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Sam's Strength Training Journal


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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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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)

 

http://www.youtube.com/watch?v=2D93JVhuq1Q

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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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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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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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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

Edited by sosso
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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!

 

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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Thanks VE

 

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

Edited by sosso
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Great work, and I'm definitely enjoying the Souls of Mischief you threw in there for the soundtrack

 

Thanks. It's one of my favourites

 

03/06

 

Squat

5 x 60 kg

5 x 95 kg

4 x 115 kg

2 x 3 x 132.5 kg

6 x 3 x 152.5 kg

 

Bench

5 x 60 kg

5 x 70 kg

5 x 5 x 80 kg

 

Dumbbell Bench

3 x 10 x 32.5 kg

 

Power Clean & Press (one clean each set)

2 x 5 x 50 kg

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Haha yeah I have been a bit slack over here lately. Still training as usual but I'm doing a push/pull/squat style split. I'm aiming for a new squat and maybe deadlift PR soon. That 100 kg push press in the video above was a PR!

 

Here's a few of my most recent sessions -

 

18/08

 

Power Cleans

2 x 5 x 60

3 x 3 x 80

2 x 3 x 90

 

Deadlift

5 x 60

4 x 100

3 x 130

3 x 150

9 x 180

 

20/08

 

Squat

2 x 5 x 60

4 x 100

3 x 130

2 x 150

4 x 170

3 x 180 - singles, all felt solid. I'll aim to do some singles with 190 next time.

10 x 100

 

22/08

 

Push Press

5 x 40

5 x 50

5 x 60

4 x 70

3 x 90

5 x 3 x 80

 

Seated Dumbbell Press - no back support

3 x 5 x 25's

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I'm doing more Olympic lifting these days. Still need to learn to snatch properly.

 

Here's my log from today

 

16/09

 

Full Cleans

3 x 40

3 x 50

1 x 60

1 x 70

1 x 80

1 x 90

4 x 100

 

Push Press

3 x 40

3 x 60

4 x 3 x 85

 

Front Squat

3 x 80

2 x 100

1 x 115

1 x 120

1 x 130 PB - more in the bag. Will aim for 140 next time.

 

Here's a video of a 100 kg clean from last week -

 

http://www.youtube.com/watch?v=O9sI8TWcC_Q

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