Sam's training

[sosso]

Had a quiet day today, but I did 155 push ups.

3 x 30
1 x 40
1 x 25

[sosso]

03/02: Lower back, traps & grip

Deadlift
3 x 5 x 135 lb
1 x 5 x 225 lb - much better this time

Barbell Shrugs
3 x 5 x 225 lb

Rack Pulls
1 x 1 x 315 lb .. grip was failing by now. Maybe I should try mixed grip for deadlifts etc

Powerclean
1 x 3 x 115 lb from knees
1 x 3 x 115 lb from floor

Pinch Gripping
2 x 10 lb plates - held with two fingers & thumb 40 seconds x 3 each hand

[sosso]

Wednesday 04/02 - Chest & upper back

Bench Press
1 x 10 x 45 lb (20.4 kg)
2 x 5 x 115 lb (52 kg)
3 x 5 x 152.5 lb (69 kg)

Felt great. My bench press is improving

Dumbbell Rows
3 x 5 x 90 lb (40.8 kg) - too easy but the next step up is 120 lb at this particular gym
1 x 5 x 120 lb (54.4 kg)

Dumbbell Bench Press
2 x 5 x 60 lb (27.2 kg)
3 x 5 x 65 lb (29.5 kg)

Perhaps 60 lb was a bit heavy for warm-up but still managed the 65's easily. DB bench has improved a lot.

Pull-ups
5 x 5

All in all a good workout today!

[sosso]

08/02 - Legs and shoulders

Front Squat
1 x 10 x 20 kg
1 x 5 x 40 kg
1 x 5 x 60 kg
3 x 5 x 70 kg

My strength is getting back up again. This was a good weight, with the last 2 reps of each work set being quite hard. My form has improved too. I am keeping my knees pointed out slightly and not letting them buckle in like I used to.

Standing Overhead Press
1 x 10 x 20 kg
1 x 5 x 35 kg
1 x 5 x 52.5 kg (push)
Singles: 60 kg, 65 kg, 67.5 kg PB (push)

3 x 3 x 55 kg (push)
3 x 5 x 40 kg (strict) easy.

Nice and short today. I'm really happy with how it went!

[sosso]

10/02: Lower back and grip

Deadlift (double overhand grip)
1 x 5 x 135 lb
1 x 5 x 200 lb
1 x 5 x 230 lb PB

Barbell Shrugs
1 x 5 x 135 lb
1 x 5 x 200 lb
3 x 5 x 232.5 lb

Rack Pulls (mixed grip)
1 x 5 x 315 lb PB

This was the first time I had tried mixed grip with anything. It helped! I should try it with deadlift next time.

Pinch Grip
2 x 10lb plates held with two fingers and thumb until grip failed.

[sosso]

12/02 Chest & upper back

Bench Press
1 x 5 x 42.5 kg
1 x 5 x 62.5 kg
3 x 5 x 70 kg PB

Fantastic. Just a bit more weight than last time, but felt easier.

Dumbbell Rows
4 x 5 x 46 kg

Dumbbell Bench Press
4 x 5 x 30 kg PB

Pull-ups
3 x 5
1 x 3

Very happy with how things are going. Just adding small amounts of weight each time and the numbers are slowly but steadily going up.

[sosso]

14/02: Legs & shoulders

Front Squat
1 x 10 x 20 kg
1 x 5 x 42.5 kg
1 x 5 x 62.5 kg
3 x 5 x 75 kg

Standing Overhead Press
1 x 10 x 20 kg
1 x 5 x 35 kg (strict)
1 x 5 x 52.5 kg (push)
Singles: 60 kg, 65 kg, 70 kg PB (push)
3 x 5 x 45 kg (strict)

Dumbbell Shoulder Press
4 x 5 x 22 kg
1 x 4 x 24 kg

It felt great walking outside into the rain after this workout. I was loving it.

[ralst]

Very happy with how things are going. Just adding small amounts of weight each time and the numbers are slowly but steadily going up.

That's the way to do it man Good work on all the PBs lately.

[sosso]

Thanks mate! It's a great feeling.

[sosso]

I've set myself the goal of a 100kg push press and clean and press by December. Ain't nothin' but a peanut!

[Talyn]

That's a nice challenge you've set yourself there. Just in time for VF week in Melbourne!!!

Look forward to seeing it happen!

[sosso]

16/02

Deadlift
1 x 5 x 70 kg
1 x 5 x 100 kg
1 x 5 x 120 kg - Heaviest I've lifted. Not sure what my 1RM is
3 x 5 x 110 kg PB - Heaviest I've lifted for 3 x 5

Deadlift is getting much better. The first rep is always the hardest and then they just seem to go up..

Barbell Shrugs
1 x 5 x 60 kg
1 x 5 x 80 kg
3 x 5 x 105 kg

Rack Pulls
1 x 5 x 160 kg PB

Clean & Press
1 x 3 x 50 kg
1 x 3 x 60 kg PB

I lowered the bar and did 5 reps front squat after each press
I hadn't done cleans for a while. Felt good.

[sosso]

That's a nice challenge you've set yourself there. Just in time for VF week in Melbourne!!!

Look forward to seeing it happen!

Thanks mate! I'll do my best to get down there!

[sosso]

18/02

Bench Press
1 x 5 x 42.5 kg
1 x 5 x 62.5 kg
3 x 5 x 72.5 kg PB

Dumbbell Bench Press
4 x 5 x 30 kg

Probably wasn't a good idea to go straight after regular bench. These kinda sucked. I didn't intend to but for some reason I just started and realised after the first set that I normally do DB rows after barbell bench. Oh well...

Dumbbell Rows
4 x 5 x 46 kg

Will go on to 48 kg DB's next time.

Pull-ups
1 x 6
3 x 5

Overall pretty good. I'm happy with how my bench press is going.

[sosso]

Pretty quiet day today.. about 100 pushups. It is a rest day though.

I ate lots.. about 4000 calories with 200 g protein. I made some nice chili with beans and TVP tonight.