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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Tue May 04, 2010 6:08 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
04/05

I was just planning to do deadlifts today, but there was no room when I arrived, so I thought I'd warm up with some squats while I was waiting. It turned out to be a bit more than a warm up..

Squat
5 x 60 kg
3 x 100 kg
2 x 120 kg
2 x 140 kg
3 x 160 kg
2 x 170 kg

Deadlift
5 x 60 kg
5 x 105 kg
3 x 125 kg
2 x 4 x 147.5 kg
4 x 3 x 157.5 kg

Strict Press
6 x 50 kg
3 x 5 x 60 kg

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Sun May 16, 2010 4:38 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Haven't logged the last few workouts, so here they are -

07/05

Press
5 x 47.5 kg
5 x 55 kg
8 x 60 kg

5 x 10 x 40 kg

Dumbbell Rows
3 x 7 x 100 lbs


09/05

Deadlift
5 x 60 kg
3 x 100 kg

5 x 122.5 kg
5 x 142.5 kg
10 x 160 kg - done as sets of 2, with 20 sec in between each.


11/05

Trained with Adam Macdougall from the Newcastle Knights tonight.. He's a strong deadlifter..

Bench
5 x 60 kg
3 x 80 kg
4 x 100 kg
2 x 3 x 100 kg

Instead of the really high volume bench day I prefer to get a bit of heavier work in once a week.

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

Dumbbell Bench
5 x 10 x 30 kg


14/05

Squat
5 x 60 kg
5 x 95 kg
2 x 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
6 x 2 x 87.5 kg

Squat
3 x 105 kg
3 x 125 kg
4 x 3 x 142.5 kg

16/05

I did some trap bar deads today. The bar weighs 30 kg..

Trap Bar Deadlift
5 x 70 kg
3 x 110 kg
2 x 160 kg
1 x 210 kg
2 x 230 kg

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

Power Clean
5 x 60 kg
3 x 80 kg

Video of the trap bar deadlifts from today (the bar weighs 30 kg)


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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Wed May 19, 2010 1:26 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
19/05

I tried my new Strength Shop lever belt today. Gotta say it's really good. Very supportive & comfortable.

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

Bench
5 x 60 kg
3 x 80 kg
4 x 3 x 100 kg

Squat
3 x 105 kg
3 x 125 kg
4 x 2 x 142.5 kg

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Fri May 21, 2010 6:19 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
21/05

The Knights are playing a home game tonight and my gym is right next to the stadium, so there was nowhere to park. I went to my old gym and did some squats and bench.

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 152.5 kg

Bench
5 x 60 kg
3 x 80 kg
2 x 2 x 100 kg
10 x 80 kg
12 x 60 kg

Squat
5 x 95 kg
5 x 115 kg
5 x 5 x 130 kg

I think I'm going to be quite sore in the morning..

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Sun May 23, 2010 10:05 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
24/05

Deadlift
5 x 60 kg
4 x 100 kg
4 x 125 kg
2 x 4 x 145 kg
3 x 4 x 160 kg

Was supposed to do four sets, but felt sore after the third for some reason.. annoying. Thought it would be best to stop there.

Bench (paused)
6 x 60 kg
5 x 70 kg
2 x 4 x 80 kg
2 x 2 x 90 kg
4 x 80 kg
8 x 60 kg

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Wed May 26, 2010 1:53 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
26/05

Bench
5 x 60 kg
3 x 70 kg
3 x 80 kg
4 x 3 x 100 kg

Squat
5 x 60 kg
5 x 95 kg
5 x 115 kg
2 x 5 x 135 kg
5 x 4 x 142.5 kg

Bench
6 x 60 kg
6 x 70 kg
4 x 6 x 80 kg

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Wed May 26, 2010 2:00 am 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Excellent!

By the way, I love the gains you've made! I've shared some photos with others.....very impressive!

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Wed May 26, 2010 2:29 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Thanks Robert! I'm 235 lbs at the moment, up from 165 lbs two years ago. Pretty happy with that :)

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Wed May 26, 2010 2:31 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Holy crap!

That is amazing!

I know VeganEssentials is super impressed too! As are many others.

Really....well done!

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Sat May 29, 2010 1:54 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
29/05

Squat
5 x 60 kg
5 x 95 kg
4 x 115 kg
2 x 3 x 132.5 kg
2 x 3 x 152.5 kg
3 x 2 x 162.5 kg

Bench (paused)
5 x 60 kg
4 x 70 kg
2 x 3 x 80 kg
5 x 3 x 90 kg

Squat
5 x 100 kg
4 x 120 kg
2 x 3 x 132.5 kg
4 x 2 x 152.5 kg

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Last edited by sosso on Sat May 29, 2010 7:13 pm, edited 1 time in total.

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Sat May 29, 2010 5:54 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
sosso wrote:
Thanks Robert! I'm 235 lbs at the moment, up from 165 lbs two years ago. Pretty happy with that :)


Holy crap, you're now officially larger than I am! :D

Great work, Sam. You're a shining example of simple and effective strength training being the most useful and productive way to train for exceptional gains. You're going to be a big motivating factor in my work to come back stronger this year - congratulations on making some of the greats gains I've ever seen in such a short time frame!

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Tue Jun 01, 2010 1:56 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Thanks VE :D

I think keeping things simple is the way to go. Lift heavy and as often as you can manage without getting burnt out, get plenty of rest, plenty of food. There's not much more to it really.

01/06

Bench
5 x 55 kg
4 x 65 kg
2 x 3 x 75 kg
2 x 3 x 87.5 kg
3 x 2 x 95 kg

Deadlift
5 x 60 kg
5 x 105 kg
4 x 125 kg
2 x 3 x 145 kg
2 x 3 x 160 kg
3 x 2 x 180 kg

CG Bench
10 x 60 kg
3 x 8 x 70 kg

Dumbbell Bench
3 x 5 x 85 lbs

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Last edited by sosso on Tue Jun 01, 2010 3:15 am, edited 1 time in total.

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Tue Jun 01, 2010 3:13 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Second set of 3 x 160 kg and third set of 2 x 180 kg


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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Tue Jun 01, 2010 3:33 am 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
Damn strong work man! I love watching your videos

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Tue Jun 01, 2010 9:30 am 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
Great lift! Makes my back hurt just watching it :lol:

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