Robs attempt to gethe reasonably strong!
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| robc1985 |  | Robs attempt to get reasonably strong! | 01-02-2017 @ 17:54 |
 Member 5114, 59 posts SQ 175, BP 115, DL 200490.0 kgs @ 93kgs UnEq | Post Edited: 01.02.2017 @ 17:59 PM by robc1985 Hi all,I had a journal on here a few years ago but never really kept it going and work/life got in the way. I'm now trying to get into a decent routine again and hit the gym 3 times a week on a Squat, Bench, Deadlift setup. I recognise a few lads on here from when I used to be in the West Riding powerlifting team. Good set of lads who always offered encouragement. My lifts are far from great (let's not mention bench....) but I hope to make some decent progress this year with consistency and hopefully staying injury free. My best lifts are: Bench 115kg although 110kg today felt like a breeze Squat 175kg and did 142.5 x 7 the other day with a couple left in me Deadlift 200kg although it needs a lot of work as it's more of a SLDL I used a bench shirt today for the first time ever and really really enjoyed it so it's something I have mentioned to the chap who's doing my programming who can hopefully include it. So today was mainly just a mess about to see where I'm at. I've been in hospital a few weeks so training has been absent. I am though starting new block next week and aiming to hit some decent numbers. Also looking at joining my old gym again and the new upcoming powerlifting team that's starting. FitNotes Workout - Wednesday 1st February 2017 ** Flat Barbell Bench Press ** - 20.0 kgs x 8 reps - 40.0 kgs x 5 reps - 60.0 kgs x 3 reps - 80.0 kgs x 3 reps - 100.0 kgs x 1 rep - 110.0 kgs x 1 rep ** 3 Board Shirted Bench ** - 110.0 kgs x 1 rep - 120.0 kgs x 1 rep - 140.0 kgs x 1 rep Felt really good and I've easily got 150kg in me too. Thanks for reading | ||
| robc1985 | | ... | 06-02-2017 @ 18:23 |
Member 5114, 59 posts SQ 175, BP 115, DL 200490.0 kgs @ 93kgs UnEq | Good session at lunch. All felt fairly straightforward tbh. Warm ups were very very light and explosive. I've noticed the heavier I get, the lower on the traps I get. Not a bad thing. Felt very good anyway. FitNotes Workout - Monday 6th February 2017 ** Barbell Squat ** - 20.0 kgs x 5 reps - 60.0 kgs x 6 reps - 80.0 kgs x 5 reps - 95.0 kgs x 5 reps - 110.0 kgs x 3 reps - 120.0 kgs x 2 reps - 130.0 kgs x 6 reps - 130.0 kgs x 6 reps ** Paused Squats ** - 90.0 kgs x 4 reps - 90.0 kgs x 6 reps ** Seated Leg Curl Machine ** - 45.0 kgs x 15 reps - 45.0 kgs x 13 reps ** Leg Press ** - 95.0 kgs x 8 reps - 135.0 kgs x 6 reps - 165.0 kgs x 8 reps - 125.0 kgs x 5 reps - 85.0 kgs x 7 reps ** Seated Calf Extention ** - 85.0 kgs x 15 reps - 85.0 kgs x 14 reps | ||
| robc1985 | | ... | 08-02-2017 @ 19:03 |
Member 5114, 59 posts SQ 175, BP 115, DL 200490.0 kgs @ 93kgs UnEq | FitNotes Workout - Wednesday 8th February 2017 ** Flat Barbell Bench Press ** - 20.0 kgs x 6 reps - 40.0 kgs x 6 reps - 55.0 kgs x 5 reps - 70.0 kgs x 4 reps - 80.0 kgs x 3 reps - 90.0 kgs x 6 reps - 90.0 kgs x 7 reps Felt good and got the extra 1 on final set ** Paused Bench ** - 75.0 kgs x 5 reps Very easy ** Overhead Press ** - 20.0 kgs x 8 reps - 35.0 kgs x 15 reps - 25.0 kgs x 17 reps Super super easy ** EZ-Bar Preacher Curl ** - 17.5 kgs x 12 reps - 12.5 kgs x 12 reps - 12.5 kgs x 15 reps Need to up this a lot too ** Seated Machine Fly ** - 75.0 kgs x 12 reps | ||
| robc1985 | | ... | 10-02-2017 @ 13:19 |
Member 5114, 59 posts SQ 175, BP 115, DL 200490.0 kgs @ 93kgs UnEq | Good session today. First time doing paused deads and felt great. Fairly strong with them and did more than I thought I could. Really sitting back into them now and losing the arched back. FitNotes Workout - Friday 10th February 2017 ** Paused Deadlift ** - 60.0 kgs x 3 reps - 80.0 kgs x 3 reps - 100.0 kgs x 3 reps - 120.0 kgs x 3 reps - 110.0 kgs x 3 reps - 100.0 kgs x 3 reps ** Defecit Deads ** - 100.0 kgs x 6 reps ** Underhand Lat Pd ** - 55.0 kgs x 12 reps - 50.0 kgs x 12 reps - 45.0 kgs x 12 reps ** Dumbbell Row ** - 20.0 kgs x 16 reps Can't wait for next week's session now. 140 top set for squats and 95 in bench. Pressing around the 100kg Mark more and more now which I'm happy about. In the past I'd usually hit 105 for a single then drop down. 120 is deffo in me in the next month or so for sure, as is 150 in shirt. Pleased to have an objective and target to aim for with the shirt on. It helps my mindset and illness tbh by setting targets. Then when I do hit it (no doubt about it) I'll aim for another. | ||
| DrD | | ... | 10-02-2017 @ 14:00 |
 #IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Good to see you back hitting it hard mate. Will be training equipped bench most weeks either friday night or sat late morning if you ever fancy it. 😆 | ||
| robc1985 | | ... | 13-02-2017 @ 12:47 |
Member 5114, 59 posts SQ 175, BP 115, DL 200490.0 kgs @ 93kgs UnEq | DrD said:Good to see you back hitting it hard mate. Will be training equipped bench most weeks either friday night or sat late morning if you ever fancy it. 😆 Nice one, cheers for offer bud. Where do you train? Deffo need to know some basics when it comes to using it for optimal performance | ||
| robc1985 | | ... | 13-02-2017 @ 12:47 |
Member 5114, 59 posts SQ 175, BP 115, DL 200490.0 kgs @ 93kgs UnEq | Best session of the year so far. Felt strong and explosive. Too explosive at top of squats. Must hold bar tighter otherwise it's gonna bounce off me! FitNotes Workout - Monday 13th February 2017 ** Barbell Squat ** - 20.0 kgs x 5 reps - 60.0 kgs x 5 reps - 80.0 kgs x 5 reps - 95.0 kgs x 3 reps - 110.0 kgs x 3 reps - 120.0 kgs x 1 rep - 130.0 kgs x 1 rep - 140.0 kgs x 5 reps https://youtu.be/O6RXIvm_51M - 140.0 kgs x 6 reps Felt really bloody good tbh and powerful. Absolutely loving them atm ** Paused Squats ** - 105.0 kgs x 3 reps https://youtu.be/OUq-y-NLj7s - 100.0 kgs x 3 reps ** Vertical Leg Press ** - 100.0 kgs x 8 reps - 140.0 kgs x 6 reps - 175.0 kgs x 15 reps - 155.0 kgs x 15 reps - 125.0 kgs x 15 reps ** Calf Toe Press ** - 120.0 kgs x 10 reps - 90.0 kgs x 13 reps ** Leg Extension Machine ** All rest pause 15 secs - 40.0 kgs x 17 reps - 40.0 kgs x 13 reps - 40.0 kgs x 6 reps Done and feel great now. I woke up in a bad way and went back to bed then woke up rejuvenated and went to old gym for a good atmosphere. Cracking! | ||
| robc1985 | | ... | 15-02-2017 @ 13:10 |
Member 5114, 59 posts SQ 175, BP 115, DL 200490.0 kgs @ 93kgs UnEq | Post Edited: 15.02.2017 @ 13:12 PM by robc1985 Today's session was hit and miss. Shirt went to s**t as foam blocks were under shirt so defies the point of a shirt I guess. Really need someone to be holding them above me so shirt is tight OR do as lad there suggested which is to use rack and set pins 3 blocks high which sounds a good option in all honesty FitNotes Workout - Wednesday 15th February 2017 ** Flat Barbell Bench Press ** - 30.0 kgs x 6 reps - 40.0 kgs x 6 reps - 55.0 kgs x 5 reps - 65.0 kgs x 4 reps - 75.0 kgs x 3 reps - 85.0 kgs x 2 reps - 95.0 kgs x 5 reps - 95.0 kgs x 5 reps ** 3 Board Shirt Press ** - 100.0 kgs x 3 reps - 115.0 kgs x 2 reps should be 3 130 fail ** Overhead Press ** - 30.0 kgs x 6 reps - 40.0 kgs x 8 reps - 40.0 kgs x 10 reps ** EZ-Bar Preacher Curl ** - 20.0 kgs x 17 reps - 20.0 kgs x 12 reps - 20.0 kgs x 8 reps | ||
| robc1985 | | ... | 17-02-2017 @ 15:56 |
Member 5114, 59 posts SQ 175, BP 115, DL 200490.0 kgs @ 93kgs UnEq | Really good session albeit I've f**ked deads up. Should've been 5x3 but did 2x5 then failed. Recon I had 5x3 in me too. First set is on video and felt average. Second set wasnt but felt much more explosive and smooth as kept chest up. Actually leant back so much on 100kg I fell back! 😂 FitNotes Workout - Friday 17th February 2017 ** Paused Deadlifts ** - 60.0 kgs x 5 reps - 80.0 kgs x 3 reps - 100.0 kgs x 3 reps ** Deadlift ** - 100.0 kgs x 3 reps - 120.0 kgs x 3 reps - 140.0 kgs x 5 reps - 140.0 kgs x 5 reps ** Rack Chin ** - 5 reps - 5 reps - 5 reps ** Stiff Legged Deadlift ** - 60.0 kgs x 5 reps - 100.0 kgs x 10 reps ** Machine Row ** - 45.0 kgs x 13 reps - 45.0 kgs x 8 reps - 45.0 kgs x 6 reps | ||
| robc1985 | | ... | 20-02-2017 @ 12:49 |
Member 5114, 59 posts SQ 175, BP 115, DL 200490.0 kgs @ 93kgs UnEq | FitNotes Workout - Monday 20th February 2017 ** Barbell Squat ** - 20.0 kgs x 5 reps - 60.0 kgs x 5 reps - 80.0 kgs x 5 reps - 100.0 kgs x 4 reps - 115.0 kgs x 3 reps - 130.0 kgs x 2 reps - 140.0 kgs x 1 rep Should be 150 x 3+ but f**ked up weight and did - 160.0 kgs x 3 reps Should be 135 x 7+ but did - 155.0 kgs x 2 reps Should be 120 x 8+ but did - 140.0 kgs x 2 reps Video to follow. Man, I f**ked up real good today. 150 x 3 would be a pb but pissed 160 in all honesty. Then I wondered why I was so weak on downsets. Oops. Paused squats 107.5 x 3 ** Vertical Leg Press ** - 100.0 kgs x 8 reps - 150.0 kgs x 5 reps - 185.0 kgs x 20 reps - 180.0 kgs x 10 reps - 175.0 kgs x 11 reps Very strong with these today ** Seated Leg Extension Machine ** Should've been curls. Ffs!!!!! - 60.0 kgs x 10 reps - 50.0 kgs x 12 reps - 40.0 kgs x 15 reps ** Toe Press ** - 125.0 kgs x 20 reps - 100.0 kgs x 15 reps - 80.0 kgs x 15 reps Man I have f**ked it. Haha. That said, the squats felt strong! f**king 25kg plates!!!!! | ||
| robc1985 | | ... | 22-02-2017 @ 16:41 |
Member 5114, 59 posts SQ 175, BP 115, DL 200490.0 kgs @ 93kgs UnEq | Good push session. Triceps are in bits now though. FitNotes Workout - Wednesday 22nd February 2017 ** Flat Barbell Bench Press ** - 20.0 kgs x 6 reps - 40.0 kgs x 6 reps - 55.0 kgs x 5 reps - 70.0 kgs x 5 reps - 80.0 kgs x 3 reps - 90.0 kgs x 2 reps - 100.0 kgs x 5 reps no spot but had one more in me for sure ** Shirted 2 Board ** - 100.0 kgs x 3 reps - 120.0 kgs x 3 reps Vid to follow - 130.0 kgs x 2 reps could've ground one more at a push ** Paused Bench ** - 80.0 kgs x 3 reps - 80.0 kgs x 3 reps - 80.0 kgs x 4 reps Felt strong and easy ** Overhead Press ** - 20.0 kgs x 8 reps - 35.0 kgs x 6 reps - 45.0 kgs x 10 reps - 37.5 kgs x 10 reps Piece of piss ** Dips ** - 10.0 kgs x 10 reps - 9 reps | ||
| robc1985 | | ... | 27-02-2017 @ 15:37 |
Member 5114, 59 posts SQ 175, BP 115, DL 200490.0 kgs @ 93kgs UnEq | FitNotes Workout - Monday 27th February 2017 ** Barbell Squat ** - 20.0 kgs x 5 reps - 60.0 kgs x 5 reps - 80.0 kgs x 5 reps - 100.0 kgs x 4 reps - 115.0 kgs x 3 reps - 130.0 kgs x 1 rep - 140.0 kgs x 1 rep - 155.0 kgs x 1 rep - 170.0 kgs x 1 rep Supposed to be top set amrep but it felt soooo light so I went up a notch. 175kg is pb..... - 185.0 kgs x 1 rep Tad more depth needed for 3 White's but I'm still over the moon with it. It felt f**king heavy in the hole but only sticking point was midway on ascent - 135.0 kgs x 7 reps - 120.0 kgs x 8 reps These felt really powerful ** Paused Squats ** - 115.0 kgs x 3 reps - 100.0 kgs x 3 reps As above really ** Leg Press ** - 100.0 kgs x 8 reps - 150.0 kgs x 5 reps - 190.0 kgs x 4 reps - 215.0 kgs x 10 reps - 195.0 kgs x 15 reps PBS all over the place and feeling strong. ** Lying Leg Curl Machine ** - 40.0 kgs x 10 reps - 30.0 kgs x 10 reps - 20.0 kgs x 10 reps (No seated machine) ** Toe Press ** - 140.0 kgs x 10 reps - 120.0 kgs x 10 reps Drop sets but was f**ked so couldn't complete. Video will go here. On the top 3 in gym now for squats. 200kg is so close! | ||
| robc1985 | | ... | 02-03-2017 @ 11:47 |
Member 5114, 59 posts SQ 175, BP 115, DL 200490.0 kgs @ 93kgs UnEq | Note to self. DO NOT DO TRICEP EXTENSION WITH 1 YEAR OLD A DAY BEFORE BENCH! Triceps killing today. Felt so weak on bench. Nearly giving out when lowering! FitNotes Workout - Thursday 2nd March 2017 ** Flat Barbell Bench Press ** - 20.0 kgs x 8 reps - 40.0 kgs x 6 reps - 55.0 kgs x 5 reps - 70.0 kgs x 5 reps - 80.0 kgs x 3 reps - 90.0 kgs x 2 reps - 105.0 kgs x 2 reps should be 4+. No energy at all. Just gave out - 85.0 kgs x 8 reps felt much stronger - 85.0 kgs x 7 reps - 85.0 kgs x 5 reps ** Raw 2 Board Press ** - 110.0 kgs x 3 reps actually felt ok and fairly strong even without shirt. https://youtu.be/HvjAOJE2sVk - 110.0 kgs x 3 reps - 110.0 kgs x 3 reps ** Overhead Press ** - 20.0 kgs x 8 reps - 35.0 kgs x 6 reps - 50.0 kgs x 7 reps pb https://youtu.be/YtoGPjiQvh8 - 40.0 kgs x 9 reps - 40.0 kgs x 6 reps Time to eat up and rest now. Gonna get out and walk this aft. Deads tomorrow. Can't wait! | ||
| robc1985 | | ... | 03-03-2017 @ 11:11 |
Member 5114, 59 posts SQ 175, BP 115, DL 200490.0 kgs @ 93kgs UnEq | First DL session in two weeks so I was nervous, especially given the numbers I had to hit. Turns out it was my best session in a while. Made hard work of 155 with belt position and being too tight but it actually felt quite light. I think form is nailed too. Really sitting back now and not falling forward FitNotes Workout - Friday 3rd March 2017 ** Paused Deadlifts ** - 60.0 kgs x 5 reps - 80.0 kgs x 3 reps - 100.0 kgs x 3 reps ** Deadlift ** - 100.0 kgs x 3 reps - 120.0 kgs x 3 reps - 135.0 kgs x 3 reps - 150.0 kgs x 3 reps - 155.0 kgs x 3 reps https://youtu.be/mLTIY3Sxw0g ** Stiff Legged Deadlift ** - 105.0 kgs x 10 reps ** Rack Chin ** - 10 reps - 7 reps - 5 reps ** Dumbbell Row ** - 20.0 kgs x 17 reps ** Barbell Curl ** - 25.0 kgs x 10 reps - 20.0 kgs x 10 reps - 20.0 kgs x 9 reps No ez bar in gym | ||
| robc1985 | | ... | 03-03-2017 @ 11:11 |
Member 5114, 59 posts SQ 175, BP 115, DL 200490.0 kgs @ 93kgs UnEq | First DL session in two weeks so I was nervous, especially given the numbers I had to hit. Turns out it was my best session in a while. Made hard work of 155 with belt position and being too tight but it actually felt quite light. I think form is nailed too. Really sitting back now and not falling forward FitNotes Workout - Friday 3rd March 2017 ** Paused Deadlifts ** - 60.0 kgs x 5 reps - 80.0 kgs x 3 reps - 100.0 kgs x 3 reps ** Deadlift ** - 100.0 kgs x 3 reps - 120.0 kgs x 3 reps - 135.0 kgs x 3 reps - 150.0 kgs x 3 reps - 155.0 kgs x 3 reps https://youtu.be/mLTIY3Sxw0g ** Stiff Legged Deadlift ** - 105.0 kgs x 10 reps ** Rack Chin ** - 10 reps - 7 reps - 5 reps ** Dumbbell Row ** - 20.0 kgs x 17 reps ** Barbell Curl ** - 25.0 kgs x 10 reps - 20.0 kgs x 10 reps - 20.0 kgs x 9 reps No ez bar in gym | ||