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Sam's Strength Training Journal


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Thanks Robert. I've been feeling great lately and love increasing my total. I'm hoping to squat 200 kg (440) before my birthday in February. I think my max would be around 170-175 kg (375-385) at the moment and I don't feel like I'm going to slow down any time soon

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Thanks Robert. I've been feeling great lately and love increasing my total. I'm hoping to squat 200 kg (440) before my birthday in February. I think my max would be around 170-175 kg (375-385) at the moment and I don't feel like I'm going to slow down any time soon

 

Looking forward to seeing the 200kg squat barrier fall in time. Your progress is definitely inspiring - just goes to show what happens when basic, solid training programs and hard work are combined properly!

 

By the way, what's the bodyweight at these days?

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Thanks VE! At the moment I weigh about 97 kg / 214 lbs in the morning.

 

Wow, that makes it a change of 19kg in bodyweight since you started your log with your first post a bit over a year ago. Between that and your strength gains, it's very impressive! Keep up the exceptional work, and I'm waiting for that 200kg squat!

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I'll go for 200 soon. I thought a 20 kg increase from my previous max might be too much.

 

18/10

 

Squat

5 x 60 kg

5 x 105 kg

5 x 115 kg

5 x 125 kg

5 x 135 kg

3 x 147.5 kg

8 x 125 kg

 

Bench

5 x 60 kg

5 x 75 kg

5 x 80 kg

5 x 85 kg

5 x 90 kg

3 x 1 x 97.5 kg - should have been 3 reps, but pretty happy anyway considering my max is 100

8 x 85 kg

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21/10

 

Squat

8 x 60 kg

5 x 105 kg

5 x 115 kg

5 x 125 kg

5 x 135 kg

6 x 145 kg

10 x 100 kg

 

Couldn't find the 1.25's so I thought I should do a little extra..

 

Bench

8 x 60 kg

5 x 75 kg

5 x 80 kg

5 x 85 kg

5 x 90 kg

4 (+1) x 95 kg

 

Better than last week I guess..

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24/10

 

Squat

5 x 60 kg

5 x 107.5 kg

5 x 117.5 kg

5 x 132.5 (was supposed to be 127.5.. oops)

5 x 127.5 kg

 

Then did a mixture of powercleans, cleans, overhead press..

 

Power Clean

5 x 50 kg

5 x 60 kg

3 x 80 kg

1 x 90 kg PB

 

Clean

3 singles @ 100 kg PB

First two without belt, third with belt.

 

My technique was a bit off.. I don't think I start with my hips low enough and my back was a bit arched.

 

OH Press

2 x 5 x 60 kg

5 x 70 kg (push)

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Here's a couple of videos from Saturday's workout. My technique is not the best.. The first video is a 100 kg clean and the second is 3 x 80 kg and 1 x 90 kg power cleans.

 

http://www.youtube.com/watch?v=i-BDdbkFP8Q

 

http://www.youtube.com/watch?v=a97sP7FH6uI

 

26/10

 

Squat

5 x 60 kg

5 x 107.5 kg

5 x 117.5 kg

5 x 127.5 kg

5 x 137.5 kg

3 x 150 kg

8 x 127.5 kg

 

Bench

5 x 60 kg

5 x 70 kg

5 x 80 kg

5 x 85 kg

5 x 90 kg

 

I'm at the point where bench is getting pretty heavy for me. Today was supposed to have a triple at 97.5 kg but it wasn't going to happen.. I might do a de-load. Doing working sets at 90 % of my max takes its toll.

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I have to say, Sam, you're turning into a proper beast with your lifting over the past year. Fantastic progress, and I don't think it'll be too long before that 200kg deadlift comes around based on how easily the 190 went up! You've got great speed through the entire lift on that clip you posted - I think you'd have had a fair shake at that 200kg if you'd gone for it, but then again, every time I used to hit a PR, I'd try to make a 2nd one right afterward

 

Great progress all around!

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Don't let JP's sensible advice get in the way of a break-yourself-at-all-costs multiple PR day!

 

Haha I might have one of those days soon. I can feel a squat PB coming soon!

 

28/10

 

Squat

5 x 60 kg

5 x 110 kg

5 x 120 kg

5 x 130 kg

5 x 140 kg

5 x 150 kg

 

Bench

5 x 55 kg

5 x 65 kg

5 x 75 kg

5 x 85 kg

5 x 95 kg

 

I decided to start lighter and use 10 kg increments and it was better.

 

Incline DB Bench

2 x 7 x 30 kg

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Thank you!

 

04/11

 

I usually squat first, but the racks were being used and I didn't want to waste time.

 

Bench (Paused)

5 x 50 kg

5 x 60 kg

5 x 70 kg

5 x 80 kg

5 x 90 kg

8 x 80 kg

 

Squat

5 x 60 kg

5 x 112.5 kg

5 x 122.5 kg

5 x 132.5 kg

5 x 142.5 kg

5 x 152.5 kg

 

Incline DB Bench

2 x 8 x 30 kg

11 x 26 kg

 

My arms were burning at this point. Good workout.

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Haha thanks mate

 

07/11

 

Today must have been Annoying Gym Cliche's Day Out. Think of every annoying person you've seen in a gym and they were at mine today. Team Upper Body was out in force, Mr Squat Rack Curls was there, Mr Out-Of-Shape Loudmouth, who gives everyone advice but doesn't know how to do anything himself was there...you name it.

 

Squat

5 x 60 kg

5 x 112.5 kg

5 x 122.5 kg

2 x 5 x 132.5 kg

 

Push Press

5 x 62.5 kg

5 x 67.5 kg

5 x 72.5 kg

5 x 77.5 kg

 

5 x 60 kg - strict

 

Went home and did pushups. Sets of 60, 20, 20, 10.

 

I will go and do deadlifts tomorrow at the other gym (the one in my videos). I'm not a member there so I usually go once a week just for this workout. As soon as my current membership is over next month I'm signing up at this other gym.

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