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Rob's PB Quest

BritishViking		...	13-07-2013 @ 14:17
Member 4618, 93 posts SQ 205, BP 147.5, DL 265 617.5 kgs @ 105kgs UnEq	Deadlifts bar x 10 70kg x 6 110kg x 3 150kg x 3 190kg x 2 belt on 210kg x 2 230kg x 1 250kg x 1 PB The lift felt quite good. I tend to struggle off the floor but I was pleasantly surprised here. Rack pulls (18") 260kg x 1 260kg x 2 These felt very hard. Never tried rack pulls, I assumed they'd be easy as I don't struggle with lockout on my dead. Was not easy to get the bar moving. WG chins +20kg x 6 +20kg x 6 +20kg x 5 +20kg x 1 Seated cable row stack + 7.5kg x 6 stack + 5kg x 6 stack + 5kg x 6

BritishViking		...	15-07-2013 @ 14:01
Member 4618, 93 posts SQ 205, BP 147.5, DL 265 617.5 kgs @ 105kgs UnEq	Another great session with 2 new PB's. Strict press bar x 10 40kg x 6 60kg x 3 77.5kg x 6 85kg x 2 90kg x 1 easy 92.5kg x 1 real grinder, 2.5kg makes a lot of difference. Push press 95kg x 2 100kg x 2 Squats 60kg x 6 100kg x 3 120kg x 3 belt on 140kg x 2 155kg x 6 165kg x 1 175kg x 1. Not so easy. PB Still had a little in the tank with the last single. I think 180kg will be mine soon Front squats 110kg x 3 110kg x 3 110kg x 3 Glute Ham Raises -15kg x 6 -15kg x 6 -15kg x 6 Seated dumbell shoulder press 18kg x 6 38kg x 6 38kg x 6 38kg x 5 Upright rows 50kg x 6 50kg x 6 50kg x 6

nails		...	15-07-2013 @ 14:12
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	Looks like everything coming together nicely. It's raining PB's in here.

Oxman		...	15-07-2013 @ 15:42
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330 765.0 kgs @ 92.9kgs UnEq	Loadsa progress

BritishViking		...	17-07-2013 @ 11:46
Member 4618, 93 posts SQ 205, BP 147.5, DL 265 617.5 kgs @ 105kgs UnEq	Indeed there is, I'm very pleased with my recent progress, but bench progression has slowed as was evident in todays workout. Bench bar x 10 60kg x 6 80kg x 3 100kg x 3 120kg x 5 120kg x 5 130kg x 2 Incline dumbell bench 50kg x 7 45kg x 8 45kg x 10

BritishViking		...	17-07-2013 @ 19:41
Member 4618, 93 posts SQ 205, BP 147.5, DL 265 617.5 kgs @ 105kgs UnEq	Deadlifts 60kg x 6 100kg x 3 140kg x 3 180kg x 3 200kg x 2 belt on 220kg x 6 rep pb! 240kg x 2, first time repping this. WG chins +20kg x 6 +20kg x 5 +0kg x 10 Cable rows stack + 10kg x 6 stack + 10kg x 6 stack x 10 Very pleasing session. I'm going on holiday now for two weeks. I might try and squeeze one or two sessions in during that time so I don't loose too much of my momentum. When I get back I plan to start using one of the 5/3/1 routines. I think this one I've been doing has ran it's course and I can't be lifting maximal weights every session, I think I'd burn out before long.

BritishViking		...	06-08-2013 @ 17:04
Member 4618, 93 posts SQ 205, BP 147.5, DL 265 617.5 kgs @ 105kgs UnEq	Today my planned workout was: Press: 62.5kg x 5 67.5kg x 5 70kg x 5+ 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 Assistance lift: Chins: +5kg x 8 +5kg x 8 +5kg x 8 Maximum rest periods of two minutes. My actual workout was: Press: 62.5kg x 5 67.5kg x 5 70kg x 9 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 Assistance lift: Chins: +5kg x 8 +5kg x 8 +5kg x 6 - finding only 2 minute rests between sets a struggle as I usually rest for 4-5 mins. Session review Well, this is my first session in over two weeks, in my first session in probably a few years that I've lifted any higher than 6 reps. As expected it was hard, and at the end I was feeling very nauseous. This will improve as I 'get back into it' so to speak.

BritishViking		...	06-08-2013 @ 17:06
Member 4618, 93 posts SQ 205, BP 147.5, DL 265 617.5 kgs @ 105kgs UnEq	Planned workout Deadlifts Warmup weights..Then onto 170kg x 5 180kg x 5 192.5kg x 5+ 112.5kg x 10 112.5kg x 10 112.5kg x 10 112.5kg x 10 112.5kg x 10 Glute hamstring raises These are done on a lat pulldown with the weight being used as assistance. -20kg x 8 -20kg x 8 -20kg x 8 Actual workout Deadlifts Warmup weights..Then onto 170kg x 5 180kg x 5 192.5kg x 7 112.5kg x 10 112.5kg x 10 112.5kg x 10 112.5kg x 10 112.5kg x 10 Glute hamstring raises These are done on a lat pulldown with the weight being used as assistance. -20kg x 8 -20kg x 8 -20kg x 8 Session overview Strength is down a little - before my holiday I deadlifted 220kg for 6 reps. Note:All my deadlift reps are paused from the floor, not bounced. On a deadlift the bar should be 'dead' on the floor as the name suggests. The biggest improvement I made to my deadlifting strength was to stop bouncing reps.

BritishViking		...	06-08-2013 @ 17:08
Member 4618, 93 posts SQ 205, BP 147.5, DL 265 617.5 kgs @ 105kgs UnEq	Post Edited: 06.08.2013 @ 17:09 PM by BritishViking I forgot to add I am now following the Boring But Big variation of Wendler's 5/3/1 program. I am keeping a blog http://www.rwsmithdesigns.com/lifting/ which goes into further detail, and also on there I have produced an online calculator for the routine that scales down nicely in mobile - Handy whilst at the gym as I can never be arsed to write stuff down.

BritishViking		...	08-08-2013 @ 10:30
Member 4618, 93 posts SQ 205, BP 147.5, DL 265 617.5 kgs @ 105kgs UnEq	Post Edited: 08.08.2013 @ 10:30 AM by BritishViking Planned workout Bench Press Warmup weights..Then onto 92.5kg x 5 100kg x 5 105kg x 5+ 62.5kg x 10 62.5kg x 10 62.5kg x 10 62.5kg x 10 62.5kg x 10 Incline Dumbell Press (Weight per side) 40kg x 8 40kg x 8 40kg x 8 Actual workout Bench Press Warmup weights..Then onto 92.5kg x 5 100kg x 5 105kg x 10 62.5kg x 10 62.5kg x 10 62.5kg x 10 62.5kg x 10 62.5kg x 10 Incline Dumbell Press (Weight per side) 40kg x 8 40kg x 8 40kg x 8 Session overview I was happy to get 10 reps on the set to failure, that's the figure I had in mind. I was feeling fatigued towards the end on the incline presses, this resulted in me taking fairly long rests between the final two sets. I aim to keep working with the same weight and reduce the length of the rest periods as my conditioning improves.

BritishViking		...	09-08-2013 @ 11:59
Member 4618, 93 posts SQ 205, BP 147.5, DL 265 617.5 kgs @ 105kgs UnEq	Planned workout Squats Warmup weights..Then onto 117.5kg x 5 125kg x 5 135kg x 5+ 80kg x 10 80kg x 10 80kg x 10 80kg x 10 80kg x 10 Front Squats 80kg x 8 80kg x 8 80kg x 8 Actual workout Squats Warmup weights..Then onto 117.5kg x 5 125kg x 5 135kg x 8 80kg x 10 80kg x 10 80kg x 10 80kg x 10 80kg x 10 Session overview This was the first session doing squats for 3 weeks, and I generally suffer if I don't squat at least once per week. So I am pleased considering the above that I got 8 reps on 135kg. However after the 50 reps of 80kg my legs felt like total jelly and I was feeling nauseous so I called it a day. Next week I should be able to complete the assistance lifts as well. I look forward to being unable to walk a flight of stairs tomorrow!!

BritishViking		...	12-08-2013 @ 14:01
Member 4618, 93 posts SQ 205, BP 147.5, DL 265 617.5 kgs @ 105kgs UnEq	Today my planned workout was: Press: 67.5kg x 3 70kg x 3 75kg x 3+ 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 Assistance lift: Chins: +10kg x 8 +10kg x 8 +10kg x 8 My actual workout was: Press: 67.5kg x 3 70kg x 3 75kg x 7 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 42.5kg x 10 Assistance lift: Chins: +10kg x 8 +10kg x 8 +10kg x 8 Session review I’m pleased with this session, I felt much better overall with no nausea – although on the chins my rest time was closer to 3mins. I will aim to reduce this to 2 mins eventually. I still have almost crippling DOMS from Fridays squatting session, I hope these will subside by tomorrow in time for deadlifts.

Oxman		...	12-08-2013 @ 14:04
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330 765.0 kgs @ 92.9kgs UnEq	Strong sessions mate, looking very good, nice work

BritishViking		...	14-08-2013 @ 00:37
Member 4618, 93 posts SQ 205, BP 147.5, DL 265 617.5 kgs @ 105kgs UnEq	Thanks Ox, I'm enjoying following a structured program, it's forced me to drop the poundage but I think it will work out well in the long term. I wasn't expecting much from today - I was still suffering DOMs from the squat session I completed over 4 days ago. Planned workout Deadlifts Warmup weights..Then onto 180kg x 3 192.5kg x 3 202.5kg x 3+ 112.5kg x 10 112.5kg x 10 112.5kg x 10 112.5kg x 10 112.5kg x 10 Glute hamstring raises These are done on a lat pulldown with the weight being used as assistance. -20kg x 8 -20kg x 8 -20kg x 8 Actual workout Deadlifts Warmup weights..Then onto 180kg x 3 192.5kg x 3 202.5kg x 7 112.5kg x 10 112.5kg x 10 112.5kg x 10 112.5kg x 10 112.5kg x 10 Glute hamstring raises These are done on a lat pulldown with the weight being used as assistance. -20kg x 8 -20kg x 8 -20kg x 8 Session overview Considering the DOMs I was suffering I was surprised to get 7 reps on 202.5kg seen as I was almost doing a SLDL movement. Next week my body should be more used to the higher reps in this program and I think I'll get 6-7 reps on 215kg.

BritishViking		...	15-08-2013 @ 17:22
Member 4618, 93 posts SQ 205, BP 147.5, DL 265 617.5 kgs @ 105kgs UnEq	Planned workout Bench Press Warmup weights..Then onto 100kg x 5 105kg x 5 112.5kg x 5+ 62.5kg x 10 62.5kg x 10 62.5kg x 10 62.5kg x 10 62.5kg x 10 Incline Dumbell Press (Weight per side) 40kg x 8 40kg x 8 40kg x 8 Actual workout Bench Press Warmup weights..Then onto 100kg x 5 105kg x 5 110kg x 8 - No 1.25kg plates at the gym I was at today. 65kg x 10 65kg x 10 65kg x 10 65kg x 10 62.5kg x 10 Incline Dumbell Press (Weight per side) 40kg x 8 40kg x 8 40kg x 8 Session overview I was at a different gym today, bench felt a little awkward on the equipment they had. Other than that the session went as expected.

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