Sam's training

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Postby sosso » Fri Feb 20, 2009 1:27 am

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 8)

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.
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Postby JP » Fri Feb 20, 2009 7:03 am

planning to learn to jerk instead of push pressing?
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Postby sosso » Fri Feb 20, 2009 7:58 am

Yes, definitely :)
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Postby The Duke » Fri Feb 20, 2009 8:36 am

Good effort on the overhead singles there matey.
Free the Guinea Pigs.
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Postby sosso » Sat Feb 21, 2009 10:56 am

Thanks, same to you. I just watched your videos :) Nice work on the clean and press.
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Postby sosso » Sun Feb 22, 2009 1:41 am

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
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Postby sosso » Sun Feb 22, 2009 12:40 pm

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.
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Postby baldy » Sun Feb 22, 2009 1:15 pm

sosso wrote: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.


I have started going exactly the same thing! normally have weetabix as second breakfast at work. Normally only eat 4 at a time will have to work my way up to 6.
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Postby sosso » Tue Feb 24, 2009 1:50 am

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
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Postby Andrewc » Tue Feb 24, 2009 3:03 am

Nice benching. Any intention of getting yourself on the strength table at all?
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Postby sosso » Tue Feb 24, 2009 3:17 am

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 :P
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Postby Andrewc » Tue Feb 24, 2009 3:45 am

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.
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Postby sosso » Tue Feb 24, 2009 4:19 am

Hopefully I'll be on there soon!

Do you mind me asking how much you paid for your weights?
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Postby Andrewc » Tue Feb 24, 2009 7:16 am

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.
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Postby benzilla » Wed Feb 25, 2009 2:51 am

sosso wrote: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 :P


Good luck meeting/exceeding your estimates! Get on the table!
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