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Sam's Strength Training Journal


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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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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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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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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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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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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

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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..

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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

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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

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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.

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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?

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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.

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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.

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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

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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

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