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Slow & Steady Gains

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StrengthStudentIcon...05-05-2015 @ 13:54 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Rodger said:Your strict pressing does appear a little weak compared to your bench press strength mate, but I'm not one to talk as I'm s**t at both.

Strong workHappy


That's true, but today was just generally a bad day as well. I've hit 60x10 on strict press before, as well as an 85 strict log. Definitely need to increase my strength on it though, would love to strict press 100 before the end of the year.
StrengthStudentIcon...07-05-2015 @ 13:37 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq		Squat
50 x 5
80 x 5
100 x 4
Add belt & Thor knee sleeves
120 x 3
140 x 1
160 x 6 - wanted 8-10, from the first rep knew it wasn't going to happen.
175 x 1
192.5 x 0
Attempted the last set more out of annoyance than anything, was close but no cigar.

Bench
40 x 10
55 x 8
70 x 6
85 x 4
100 x 2
110 x 1
120 x 1 - wanted to get 2-3 reps, but knew it wasn't happening. Today was just a bad day.

Dips
BW x 10
BW+20 x 5
BW+40 x 9 - pretty bad form, oh well
BW+20 x 15

Chin-ups
BW x 5
BW+20 x 8 - tied my best ever but I think I'm heavier now, meh
BW x 13

Lateral raises
11.5's x 10
17.5's x 10
19.5's x 8
19.5's x 8

Reverse flies (on incline bench)
11.5's x 12
11.5's x 12
11.5's x 15

StrengthStudentIcon...08-05-2015 @ 23:46 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Post Edited: 08.05.2015 @ 23:47 PM by StrengthStudent
Really random session tonight, struggling to have a purpose in the gym at the minute.

Deadlift
60 x 8
100 x 5
Add belt, straps
140 x 5
180 x 3
200 x 1
215 x 0 - dropped it right around my knees, didn't feel like grinding
2" deficit
140 x 10
140 x 10
3" deficit
160 x 1
175 x 1

Reckon I've definitely got 220 in me if I'm well rested and in the right frame of mind. 215 was actually pretty fast off the floor, I probably gave up on it prematurely tbh. 200 was easy, could have repped it.

Decline bench
20 x 20
40 x 10
60 x 8
80 x 5
95 x 3
110 x 1
120 x 1
Was about to go up to 130+ but seeing as I felt like crap and didn't have a spotter I figured it'd be better to play it safe and just do some reps.
110 x 5
80 x 21
60 x 20 - close grip

Dat tricep pump

Seated db press
10's x 10
22's x 10
24's x 10
26's x 10
28's x 9
30's x 5 - ded
16's x 26 - lol

^ super set that with bb curls. Did a set of 10 with 20kg, then 5 sets of 10 with 32.5kg and finally finished off with 20kg for 30 reps.

Need to get my act together, shouldn't even have trained today after failing reps on bench & squat yesterday. Definitely taking tomorrow off.
StrengthStudentIcon...10-05-2015 @ 13:01 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq		Was going to do some heavy overhead work today, but my lower back was still fatigued from deadlifts on Friday so decided to do some bench and seated pressing instead.

Bench
20 x 20
40 x 10
60 x 8
80 x 5
100 x 3
107.5 x 3
112.5 x 3
112.5 x 3
120 x 1

Neutral grip pull-ups
BW x 5
BW+10 x 5
BW+20 x 5
BW+30 x 5
BW+10 x 10

Seated DB press
10's x 10
20's x 10
30's x 11
20's x 20

Superset bb curls / skullcrushers
20 x 10 / 10
30 x 10 / 10
35 x 10 / 10
35 x 10 / 10
35 x 10 / 10

Superset facepulls / lateral raises
32 x 12 / 10's x 20
64 x 12 / 14's x 12
73 x 10 / 14's x 12
73 x 10 / 14's x 12

Good session, happier with today.
StrengthStudentIcon...11-05-2015 @ 15:59 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Post Edited: 11.05.2015 @ 16:21 PM by StrengthStudent
Squat
40 x 8
60 x 5
80 x 5
100 x 4
120 x 3
Add belt & thor knee sleeves
140 x 2
160 x 2
170 x 2
180 x 1
110 x 10 - high bar ATG

2" deficit deadlift (touch & go reps)
60 x 10
100 x 10
Add belt & straps
140 x 10
160 x 10

Calf press
70 x 10
100 x 10
120 x 10
135 x 10
^ superset with sets of 10 on hanging leg raises
StrengthStudentIcon...12-05-2015 @ 15:31 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq		I think the reason my training was so poor last week was mostly due to the fact that I've been neglecting cardio and my diet has gone to s**t, leaving me feeling lethargic and very un-energetic. So I'll be trying to clean it up and get in some swimming/rowing twice a week. This'll probably lead to a bit of weight loss, but I'm confident I'll be at least able to maintain my strength if not increase it, as its not like I'm crash dieting or anything (making sure I still get at least 3k calories per day).

Strict press
20 x ?
35 x 8
50 x 5
60 for 10 sets of 3 (first 5 sets beltless)
Felt good, nice and easy, will increase the weight next time. One of my longest standing goals has been to strict press my own bodyweight, which is looking very doable at the minute. Best so far has been 80@88, I think 85@85 is on the cards in the near future.

CGBP
20 x 15
40 x 10
60 x 5
80 x 3
100 x 1
110 x 1
117.5 x 1 (PB with close grip, and it was easy)
70 x 22-23 (lost count, paused last 3 reps)

DB french press
10 x 10
20 x 10
26 x 20
Left arm only
12 x 9
10 x 11
Much prefer these to skullcrushers, probably my favourite tricep isolation movement.

Hammer curls
10's x 10
20's x 5
30's x 16

Incline db curls
14's x 15
18's x 7
12's x 20

Reverse flies (on incline bench)
8's x 20
10's x 16
12's x 12
16's x 6

All this arm volume I've been doing recently has definitely made them grow. Arms have always been a huge weak point of mine, probably due to a year or two back when literally all I did was squats, deadlifts, bench & rows.
StrengthStudentIcon...13-05-2015 @ 15:19 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Post Edited: 14.05.2015 @ 00:39 AM by StrengthStudent
Did a quick swim today, just under half a mile. Attempted some butterfly and it still felt fast & smooth, made me miss my competitive swimmg days Unhappy
Going to work up to some heavy squats tomorrow, then attempt to pull 180 x 8 off a deficit Cool
StrengthStudentIcon...14-05-2015 @ 12:43 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq		Bodyweight this morning: 87.0kg

Squat
60 x 5
100 x 5
120 x 3
Add belt & thor knee sleeves
140 x 2
160 x 1
180 x 1
190 x 1
195 x 1
200 x 1 WOOOOOOOOOOOO

Front squat
100 x 12

Deficit deadlift (2-3" deficit?)
60 x 8
100 x 5
Add belt & straps
140 x 3
160 x 1
180 x 6

BB rows
60 x 10
80 x 10
Add straps
100 x 10

Neutral grip pullups
BW x 5
+20 x 8
+20 x 6
+20 x 6

Facepulls
5 x ?

Rotator cuff work - 6 sets with a 2kg dumbbell

So happy with today, finally hit that 200 squat! Epic grind, almost gave up halfway through. Wasn't as strong as I would have liked on pulling, but my back was pretty fatigued from the squat and I did heavy squats and deadlifts two days ago so I can't really complain. Will rest for three days on heavy back work, stop squatting first, remove the deficit and pull 190x5+ on Monday for my last deadlift session before the comp. Rows also felt good, think I'll actually be able to rep three plates in the near future (best so far has been 120 x 6). Also in general I feel much better with the improved diet, plus I can already see my abs starting to come through! Belt is already one notch looser, after this comp I may go full bro mode and get shredded for the summer Tongue . Will probably take tomorrow off training, go for another swim and then do some heavy log work on Saturday, comp has 90kg for reps.
StrengthStudentIcon...15-05-2015 @ 16:07 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq		Decided to skip the rest day and do some log pressing today instead, definitely a bad idea as my lower back was still pretty sore so I was weaker than usual.

Log press
35 x 8,8
50 x 5
Add belt & thor elbow sleeves
65 x 3
75 x 1
85 x 1
Initial plan was to work up to 102.5 x 1 for a new PB, but with my back the way it was I knew it wasn't going to happen. In the end decided to just do a set of max reps with my bodyweight instead (weighed 86.2kg this morning)
86 x 4
65 x 5
65 x 5
65 x 5
Did the last few sets just to work on my clean technique, as it felt a little off due to not pressing with the log in a while.



CGBP
20 x 15
40 x 10
60 x 5
75 x 20 (last rep paused)

Incline bench
20 x 10
50 x 10
70 x 10
85 x 9
92.5 x 5

BB curls
20 x 10,10
40 x 20 (cheating)

Lateral raises
11.5's x 15
15.5's x 15
17.5's x 12

DB curls (cheating)
17.5's x 20
17.5's x 16
17.5's x 16

Concentration curls (one arm at a time)
11.5 x 20 each arm

Disappointed with the log press but all in all a good session, hit rep PBs on every lift. Will train log one more time before the comp, hopefully get 90 x 4 when my back isn't so fatigued.
StrengthStudentIcon...17-05-2015 @ 21:51 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq		Bench
20 x 15,15
50 x 8
70 x 5
90 x 3
105 x 1
115 x 1
120 x 2 - PB
85 x 15

Chin-ups
BW x 5,5
BW+20 x 3
BW+40 x 3 - PB
BW+40 x 3
Just losing 3-4kg has made me noticeably stronger on weighted chins.

Seated press
20 x 10,10
35 x 10
50 x 17
Left shoulder was hurting so decided to do some circus pressing with right arm only (never do these)

Circus press
17.5 x 5
31.5 x 3
41.5 x 1
48 x 0
48 x 0
The failed reps were with a strength shop circus DB, if it wasn't so awkwardly shaped I would have nailed it as 41.5 on a regular dumbbell was piss easy.

Lateral raises
11.5's x 50 - lol, nice form
StrengthStudentIcon...03-06-2015 @ 15:07 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq		Ended up coming 5th in my first comp, not great but not bad either. e=Each event went roughly as expected, just need to get stronger! Not going to do another comp for a long time I think, going to work on drastically improving my static strength. Current goals are to deadlift 300kg & strict press 100kg, ideally both for reps. Having said that, im going to spend the next few weeks cutting a bit of fat. After that I intend on bulking up to 100kg bodweight over the next 1-2 years in order to acheive those numbers. Bodyweight was down to 86.1kg this morning, down from 88.7kg when I started the diet a week ago. Anyway, heres the last few days of training:

01/06/15

First session in a new gym, so just had a go on loads on different equipment.

Incline bench
20 x 10,10
40 x 10
60 x 8
80 x 6
90 x 4
100 x 3,3
70 x 15

Decline bench
60 x 8
80 x 5
90 x 2
100 x 4

Seated db press (weight in lbs)
25's x 10
50's x 6
65's x 7
50's x 15

DB row (weight in lbs)
25 x 10
50 x 10
70 x 10
90 x 10
110 x 10

Lying leg curls
12.5 x 10
25 x 10
37.5 x 10
50 x 10
62.5 x 10
75 x 10,10
Hamstring felt injury prone, so I stopped there. Could have gone a fair bit heavier, the full stack was 150.

Hammer strength mid row
20 x 10
40 x 10
60 x 10
70 x 10

Leg press
to 4 25's a side x 10 reps, easy.

Chest supported T-bar rows
10 x 10
20 x 10
30 x 10
40 x 10
50 x 10
55 x 10

Concentration curls (with ez bar)
10 x 10
20 x 10,10
22.5 x 10
25 x 10
27.5 x 8

Standing ez bar curls
30 x 20

Reverse pec dec superset with lateral raises (in lbs)
to 35 x 15 / 25's x 15,15,15,15

Very high volume workout, really like the gym I think I'll start going there more often. Felt amazing during this session despite dieting, perhaps it was the energy drink and 2 coffees i had beforehand lol. Having said that, the gym was a bit of a piss take to get to, I really need to pass my test.

03/06/15

Squat
60 x 8
90 x 5
120 x 3
Add belt & thor knee sleeves
140 x 3
160 x 2
180 x 1
^ thought about doing a double, think I may have got it but I wasnt in a rack and didnt fancy bailing from a low bar position. I've never repped 180, next time I squat I may carb up the day before and go for it again.

Pause bench
20 x 10,10
60 x 5
80 x 3
95 x 1
110 x 1
115 x 1,1
120 x 1
90 x 5
95 x 5

Seated db press
15's x 10,10
27.5's x 10

Neutral grip pullups
BW x 5,5
BW+25 x 6,6
Strongest this has ever felt, dieting has made my bodyweight feel like a feather.

Wide grip pullups
BW x 12

Calf press
70 x 10
120 x 10
150 x 10
170 x 8

DB curls (supinating)
10's x 10
20's x 15,12

Leg curls
To 90 x 10
80 x 12

Lateral raises
12's x 10
14's x 10
20's x 10
12'x 20

Facepulls
3 x ?

Rope pushdowns
3 x ?

Cable curls
3 x ?

Didnt feel great today, felt like i could just about do some somewhat heavy singles but my energy was zapped so couldnt do any reps on the big movements. I think a refeed is on the cards. I'm also probably the leanest I've ever been atm, shouldn't have to diet for too much longer before I'm satisfied.
StrengthStudentIcon...29-06-2015 @ 15:25 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq		Back to building strength after my first comp. Really motivated Happy

Squat (no belt)
60 x 8
80 x 8
100 x 8
120 x 8
140 x 8

Strict press
20 x 15
30 x 8
40 x 8
50 x 8
55 x 8,8
This is going to be the lift I put the most focus on from now.

Chin-ups
BW x 5,15,13

Incline bench (low incline)
40 x 10
60 x 10
70 x 10
80 x 9
90 x 5
60 x 17 - close grip

Cheat curls
20 x 10
35 x 10
45 x 16

Strict(ish) curls
35 x 11,10,10
30 x 13

Calf raises
60 x 10
100 x 10
120 x 10
140 x 10
150 x 8

Reverse flies
5's x 15
10's x 10,10,10
StrengthStudentIcon...01-07-2015 @ 16:30 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq		Deadlift (belt & straps, touch & go reps)
20 x 15 RDLs
60 x 8
100 x 8
120 x 8
140 x 8
160 x 8
180 x 1
Trying out a new technique (rolling the bar similar to Benni or Chris Hickson), and it felt amazing. Had recurring low back issues for the past year due to (I think) yanking the bar slightly off the ground. This feels much safer and natural, I think I'll finally be able to work back up heavier now (was good for around 220 last Christmas or so).

Pause bench
20 x 15
40 x 8
60 x 8
80 x 8
90 x 8
95 x 8 - PB for paused?

DB rows (in lbs)
40's x 10
80's x 10
110's x 13
The gym goes up to 85kg dumbbells Eek I'll be wanting to row them before long.

Incline bench (highish incline)
40 x 10
60 x 20
70 x 9
80 x 4

Hammer strength chest supported row
25 x 15
35 x 15
45 x 13,12,12

Facepulls
1x15, 3x12

Finished off with 3 sets of lying leg curls superset with 3 sets of seated calf raises. Good session.
StrengthStudentIcon...03-07-2015 @ 22:29 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq		Squat (sleeves & wrist wraps, no belt)
60 x 8
80 x 8
100 x 8
120 x 8
145 x 6,6

Strict press (no belt)
20 x 15
30 x 8
40 x 8
50 x 8
55 x 8
57.5 x 6,6

Pullups
BW x 10
BW+10 x 10
BW+15 x 10
BW x 13

Low incline bench
40 x 10
60 x 10
80 x 10
90 x 7
100 x 3

Hammer curls (cheating)
10's x 10
20's x 10
30's x 20

Preacher curls
20 x 12
25 x 10
30 x 5
15 x 20

Facepulls / pushdowns superset
20 x 15 / 20 x 20
20 x 15 / 30 x 15
20 x 15 / 35 x 12
20 x 15 / 40 x 7

Good session, getting back to the strongest I've ever been and I feel like I'm still steadily gaining week on week.
StrengthStudentIcon...06-07-2015 @ 05:44 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq		Squat (wrist wraps & knee sleeves, no belt)
60 x 8
85 x 8
105 x 8
125 x 8
145 x 8 - beltless PB, goal is 160 for 8 beltless in three weeks.

Strict press (no belt)
20 x 12
30 x 8
40 x 8
50 x 8
55 x 8
57.5 x 8
Starting to feel bit stronger on this, prioritising it over bench seems to be doing the trick.

Chin-ups
Bodyweight x 5
BW+5 x 13,11

Farmers walk
20 per hand x 20 meters
40 ph x 40,40,40,40m

Calf raises
60 x 10
100 x 10
140 x 12,12,12

Left it there for now, going to get in some arm accessory work later today.

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