2015 Goals

[mr_rbman]

19/5/15

Bench Press

6x4 @ 50kg

5x4 @ 55kg

4x4 @ 60kg

3x4 @ 65kg

3x6 @ 70kg

Good Mornings

3x8 @ 40kg

[mr_rbman]

21/5/15

Squats

6x4 @ 100kg

5x4 @ 105kg

4x4 @ 110kg

3x4 @ 115kg

3x6 @ 120kg

[mr_rbman]

22/5/15

Farmers Walks

x2 10m walk @ 120kg

x2 10m walk @ 150kg

x2 10m walk @ 180kg

x1 10m walk @ 200kg

x1 10m walk @ 210kg

x1 10m walk @ 220kg

Edited May 24, 2015 by mr_rbman

[mr_rbman]

25/5/15

Deadlifts

1x4 @ 100kg

1x3 @ 120kg

1x2 @ 150kg

1x1 @ 170kg

1x1 @ 185kg

1x1 @ 210kg (PB)

1x0 @ 230kg

1x0 @ 220kg

210kg went up easy, should have gone 220kg instead of 230kg, oh well, you live and learn.

[mr_rbman]

27/5/15

Bench Press

1x4 @ 50kg

1x3 @ 60kg

1x2 @ 70kg

1x1 @ 80kg

1x1 @ 85kg (PB)

1x1 @ 90kg (PB)

1x1 @ 95kg (PB)

1x1 @ 100kg (ass left bench)

1x0 @ 105kg

Edited May 28, 2015 by mr_rbman

[mr_rbman]

29/5/15

Squat

1x4 @ 70kg

1x3 @ 90kg

1x2 @ 110kg

1x1 @ 130kg

1x1 @ 140kg

1x1 @ 150kg (equal PB)

1x0 @ 155kg

[mr_rbman]

Been flat out with work so haven't been on here to update in a while.

Tested my 1RM's this week and saw PB's in all 3 lifts, needless to say I'm pretty happy.

105kg Bench

160kg Squat

220kg Deadlift

Now only 15kg off that goal of a 500kg total by the end of the year.

[mr_rbman]

Really struggled to get on here lately to update.

Just last week finished my most recent 12 week program and tested......not good results.

Couldn't beat my 160kg squat or 220kg deadlift, managed an ugly 110kg bench with ass coming off the bench.

Doesn't look like I'll get that magical 500kg total I was hoping for by the end of the year unfortunately.

Couple of other guys who are doing the same program with me I was out squatting have now overtaken me big time just in the last 12 weeks, ones squatting 170kg and the other 175kg with all of us doing virtually the same program.

This new program I started this week is far higher in reps (between 5 to 12) where as my last program was between 2 to 5 but weight is still based off the same percentages of your 1RM.

Just half way through the first week of this new program and its almost already destroyed me :-/

Edited November 11, 2015 by mr_rbman

[mr_rbman]

Well just looked back on the goals I set for 2015 and got around the mark so pretty happy with that.

Weight goal to stay below 85kg (sitting around 83kg~)

Squat goal - 175kg (170kg = current 1RM)

Deadlift goal - 230kg (230kg = current 1RM)

Bench goal - 100kg (116kg = current 1RM)

Total goal - 500kg (516kg = current total)

So my goals for this year.

Keep weight below 85kg

Squat - 190kg

Deadlift - 250kg

Bench - 130kg

Total - 570kg

[L33SH]

Well done on achieving your goals! Your 2016 sound realistic, best of luck!

[mr_rbman]

cheers Leesh

[mr_rbman]

25/1/2016

180kg squat - PB

[mr_rbman]

18/4/2016

245kg deadlift - PB

[L33SH]

Nearly at that goal - awesome!

[mr_rbman]

Got some very sore QL's in my back after a heavy 3 x 3 deadlift set @ 222kg during the end of my last program.

Went to sumo deadlift's to remove the strain on the QL's and managed a 250kg PB on just my second session.....definitely felt like cheating.

New program has both conventional and sumo deadlifts in it to see where I put my focus...

 

[mr_rbman]

Been rather slack updating this :-/

Last programme more of a focus was put on body composition vs. outright strength.....decided to do my first ever 'cut'

Started at 81.9kg (17.7%bf)

Finished at 77.5kg (12.3%bf)

I lost 5kg on my bench (110kg 1RM)

5kg on my squat (175kg 1RM)

but managed a 5kg PB on my deadlift (255kg 1RM)

Looking back on my goals they obviously shifted a little but happy with where I'm at.

This programme (started yesterday is consisting of a lot more volume :-/) and a focus is getting more so back to strength, upping the calories etc. but hoping to try and only put back on 'clean' weight.