Sam's Strength Training Journal

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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sosso
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Re: Sam's Strength Training Journal

#451 Postby sosso » Tue May 04, 2010 6:08 am

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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sosso
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Re: Sam's Strength Training Journal

#452 Postby sosso » Sun May 16, 2010 4:38 am

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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sosso
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Re: Sam's Strength Training Journal

#453 Postby sosso » Wed May 19, 2010 1:26 am

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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sosso
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Re: Sam's Strength Training Journal

#454 Postby sosso » Fri May 21, 2010 6:19 am

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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sosso
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Re: Sam's Strength Training Journal

#455 Postby sosso » Sun May 23, 2010 10:05 pm

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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sosso
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Re: Sam's Strength Training Journal

#456 Postby sosso » Wed May 26, 2010 1:53 am

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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robert
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Re: Sam's Strength Training Journal

#457 Postby robert » Wed May 26, 2010 2:00 am

Excellent!

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

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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sosso
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Re: Sam's Strength Training Journal

#458 Postby sosso » Wed May 26, 2010 2:29 am

Thanks Robert! I'm 235 lbs at the moment, up from 165 lbs two years ago. Pretty happy with that :)

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robert
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Re: Sam's Strength Training Journal

#459 Postby robert » Wed May 26, 2010 2:31 am

Holy crap!

That is amazing!

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

Really....well done!


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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sosso
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Re: Sam's Strength Training Journal

#460 Postby sosso » Sat May 29, 2010 1:54 am

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

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VeganEssentials
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Re: Sam's Strength Training Journal

#461 Postby VeganEssentials » Sat May 29, 2010 5:54 pm

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!
"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

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sosso
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Re: Sam's Strength Training Journal

#462 Postby sosso » Tue Jun 01, 2010 1:56 am

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

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sosso
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Re: Sam's Strength Training Journal

#463 Postby sosso » Tue Jun 01, 2010 3:13 am

Second set of 3 x 160 kg and third set of 2 x 180 kg


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chewybaws
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Re: Sam's Strength Training Journal

#464 Postby chewybaws » Tue Jun 01, 2010 3:33 am

Damn strong work man! I love watching your videos

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Rob PMFF
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Re: Sam's Strength Training Journal

#465 Postby Rob PMFF » Tue Jun 01, 2010 9:30 am

Great lift! Makes my back hurt just watching it :lol:
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