Martin's Training Journal
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| Wiegieboard |  | ... | 29-03-2011 @ 23:52 |
 as crimson as my last victims underclothing..... Member 899, 11368 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Roffall said: f**king lovely work that's a beast of a bench! Is that 24kg above bodyweight? Solid as f**k! | ||
| Roffall | | ... | 31-03-2011 @ 22:15 |
Member 2117, 118 posts SQ 140, BP 92.5, DL 175407.5 kgs @ 67kgs UnEq | Post Edited: 31.03.2011 @ 23:36 PM by Roffall Wiegieboard said: f**king lovely work that's a beast of a bench! Is that 24kg above bodyweight? Solid as f**k! Cheers. I feel I have more in me though. Yeah I guess it is 24kg over my BW, I never even thought about that. | ||
| Roffall | | 31/3/2011 | 31-03-2011 @ 23:35 |
Member 2117, 118 posts SQ 140, BP 92.5, DL 175407.5 kgs @ 67kgs UnEq | My brain is totally fried from my dissertation so I may struggle to remember what I did today. It consisted of a lot of random things. Bench Bar x loads 40kg x 10 60kg x 6 70kg x 3 (6 sets) Tricep extension (each arm) 12.5kg x 10 15kg x 10 15kg x 10 Dips BW x 5 BW x 5 +15kg x 5 +20kg x 5 +20kg x 5 +30kg x 3 Pull-ups BW x 6 (3 sets) BW x 4 'Morton' Push-downs 15kg x 8 17.5kg x 8 17.5kg x 8 15kg x 8 Pull-down Machine 70kg x 8 60kg x 6 60kg x 6 I think that was about it. I've probably missed a set or two or not counted enough reps but the general idea of todays session is there. I'm really looking forward to tomorrow for two reasons: 1) My dissertation will be finished (finally!) and 2) I will hopefully be going for a new PB in my squat. I'm thinking I should be able to equal my PB of 110kg so hopefully I'll go for 115kg or 120kg. | ||
| Wiegieboard | | ... | 31-03-2011 @ 23:45 |
as crimson as my last victims underclothing..... Member 899, 11368 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Good luck with the squat. Those are also really good dips you've got a strong chest. | ||
| Roffall | | 1/4/2011 | 01-04-2011 @ 19:04 |
Member 2117, 118 posts SQ 140, BP 92.5, DL 175407.5 kgs @ 67kgs UnEq | Post Edited: 01.04.2011 @ 19:04 PM by Roffall SquatsBar x loads 60kg x 6 80kg x 3 100kg x 1 120kg x 1 (Not quite deep enough) 120kg x 1 (Deeper but still not enough) 70kg x 8 (Practicing depth) I'm not going to count the 120kg as a PB because it wasn't to full depth I don't think. I'll be putting up the videos hopefully today so you can see them. I'll give it another shot in a couple of weeks after working on my depth. For the rest of the session I just did a couple of random things. Leg Lunges +36kg x 5 x 2 Stiff-leg deadlift 60kg x 5 x 2 80kg x 5 x 2 I doubt I'll be at the gym much next week, probably not until thursday. | ||
| Roffall | | 120kg Squat Attemp | 01-04-2011 @ 22:02 |
Member 2117, 118 posts SQ 140, BP 92.5, DL 175407.5 kgs @ 67kgs UnEq | |||
| Wiegieboard | | ... | 05-04-2011 @ 23:48 |
as crimson as my last victims underclothing..... Member 899, 11368 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | that 120 was plenty fast! Hope to see you nail it soon enough bud  your form is looking lovely. | ||
| Roffall | | ... | 07-04-2011 @ 21:59 |
Member 2117, 118 posts SQ 140, BP 92.5, DL 175407.5 kgs @ 67kgs UnEq | Wiegieboard said:that 120 was plenty fast! Hope to see you nail it soon enough bud your form is looking lovely.Cheers. That one was my second attempt. It was just a shame it was too high, I don't think it was far off though. | ||
| Roffall | | ... | 11-04-2011 @ 21:45 |
Member 2117, 118 posts SQ 140, BP 92.5, DL 175407.5 kgs @ 67kgs UnEq | Post Edited: 11.04.2011 @ 21:47 PM by Roffall I had a week off last week and this is my first session back.Bench Bar x 12 40kg x 8 60kg x 5 70kg x 3 80kg x 3 82.5kg x 3 (PB + 2.5kg) 70kg x 5 70kg x 5 60kg x 13 Military Press Bar x loads 40kg x 5 40kg x 5 40kg x 6 40kg x 10 Seated Rows (machine) 45kg x 5 75kg x 5 75kg x 5 75kg x 5 75kg x 5 80kg x 5 Pull-ups BW x 5 BW x 8 +8kg x 5 I finished of the session with some band stretches, rotator cuffs and bent over reverse fly exercises, 15 reps of each and 2 sets. By the end of it I could barely lift my arms! | ||
| Roffall | | ... | 12-04-2011 @ 23:34 |
Member 2117, 118 posts SQ 140, BP 92.5, DL 175407.5 kgs @ 67kgs UnEq | Today was quite a good deadlift day with my focus again mainly on my form. I think by about halfway through my sets I finally got it to a good level. Hopefully now I can start pushing myself a bit more and see some PBs! My sets for today were as follows: Deadlift 60kg x 5 80kg x 5 100kg x 5 120kg x 5 140kg x 3 120kg x 5 120kg x 5 120kg x 6 120kg x 7 70kg x ~12 Hyper Extensions BW x 15 +10kg x 15 (3 sets) +10kg x 10 | ||
| Roffall | | ... | 14-04-2011 @ 22:23 |
Member 2117, 118 posts SQ 140, BP 92.5, DL 175407.5 kgs @ 67kgs UnEq | Close-grip Bench Bar x 10 40kg x 8 60kg x 5 70kg x 5 I then moved my grip in because I was apparently using more of a medium grip. 60kg x 5 70kg x 3 70kg x 3 70kg x 3 Push Press Bar x 5 - just to get a feel for them 40kg x 5 50kg x 5 50kg x 5 50kg x 5 50kg x 5 Pull-ups BW x 8 BW x 8 BW x some random amount like 4 'cos I kept laughing BW x 7 Banded Push-dows (Machine) 10kg x 5 17.5kg x 5 21kg x 5 21kg x 5 21kg x 1 15kg x 8 Shoulder Health Supersets 3 sets of: Banded pull aparts x 20 Banded Shoulder Dislocations x 20 Rear Delt Dumbell Flyes: 4kgs x 20 reps Rotator Cuff Dumbell Raises: 2kgs x 20 reps Great session tonight and I had a lot of fun. I attempted push press for the first time. I wasn't the best at it but I'm sure I will improve. The supersets at the end really kill me! | ||
| Roffall | | New PB! | 15-04-2011 @ 23:37 |
Member 2117, 118 posts SQ 140, BP 92.5, DL 175407.5 kgs @ 67kgs UnEq | Post Edited: 15.04.2011 @ 23:46 PM by Roffall I had a great session today getting a new squat PB, this time with good depth. Two weeks ago when I last tried it I was shy of the correct depth but after working on I think I've got it.My lifts for today were: Squat Bar x Loads 60kg x 5 80kg x 5 90kg x 5 100kg x 3 110kg x 1 - Felt good (Previous PB) 120kg x 1 - A bit wobbly :S (PB) 100kg x 3 100kg x 3 90kg x 3 Decline Sit-ups BW x 15 +5kg (on chest) x 15 (3 sets) Standing Leg Raises 3 sets of 20 Bicep Curls Dumbbell: 12.5kg (Each Arm) x 5 15kg (EA) x 8 (3 sets) EZ bar: 30kg x 8 Overall it was another fun session and I'm really pleased that I got the 120kg Squat. The videos are uploading as I write this. | ||
| Roffall | | Squat 120kg PB Video | 15-04-2011 @ 23:44 |
Member 2117, 118 posts SQ 140, BP 92.5, DL 175407.5 kgs @ 67kgs UnEq | It finished uploading pretty quick so here it is: | ||
| Roffall | | ... | 18-04-2011 @ 22:41 |
Member 2117, 118 posts SQ 140, BP 92.5, DL 175407.5 kgs @ 67kgs UnEq | Todays session went as follows: Bench Bar x Loads 40kg x 8 60kg x 5 75kg x 3 85kg x 1 - was wanting to triple it but the first rep felt awful 80kg x 3 - failed the 4th rep 80kg x 3 75kg x 5 70kg x 5 65kg x 9 - was a fraction off the tenth rep (should hopefully get it next time) Strict Press Bar x Loads 40kg x 5 47.5kg x 5 47.5kg x 5 47.5kg x 5 50kg x 5 50kg x 4 Pull-Ups BW x 8 BW x 8 BW x 8 BW x 6 Overall I'm quite happy with todays lifts. I'm a bit dissapointed with failing the 85kg triple but it'll come. I think I let the weight get in my head a little and thought that I couldn't do it. | ||
| Roffall | | ... | 19-04-2011 @ 20:20 |
Member 2117, 118 posts SQ 140, BP 92.5, DL 175407.5 kgs @ 67kgs UnEq | Deadlift Bar x 5 60kg x 8 80kg x 5 110kg x 5 120kg x 5 130kg x 3 140kg x 3 130kg x 3 120kg x 5 Shrugs Bar x 20 60kg x 8 80kg x 10 80kg x 8 100kg x 6 I had quite a good day today. My deadlift form is a lot better than it was a month ago and as a result my lifts feel a lot better. I kept my form dead-on for the 140 triple so I'm happy about that. | ||