Rob's strength journey, Goal: 600kg
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RobS10/03/10 @ 22:13
Tom_Martin said:
If you have a lat pull down and are up for a challenge you can use this piece of equipment for a brutal take on the glute ham raise.
Lock your ankles in facing the opposite way you would if you were doing a lat pull down (hopefully your lat pull down lets you adjust the hight of the bit that looks your legs in)
Put some weight on the stack, do a pull down and keep the weight held behind your neck, now do a glute ham raise using the weight stack as assistance weight. Aim to progress each time by using less assistance weight. When you can do a single glute ham raise without using any assistance from the machine, you will have extremely strong hamstrings! I worked up to doing a rep with a 5kg plate held to my chest, the first time I tried a proper ghr machine I fired off 20 reps pretty easily...
If you have a lat pull down and are up for a challenge you can use this piece of equipment for a brutal take on the glute ham raise.
Lock your ankles in facing the opposite way you would if you were doing a lat pull down (hopefully your lat pull down lets you adjust the hight of the bit that looks your legs in)
Put some weight on the stack, do a pull down and keep the weight held behind your neck, now do a glute ham raise using the weight stack as assistance weight. Aim to progress each time by using less assistance weight. When you can do a single glute ham raise without using any assistance from the machine, you will have extremely strong hamstrings! I worked up to doing a rep with a 5kg plate held to my chest, the first time I tried a proper ghr machine I fired off 20 reps pretty easily...
Thanks for your input Tom, I've had a read about your hamstring work that aided you along the way to a phenomenal deadlift hence, I've started direct hamstring work. I'll be sure to take your advice on using the lat pulldown machine - i'll look forward to the strange looks from the bicep boys!
RobS said:
Thanks for your input Tom, I've had a read about your hamstring work that aided you along the way to a phenomenal deadlift hence, I've started direct hamstring work. I'll be sure to take your advice on using the lat pulldown machine - i'll look forward to the strange looks from the bicep boys!
Thanks for your input Tom, I've had a read about your hamstring work that aided you along the way to a phenomenal deadlift hence, I've started direct hamstring work. I'll be sure to take your advice on using the lat pulldown machine - i'll look forward to the strange looks from the bicep boys!
You will get very strange looks. Most people think it's some kind of ab exercise, I don't know why. If your hamstrings are a weakpoint (probably will be if you've not paid attention to them before) then there's definitely loads to be gained from bringing them up!
RobS13/03/10 @ 13:30
Thanks again. I'll be trying these on Wednesday.
Quick session today, Thought I'd go in and have a crack at another deadlift PB - this will be the third week in a row that I've increased my deadlift PB.
Deadlifts
1 x 6 100kg
1 x 4 140kg
1 x 2 180kg
1 x 2 210kg
1 x 232.5kg difficult off the floor but once it started moving never really stopped. Will try again next week for 235.
Rack pulls
1 x 3 240kg
1 x 3 250kg
1 x 2 260kg
1 x 270kg
Quick session today, Thought I'd go in and have a crack at another deadlift PB - this will be the third week in a row that I've increased my deadlift PB.
Deadlifts
1 x 6 100kg
1 x 4 140kg
1 x 2 180kg
1 x 2 210kg
1 x 232.5kg difficult off the floor but once it started moving never really stopped. Will try again next week for 235.
Rack pulls
1 x 3 240kg
1 x 3 250kg
1 x 2 260kg
1 x 270kg
RobS15/03/10 @ 19:46
Todays session.
Flat barbell bench
1 x 6 60kg
1 x 4 80kg
3 x 5 110kg
1 x 4 110kg
Incline dumbell bench
3 x 6 44kg
1 x 7 44kg
CGBP
1 x 6 90kg
1 x 5 90kg
Weighted dips
1 x 6 26kg
1 x 6 30kg
1 x 6 36kg
Barbell curls
1 x 10 40kg
1 x 6 50kg
2 x 6 55kg
Dumbell preacher curls
2 x 9 24kg
1 x 15 20kg
Flat barbell bench
1 x 6 60kg
1 x 4 80kg
3 x 5 110kg
1 x 4 110kg
Incline dumbell bench
3 x 6 44kg
1 x 7 44kg
CGBP
1 x 6 90kg
1 x 5 90kg
Weighted dips
1 x 6 26kg
1 x 6 30kg
1 x 6 36kg
Barbell curls
1 x 10 40kg
1 x 6 50kg
2 x 6 55kg
Dumbell preacher curls
2 x 9 24kg
1 x 15 20kg
RobS17/03/10 @ 08:53
Yesterdays session
Squats
1 x 8 90kg
1 x 6 120kg
1 x 4 140kg
1 x 3 160kg
3 x 3 175kg
1 x 8 140kg - ATG
SLDL
4 x 6 90kg
Calf raises
3 x 15 full stack
Squats
1 x 8 90kg
1 x 6 120kg
1 x 4 140kg
1 x 3 160kg
3 x 3 175kg
1 x 8 140kg - ATG
SLDL
4 x 6 90kg
Calf raises
3 x 15 full stack
RobS18/03/10 @ 09:40
Yesterdays session.
Strict military press
1 x 10 40kg
1 x 6 60kg
1 x 5 65kg
1 x 3 70kg
1 x 4 70kg - had to really grind out that last one.
1 x 6 65kg
1 x 8 60kg
Single arm dumbell push press
2 x 6 30kg Left arm
2 x 6 30kg Right arm
2 x 6 34kg Left arm
1 x 5 34kg Right arm
1 x 6 34kg Right arm
First session doing these so I'm getting used to balancing the dumbell before I go any heavier.
Lateral raises
3 x 10 18kg
Static barbell holds
double overhand no chalk/straps
130kg 12s
140kg 12s
150kg 12s - really had to grind this one out.
155kg 8s
Had a quick go at those glute ham raises on the lat pulldown that Tom described just to get a feel. around 20kg of aided resistance seemed about right for now.
Strict military press
1 x 10 40kg
1 x 6 60kg
1 x 5 65kg
1 x 3 70kg
1 x 4 70kg - had to really grind out that last one.
1 x 6 65kg
1 x 8 60kg
Single arm dumbell push press
2 x 6 30kg Left arm
2 x 6 30kg Right arm
2 x 6 34kg Left arm
1 x 5 34kg Right arm
1 x 6 34kg Right arm
First session doing these so I'm getting used to balancing the dumbell before I go any heavier.
Lateral raises
3 x 10 18kg
Static barbell holds
double overhand no chalk/straps
130kg 12s
140kg 12s
150kg 12s - really had to grind this one out.
155kg 8s
Had a quick go at those glute ham raises on the lat pulldown that Tom described just to get a feel. around 20kg of aided resistance seemed about right for now.
RobS20/03/10 @ 15:22
Another deadlift session another PB, I'm getting used to this 
a few 60kg powercleans to warmup.
Deadlifts
1 x 6 100kg
1 x 4 140kg
1 x 3 160kg
1 x 2 190kg
1 x 2 210kg
1 x 235kg - went up in the same fashion to the 232.5 last week, could have done more but my nose started to bleed heavilly after the lift.
Glute Hamstring raises
on the lat pulldown machine.
4 x 6 25kg assistance.
Barbell rows
1 x 6 80kg
2 x 6 90kg
1 x 6 95kg
- still new to these so playing around with various positions to see what works best.
Did a few sets on a lat pulldown machine.
a few 60kg powercleans to warmup.
Deadlifts
1 x 6 100kg
1 x 4 140kg
1 x 3 160kg
1 x 2 190kg
1 x 2 210kg
1 x 235kg - went up in the same fashion to the 232.5 last week, could have done more but my nose started to bleed heavilly after the lift.
Glute Hamstring raises
on the lat pulldown machine.
4 x 6 25kg assistance.
Barbell rows
1 x 6 80kg
2 x 6 90kg
1 x 6 95kg
- still new to these so playing around with various positions to see what works best.
Did a few sets on a lat pulldown machine.
RobS25/03/10 @ 15:44
Mondays session.
Went to another gym with a friend, the benches were crap, couldn't set the incline how I liked.
Flat barbell bench
1 x 6 60kg
1 x 5 100kg
1 x 3 110kg
1 x 2 120kg
1 x 130kg! new pb.
Incline dumbell bench
1 x 5 44kg
2 x 8 40kg
Did a few sets of curls and dips.
Went to another gym with a friend, the benches were crap, couldn't set the incline how I liked.
Flat barbell bench
1 x 6 60kg
1 x 5 100kg
1 x 3 110kg
1 x 2 120kg
1 x 130kg! new pb.
Incline dumbell bench
1 x 5 44kg
2 x 8 40kg
Did a few sets of curls and dips.
RobS25/03/10 @ 15:51
Last nights session
Had to do legs and shoulders tomorrow as I'm out on the piss tonight.
Military press
1 x 10 40kg
3 x 5 65kg
1 x 6 65kg
Squats
Went really low with these as i feel my depth needs work.
1 x 8 90kg
1 x 6 120kg
1 x 6 140kg
3 x 5 150kg - these felt hard.
Single arm dumbell push press
L = 6 x 36kg
R = 6 x 36kg
L = 6 x 36kg
R = 5 x 36kg
L = 7 x 36kg
R = 6 x 36kg
SLDL
1 x 8 60kg
4 x 6 100kg
Side raises
3 x 10 18kg
Had to do legs and shoulders tomorrow as I'm out on the piss tonight.
Military press
1 x 10 40kg
3 x 5 65kg
1 x 6 65kg
Squats
Went really low with these as i feel my depth needs work.
1 x 8 90kg
1 x 6 120kg
1 x 6 140kg
3 x 5 150kg - these felt hard.
Single arm dumbell push press
L = 6 x 36kg
R = 6 x 36kg
L = 6 x 36kg
R = 5 x 36kg
L = 7 x 36kg
R = 6 x 36kg
SLDL
1 x 8 60kg
4 x 6 100kg
Side raises
3 x 10 18kg