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I agree with rolling, I don't do it much anymore but it pretty much changed my life too
Posted from TSR Mobile
Posted from TSR Mobile
FitNotes Workout - Wednesday 4th January 2017
** Dead Stop Overhead Press **
- 20.0 kgs x 10 reps
- 30.0 kgs x 6 reps
- 30.0 kgs x 6 reps
- 30.0 kgs x 6 reps
- 30.0 kgs x 6 reps
- 30.0 kgs x 6 reps
- 30.0 kgs x 6 reps
** Chin Up **
- 72.8 kgs x 4 reps
- 72.8 kgs x 3 reps
- 72.8 kgs x 3 reps
- 72.8 kgs x 3 reps
- 72.8 kgs x 2 reps
- 72.8 kgs x 2 reps
- 72.8 kgs x 2 reps
- 72.8 kgs x 2 reps
- 72.8 kgs x 2 reps
- 72.8 kgs x 2 reps
- 72.8 kgs x 2 reps
- 72.8 kgs x 2 reps
** Incline Barbell Bench Press **
- 20.0 kgs x 10 reps
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 6 reps
** Underhand Barbell Row **
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 11 reps
** Klokov Press **
- 22.5 kgs x 9 reps
- 22.5 kgs x 8 reps
- 22.5 kgs x 8 reps
** Rear Delt Dumbbell Raise **
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
** Rope Push Down **
- 21.0 kgs x 8 reps
- 21.0 kgs x 8 reps
- 21.0 kgs x 8 reps
** Face Pull **
- 12.5 kgs x 8 reps
- 12.5 kgs x 8 reps
- 12.5 kgs x 8 reps
Posted from TSR Mobile
** Dead Stop Overhead Press **
- 20.0 kgs x 10 reps
- 30.0 kgs x 6 reps
- 30.0 kgs x 6 reps
- 30.0 kgs x 6 reps
- 30.0 kgs x 6 reps
- 30.0 kgs x 6 reps
- 30.0 kgs x 6 reps
** Chin Up **
- 72.8 kgs x 4 reps
- 72.8 kgs x 3 reps
- 72.8 kgs x 3 reps
- 72.8 kgs x 3 reps
- 72.8 kgs x 2 reps
- 72.8 kgs x 2 reps
- 72.8 kgs x 2 reps
- 72.8 kgs x 2 reps
- 72.8 kgs x 2 reps
- 72.8 kgs x 2 reps
- 72.8 kgs x 2 reps
- 72.8 kgs x 2 reps
** Incline Barbell Bench Press **
- 20.0 kgs x 10 reps
** Flat TnG Barbell Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 6 reps
** Underhand Barbell Row **
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 11 reps
** Klokov Press **
- 22.5 kgs x 9 reps
- 22.5 kgs x 8 reps
- 22.5 kgs x 8 reps
** Rear Delt Dumbbell Raise **
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
** Rope Push Down **
- 21.0 kgs x 8 reps
- 21.0 kgs x 8 reps
- 21.0 kgs x 8 reps
** Face Pull **
- 12.5 kgs x 8 reps
- 12.5 kgs x 8 reps
- 12.5 kgs x 8 reps
Posted from TSR Mobile
Original post by BKS
I don't disagree. My point was more if you were doing it as a warm up then there might be more benefit in doing something else on off days to get a fuller range of mobility work in since it is designed to be more or less a minimum.
I probably borderline worship rolling, though I mostly don't roll on foam anymore, but the difference it has made to my back is insane, like not far off quality of life changing.
I used to always roll. Then my physio's approach to my back was to stick her elbow on sore bits, press half her weight into it and tell me to relax. I suspect there's a more appropriate technique depending on what you can feel when you massage so when rolling I think it makes sense just to do a bit of both.
I probably borderline worship rolling, though I mostly don't roll on foam anymore, but the difference it has made to my back is insane, like not far off quality of life changing.
I used to always roll. Then my physio's approach to my back was to stick her elbow on sore bits, press half her weight into it and tell me to relax. I suspect there's a more appropriate technique depending on what you can feel when you massage so when rolling I think it makes sense just to do a bit of both.
Original post by Angry cucumber
I agree with rolling, I don't do it much anymore but it pretty much changed my life too
Posted from TSR Mobile
Posted from TSR Mobile
Ah right I get you. Well, the combination takes me about 30 mins to do, so I don't think I'm really prepared for much more than the minimum yet
and my warm up on gym days is already far less complete hahayou guys wanna share how rolling helped, specifically the problem and where, how often and how you rolled to fix/improve the problem?
Posted from TSR Mobile
(edited 7 years ago)
double post
Original post by Implication
double post
Idm about double posts in blogs, I ain't gonna pull you up on it
Original post by Implication
Ah right I get you. Well, the combination takes me about 30 mins to do, so I don't think I'm really prepared for much more than the minimum yet and my warm up on gym days is already far less complete haha
you guys wanna share how rolling helped, specifically the problem and where, how often and how you rolled to fix/improve the problem?
Posted from TSR Mobile
and my warm up on gym days is already far less complete hahayou guys wanna share how rolling helped, specifically the problem and where, how often and how you rolled to fix/improve the problem?
Posted from TSR Mobile
30mins? It's designed to be quick
When I've had areas properly problematic, back flare ups and shin splints/ankle mobility, I've rolled the problem area daily (more or less, just whatever time I have whilst watching TV or something) and seen huge improvements within 2-3 weeks. Once I've got it improved it stays better with just going a little when it feel a bit off.
My friend who's a PT/strength coach swears doing 5-10mins right after training improves recovery. I'm going to try that when I can be arsed, not going to happen all the time.
Becoming a Supple Leopard recommends a daily split of body parts so over two weeks (I think) you do everywhere once to keep on top of it. That doesn't make much sense to me. I always have somewhere that's a bit annoyed or tight so I have one or two places at a time I focus on then move on when it seems better. Some of that are regulars, my shins and glutes need done at least once a week, and others are just tweaks that always turn up
Original post by Implication
Ah right I get you. Well, the combination takes me about 30 mins to do, so I don't think I'm really prepared for much more than the minimum yet and my warm up on gym days is already far less complete haha
you guys wanna share how rolling helped, specifically the problem and where, how often and how you rolled to fix/improve the problem?
Posted from TSR Mobile
and my warm up on gym days is already far less complete hahayou guys wanna share how rolling helped, specifically the problem and where, how often and how you rolled to fix/improve the problem?
Posted from TSR Mobile
Agreed re 30 mins. Doubt i could do it that much faster than that
Original post by Unistudent77
Agreed re 30 mins. Doubt i could do it that much faster than that
Curious now, I'm going to do it pre-gym tonight and time myself
Original post by BKS
Curious now, I'm going to do it pre-gym tonight and time myself
haha, go for it. 25-30 mins is not bad in my book, i'd be happy to put that time in
Original post by Unistudent77
haha, go for it. 25-30 mins is not bad in my book, i'd be happy to put that time in
Limber 11 in a few second over 10mins. I can't imagine simple 6 taking longer than that.
I wasn't rushing, slow enough to stretch in it, fast enough to get a bit warm
Original post by BKS
Limber 11 in a few second over 10mins. I can't imagine simple 6 taking longer than that.
I wasn't rushing, slow enough to stretch in it, fast enough to get a bit warm
I wasn't rushing, slow enough to stretch in it, fast enough to get a bit warm
Ok, will be more aggressive next time.
In my defence, i am not training atm so taking my time but still, i'm disgustingly slow compared to you so will improve...
@Implication Get a grip son!
Original post by BKS
Limber 11 in a few second over 10mins. I can't imagine simple 6 taking longer than that.
I wasn't rushing, slow enough to stretch in it, fast enough to get a bit warm
I wasn't rushing, slow enough to stretch in it, fast enough to get a bit warm
Original post by Unistudent77
Ok, will be more aggressive next time.
In my defence, i am not training atm so taking my time but still, i'm disgustingly slow compared to you so will improve...
@Implication Get a grip son!
In my defence, i am not training atm so taking my time but still, i'm disgustingly slow compared to you so will improve...
@Implication Get a grip son!
I don't think there is any value in trying to go faster for its own sake tbh. I'm not sure how it's even possible to go faster on the static stretches and foam rolling without compromising on quality
Perhaps I'll time each exercise tomorrow and see where I'm going slow haha
Original post by Implication
I don't think there is any value in trying to go faster for its own sake tbh. I'm not sure how it's even possible to go faster on the static stretches and foam rolling without compromising on quality
Perhaps I'll time each exercise tomorrow and see where I'm going slow haha
Perhaps I'll time each exercise tomorrow and see where I'm going slow haha
No don't go faster for its own sake but I've no idea what the hell takes you so long
Original post by BKS
No don't go faster for its own sake but I've no idea what the hell takes you so long
still took me 27 mins today haha. to be fair it's 17 exercises, 1-2 mins per doesn't seem too bad as I'm doing the upper end of the rep/times he specifies. might try and do the min and see if it makes a viable warm up!
Posted from TSR Mobile
Original post by Implication
still took me 27 mins today haha. to be fair it's 17 exercises, 1-2 mins per doesn't seem too bad as I'm doing the upper end of the rep/times he specifies. might try and do the min and see if it makes a viable warm up!
Posted from TSR Mobile
Posted from TSR Mobile
I did it in about 20 today.
That frog one is so tough for me but bar that the others are fine. Can fire through most of them, spending a bit more time on ones i feel i really need
FitNotes Workout - Friday 6th January 2017
** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 7 reps
- 50.0 kgs x 3 reps
- 57.5 kgs x 7 reps
** Incline Barbell Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 9 reps
- 40.0 kgs x 9 reps
- 40.0 kgs x 9 reps
** Barbell Front Squat **
- 40.0 kgs x 3 reps
** Barbell Squat **
- 40.0 kgs x 5 reps
- 60.0 kgs x 6 reps
- 75.0 kgs x 7 reps [PR]
** Deadlift **
- 60.0 kgs x 7 reps
- 100.0 kgs x 3 reps
- 125.0 kgs x 12 reps [PR]
** Rippetoe Row **
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
** Lateral Dumbbell Raise **
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
** Barbell Curl **
- 22.5 kgs x 9 reps [PR]
- 22.5 kgs x 9 reps
- 22.5 kgs x 9 reps
** Rear Delt Dumbbell Raise **
- 2.5 kgs x 9 reps
- 2.5 kgs x 9 reps
- 2.5 kgs x 9 reps
Posted from TSR Mobile
** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 7 reps
- 50.0 kgs x 3 reps
- 57.5 kgs x 7 reps
** Incline Barbell Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 9 reps
- 40.0 kgs x 9 reps
- 40.0 kgs x 9 reps
** Barbell Front Squat **
- 40.0 kgs x 3 reps
** Barbell Squat **
- 40.0 kgs x 5 reps
- 60.0 kgs x 6 reps
- 75.0 kgs x 7 reps [PR]
** Deadlift **
- 60.0 kgs x 7 reps
- 100.0 kgs x 3 reps
- 125.0 kgs x 12 reps [PR]
** Rippetoe Row **
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
** Lateral Dumbbell Raise **
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
** Barbell Curl **
- 22.5 kgs x 9 reps [PR]
- 22.5 kgs x 9 reps
- 22.5 kgs x 9 reps
** Rear Delt Dumbbell Raise **
- 2.5 kgs x 9 reps
- 2.5 kgs x 9 reps
- 2.5 kgs x 9 reps
Posted from TSR Mobile
aims for next week
Monday
paused bench 52.5kgx5x7
squat 72.5kgx5x4
Wednesday
paused press 35kgx5x7
Friday
paused bench 52.5kgx10
squat 80kgx5
deadlift 132.5kgx8
Posted from TSR Mobile
Monday
paused bench 52.5kgx5x7
squat 72.5kgx5x4
Wednesday
paused press 35kgx5x7
Friday
paused bench 52.5kgx10
squat 80kgx5
deadlift 132.5kgx8
Posted from TSR Mobile
(edited 7 years ago)
Original post by Implication
FitNotes Workout - Friday 6th January 2017
** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 7 reps
- 50.0 kgs x 3 reps
- 57.5 kgs x 7 reps
** Incline Barbell Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 9 reps
- 40.0 kgs x 9 reps
- 40.0 kgs x 9 reps
** Barbell Front Squat **
- 40.0 kgs x 3 reps
** Barbell Squat **
- 40.0 kgs x 5 reps
- 60.0 kgs x 6 reps
- 75.0 kgs x 7 reps [PR]
** Deadlift **
- 60.0 kgs x 7 reps
- 100.0 kgs x 3 reps
- 125.0 kgs x 12 reps [PR]
** Rippetoe Row **
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
** Lateral Dumbbell Raise **
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
** Barbell Curl **
- 22.5 kgs x 9 reps [PR]
- 22.5 kgs x 9 reps
- 22.5 kgs x 9 reps
** Rear Delt Dumbbell Raise **
- 2.5 kgs x 9 reps
- 2.5 kgs x 9 reps
- 2.5 kgs x 9 reps
Posted from TSR Mobile
** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 7 reps
- 50.0 kgs x 3 reps
- 57.5 kgs x 7 reps
** Incline Barbell Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 9 reps
- 40.0 kgs x 9 reps
- 40.0 kgs x 9 reps
** Barbell Front Squat **
- 40.0 kgs x 3 reps
** Barbell Squat **
- 40.0 kgs x 5 reps
- 60.0 kgs x 6 reps
- 75.0 kgs x 7 reps [PR]
** Deadlift **
- 60.0 kgs x 7 reps
- 100.0 kgs x 3 reps
- 125.0 kgs x 12 reps [PR]
** Rippetoe Row **
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
** Lateral Dumbbell Raise **
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
** Barbell Curl **
- 22.5 kgs x 9 reps [PR]
- 22.5 kgs x 9 reps
- 22.5 kgs x 9 reps
** Rear Delt Dumbbell Raise **
- 2.5 kgs x 9 reps
- 2.5 kgs x 9 reps
- 2.5 kgs x 9 reps
Posted from TSR Mobile
Nice PRs!
Original post by Unistudent77
Nice PRs!
thank you assistant, think the deadlift was probs an all time pr tbh. don't think i've done 12s before
Original post by Implication
thank you assistant, think the deadlift was probs an all time pr tbh. don't think i've done 12s before
12 sounds sickening though
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