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FitNotes Workout - Wednesday 18th January 2017
Total Volume: 7,576.5 kgs
Total Sets: 44
Total Reps: 258
** Dead Stop Overhead Press **
- Total Volume: 1,550 kgs
- Total Sets: 10
- Total Reps: 47
- 20.0 kgs x 10 reps
- 30.0 kgs x 5 reps
- 37.5 kgs x 4 reps
- 37.5 kgs x 4 reps
- 37.5 kgs x 4 reps
- 37.5 kgs x 4 reps
- 37.5 kgs x 4 reps
- 37.5 kgs x 4 reps
- 37.5 kgs x 4 reps
- 37.5 kgs x 4 reps
** Chin Up **
- Total Volume: 2,527 kgs
- Total Sets: 12
- Total Reps: 35
- 72.2 kgs x 4 reps
- 72.2 kgs x 4 reps
- 72.2 kgs x 3 reps
- 72.2 kgs x 3 reps
- 72.2 kgs x 3 reps
- 72.2 kgs x 3 reps
- 72.2 kgs x 3 reps
- 72.2 kgs x 3 reps
- 72.2 kgs x 3 reps
- 72.2 kgs x 2 reps
- 72.2 kgs x 2 reps
- 72.2 kgs x 2 reps
** Flat TnG Barbell Bench Press **
- Total Volume: 840 kgs
- Total Sets: 4
- Total Reps: 23
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
Was skimming practical programming last night, decided to drop the extra benching on 'light' day as ive already got significant pressing volume. Forgot until I was half way through the sets lol
** Underhand Barbell Row ** (Group 1)
- Total Volume: 1,080 kgs
- Total Sets: 3
- Total Reps: 27
- 40.0 kgs x 9 reps
- 40.0 kgs x 9 reps
- 40.0 kgs x 9 reps
** Ab-Wheel Rollout ** (Group 1)
- Total Volume: 0 kgs
- Total Sets: 3
- Total Reps: 18
- 6 reps
- 6 reps
- 6 reps
** Klokov Press ** (Group 2)
- Total Volume: 607.5 kgs
- Total Sets: 3
- Total Reps: 27
- 22.5 kgs x 9 reps
- 22.5 kgs x 9 reps
- 22.5 kgs x 9 reps
** Rear Delt Dumbbell Raise ** (Group 2)
- Total Volume: 67.5 kgs
- Total Sets: 3
- Total Reps: 27
- 2.5 kgs x 9 reps
- 2.5 kgs x 9 reps
- 2.5 kgs x 9 reps
** Rope Push Down ** (Group 3)
- Total Volume: 567 kgs
- Total Sets: 3
- Total Reps: 27
- 21.0 kgs x 9 reps
- 21.0 kgs x 9 reps
- 21.0 kgs x 9 reps
** Face Pull ** (Group 3)
- Total Volume: 337.5 kgs
- Total Sets: 3
- Total Reps: 27
- 12.5 kgs x 9 reps
- 12.5 kgs x 9 reps
- 12.5 kgs x 9 reps
Happy is already a gymbro, three time last night he climbed out of his playpen. He didn't even wriggle over by climbing on his toys, he legit reached up, put his paws on top and performed a muscle up before dropping to the other side
Posted from TSR Mobile
Total Volume: 7,576.5 kgs
Total Sets: 44
Total Reps: 258
** Dead Stop Overhead Press **
- Total Volume: 1,550 kgs
- Total Sets: 10
- Total Reps: 47
- 20.0 kgs x 10 reps
- 30.0 kgs x 5 reps
- 37.5 kgs x 4 reps
- 37.5 kgs x 4 reps
- 37.5 kgs x 4 reps
- 37.5 kgs x 4 reps
- 37.5 kgs x 4 reps
- 37.5 kgs x 4 reps
- 37.5 kgs x 4 reps
- 37.5 kgs x 4 reps
** Chin Up **
- Total Volume: 2,527 kgs
- Total Sets: 12
- Total Reps: 35
- 72.2 kgs x 4 reps
- 72.2 kgs x 4 reps
- 72.2 kgs x 3 reps
- 72.2 kgs x 3 reps
- 72.2 kgs x 3 reps
- 72.2 kgs x 3 reps
- 72.2 kgs x 3 reps
- 72.2 kgs x 3 reps
- 72.2 kgs x 3 reps
- 72.2 kgs x 2 reps
- 72.2 kgs x 2 reps
- 72.2 kgs x 2 reps
** Flat TnG Barbell Bench Press **
- Total Volume: 840 kgs
- Total Sets: 4
- Total Reps: 23
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 55.0 kgs x 4 reps
- 55.0 kgs x 4 reps
Was skimming practical programming last night, decided to drop the extra benching on 'light' day as ive already got significant pressing volume. Forgot until I was half way through the sets lol
** Underhand Barbell Row ** (Group 1)
- Total Volume: 1,080 kgs
- Total Sets: 3
- Total Reps: 27
- 40.0 kgs x 9 reps
- 40.0 kgs x 9 reps
- 40.0 kgs x 9 reps
** Ab-Wheel Rollout ** (Group 1)
- Total Volume: 0 kgs
- Total Sets: 3
- Total Reps: 18
- 6 reps
- 6 reps
- 6 reps
** Klokov Press ** (Group 2)
- Total Volume: 607.5 kgs
- Total Sets: 3
- Total Reps: 27
- 22.5 kgs x 9 reps
- 22.5 kgs x 9 reps
- 22.5 kgs x 9 reps
** Rear Delt Dumbbell Raise ** (Group 2)
- Total Volume: 67.5 kgs
- Total Sets: 3
- Total Reps: 27
- 2.5 kgs x 9 reps
- 2.5 kgs x 9 reps
- 2.5 kgs x 9 reps
** Rope Push Down ** (Group 3)
- Total Volume: 567 kgs
- Total Sets: 3
- Total Reps: 27
- 21.0 kgs x 9 reps
- 21.0 kgs x 9 reps
- 21.0 kgs x 9 reps
** Face Pull ** (Group 3)
- Total Volume: 337.5 kgs
- Total Sets: 3
- Total Reps: 27
- 12.5 kgs x 9 reps
- 12.5 kgs x 9 reps
- 12.5 kgs x 9 reps
Happy is already a gymbro, three time last night he climbed out of his playpen. He didn't even wriggle over by climbing on his toys, he legit reached up, put his paws on top and performed a muscle up before dropping to the other side
Posted from TSR Mobile
3 rep records again today 
FitNotes Workout - Friday 20th January 2017
Total Volume: 4,886.5 kgs
Total Sets: 21
Total Reps: 126
** Flat Barbell Bench Press **
- Total Volume: 1,090 kgs
- Total Sets: 5
- Total Reps: 30
- 20.0 kgs x 10 reps
- 30.0 kgs x 6 reps
- 40.0 kgs x 6 reps
- 50.0 kgs x 1 rep
- 60.0 kgs x 7 reps
Goal was 6 so this was nice. Fit notes doesn't say PR as apparently I benched 60kgx11 last April, that may have been before I made a separate exercise for tng but meh
** Barbell Front Squat **
- Total Volume: 120 kgs
- Total Sets: 1
- Total Reps: 3
- 40.0 kgs x 3 reps
** Barbell Squat **
- Total Volume: 1,152.5 kgs
- Total Sets: 4
- Total Reps: 18
- 40.0 kgs x 6 reps
- 60.0 kgs x 3 reps
- 72.5 kgs x 1 rep
- 82.5 kgs x 8 reps [PR]
** Deadlift **
- Total Volume: 2,040 kgs
- Total Sets: 4
- Total Reps: 19
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 1 rep
- 140.0 kgs x 8 reps [PR]
After 132.5kgx11 last week I was hoping to slap on that extra 7.5 and rep out 11 again for an all time PR... not even close though - even the 3rd rep was a grind!
next time
** Lateral Dumbbell Raise **
- Total Volume: 20 kgs
- Total Sets: 2
- Total Reps: 16
- 1.25 kgs x 8 reps
- 1.25 kgs x 8 reps
** Barbell Curl **
- Total Volume: 432 kgs
- Total Sets: 3
- Total Reps: 24
- 18.0 kgs x 8 reps
- 18.0 kgs x 8 reps
- 18.0 kgs x 8 reps
** Rear Delt Dumbbell Raise **
- Total Volume: 32 kgs
- Total Sets: 2
- Total Reps: 16
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
Posted from TSR Mobile
FitNotes Workout - Friday 20th January 2017
Total Volume: 4,886.5 kgs
Total Sets: 21
Total Reps: 126
** Flat Barbell Bench Press **
- Total Volume: 1,090 kgs
- Total Sets: 5
- Total Reps: 30
- 20.0 kgs x 10 reps
- 30.0 kgs x 6 reps
- 40.0 kgs x 6 reps
- 50.0 kgs x 1 rep
- 60.0 kgs x 7 reps
Goal was 6 so this was nice. Fit notes doesn't say PR as apparently I benched 60kgx11 last April, that may have been before I made a separate exercise for tng but meh
** Barbell Front Squat **
- Total Volume: 120 kgs
- Total Sets: 1
- Total Reps: 3
- 40.0 kgs x 3 reps
** Barbell Squat **
- Total Volume: 1,152.5 kgs
- Total Sets: 4
- Total Reps: 18
- 40.0 kgs x 6 reps
- 60.0 kgs x 3 reps
- 72.5 kgs x 1 rep
- 82.5 kgs x 8 reps [PR]
** Deadlift **
- Total Volume: 2,040 kgs
- Total Sets: 4
- Total Reps: 19
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 1 rep
- 140.0 kgs x 8 reps [PR]
After 132.5kgx11 last week I was hoping to slap on that extra 7.5 and rep out 11 again for an all time PR... not even close though - even the 3rd rep was a grind!
next time
** Lateral Dumbbell Raise **
- Total Volume: 20 kgs
- Total Sets: 2
- Total Reps: 16
- 1.25 kgs x 8 reps
- 1.25 kgs x 8 reps
** Barbell Curl **
- Total Volume: 432 kgs
- Total Sets: 3
- Total Reps: 24
- 18.0 kgs x 8 reps
- 18.0 kgs x 8 reps
- 18.0 kgs x 8 reps
** Rear Delt Dumbbell Raise **
- Total Volume: 32 kgs
- Total Sets: 2
- Total Reps: 16
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps
Posted from TSR Mobile
aims for next week:
Monday
Bench 60kg x3 x10
Squat 82.5kg x3 x6
Power clean 62.5kg x2 x5
Wednesday
Press 40kg x3 x10
Front squat 70kg x3 x3
Friday
bw C+J (72.5/75kg depending on the day!)
play with snatches, maybe hit 50kg
Monday
Bench 60kg x3 x10
Squat 82.5kg x3 x6
Power clean 62.5kg x2 x5
Wednesday
Press 40kg x3 x10
Front squat 70kg x3 x3
Friday
bw C+J (72.5/75kg depending on the day!)
play with snatches, maybe hit 50kg
(edited 7 years ago)
may make a separate thread for this, but the most pressing question i have right now is when to start wearing a belt
i've heard plenty of people say 'oh only wear a belt for x weight and above', but that doesn't make any sense. i know the dude from powerliftingtowin basically suggests wearing a belt as soon as it's help so pretty much straight away... but as good as that advice is, i don't really wanna be the guy wearing a belt for his 200lb squats
i've heard plenty of people say 'oh only wear a belt for x weight and above', but that doesn't make any sense. i know the dude from powerliftingtowin basically suggests wearing a belt as soon as it's help so pretty much straight away... but as good as that advice is, i don't really wanna be the guy wearing a belt for his 200lb squats
Original post by Implication
may make a separate thread for this, but the most pressing question i have right now is when to start wearing a belt
i've heard plenty of people say 'oh only wear a belt for x weight and above', but that doesn't make any sense. i know the dude from powerliftingtowin basically suggests wearing a belt as soon as it's help so pretty much straight away... but as good as that advice is, i don't really wanna be the guy wearing a belt for his 200lb squats
i've heard plenty of people say 'oh only wear a belt for x weight and above', but that doesn't make any sense. i know the dude from powerliftingtowin basically suggests wearing a belt as soon as it's help so pretty much straight away... but as good as that advice is, i don't really wanna be the guy wearing a belt for his 200lb squats
Are you planning on competing?
Original post by Angry cucumber
Are you planning on competing?
probably at some point
Posted from TSR Mobile
I think that as soon as possible is the right time.
Original post by Gone Revising II
I think that as soon as possible is the right time.
maybe I'll wear them for my Friday PR sets when I hit 2 plate squats again
dunno about deadlift, I guess I should already be using it. do I need to reset or anything before I start using it in order to get used to it, or just wear it for all my warm up as well as work sets next time?
Posted from TSR Mobile
I would suggest the latter.
Personally I'd belt up at around 60%.
This is just from lack of a need for a belt any lower. Use belt for last few warm ups then worksets...
Posted from TSR Mobile
This is just from lack of a need for a belt any lower. Use belt for last few warm ups then worksets...
Posted from TSR Mobile
Original post by Implication
O hi
How do I fitnotes
How do I fitnotes
I do one situp to get out of bed every morning. By the end of january I am aiming to not have to do that situp ~ i kinda just want to roll gracefully out of my bed
Get belt asap.
As MB said, belt up for last warm up and working sets.
Make sure to get an approved belt if you're planning on competing
As MB said, belt up for last warm up and working sets.
Make sure to get an approved belt if you're planning on competing
I think the thing with belts is why let your core limit your compounds? It's not like it's not getting work if you use one, it just does it's thing better with a belt on. For sets, I wear mine sooner than I really need it, like 60-70%. Using a belt is a slightly different technique so I like to practice on a couple of warm up sets before I really need it
Original post by Implication
i want to get bigger and stronger and leaner
i had a blog before but it's full of **** so want to start clean
i did think i was 5'11" but turns out i am really only 177cm
i am also mostly vegetarian
current squat maxes:
75kgx7
80kgx7
87.5kgx3
90kgx1
bench:
57.5kgx7
52.5kgx12
deadlift:
125kgx12
132.5kgx11
140kgx5
i had a blog before but it's full of **** so want to start clean
i did think i was 5'11" but turns out i am really only 177cm
i am also mostly vegetarian
current squat maxes:
75kgx7
80kgx7
87.5kgx3
90kgx1
bench:
57.5kgx7
52.5kgx12
deadlift:
125kgx12
132.5kgx11
140kgx5
Original post by Tootles
Alternatively, you could get a life
oh you're so kind, but i already have one and i don't have time for two
(edited 7 years ago)
Original post by Tootles
Alternatively, you could get a life
also please dont be a pube on my blog or i will call the cyber police and get u banned
Original post by Implication
maybe I'll wear them for my Friday PR sets when I hit 2 plate squats again
dunno about deadlift, I guess I should already be using it. do I need to reset or anything before I start using it in order to get used to it, or just wear it for all my warm up as well as work sets next time?
Posted from TSR Mobile
dunno about deadlift, I guess I should already be using it. do I need to reset or anything before I start using it in order to get used to it, or just wear it for all my warm up as well as work sets next time?
Posted from TSR Mobile
Ignore the troll. He has a ****ing blog about which PC he should get but he's on here telling you to get a life.
Anyway in my humble opinion belts are most useful for squats, especially low bar, I don't really get much use out of them for deadlifts
Original post by Sae.HH
Ignore the troll. He has a ****ing blog about which PC he should get but he's on here telling you to get a life.
Anyway in my humble opinion belts are most useful for squats, especially low bar, I don't really get much use out of them for deadlifts
Anyway in my humble opinion belts are most useful for squats, especially low bar, I don't really get much use out of them for deadlifts
haha i appreciate the support, no idea if he was serious so i opted for tongue in cheek responses
yeah i'm only thinking squats and deads at the mo, i'm running a *******ised version of the texas method so my plan is to squat beltless on volume day then stick on the belt for my PR sets on fridays - i just wanna wait til i'm 2 plates + again so save face
that's probably a sub optimal plan really but hey. i squat high bar but commenters have claimed i look like i'm squatting low bar. maybe long femurs, maybe poor flexibility, maybe **** mechanics. but i'm not really fussed at the moment as my squats feel nicer now then they ever have before!wrt deads i should probably try out the belt now to see how it goes... so i think i'll give it a go next deadlift session!
Original post by Implication
haha i appreciate the support, no idea if he was serious so i opted for tongue in cheek responses
yeah i'm only thinking squats and deads at the mo, i'm running a *******ised version of the texas method so my plan is to squat beltless on volume day then stick on the belt for my PR sets on fridays - i just wanna wait til i'm 2 plates + again so save face that's probably a sub optimal plan really but hey. i squat high bar but commenters have claimed i look like i'm squatting low bar. maybe long femurs, maybe poor flexibility, maybe **** mechanics. but i'm not really fussed at the moment as my squats feel nicer now then they ever have before!
wrt deads i should probably try out the belt now to see how it goes... so i think i'll give it a go next deadlift session!
yeah i'm only thinking squats and deads at the mo, i'm running a *******ised version of the texas method so my plan is to squat beltless on volume day then stick on the belt for my PR sets on fridays - i just wanna wait til i'm 2 plates + again so save face
that's probably a sub optimal plan really but hey. i squat high bar but commenters have claimed i look like i'm squatting low bar. maybe long femurs, maybe poor flexibility, maybe **** mechanics. but i'm not really fussed at the moment as my squats feel nicer now then they ever have before!wrt deads i should probably try out the belt now to see how it goes... so i think i'll give it a go next deadlift session!
Haven't seen you squat so can't comment
Hopefully I'll be posting a video of a volume high bar set soon just to check I don't have any butt wink. Yeah as long as your knees don't cave and your shoulder stays retracted you should be aight. We're pretty much exactly the same weight too! I'm like 72 atmOriginal post by Sae.HH
Haven't seen you squat so can't comment Hopefully I'll be posting a video of a volume high bar set soon just to check I don't have any butt wink. Yeah as long as your knees don't cave and your shoulder stays retracted you should be aight. We're pretty much exactly the same weight too! I'm like 72 atm
Hopefully I'll be posting a video of a volume high bar set soon just to check I don't have any butt wink. Yeah as long as your knees don't cave and your shoulder stays retracted you should be aight. We're pretty much exactly the same weight too! I'm like 72 atmknees caving is the one thing I'm still worrying about, it's hard to get a picture from a side view. may have to vid some squats from the front on / diagonal and see!
you blogging/logging in here?
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