Hi my name is Janusz, I have recently turned 18 and have been strength training for roughly a year. My goal is to compete in Junior UK’s Strongest man by the end of this year and earn a pro card in the years to come.
My best gym lifts are:
250kg Deadlift
275kg Partial Deadlift (slightly below the knees)
250kg Squat for 5 Reps
75kg Zydrunas Press for 5 Reps
160kg Bench Press
135kg Incline Bench Press
My shoulder is still recovering from an injury that occured 4 months ago which I just had fixed at the Chiropractor so I cannot hit max reps atm on pressing movements.
Yesterday Workout:
Belt only Squats
80kg x 5 reps
120kg x 5 reps
140kg x 5 reps
160kg x 5 reps
180kg x 5 reps
200kg x 1 rep
Felt pretty sore from a workout session 2 days ago so didn’t go too heavy on the squats.
Bench Press (pause at bottom)
70kg x 5 reps
90kg x 5 reps
110kg x 5 reps
120kg x 3 reps
130kg x 2 reps
Shoulder is recovering well now, the 130kg didn’t feel too heavy.
Leg Press
300kg x 10 reps
400kg x 10 reps
500kg x 2 reps
Felt good on the 400kg but legs were fucked when I got to 500kg…
Incline Dumbell press (Pause at bottom)
40kg x 5 reps
45kg x 5 reps
50kg x 5 reps
Then I did some curls and static stretches… 2 days rest now and back to the gym for a deadlift session.
Recovery workout:
15 - 20 minutes stretching
Front raises - 1 set of 50 reps
Side raises - 1 set of 50 reps
Rear delt dumbell flye - 1 set of 50 reps
Flat chest dumbell flye - 1 set of 50 reps
Then I did a couple sets of hyper-extensions and good mornings
20 laps swimming changing from breast-stroke to front-crawl to back stroke.
Afterwards I spent 10 minutes in the hydro-pool, 10 minutes in the steam-room and 15 minutes in the ice-dip.
Partial Deadlift
100kg x 10 reps
140kg x 10 reps
180kg x 1 rep
220kg x 1 rep
240kg x 1 rep
260kg x 1 rep
280kg x almost 1 rep 
240kg x 3 reps drop set
Good Morning
80kg x 5 reps
100kg x 5 reps
120kg x 5 reps
Barbell Row DOH
100kg x 5 reps
120kg x 5 reps
140kg x 3 reps Dropset 100kg x 10 reps
Pull ups - 35 reps total
I was very sore from the back workout so didn’t go very heavy on the shoulders.
Standing military press (strict)
60kg x 2 sets of 5
70kg x 5 reps
80kg x 3 reps
60kg x 2 sets of 10
Got a weird feeling in my left front delt when I was doing the 80kg so dropped the weight and went for more reps.
Standing 1 arm dumbell press
30kg x 3 sets of 6 reps
Close-Grip Bench press (pause at bottom)
70kg x 5 reps
90kg x 5 reps
100kg x 5 reps
110kg x 5 reps
120kg x 3 reps
Overhead extensions
40kg barbell x 3 sets of 10 reps
Shoulder felt quite shit that day so couldn’t go to heavy, I’m going to do a deload week after tommorow and hopefully hit some PR’s next week.
Squats (belt only)
70kg x 5 reps
120kg x 5 reps
160kg x 5 reps
180kg x 5 reps
200kg x 5 reps
Squats are starting to get easier, going to try and hit some PR’s on them next week
Bench Press (pause at bottom)
70kg x 5 reps
90kg x 5 reps
100kg x 5 reps
110kg x 5 reps
120kg x 5 reps
Leg Press
300kg x 10 reps
400kg x 10 reps
470kg x 6 reps
Incline dumbell press (pause at bottom)
40kg x 5 reps
45kg x 5 reps
Calf raises on smith machine
Worked up to 140kg for sets of 20 reps
Going to go easy for the rest of this week to fully recover and then gonna try and hit PR’s next week. No weightlifting for the next 2 days, only swimming. Then gonna do some speed work for the 2-3 days after that
15-02-2013
Doh Deadlifts (no belt)
60kg x 10 reps
100kg x 5 reps
140kg x 5 reps
160kg x 3 reps (explosive)
Power Clean (no belt)
60kg x 5 reps
100kg x 2 was tired by that set so did a couple and went home
16-02-2013
Some light shoulder work and dumbell presses
Clean and Press Strict Barbell Press
60kg x total of more or less 70 reps in about 20 minutes
Close grip bench press
60kg x 10 reps x 2 sets
Didn’t want to push it that day and I was sweating like crazy so called it a day.
17-02-2013
Squats (No Belt or straps)
100kg x 10 reps
140kg x 5 reps
160kg x 5 reps
180kg x 5 reps x 2 sets
Felt very comfortable and easy so left it there.
Bench Press
60kg x 20 reps very easy
90kg x fail left shoulder felt incredibly shit after I un-racked the weight so left it there
Did some rotor cuff work to help ease the shoulder and left it there, at home I iced my shoulder for 15 minutes and then heated it for 20 minutes and it seemed to be good after that.
I was going to do some heavy deadlifts yesterday but my back felt extremely shit… so I did some light shoulder presses rotor cuff work and forced stretches, going to try and do the deadlifts today if my lower back feels good. If not then ill probably do some swimming instead of weightlifting for that day.
03-03-2013 Press Day
Foam Rolling and Kettlebell swings to warm-up
Dumbell Side Raises
12.5kg x 6 reps
17.5kg x 6 reps
25kg x 8 reps
Clean and Strict Press
50kg x 5 reps
60kg x 5 reps
70kg x 3 reps
80kg x 3 reps
90kg x 1 reps (Couldn’t lock out 2nd)
Medium Grip Bench-Press (pause at bottom)
100kg x 5 reps
110kg x 3 reps
120kg x 2 reps
70 degree incline dumbell press (pause at bottom)
50kg x 2 reps (2nd rep was slightly assisted)
45kg x 3 reps
04-03-2013
Warmup : Foam Roller, Heavy kettlebell Swings
Squat
60kg x 5 reps
100kg x 5 reps
140kg x 5 reps
180kg x 1 rep
200kg x 1 rep
210kg x 1 rep
220kg x 1 rep
230kg x f Form was really bad and was out of balance
Lunges
60kg x 6 reps
80kg x 6 reps
90kg x 5 reps
Leg Press
250kg x 10 reps
350kg x 10 reps
450kg x 8 reps
Felt pretty shit for the past 4-5 days, been to the doctors and he gave me some antibiotics yesterday. Hopefully ill be good for the deadlift session tommorow. Finding it slightly hard to breathe at times though, hopefully that will sort itself out.
Stiff-Legged Deadlift
60kg x 8 reps
100kg x 5 reps
140kg x 5 reps
160kg x 5 reps
180kg x 2 reps
190kg x 1 rep (my upper back was rounding slightly on this set)
Barbell rows
70kg x 5 reps
100kg x 5 reps
120kg x 3 reps dropset 100kg x 3 reps
Pull-ups - 20 reps all together
Face-Pulls
42.5kg x 12 reps
50kg x 10 reps
57.5kg x 6-7 reps
Smith Machine Shrugs
70kg x 10 reps
110kg x 10 reps
140kg x 10 reps
Felt really good that workout, biceps didn’t feel that strong on the rows though
08-03-2013
Rear delts felt very sore so didn’t go for PB’s
Clean and strict press
60kg x 5
70kg x 5
80kg x 5
90kg x 1
Bench-press
100kg x 5 reps
110kg x 3 reps
120kg x 1 rep
Bench Press felt absolutely shit so left it there
11-03-2013
Warm-Up : Foam roll everything, kettlebell swings
Stiff-Legged-Deadlift
100kg x 6 reps
140kg x 5 reps
180kg x 3 reps (think it was around 3 reps but not sure)
190kg x 1 rep
200kg x f (couldn’t push my hips through to lock it out)
Barbell rows
100kg x 8 reps
100kg x 6 reps
100kg x 6 reps
Leg curls - Did two sets, first set quite light for 12 reps than a heavy set for 5-6 reps with a dropset
Than I did some hyper-extensions and a set of 52.5kg dumbell rows for 12 reps.
12-03-2013
Warm-up: Foam rolling, kettlebell swings, RC work and some rear delt work
Clean and Strict press
60kg x 5 reps
70kg x 5 reps
80kg x 4 reps
90kg x 1 rep
Push press
90kg x 5 reps
Incline Bench Press
100kg x 1 rep
110kg x 1 rep
120kg x 1 rep
100kg x 3 reps
60kg x 10 reps
I think I need to see my Physio 1 more time about my shoulder and then I should be good to start Strict Pressing 100kg overhead.
Going to do Cardio and Foam rolling until Monday, also seeing my Physio tommorow so hopefully after that session my shoulder will be injury free for the first time in months.