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Sam's Strength Training Journal


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31/01

 

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

4 x 60 kg

2 x 3 x 70 kg

7 x 3 x 80 kg

 

OH Press

5 x 40 kg

2 x 4 x 50 kg

3 x 4 x 60 kg

 

I think I've gained some strength on overheads. 60 felt much lighter than it has in the past

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I'm excited to try the belt. It's going to be a birthday present for myself Actually if people ask me what I would like for my birthday I'm just going to suggest that they give me money for the belt.

 

30 inches = 76.2 cm

15 inches = 38.1 cm

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Haha yeah my legs are getting quite large..

 

03/02

 

Squat

5 x 60 kg

5 x 90 kg

4 x 105 kg

2 x 3 x 125 kg

5 x 3 x 145 kg

 

Bench

5 x 55 kg

5 x 65 kg

5 x 4 x 75 kg

 

DB Flys

3 x 10 x 15 kg

 

Seated DB Press (no back support)

10 x 20 kg

3 x 6 x 25 kg

 

Clean & Press

3 x 5 x 50 kg

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07/02

 

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

6 x 50 kg

5 x 60 kg

2 x 4 x 70 kg

2 x 3 x 80 kg

2 x 2 x 85 kg

2 x 3 x 80 kg

4 x 70 kg

6 x 60 kg

8 x 50 kg

 

DB Bench

4 x 10 x 30 kg

 

Well that's Sheiko #29 done. I'll move on to #37 soon.

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10/02

 

Bench

5 x 50 kg

2 x 4 x 60 kg

2 x 3 x 70 kg

5 x 3 x 75 kg

1 x 100 kg

1 x 105 kg PB

 

I was going to wait another 4 weeks to go for some new PB's but was feeling frustrated with the light weights and figured it couldn't really hurt.. The plan was to go for 105 at the end of the next 4 weeks, but I'll just aim for 110 instead, since 105 felt pretty easy.

 

Squat

5 x 60 kg

5 x 90 kg

2 x 5 x 107.5 kg

5 x 5 x 125 kg

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Thanks chewy. Hopefully I'll go for 110 kg in about a month.

 

12/02

 

Power Clean

5 x 40 kg

5 x 60 kg

 

Deadlift

5 x 100 kg

5 x 120 kg

2 x 140 kg

1 x 170 kg

1 x 210 kg PB

 

This was not the plan.. but anyway.. I'm happy

 

Incline Bench

5 x 5 x 75 kg

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17/02

 

It's my birthday today, but I went to the gym anyway. When I arrived home my sister had made a batch of mini doughnuts!

 

http://img.photobucket.com/albums/v52/essjayyell/photo-1.jpg

 

Squat

5 x 60 kg

5 x 90 kg

2 x 4 x 107.5 kg

2 x 3 x 125 kg

5 x 2 x 145 kg

 

Bench

5 x 50 kg

4 x 60 kg

2 x 3 x 70 kg

6 x 2 x 80 kg

 

DB Bench

3 x 6 x 75 lbs

 

Squat

3 x 100 kg

3 x 117.5 kg

4 x 3 x 135 kg

 

Here's the last set of 3 x 135 squats

 

http://www.youtube.com/watch?v=EvsK25-dluc

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Thanks Joe.

 

Back at it today after a few days off.. I was just really busy helping a friend move house and seeing my family over the weekend.

 

22/02

 

Deadlift

4 x 100 kg

2 x 4 x 120 kg

4 x 4 x 140 kg

 

These were supposed to be deadlift up to the knees, but I forgot..

 

Bench

5 x 50 kg

2 x 5 x 60 kg

5 x 4 x 70 kg

1 x 100 kg

 

DB Bench

3 x 7 x 80 lbs

6 x 80 lbs

 

Deadlift

4 x 100 kg

4 x 120 kg

2 x 3 x 140 kg

5 x 3 x 150 kg

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24/02

 

Left my little book at home, so decided to forget the program for today & lift some heavier weights.

 

Squat

5 x 60 kg

5 x 100 kg

3 x 120 kg

3 x 140 kg

3 x 160 kg

3 x 170 kg

5 x 140 kg

 

Push Press

5 x 40 kg

7 x 50 kg

5 x 60 kg

1 x 80 kg

1 x 90 kg

 

DB Bench

2 x 7 x 75 lbs

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27/02

 

Squat

4 x 60 kg

4 x 90 kg

4 x 107.5 kg

2 x 3 x 125 kg

6 x 3 x 135 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

4 x 75 kg

5 x 70 kg

6 x 60 kg

10 x 50 kg

 

DB Bench

3 x 10 x 32.5 kg

 

Squat

3 x 100 kg

3 x 117.5 kg

4 x 2 x 135 kg

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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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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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