Sam's training

[sosso]

20/02

Front Squat
1 x 10 x 20 kg
1 x 5 x 45 kg
1 x 5 x 67.5 kg
3 x 5 x 75 kg

Better than last time. More weight next time.

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: 62.5 kg, 67.5 kg, 72.5 kg PB (push)
3 x 5 x 47.5 kg (strict) bit too easy, but didn't want to jump straight to 50 kg. Next time though..

Dumbbell Shoulder Press
4 x 5 x 24 kg

Felt easier than the 22's I used last time

At the end I did some seated calf raises..I don't usually do these, but felt like they could use some attention.. so i did 3 x 10 x 80 kg and called it a day.

[JP]

planning to learn to jerk instead of push pressing?

[sosso]

Yes, definitely

[The Duke]

Good effort on the overhead singles there matey.

[sosso]

Thanks, same to you. I just watched your videos Nice work on the clean and press.

[sosso]

22/02

Deadlift
1 x 5 x 75 kg
1 x 5 x 100 kg
3 x 5 x 115 kg PB Up 5kg from last time - Heaviest I've lifted for 3 x 5
1 x 5 x 120 kg

Cleans
3 x 3 x 60 kg

- Pressed and lowered the bar, then did 5 reps front squat after the third clean in each set

[sosso]

I ate about 4000 calories and 210 g protein today. I was getting tired of eating oats for breakfast, so I had 6 weet-bix, two bananas and soy milk today. There's about 21 g of protein in there and it's much easier for me to eat than a big bowl of oats. Eating the oats was starting to feel like a chore.

[baldy]

[quote="sosso"]I ate about 4000 calories and 210 g protein today. I was getting tired of eating oats for breakfast, so I had 6 weet-bix, two bananas and soy milk today. There's about 21 g of protein in there and it's much easier for me to eat than a big bowl of oats. Eating the oats was starting to feel like a chore.

[sosso]

24/02

Good session today. I was inspired by an Asian guy, who looked like he weighed less than 70 kg, deadlifting 210 kg for 4 easy looking reps with text book form. I've seen him before doing cleans and snatches, so it goes to show how effective Olympic style training is for getting STRONG.

Bench Press
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 PB

DB Rows
4 x 5 x 48 kg

DB Bench Press
3 x 5 x 30 kg
1 x 6 x 30 kg

Much better this time.

Pull-ups
1 x 6
3 x 5

[Andrewc]

Nice benching. Any intention of getting yourself on the strength table at all?

[sosso]

Thanks

I hope to soon. Not sure what my max lifts are yet. I'd guess bench is around 85 - 90 kg, deadlift around 140-150 and squat about 110.. I'll have to set aside a day for it.

Last time I did a bench 1RM it was 82 kg and that was after my work sets at 70 kg so I was pretty tired. Probably wasn't the best time to go for it

[Andrewc]

Those estimates sound pretty ballpark considering the weight of your working sets. It'll be good to see you on the table and have some more competition when you do put yourself on there.

[sosso]

Hopefully I'll be on there soon!

Do you mind me asking how much you paid for your weights?

[Andrewc]

What I paid doesn't represent what you would pay if you were buying them from a supplier. I bought them in an "after hours-back of the factory-cash" type situation... but for the record around $230ish for about 125kgs of plates.

[benzilla]

[quote="sosso"]Thanks

I hope to soon. Not sure what my max lifts are yet. I'd guess bench is around 85 - 90 kg, deadlift around 140-150 and squat about 110.. I'll have to set aside a day for it.

Last time I did a bench 1RM it was 82 kg and that was after my work sets at 70 kg so I was pretty tired. Probably wasn't the best time to go for it