Page **30** of **33**

### Re: Sam's Strength Training Journal

Posted: **Mon Mar 29, 2010 9:01 pm**

by **sosso**

30/03

**Squat**

5 x 60 kg

5 x 95 kg

4 x 115 kg

2 x 3 x 132.5 kg

5 x 2 x 152.5 kg

**Bench**

5 x 55 kg

4 x 65 kg

2 x 3 x 77.5 kg

5 x 3 x 87.5 kg

I have some videos of my bench training I might upload.

**Plate-Loaded Incline Press **

4 x 6 x 87 kg

### Re: Sam's Strength Training Journal

Posted: **Thu Apr 01, 2010 5:09 am**

by **sosso**

01/04

I went in and did some overhead stuff because it had been a pretty long time since I had done any. I went around 7:30 pm, which was a nice change, especially since it's getting a bit cooler at night here.

**Strict Press**

12 x bar

6 x 40 kg

3 x 5 x 62.5 kg

**Seated Dumbbell Press**

3 x 6 x 30 kg

That's all. It was a pretty quick session. I'm sitting here drinking a carton of soy milk & eating some spinach, kale & rocket..

### Re: Sam's Strength Training Journal

Posted: **Thu Apr 08, 2010 5:40 am**

by **sosso**

06/04

**Deadlift**

5 x 60 kg

3 x 105 kg

3 x 125 kg

2 x 3 x 147.5 kg

4 x 2 x 157.5 kg

**Bench**

6 x 55 kg

6 x 65 kg

4 x 6 x 72.5 kg

**Rack Pull**

4 x 115 kg

4 x 137.5 kg

2 x 4 x 157.5 kg

4 x 4 x 167.5 kg

08/04

**Squat**

5 x 60 kg

5 x 95 kg

4 x 115 kg

2 x 3 x 132.5 kg

5 x 2 x 152.5 kg

**Bench**

5 x 55 kg

4 x 65 kg

2 x 3 x 77.5 kg

2 x 2 x 87.5 kg

1 x 100 kg

3 x 82.5 kg

5 x 72.5 kg

7 x 60 kg

**Dumbbell Bench**

3 x 7 x 75 lbs

### Re: Sam's Strength Training Journal

Posted: **Thu Apr 08, 2010 6:16 am**

by **chewybaws**

I almost missed that 190kg squat on the last page! Incredible work man

Do you follow any set routine for your working out, or do you just do reps/sets/weight as you feel?

### Re: Sam's Strength Training Journal

Posted: **Thu Apr 08, 2010 6:41 am**

by **sosso**

Thanks chewy. I've been following a couple of Sheiko routines. Started with #29, then did #37, then tested my 1RM's and started #29 again, using those new 1RM's as the starting weights.

http://elitefts.com/sheiko/Here's an excel spreadsheet if anyone's interested -

http://forum.bodybuilding.com/attachmen ... 1243388073

### Re: Sam's Strength Training Journal

Posted: **Sun Apr 11, 2010 10:13 pm**

by **sosso**

12/04

**Squat**

5 x 60 kg

5 x 105 kg

4 x 125 kg

2 x 3 x 142.5 kg

4 x 2 x 162.5 kg

**Bench**

5 x 60 kg

3 x 80 kg

3 x 2 x 100 kg

This wasn't the plan, but just felt like going a bit heavier. The bench routine kind of frustrates me.

**Squat**

3 x 60 kg

3 x 115 kg

3 x 132.5 kg

4 x 3 x 152.5 kg

### Re: Sam's Strength Training Journal

Posted: **Wed Apr 14, 2010 2:06 am**

by **sosso**

14/04

**10cm Deficit Deadlift**

3 x 105 kg

2 x 3 x 125 kg

4 x 3 x 140 kg

**Bench**

5 x 60 kg

3 x 80 kg

2 x 3 x 90 kg

3 x 2 x 95 kg

10 x 60 kg

I was planning to do some rack pulls but ran out of time. Got some work to catch up on now but might go back in tomorrow to finish what I missed today.

### Re: Sam's Strength Training Journal

Posted: **Sat Apr 17, 2010 10:05 pm**

by **sosso**

18/04

**Squat**

5 x 60 kg

5 x 95 kg

4 x 115 kg

3 x 130 kg

6 x 3 x 150 kg

**Bench**

5 x 55 kg

4 x 65 kg

2 x 3 x 75 kg

7 x 3 x 90 kg

**Strict Press**

5 x 4 x 55 kg

### Re: Sam's Strength Training Journal

Posted: **Tue Apr 20, 2010 11:39 pm**

by **sosso**

21/04

**Squat**

5 x 60 kg

5 x 95 kg

4 x 115 kg

2 x 3 x 132.5 kg

5 x 3 x 152.5 kg

**Bench**

5 x 60 kg

5 x 72.5 kg

5 x 4 x 82.5 kg

**Dumbbell Flys**

5 x 10 x 15 kg

**Push Press**

2 x 5 x 70 kg

### Re: Sam's Strength Training Journal

Posted: **Wed Apr 21, 2010 4:22 pm**

by **Rob PMFF**

Hey congrats on the 100 kg benching. I know your PR is 110 kg last month, but still.

Do you figure out your 1RM any particular way before you actually do it? Like any math formula? Or do you just put weight on the bar and try it out? Do you use a spotter when you do this?

### Re: Sam's Strength Training Journal

Posted: **Wed Apr 21, 2010 9:43 pm**

by **sosso**

Hey thanks Rob.

With my 1RM attempts I don't use any set percentages for warm-ups, but if I was going to try a 200 kg squat, I might do this -

5 x 60

3 x 90

2 x 120

1 x 140

1 x 170

1 x 200

Sometimes I use a spotter for bench press, but normally just count on the safety bars on the power rack.

### Re: Sam's Strength Training Journal

Posted: **Thu Apr 22, 2010 8:55 pm**

by **sosso**

23/04

Just went in for a quick workout today, to do what will probably be my only bodybuilding style workout for the year.. and even then, there wasn't much to it. Just did some shoulder stuff.

**Seated Dumbbell Press**

8 x 20 kg

3 x 6 x 32.5 kg

**Dumbbell Arnold Press**

3 x 8 x 25 kg

Then did a few clean and jerks with 60 kg..

So that was it.. I'll probably do deadlifts some time on the weekend.

### Re: Sam's Strength Training Journal

Posted: **Mon Apr 26, 2010 10:38 pm**

by **sosso**

27/04

**Bench**

5 x 55 kg

4 x 65 kg

2 x 3 x 77.5 kg

2 x 3 x 87.5 kg

3 x 2 x 95 kg

**Deadlift**

5 x 60 kg

3 x 105 kg

3 x 125 kg

2 x 3 x 147.5 kg

2 x 3 x 167.5 kg

3 x 2 x 180 kg

3 x 2 x 167.5 kg

That absolutely hammered me..

**Bench**

5 x 55 kg

5 x 65 kg

4 x 5 x 77.5 kg

### Re: Sam's Strength Training Journal

Posted: **Thu Apr 29, 2010 6:15 am**

by **sosso**

29/04

I trained tonight at about 7:30, which was a nice change. I normally go in the mornings but I think I'm going to start going around 7:30 more often because it's a lot quieter and cooler inside the gym with winter coming up pretty soon.

**Squat**

5 x 60 kg

5 x 95 kg

4 x 115 kg

3 x 132.5 kg

6 x 3 x 152.5 kg

**Bench**

5 x 60 kg

3 x 80 kg

2 x 90 kg

3 x 3 x 100 kg

2 x 10 x 60 kg

### Re: Sam's Strength Training Journal

Posted: **Sat May 01, 2010 10:03 pm**

by **sosso**

02/05

Day 1 of Sheiko #37

**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 95 kg

2 x 5 x 115 kg

5 x 5 x 132.5 kg

**Bench**

6 x 55 kg

2 x 6 x 65 kg

4 x 6 x 72.5 kg