STRENGTH / POWER by Robert Forbes

NEW UPDATE!!

2006-05-13T12:23:00.000+01:00

The link above will lead you to my new website.

I haven't updated this blog in a while. I have been extremely busy with teacher training and still am busy. Currently i'm on teacher placement and will be for the next 2 weeks.

If any of you would like to get in touch with me, come over to my new board - check it out and tell me what you think.

See ya,

Robert

12th-APRIL-WED-GYM-WORKOUT-FOOTAGE - 2006

2006-04-13T03:22:00.000+01:00

http://media.putfile.com/12th-APRIL-WED-GYM-WORKOUT-FOOTAGE

My workout went as follows:

Push Press
Bench Press
Box Squat
Deadlift

I hadn't deadlifted for about 2 months so yesterdays deadlifts were hard, something i need to really work on over the next few months.

I made a PB on the Push Presses but failed my last set which i was gutted about. I almost achieved my long term goal - Just 1.5kg away now!!

The footage might take a wee bit of time to load, sorry. Just click the title of the post to see the footage.

Robert

TUES 11 APRIL 2006 WORKOUT

2006-04-11T17:23:00.000+01:00

TUES 11 APRIL 2006 WORKOUT:

PUSH PRESS:

93.5kg for 2 reps ([b]PB[/b])

The first rep went up like a feather.

BENCH PRESS:

115kg for 5 sets of 2 reps

BOTTOM POSITION BENCH PRESS:

(8 nots) -

123.5kg for 1 rep
123.5kg for 2 reps
123.5kg for 2 reps

(9 nots) -

145kg for 5 reps

CHEAT BARBELL CURLS:

73.5kg for 3 reps
73.5kg for 3 reps
73.5kg for 3 reps

(supersetted with)

WEIGHTED TRICEP DIPS:

55kg for 4 reps
55kg for 4 reps
55kg for 4 reps

* Who in your opinion will be the first to pull 1000 pounds or more in the deadlift?

2006-04-09T05:26:00.001+01:00

Who in your opinion will be the first to pull 1000 pounds or more in the deadlift?

Five lifters have all done 408 kilos ( 900 pounds ) or more...

*1/ Iceland Benedict Magnusson *2nd Highest lift of 970 pounds

*2/ Englands Andy Bolton *Current World Record Holder - 971 pounds

*3/ Konstantin Konstantinovs of Latvia - 947 pounds (430kg)

4/ Tibor Mezaros of Hungaria

5/ Istvan Arvai of Hungaria

Lets hear your thoughts.

Robert

You can also respond on my training forum at the following address:

http://mrartman.proboards7.com/index.cgi?board=Power&action=display&thread=1144556203&page=1#1144556203

And if you click on the Title of this topic, you will be taken to my art online folio where you have the opportunity to buy a Poster Print i made up. Click the Title link to view the image.

Thanks

Robert

* Who in your opinion will be the first to pull 1000 pounds or more in the deadlift?

2006-04-09T05:26:00.000+01:00

Who in your opinion will be the first to pull 1000 pounds or more in the deadlift?

Five lifters have all done 408 kilos ( 900 pounds ) or more...

*1/ Iceland Benedict Magnusson *2nd Highest lift of 970 pounds

*2/ Englands Andy Bolton *Current World Record Holder - 971 pounds

*3/ Konstantin Konstantinovs of Latvia - 947 pounds (430kg)

4/ Tibor Mezaros of Hungaria

5/ Istvan Arvai of Hungaria

Lets hear your thoughts.

Robert

You can also respond on my training forum at the following address:

And if you click on the Title of this topic, you will be taken to my art online folio where you have the opportunity to buy a Poster Print i made up. Click the Title link to view the image.

Thanks

Robert

Fri 7 April 2006 Workout

2006-04-07T15:57:00.000+01:00

FRI 7 April 2006 Workout

Bench Press:

113.5kg for 2 reps (6 sets)

Bottom Position Bench Press:

(8 nots): 122.5kg for 2 reps (2 sets)

No improvement from last day. These were tough.

(9 nots): 143.5kg for 3 reps

Rack Deadlifts (6 nots):

277.5kg for 2 reps

The pulls were extremely hard. I may switch not positions for a change.

Cheat Barbell Curls:

72.5kg for 3 reps

WED 5 April 2006 Workout

2006-04-05T15:46:00.000+01:00

WED 5 April 2006 Workout:

Push Press:

93.5kg - Fail
93.5kg for 1 rep
93.5kg for 1 rep

Instead of going for more reps with 92.5 i decided to increase the weight slightly.

Bench Press:

112.5kg for 3 reps
112.5kg for 3 reps
112.5kg for 3 reps

These were pretty tough.

Bottom Position Bench Press (8 nots):

122.5kg for 2 reps
122.5kg for 2 reps

Bottom Position Bench Press (9 nots):

142.5kg for 2 reps
142.5kg for 2 reps

Cheat Barbell Curls:

72.5kg for 2 reps
72.5kg for 2 reps

(supersetted with)

Weighted Tricep Dips:

55kg for 2 reps
55kg for 2 reps

I will stick to 55 for the weighted dips for awhile yet until i'm able to do sets of 5 reps.

Overall good workout.

TUES 4 April 2006 Workout

2006-04-04T18:49:00.000+01:00

TUES 4th April 2006 Workout:

Push Press:

92.5kg for 1 rep
92.5kg for 1 rep
92.5kg for 1 rep (missed 2nd)

Bench Press:

112.5kg for 2 reps (5 sets)

Bottom Position Bench Press (8nots):

121kg for 3 reps
121kg for 3 reps

Bottom Position Bench Press (9 nots):

140kg for 4 reps
140kg for 5 reps

Box Squat (no boards):

210kg for 3 reps
210kg for 3 reps
210kg for 3 reps

Rack Deadlift (6 nots):

270kg for 3 reps
270kg for 3 reps
270kg for 5 reps

* Push Presses were good this time around.

MON 3 April 2006 Workout

2006-04-03T11:52:00.000+01:00

MON 3 April 2006 Workout:

Todays workout was one of the shittest i've had in ages.

Firstly i was up all night previous working away on a design which was good - i enjoy that, exhausts me but i do enjoy it. Instead of going to bed early this morning i decided to stay up and go to the gym.

I got a lift down to save bus fare funny since i'm skint! I arrived at the gym for 8:15am. Found the gym to be shut. No-one had bothered their ass to open it - i was major pissed off.

Freezing cold and i waited from 8.15 - 10am - thats 1 hour 45 mins standing in the flamin' cold weather. And that was me waiting on a prayor that someone would arrive to open the god damn gym!! That someone did arrive but it wasn't the gym owner. Which means my workouts this week may go along the same lines.

My training began with my whole body ice cold and hands that were quite frankly - felt like they could have dropped off. As i type this it's now beginning to snow.

Anyway i began with:

Push Presses:

92.5kg - Fail
92.5kg - Fail

The bar went nowhere. Felt like i had 10 gorillas on top of me. I was pissed off i gave up.

Bench Press:

110kg for 2 sets of 4 reps

I then decided to experiment:

111kg for 3 sets of 2 reps

Bottom Position Bench Press (8 nots):

120kg for 2 reps
120kg for 2 reps

These were hard.

Bottom Position Bench Press (9nots):

130kg for 5 reps
135kg for 5 reps

I've been meaning to try the heavy partials from the rack again to see if it helps with my regular poundage. Today was one of those days to give it a shot.

NEW Designs created on Merchandise!

2006-04-03T01:06:00.000+01:00

POWERTRAINING T-Shirt for the guy:

front:

back:

You can order below at:
http://www.cafepress.com/powertraining.53159346

POWERTRAINING T-Shirt for the girl:

front:

back:

You can order below at:
http://www.cafepress.com/powertraining.53159347

---------------------------------------------------------------------

Also on offer is a large Mug:

You can order below at:
http://www.cafepress.com/powertraining.53163152

--------------------------------------------------------------------

If ordering any products above - use this coupon code below:

FRI 31 March - 2006 Workout

2006-03-31T11:18:00.000+01:00

FRI 31 March - 2006 Workout:

Bench Press:

110kg for 3 reps
110kg for 3 reps
110kg for 3 reps

Box Squat (no boards):

210kg for 2 reps (5 sets)

Rack Deadlift (6 nots):

270kg for 2 reps (5 sets)

*Rack Deads felt heavy - Need better wrists straps - the one's i'm using just now tear my wrists apart.

Thurs - 30th March - 2006 Workout

2006-03-30T19:02:00.000+01:00

THURS 30 March - 2006 Workout:

Bench Press:

110kg for 5 sets of 2 reps

Cheat Barbell Curls:

70kg for 4 reps
70kg for 4 reps

(supersetted with)

Weighted Tricep Dips:

50kg for 4 reps
50kg for 4 reps

Wed 29 March - 2006

2006-03-29T12:17:00.000+01:00

Bench Press:

107.5kg for 5 reps

Box Squat: (no boards)

205kg for 5 reps

Rack Deadlift (6 nots):

265kg for 6 reps

Leg Press:

150kg for 5 sets of 8 reps

* Rack deads were easy
*Box Squat was not bad - will do 5X2 next time.

Tues - 28th March - 2006 Workout

2006-03-28T21:06:00.000+01:00

Tues - 28 March - 2006

Push Press:

91kg for 2 reps
91kg for 2 reps - missed the 3rd rep

Bench Press:
107.5kg for 4 reps
107.5kg for 4 reps

Cheat Barbell Curls:

70kg for 3 reps
70kg for 3 reps
70kg for 3 reps

(supersetted with)

Weighted Tricep Dips:

50kg for 3 reps
50kg for 3 reps
50kg for 3 reps

Shoulders felt good today

24th March Friday - 2006 Workout

2006-03-24T18:37:00.000Z

24th March Friday - 2006 Workout

Bench Press:

107.5kg for 3 reps
107.5kg for 3 reps
107.5kg for 3 reps

Weighted Tricep Dips:

50kg for 2 reps
50kg for 2 reps
50kg for 2 reps
50kg for 2 reps
50kg for 2 reps

Today was a short one. I'm exhausted. Need sleep. Been up all night, and been at uni all day. I'm shattered.

Todays workout / 22 March Wed 2006

2006-03-22T14:12:00.000Z

Todays workout / 22 March WED 2006

Push Press:

91kg for 3 sets of 1 rep. These felt heavy.

Bench Press:

107.5kg for 5 sets of 2 reps

Box Squat: (no boards)

200kg for 6 reps

Rack Deadlift (6 nots):

260kg for 2 reps
300kg for 1 rep

That 300 felt impossible. The 260 was good though. But i feel i may need to back of hitting 1 rep max's every week on these. So it looks like i'll have to resort to rep training from 260+ next week.

Cheat Barbell Curls:

70kg for 3 sets of 2 reps

(supersetted with)

Weighted Tricep Dips:

45kg for 6 reps
45kg for 6 reps
45kg for 7 reps

The dips were easy.

Todays workout / 22 March Wed 2006

2006-03-22T14:05:00.000Z

Todays workout / 22 March WED 2006

Push Press:
91kg for 3 sets of 1 rep. These felt heavy.

Bench Press:
107.5kg for 5 sets of 2 reps

Box Squat: (no boards)
200kg for 6 reps

Rack Deadlift (6 nots):
260kg for 2 reps
300kg for 1 rep

That 300 felt impossible. The 260 was good though. But i feel i may need to back of hitting 1 rep max's every week on these. So it looks like i'll have to resort to rep training from 260+ next week.

Cheat Barbell Curls:
70kg for 3 sets of 2 reps

(supersetted with)

Weighted Tricep Dips:
45kg for 6 reps
45kg for 6 reps
45kg for 7 reps

The dips were easy.

Target 95 for 3 reps!

2006-03-19T08:23:00.000Z

Once i hit 95kg on the barbell Shoulder Push Presses, i'll do my best to get some video footage of my lifting and will upload it onto here for everyone to see.

I'll also include footage of myself going for a PR and hopefully will push press over 100kg.

Robert

17th march - FRIDAY - 2006 Workout

2006-03-17T17:53:00.000Z

Todays workout - 17th March - FRIDAY - 2006

PUSH PRESS:

90kg for 2 reps
92.5kg for 2 reps
95kg - FAIL

I'm pretty pleased with these but still a little disapointed. I expected to hit 95kg for 1 rep for a couple of sets but i was too exhausted. Today has been one extremely long and boring day at university. :-/

BENCH PRESS:

105kg for 5 reps
107.5kg for 2 reps

CHEAT BARBELL CURLS:

67.5kg for 3 reps
67.5kg for 3 reps
67.5kg for 3 reps

(supersetted with)

WEIGHTED TRICEP DIPS:
35kg for 6 reps
35kg for 6 reps
35kg for 6 reps

I'm feeling some pain in my left shoulder now

15th March - WED - 2006 Workout

2006-03-15T17:05:00.000Z

15th March - WED - 2006

Push Press:

90kg for 1 rep
90kg - MISS
90kg for 1 rep

My shoulders aren't used to the 90 yet!

Box Squat (no boards):

180kg for 2 reps
220kg for 1 rep
235kg for 1 rep ([b]PB[/b])

Rack Deadlift (6 nots):

240kg for 1 rep
265kg for 1 rep
275kg for 1 rep
290kg for 1 rep
310kg for 1 rep
320kg for 1 rep
330kg (726 pounds) for 1 rep ([b]PB[/b])
340kg - MISS - bar never budged

I'm going to focus my efforts on this 6 not position (lockout) phase of the deadlift. I need to be lifting heavier weight here and so i figure if the world record for the deadlift is 441kg then i'll try to match that only from the top end of the deadlift movement.

Leg Press:
145kg for 8 reps (5 sets)

13th March Workout - MON - 2006

2006-03-13T11:53:00.000Z

This mornings training before uni:

MON - 13th March - 2006

PUSH PRESS:

87.5kg for 3 reps
87.5kg for 3 reps

These were strong today. I actually lost the weight behind me on my first set going after my 1st rep. It came up pretty fast but i couldn't hold it at the top.

I then tried again and did 3 reps. I was pumped. By the way that 87.5kg is my warmup and working set lol!

BENCH PRESS:

105kg for 3 reps
105kg for 3 reps
105kg for 3 reps

CHEAT BARBELL CURLS:

65kg for 4 reps
70kg for 3 reps
72.5kg for 2 reps
72.5kg for 1 rep

(supersetted with)

WEIGHTED TRICEP DIPS:

35kg for 5 reps
35kg for 5 reps
35kg for 5 reps
35kg for 5 reps
35kg for 5 reps

I was going to do 10 sets but ran out of time. I was talking about art with one of the gym guys between sets.

Anyway i'm pretty chuffed with my overhead push presses and i think i'm ready to move on up to 90kg!!

ANDY BOLTON BREAKS DEADLIFT WORLD RECORD!

2006-03-12T21:26:00.000Z

British Powerlifter Andy Bolton broke the World Record deadlift with a pull of 441kg (970.2 pounds)

I contacted Andy and he said it was easy and that 1000 pounds will be his real soon.

Here is a video clip of Andy:
http://media.putfile.com/andy-971-dlft

Robert

CLASSIC OVERHEAD PRESSING FOOTAGE - 155kg @90kg Bodyweight

2006-03-12T02:26:00.000Z

http://mrartman.proboards7.com/index.cgi?board=pressingoverhead&action=display&thread=1136025420&page=1#1142125282

Phil Grippaldi pressing 155kg overhead while weighing less than 90kg. Footage from 1968. The man had huge arms! This is what inspires me to focus on my overhead push pressing.

Remarkable footage.

Robert

Scottish Powerlifting Results Table

2006-03-10T09:37:00.000Z

I probably would have been in the 75kg weight class. I've never competed in that weight class before - i'm usually 82.5kg but currently my bodyweight hovers 75kg or less.

I believe i may have totalled:

SQUAT - atleast 170+
BENCH PRESS - maybe 115
Deadlift - 210

Thats me going by the fact that i always get stronger with every competition - You just need to check my competitive history to see that. Plus compared to the gym - i always lift more in the squat and deadlift for some reason which explains my predicted lifts.

So the lifts above would give me a total = 495kg

So i would have finished possibly 3rd - So i made the right choice not to enter LOL!

Some strong young competitors in the mix there totalling some impressive numbers. Not sure what equipment they were using if they competed raw or not but still impressive.

24 feels so old for competition these days given how much of the younger talent are coming through the ranks.

Squat is the big lift out of all the 3. Alot of the big totals are combined from a huge squat - Thats what i need to work on - getting my squat up to 200+ in the gym. Competitors bench pressing seems to let some of the lifters down given the fact they lift huge squats and deads but i've observed that for awhile now.

Anyway just some thoughts. In summing up i do actually regret not competing. But there's always next time.

Thanks to Stephen O'Donnell over at scottishpowerlifting.com for collecting the results and posting the info to all the lifters. Check out his site if your interested in viewing past or future Powerlifting competitions.

Yesterdays workout - 9th march - THURS - 2006

2006-03-10T08:57:00.000Z

Push Press:

3 sets of 1 rep with 87.5kg

Bench Press:

5 sets of 2 reps with 105kg

Weighted Tricep Dips:

10 sets of 3 reps with 35kg Dumbbell attached around my waist.

Wed - 8th March 2006

2006-03-08T18:08:00.000Z

Todays training - WED - 8th March 2006

Box Squats (no boards):

140kg for 3 reps
160kg for 3 reps
190kg for 3 reps
210kg for 3 reps
225kg for 1 rep

Rack Deadlifts (6 nots+1Board):

220kg for 1 rep
250kg for 1 rep
275kg for 1 rep
290kg for 1 rep
310kg - Partial rep

(isometric)]
325kg - Tried to budge it but couldn't.

Leg Press:

140kg for 8 reps
140kg for 8 reps
140kg for 8 reps

7th march 2006 - Tues workout

2006-03-07T18:20:00.000Z

Todays training:

Barbell Shoulder Push Press:

85kg for 3 reps
85kg for 3 reps

Bench Press:
102.5kg for 3 reps
102.5kg for 3 reps
102.5kg for 3 reps

Cheat Barbell Curls:

60kg for 3 reps
65kg for 3 reps
70kg for 2 reps
70kg for 2 reps

(supersetted with)

Weighted Tricep Dips:

20kg for 3 reps
20kg for 5 reps
20kg for 7 reps
20kg for 10 reps

The dips were light and a piece of cake!

I'm pleased with my push presses. I might decide to increase the weight next time.

Thursday Workout - 2nd March - 2006

2006-03-02T19:38:00.000Z

Push Press:

85kg for 2 reps
85kg for 2 reps

I need to get these up to 3-4 reps.

Bench Press:

100kg for 7 reps
105kg for 2 reps (1 slow pause rep)
90kg for 3 pause reps

Box Squat(2 boards):

180kg for 5 reps
200kg for 5 reps
220kg for 1 rep
(belt) - 240kg for 1 rep
260kg - FAIL

Rack Deadlift (5 nots+2Boards):

180kg for 1 rep
200kg for 1 rep
(straps)
215kg for 1 rep
225kg for 1 rep
240kg for 1 rep
255kg - FAIL

Workout from Tuesday this week - Short and sweet

2006-03-01T18:27:00.000Z

Tuesday workout:

Push Press:
82.5kg for 4 reps
83.5kg for 2 reps

Bench Press:
100kg for 7 reps

Cheat Barbell Curl:
50kg for 3 reps
60kg for 3 reps
65kg for 4 reps

(supersetted with)

Tricep Dips:
BW for 15 reps
BW for 10 reps
BW for 15 reps

During the tricep dips i performed really slow negatives and pauses.

SQUAT PR - WOO HOO!!!

2006-02-24T19:22:00.000Z

Yesterdays workout:

Squat:

100kg for 1 rep
120kg for 1 rep
140kg for 1 rep
150kg for 1 rep
157.5kg for 1 rep ([b]PB[/b])
162.5kg for 1 rep ([b]*NEW PB*[/b])

Rack Deadlift - (6nots+2 boards)

180kg for 1 rep
200kg for 1 rep
220kg for 1 rep

(straps)
250kg for 1 rep
265kg for 1 rep
275kg for 1 rep ([b]PB[/b])
285kg for 1 rep ([b]*NEW PB*[/b])

Those last 2 sets on both exercises were really friggin' tough.

I'm pleased with my squat as i have never squatted 160 or over. So i'm well pleased especiallly since my bodyweight has fallen down to around 75kg.

Todays training:
(MORNING)

Bench Press:
95kg for 10 reps - ([i]I failed on rep 11[/i])

Thats all i did.
------------------------------------------------------------------

I then went to school to teach. And during my lunch hour i trained with fellow teacher.
I did some bench pressing, seated strict shoulder press and dips. For a school gym its ok. The unusual thing is the bench station and shoulder press station aren't barbells - their bars connected to a weight plate stack. On the chart on the machine - it states the weights in kg on one side and the other its states how much the weight weighs while at the top end of the lift. Its abit like using stretch bands while training.

I did a couple of reps on the bench using the full stack which stated that the weight at the bottom (beginning of lift) weighed 94kg and at the top - it weighed 117kg. That was pretty cool i thought.

(afternoon)

Push Press:

80kg for 4 reps
80kg for 3 reps
+ 1 set of tricep dips.

Thats all. Then i went home and had a bag of chips and 3 fritters. You scottish guys will know what i'm talking aboot! ;D

Need help

2006-02-19T17:37:00.000Z

If you look at my profile - its on the right hand side at the bottom of the page along with the rest of my links to other blogs. I want it to be aligned evenly at the top of the page.

How do i do that?

Robert

Fridays workout

2006-02-18T18:21:00.000Z

Fridays workout:

Bench Press:
90kg for 14 reps *My best has been 85kg for 18 reps i think*

Cheat Barbell Curls:
52.5kg for 13 reps
57.5kg for 6 reps
(supersetted)
Weighted Chest Dips:
14kg for 30 reps14kg for 35 reps

That workout took me only 10 mins to complete.

Todays training

2006-02-15T18:17:00.000Z

Todays workout:

Push Press:

75kg for 8 reps........I wanted 12!
80kg for 6 reps
85kg for 3 reps........I need this up to 8 reps!

Bench Press:

90kg for 12 reps.............I wanted 20!
100kg for 5 reps.............I wanted 12!

Cheat Barbell Curls:

50kg for 12 reps
55kg for 7 reps

(supersetted)

Tricep Dips:

BW for 15 slow neg. dips ............ I'm getting bored with these. Too easy. I need extra weight but can't be arsed doing it.

Dumbbell Behind Neck:

17.5kg for 31 reps

Workout finished in 30 mins.

Classic Strongman Footage - Doug Hepburn

2006-02-14T17:51:00.000Z

Training and Competition footage which alot of folk won't have seen before. There is other footage but its in slow motion and has no sound.

Just scroll down through the text and photos and admire the strength legend. The link is at the very bottom post - Enjoy!

http://mrartman.proboards7.com/index.cgi?board=History&action=display&thread=1107174053&page=1

Robert

My Competitive Career so far...

2006-02-12T21:32:00.000Z

Here is a list of my competitive career so far....All comps i wore a belt and knee wraps unless otherwise stated.

7th June - 2003 - 'The U23 Scottish Juniors Powerlifting Championship' -

SQUAT - 140kg (308 pounds)
BENCH PRESS - 100kg (220 pounds)
DEADLIFT - 160kg (352 pounds)
TOTAL - 400kg (880 pounds) at a bodyweight of 81.5kg (Position - 1st)

29th November - 2003 - 'The Scottish Powerlifting Association Open Championship' -

SQUAT - 150kg (330 pounds)
BENCH PRESS - 105kg (231 pounds)
DEADLIFT - 190kg (418 pounds)
TOTAL - 445kg (979 pounds) at a bodyweight of 78.7kg (Position - 2nd)

21st February - 2004 - 'Western District Championships' -

SQUAT - 152.5kg (335.5 pounds)
BENCH PRESS - 112.5kg (247.5 pounds)
DEADLIFT - 192.5kg (423.5 pounds)
TOTAL - 457.5kg (1006.5 pounds) at a bodyweight of around 81kg (Position - 3rd)

7th March - 2004 - 'Scottish Open Olympic Competition' -

SNATCH - 70kg (154 pounds)
CLEAN and JERK - 95kg (209 pounds)
TOTAL - 165kg (363 pounds) at a bodyweight of around 80kg (Position - 2nd)

18th April - 2004 - 'The Scottish Powerlifting Association Senior Championship' -

SQUAT - 165kg (363 pounds)
BENCH PRESS - 110kg (242 pounds)
DEADLIFT - 195kg (429 pounds)
TOTAL - 470kg (1034 pounds) at a bodyweight of 80.5kg (Position - 4th)

4th July - 2004 - 'The U23 Scottish Powerlifting UNEQUIPPED Open Championship' -

SQUAT - 155kg(341 pounds)
BENCH PRESS - 100kg (220 pounds)
DEADLIFT - 182.5kg (401.5 pounds)
TOTAL - 437.5kg (962.5 pounds) at a bodyweight of 81.1kg (Position - 1st)

***No Belt or Knee Wraps were worn during this meet***

28th August - 2004 - 'The Eastern and Western Districts Olympic Weightlifting Championships'

SNATCH - 82.5kg (181.5 pounds)
CLEAN and JERK - 95kg (209 pounds)
TOTAL - 177.5kg (390.5 pounds) at a bodyweight of 78.350 kg (Position - 2nd)

8th October - 2005 - 'The Eastern and Western Districts Powerlifting Championship' -

SQUAT - 160kg (352 pounds)
BENCH PRESS - 117.5kg (258.5 pounds)
DEADLIFT - 202.5kg (445.5 pounds)
TOTAL - 480kg (1056 pounds) at a bodyweight of 77.2kg (Position - 1st)

***BELT, Knee Wraps and Wrist Wraps used***

Here is some footage from the comp of me:
Click here to watch '2005WesternandEasternDistrictPowerliftin'

Rack Deadlift Chart

2006-02-11T22:37:00.000Z

RACK DEADLIFT:

*(PLATFORM - Standing on 5 BOARDS)--------------197.5kg (434.5 pounds)

(GROUND FLOOR - 1 NOT) ------------------------- 200kg (440 pounds)

(2 NOTS)--------------------------------------------

(2 NOTS + 1 BOARD)-------------------------------

(2 NOTS + 2 BOARDS)-----------------------------

(3 NOTS)------------------------------------------- 212.5kg (467.5 pounds)

(3 NOTS + 1 BOARD)-------------------------

(3 NOTS + 2 BOARDS)-----------------------

(4 NOTS) **KNEE LEVEL**---------------------- 222.5kg (496.1 pounds)

(4 NOTS + 1 BOARD)-------------------------------- 200kg (440 pounds)

(4 NOTS + 2 BOARDS)------------------------------ 185kg (407 pounds)

(5 NOTS)----------------------------------------- 262.5kg (577.5 pounds)

(5 NOTS + 1 BOARD)------------------------------- 260kg (572 pounds)

(5 NOTS + 2 BOARDS)-----------------------------

(6 NOTS)----------------------------------------- 310kg (682 pounds)

(6 NOTS+ 1 BOARD)--------------------------

(6 NOTS+ 2 BOARDS)----------------------------- 285kg (6?? pounds)

COMMENTS:

*The Platform deadlifts were performed awhile ago when i was experimenting pulling while standing on 5 boards to increase the range of motion.

*By building up a chart of my strength i can see how much a drop / increase their is from one not position to the next.

*The results in Red Type are the positions i have used recently and made PB's in.

Yeterdays training

2006-02-11T21:59:00.000Z

Yesterdays training:

Push Press:

70kg for 11 reps
75kg for 7 reps

Bench Press:
85kg for 17 reps
90kg for 9 reps

Rack Deadlifts (3nots):
130kg for 5 reps (clean-grip)
160kg for 1 rep
180kg for 1 rep

(straps and belt)
195kg for 1 rep
205kg for 1 rep
212.5kg (467.5 pounds) for 1 rep

Cheat Barbell Curls:
40kg for 20 reps
(supersetted)
Tricep Dips:
BW for 53 reps

Today i decided to lower the bar for deadlifts. A ground floor deadlift is 1 not but i kept the height to 3 nots as i haven't pulled from this position in awhile.Managed 212.5kg which was good. There was some hitching though.

Bodyweight was roughly 76kg.

NEW PB

2006-02-07T19:28:00.000Z

Todays workout and only workout this week:

Push Press:
65kg for 12 reps
70kg for 8 reps

Bench Press:
80kg for 21 reps
85kg for 11 reps

Box Squats (on 2 boards):
160kg for 5 reps
180kg for 15 reps

Rack Deadlifts (6nots):
165kg for 5 reps
185kg for 2 reps

(straps)
220kg for 1 rep
260kg for 1 rep
290kg for 1 rep
300kg for 1 rep
310kg (682 pounds) for 1 rep ([b]PB[/b])

Cheat Barbell Curls:
35kg for 22 reps
(supersetted)
Tricep Dips:
BW for 50 reps

NEW PB's

2006-01-31T01:16:00.000Z

Todays training:

BOX SQUAT (10 nots):

150kg for 10 reps
170kg for 10 reps
200kg for 1 rep
210kg for 1 rep
220kg for 1 rep (PB)
230kg (506 pounds) for 1 rep (NEW PB)

RACK DEADLIFTS (6 nots):

150kg for 5 reps
180kg for 3 reps
200kg for 1 rep
220kg for 1 rep
240kg for 1 rep
260kg for 1 rep
270kg for 1 rep (PB)
280kg for 1 rep (PB)
285kg (627 pounds) for 1 rep (NEW PB)

*6 nots is like the very lockout of the movement. I was hoping to hit over 300kg but that 285 was pretty damn heavy.

Altered Gym Routine for School Placement

2006-01-28T20:13:00.000Z

This is my new routine. I'm gona be extremely busy when i begin teaching next week so my new routine looks as follows:

MON:

BOX SQUAT (10 nots)
RACK DEADLIFTS (? nots - Rack heights will change weekly)

THURS:

BARBELL PUSH PRESS
BENCH PRESS

(Arms)

BARBELL CURLS
CLOSE-GRIP BENCH PRESS (hands are thumbs apart) - (supersetted with)
WEIGHTED TRICEP DIPS
TWO ARM DUMBBELL EXTENSION

*Workouts will be twice a week - MON and THURS only.

* The main aim will be to complete the two main lifts both days. I don't really care if i end up not doing arm training. Arm training will be completed if i can be arsed basically.

Scottish Open Powerlifting Championship

2006-01-26T01:00:00.000Z

I recieved a letter just there which details my invitation to the Scottish Open Powerlifting Championship which will be held at Pleasance Sports Centre, Edinburgh University, Edinburgh on Saturday 4th March 2006.

Weigh in will be 9am - 10:30am. Comp starts at 11am.

Not sure if i will enter or not, i'm pretty busy this month, but i'll think about it.

Robert

Royal Rumble Workout!

2006-01-23T20:04:00.000Z

Today was my first day at a new secondary school for teacher placement (term2). This block lasts 6 weeks before going back to university again. It was a long day observing classes that i will likely take to teach Art. I have a huge amount of work ahead of me.

Got to the gym about 5pm - never finished until close to 7.

BOX SQUATS: (10 nots)

130kg for 6 reps
160kg for 6 reps
185kg for 6 reps
205kg for 5 reps (rep PB)
210kg for 5 reps (rep PB)
217.5kg (478.5 pounds) for 3 reps (*rep PB*)

RACK DEADLIFTS (4 nots): (knee level)

130kg for 5 reps
150kg for 3 reps
170kg for 1 rep
185kg for 1 rep
200kg for 1 rep

(straps / Belt)
210kg for 1 rep
217.5kg for 1 rep (PB)
222.5kg for 1 rep (PB)

BENCH PRESS:

75kg for 32 reps
85kg for 15 reps
95kg for 7 reps
105kg for 3 reps
110kg for 1 rep

82.5kg for 12 reps
82.5kg for 10 reps
82.5kg for 5 reps

CHEST MACHINE FLYS:

25kg for 20 reps
30kg for 12 reps
35kg for 7 reps
20kg for 20 reps
20kg for 15 reps

Today on my last set of deadlifts - the 'BIG BOYS' entered the gym. The place was mobbed and full of large bodybuilders. Its a small gym and there was no moving about. The place was like a WWF royal rumble lol! I hate havin' to train at night - pisses me off.

Overall, good workout.

MacDonalds YUM YUM!!

2006-01-21T23:37:00.000Z

I am in the middle of eating 4 cheese burgers, 3 fries, 1 McChicken Sandwich Meal washed down with a large pepsi!

I feel fat. I don't even like MacDonalds that much - just something to fill the gap, you know!

Here is a workout from Friday there:

BOX SQUATS (10 nots):

125kg for 6 reps
150kg for 7 reps
175kg for 5 reps
185kg for 11 reps
195kg for 1 rep
205kg for 1 rep
210kg for 1 rep
215kg (473 pounds) for 1 rep (PB)

ONE ARM DUMBBELL PUSH PRESS:

25kg for 10 reps
35kg for 10 reps
44kg for 1 rep

(ARMS)
Barbell Curls

20kg for 22 reps
25kg for 13 reps
30kg for 16 reps

(supersetted with)
ONE ARM DUMBBELL CURLS:

12.5kg for 12 reps
12.5kg for 7 reps
12.5kg for 7 reps

TWO ARM DUMBBELL EXTENSIONS:

20kg for 21 reps
20kg for 13 reps
20kg for 12 reps

(supersetted with)

CLOSE-GRIP BENCH PRESS (thumb dist. apart):

40kg for 30 reps
45kg for 20 reps
50kg for 15 reps*These close-grips were awkward. Difficult to balance the bar. I kept the weight light cause these can cause undue strain on the wrists.

Barbell Curl:
25kg for 16 reps
25kg for 11 reps
25kg for 5 reps

(supersetted with)

Tricep Dips:

BW for 32 reps
BW for 25 reps
BW for 25 reps

Here is a video i made from my last powerlifting comp which was late last year - can't remember the date.

The competition was the - Western and Eastern Scottish Powerlifting Championships - sounds fancy doesn't it - really wasn't.

http://media.putfile.com/2005WesternandEasternDistrictPowerliftin

That as my first competition back after been layed off with a knee injury.

Robert

2006-01-16T15:12:00.000Z

Well today i decided to train to test out my back. My back injury was still abit sore, tender - definetely not fully healed.

Here's my workout:

BOX SQUATS: (10 nots)

120kg for 6 reps
140kg for 5 reps
160kg for 5 reps
175kg for 11 reps
182.5kg for 5 reps
190kg for 7 reps
195kg for 5 reps
200kg (440 pounds) for 5 reps (PB)

RACK DEADLIFTS: (5 nots)

130kg for 3 reps
150kg for 2 reps
170kg for 1 rep
185kg for 1 rep
205kg for 1 rep
220kg for 1 rep
235kg for 1 rep
245kg for 1 rep (PB)
255kg for 1 rep (PB)
262.5kg (577.5 pounds) for 1 rep (NEW PB)

That final set blew away my previous PB by 22.5kg (49.5 pounds!)I did wear a belt for all my Box Squat and Rack Deadlift sets which was weird cause i haven't worn a belt for years. But due to my back injury i wanted to take every precaution.

Wide-Grip Chins:

5 sets of BW for 10, 10, 10, 10 and 8 reps

Close-Grip Pulldowns:

50kg for 16 reps
40kg for 20 reps
45kg for 12 reps
60kg for 5 reps
65kg for 5 reps
40kg for 15 reps

Wide-Grip Pulldowns:

40kg for 17 reps
50kg for 8 reps
35kg for 20 reps
40kg for 13 reps

Seated Wide-Grip Rows:

60kg for 8 reps
70kg for 5 reps
80kg for 5 reps
90kg for 4 reps
40kg for 17 reps

Thats all. I did some extra Lat work for a pump.

2006-01-15T23:03:00.000Z

Been popping anti-inflammatory (spelling) pills today and will do the same tomorrow. I was told by the physio to do so as it should help relieve the swelling in and around my back. Tomorrow i should have been training box squats and deadlifts but now who knows what i'll do. I may train, i may not - i shouldn't really though.

WElCOME!

2006-01-14T19:21:00.000Z

Hello people. This will be a training journal for you to observe. I will keep track of my progress here and my thoughts and feelings etc.

I recently injured my back which i will be hoping to get some physio on come next wednesday night. I am in bloody pain!

No training until my back amends.

INJURED

2006-01-14T18:52:00.000Z

A quick intro about myself - i'm 24 - male, 6ft tall and love weight lifting. I have competed in both powerlifting and olympic lifting and enjoy both. I love strongman and generally enjoy training for strength with a little bodybuilding thrown in from time to time.

I also have a training site online at: http://mrartman.proboards7.com/index.cgi
You need to join to view the site, sorry.

Anyway....

I injured my back 2 days ago while box squatting. Was using 165kg and on the 4th or 5th rep, i felt a twinge in my back go and i immediately dropped the weight. Thank god for safety bars! Well i see my physio wednesday night next week. Until then i am on anti-inflammatories or whatever you call them.

Training will have to be stopped until my back heals.