Robs 2017 Equipped Lifting Journal

Week 1, session 1, max bench

FitNotes Workout - Friday 31st March 2017

** Flat Barbell Bench Press **
- 20.0 kgs x 8 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 100.0 kgs x 1 rep

** 3 Board Shirt Press **
- 100.0 kgs x 1 rep
- 110.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 140.0 kgs x 1 rep

140 was a real grind albeit a pb. Left arm sort of gave way for some reason. Didn't look at all pretty. Foolishly went for it again and failed with spotter bars saving the day!

I had index finger on smooth part and it felt horrible. Think I'll stick to pinky for raw and middle for shirt. Fucking hated it. Shirt feels much better than metal though. Just need time to build up resistance to some heavier weights as it's all new to me.

** Flat Bar Pushdown **
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

Piss. Need to up next time.

** Rear Delt Dumbbell Raise **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

As above

** Seated Cable Row **
- 75.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 75.0 kgs x 8 reps

Couldn't get on machine so had to do cable work. Stack.

Next up, light deads followed by sldl and abbs. Try get that in Sunday am and then another couple (dynamic bench and heavy squats) next week. Focusing on absolutely hammering chest and tries to bring bench up. Tris as so so weak so will get a pasting twice a week.
 
Week 1, session 2 coming up. Max effort lower which falls as squats today.

Had some scran so gonna head down with a bit and train with a few lads. Should get me fired up!
 
Fuck me that was painful!

Trained with new team today and one of lads did my wraps. I'm badly bruised and back of knees are in bits.

That said, although the wraps were so so tight the suit offered fuck all in terms of pop. It's absolutely huge on me. I am selling it and getting a much tighter one. That way I'm 100% sure of hitting 250kg V V soon.

FitNotes Workout - Sunday 2nd April 2017

** Barbell Squat **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 100.0 kgs x 3 reps

Loose wraps with belt
- 120.0 kgs x 3 reps
- 150.0 kgs x 1 rep

Super tight wraps
- 170.0 kgs x 1 rep
- 200.0 kgs x 1 rep
- 215.0 kgs x 1 rep
- 225.0 kgs x 1 rep
 
RS86 said:
How was depth on the 225 bud?
Click to expand...
Full depth mate. Had two people watching and both shouted depth at same time when i thought i was gonna cave. Needless to say i shot up el pronto!

Suit is silly big though. Seen size and for a 110kg. No pop at all anymore and straps are really loose. Get a nice tight one and I'm looking good for some bigger numbers instantly
 
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