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Rob's PB Quest

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OxmanIcon...15-08-2013 @ 18:09 
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Likes tight rubber
Member 2981, 10424 posts
SQ 240, BP 192.5, DL 330
762.5 kgs @ 108kgs UnEq
What program are you following mate? Looks like its really working for you.
BritishVikingIcon...20-08-2013 @ 22:28 
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Member 4618, 93 posts
SQ 205, BP 147.5, DL 265
617.5 kgs @ 105kgs UnEq
I'm following Wendler's 5/3/1 buddy, I've never followed any proper structure such as this so I'm hoping it will yield some good gains.

Today my planned workout was:

Press: 
62.5kg x 5
70kg x 3
80kg x 1+
42.5kg x 10
42.5kg x 10
42.5kg x 10
42.5kg x 10
42.5kg x 10

Assistance lift: Chins:
+12.5kg x 8
+12.5kg x 8
+12.5kg x 8


My actual workout was:

Press: 
62.5kg x 5
70kg x 3
80kg x 5
42.5kg x 10
42.5kg x 10
42.5kg x 10
42.5kg x 10
42.5kg x 10

Assistance lift: Chins:
+12.5kg x 8
+12.5kg x 8
+20kg x 6

Session review
Very good session, I was hoping for 4 on 80kg press. The final rep was a real grinder though, new rep PB for this.
BritishVikingIcon...22-08-2013 @ 06:57 
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Member 4618, 93 posts
SQ 205, BP 147.5, DL 265
617.5 kgs @ 105kgs UnEq
Planned workout

Deadlifts
Warmup weights..Then onto

170kg x 5
192.5kg x 3
215kg x 1+
112.5kg x 10
112.5kg x 10
112.5kg x 10
112.5kg x 10
112.5kg x 10

No front squat - No time.

Actual workout

Deadlifts
Warmup weights..Then onto

170kg x 5
192.5kg x 3
215kg x 6
112.5kg x 10
112.5kg x 10
112.5kg x 10
112.5kg x 10
112.5kg x 10


Session overview

It was my girlfriends Birthday today so I couldn't stay a long time hence no assistance lifting. 215 or 6 or 7 was the target so I was on track there. I think if really pushed I could have done another rep, but then I'd have really struggled with the high rep sets that followed.
BritishVikingIcon...22-08-2013 @ 18:41 
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Member 4618, 93 posts
SQ 205, BP 147.5, DL 265
617.5 kgs @ 105kgs UnEq
Planned workout

Bench Press
Warmup weights..Then onto

92.5kg x 5
103kg x 3
117.5kg x 1+
62.5kg x 10
62.5kg x 10
62.5kg x 10
62.5kg x 10
62.5kg x 10

Incline Dumbell Press
(Weight per side)
40kg x 8
40kg x 8
40kg x 8

Actual workout

Bench Press
Warmup weights..Then onto

92.5kg x 5
103kg x 3
117.5kg x 7
62.5kg x 10
62.5kg x 10
62.5kg x 10
62.5kg x 10
62.5kg x 10

Incline Dumbell Press
(Weight per side)
40kg x 10
40kg x 8
40kg x 9

Session overview
Great session today, I went in hoping to get 6 reps on 117.5kg but I exceeded those expectations. On first impressions this routine seems to be working for me.
BritishVikingIcon...24-08-2013 @ 16:08 
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Member 4618, 93 posts
SQ 205, BP 147.5, DL 265
617.5 kgs @ 105kgs UnEq
Planned workout

Squats
Warmup weights..Then onto

117.5kg x 5
135kg x 3
150kg x 1+
80kg x 10
80kg x 10
80kg x 10
80kg x 10
80kg x 10

Glute hamstring raises
15kg x 6
15kg x 6
15kg x 6

Actual workout

Squats
Warmup weights..Then onto

117.5kg x 5
135kg x 3
150kg x 4
80kg x 10
80kg x 10
80kg x 10
80kg x 10
80kg x 10

Glute Ham raises
15kg x 6
15kg x 6
15kg x 6

Session overview
A little disappointing, my squat strength seems weaker than 6 weeks ago where I managed 155kg for 6 reps. It seems my legs are still getting used to the higher rep sets. Hopefully the next cycle there will be a marked improvement.
BritishVikingIcon...26-08-2013 @ 19:56 
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Member 4618, 93 posts
SQ 205, BP 147.5, DL 265
617.5 kgs @ 105kgs UnEq
I was feeling fresh after the first cycle so decided against a deload week. I will listen to my body and give myself a deload week when I feel it will aid my lifting.

Today my planned workout was:

Press: 
65kg x 5
67.5kg x 5
72.5kg x 5+
42.5kg x 10
42.5kg x 10
42.5kg x 10
42.5kg x 10
42.5kg x 10

Assistance lift: Chins:
+20kg x 8
+20kg x 8
+20kg x 8


My actual workout was:

Press:
65kg x 5
67.5kg x 5
72.5kg x 8
42.5kg x 10
42.5kg x 10
42.5kg x 10
42.5kg x 10
42.5kg x 10

Assistance lift: Barbell rows
100kg x 6
110kg x 6
120kg x 6
125kg x 6
100kg x 8

Session review
I almost got 9 reps on the shoulder press, ended up doing rows as the gym was heaving and the chinning bar located by the cable machines were too busy. Rows felt good, the heaviest set of rows was a struggle on the final rep.
BritishVikingIcon...27-08-2013 @ 20:44 
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Member 4618, 93 posts
SQ 205, BP 147.5, DL 265
617.5 kgs @ 105kgs UnEq
Today the focus is on Deadlifts, my favourite of the big lifts, and the one that sorts the men from the boys!

Planned workout

Deadlifts
Warmup weights..Then onto

172.5kg x 5
182.5kg x 5
195kg x 5+
115kg x 10
115kg x 10
115kg x 10
115kg x 10
115kg x 10

Gonna throw in a few heavy singles before the BBB sets.
Actual workout

Deadlifts
Warmup weights..Then onto

172.5kg x 5
182.5kg x 5
195kg x 9
230kg x 1
240kg x1
112.5kg x 10
112.5kg x 10
112.5kg x 10
112.5kg x 10
112.5kg x 10


Session overview

Very noticeable improvement since the same workout on the last cycle. Threw in a few heavy singes, just to test the water, 240kg was a bit slow, but I was pre-exhausted.
BritishVikingIcon...02-09-2013 @ 20:09 
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Member 4618, 93 posts
SQ 205, BP 147.5, DL 265
617.5 kgs @ 105kgs UnEq
I was feeling fresh after the first cycle so decided against a deload week. I will listen to my body and give myself a deload week when I feel it will aid my lifting.

Today my planned workout was:

Press: 
67.5kg x 3
72.5kg x 3
77.5kg x 3+
42.5kg x 10
42.5kg x 10
42.5kg x 10
42.5kg x 10
42.5kg x 10

Assistance lift: Chins:


My actual workout was:

Press:
67.5kg x 3
72.5kg x 3
77.5kg x 6
85kg x 1 - went for two but failed just shy of lockout.
42.5kg x 10
42.5kg x 10
42.5kg x 10
42.5kg x 10
42.5kg x 10

Chins
+30kg x 4
+30kg x 4
+20kg x 6

Session review
Not a bad session, equal a previous rep PB on this lift, but it would have been even nicer have beaten it. Bodyweight slowly increasing. 103kg today.
BritishVikingIcon...05-09-2013 @ 20:25 
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Member 4618, 93 posts
SQ 205, BP 147.5, DL 265
617.5 kgs @ 105kgs UnEq
Planned workout

Bench Press
Warmup weights..Then onto

100kg x 3
107.5kg x 3
112.5kg x 3+
62.5kg x 10
62.5kg x 10
62.5kg x 10
62.5kg x 10
62.5kg x 10

Incline Dumbell Press
(Weight per side)
45kg x 8
45kg x 8
45kg x 8

Actual workout

Bench Press
Warmup weights..Then onto

100kg x 3
107.5kg x 3
112.5kg x 10
130kg x 2
62.5kg x 10
62.5kg x 10
62.5kg x 10
62.5kg x 10
62.5kg x 10

Incline Dumbell Press
(Weight per side)
45kg x 8
45kg x 8
45kg x 8

Session overview
Fantastic session on the bench, I was hoping for 9 reps, Really pleased to have gotten 10 today. The 2 reps on 130kg was easy, I'd have gotten 3 without a doubt if it wasn't for the big set that was previously lifted.
BritishVikingIcon...06-09-2013 @ 20:23 
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Member 4618, 93 posts
SQ 205, BP 147.5, DL 265
617.5 kgs @ 105kgs UnEq
Planned workout

Squats
Warmup weights..Then onto

132.5kg x 3
142.5kg x 3
150kg x 3+
82.5kg x 10
82.5kg x 10
82.5kg x 10
82.5kg x 10
82.5kg x 10

Glute hamstring raises
15kg x 6
15kg x 6
15kg x 6

Actual workout

Squats
Warmup weights..Then onto

132.5kg x 3
142.5kg x 3
150kg x 7
82.5kg x 10
82.5kg x 10
82.5kg x 10
82.5kg x 10
82.5kg x 10

Glute Ham raises
15kg x 7
12.5kg x 6
10kg x 5 - very hard.

Session overview
BIG improvment, only two weeks ago I stuggled to get 4 reps at this weight, I'm very pleased with the extra 3 reps. GLute hamstring raises are noticeably stronger too.
BritishVikingIcon...12-09-2013 @ 20:01 
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Member 4618, 93 posts
SQ 205, BP 147.5, DL 265
617.5 kgs @ 105kgs UnEq
Been busy with work lately so not had time to update my journal.

Here's the lifts of note that I've done this week:

Press 80kg x 6, 90kg x 1

Deadlift 220kg x 7

Bench 120kg x 6 140kg x 1 Happy
BritishVikingIcon...18-10-2013 @ 07:48 
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Member 4618, 93 posts
SQ 205, BP 147.5, DL 265
617.5 kgs @ 105kgs UnEq
Post Edited: 18.10.2013 @ 07:48 AM by BritishViking
Quick update -

Been doing the 5-3-1 routine, but work has meant that I've not had much time to keep a full log.


Most recent lifts:

Press: 80kg x 6, 92.5kg x 1

Deadlift: 215kg x 8 260kg x 1

Squat: 167.5kg x 6, 190kg x 1

Bench: 122.5kg x 6, 142.5kg x 1

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