 x 3 x 160 kg

Incline Dumbbell Bench
5 x 8 x 25 kg

Rack Pull
4 x 115 kg
4 x 137.5 kg
2 x 4 x 157.5 kg
4 x 3 x 180 kg

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Jason X
Gorilla
Posts: 674
Age: 32
Joined: Sat Jan 02, 2010 4:10 pm

Re: Sam's Strength Training Journal

#433 Postby Jason X » Tue Mar 23, 2010 10:21 pm

wait. deadlift socks? Do they make your back tougher?

Do explain.

edit: googled it. that makes sense. ha. I hope you got the white ones with the super 80's logo on them. they're sexy.
"Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad." - Brian O'Driscoll

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sosso
Elephant
Posts: 1188
Age: 30
Joined: Sat Dec 22, 2007 6:32 am
Location: Newcastle, Australia
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Re: Sam's Strength Training Journal

#434 Postby sosso » Tue Mar 23, 2010 10:33 pm

Yeah they're just to protect your shins. They're the same length as rugby socks but just a bit thicker. I have two pairs, one white & one black. Sexxxy.

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sosso
Elephant
Posts: 1188
Age: 30
Joined: Sat Dec 22, 2007 6:32 am
Location: Newcastle, Australia
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Re: Sam's Strength Training Journal

#435 Postby sosso » Fri Mar 26, 2010 9:23 pm

27/03

Bench
5 x 55 kg
5 x 65 kg
4 x 77.5 kg
2 x 3 x 82.5 kg
2 x 2 x 87.5 kg
2 x 3 x 82.5 kg
4 x 77.5 kg
6 x 65 kg
8 x 55 kg

Dumbbell Bench
3 x 8 x 75 lbs

Squat
5 x 60 kg
5 x 95 kg
2 x 4 x 115 kg
2 x 3 x 132.5 kg
5 x 3 x 142.5 kg


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