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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Thu Mar 04, 2010 12:47 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
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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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Fri Mar 05, 2010 10:04 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
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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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Mon Mar 08, 2010 8:51 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
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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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Wed Mar 10, 2010 8:55 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
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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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Wed Mar 10, 2010 9:04 pm 
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Stegosaurus
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Joined: Sat Dec 22, 2007 8:12 pm
Posts: 3735
Location: Enroute to 58
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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Thu Mar 11, 2010 2:21 am 
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Elephant
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Joined: Mon Apr 28, 2008 12:10 pm
Posts: 2357
Location: Bakersfield, CA, USA
I like this log. Consistent, clean, compound, no chitchat. Keep rockin' it!

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Sat Mar 13, 2010 9:04 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
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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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Tue Mar 16, 2010 8:20 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
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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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Tue Mar 16, 2010 8:52 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 4:10 pm
Posts: 674
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.

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Tue Mar 16, 2010 9:08 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Thanks :)




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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Sun Mar 21, 2010 8:58 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
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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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Tue Mar 23, 2010 8:53 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
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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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Tue Mar 23, 2010 10:21 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 4:10 pm
Posts: 674
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.

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Tue Mar 23, 2010 10:33 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
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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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Fri Mar 26, 2010 9:23 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
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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