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knees 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?

Yeah, I was hesitant at first but it's quite fun! Sae.HH's Blog (almost as creative as yours :p:

)

Reply 381

Implication

FitNotes Workout - Monday 23rd January 2017
Total Volume: 7,656.5 kgs
Total Sets: 40
Total Reps: 128

** Flat Barbell Bench Press **
- Total Volume: 2,420 kgs
- Total Sets: 13
- Total Reps: 50
- 20.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 50.0 kgs x 2 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps

getting very slow by the last set

** Chin Up **
- Total Volume: 2,169 kgs
- Total Sets: 10
- Total Reps: 30
- 72.3 kgs x 3 reps
- 72.3 kgs x 3 reps
- 72.3 kgs x 3 reps
- 72.3 kgs x 3 reps
- 72.3 kgs x 3 reps
- 72.3 kgs x 3 reps
- 72.3 kgs x 3 reps
- 72.3 kgs x 3 reps
- 72.3 kgs x 3 reps
- 72.3 kgs x 3 reps

** Barbell Front Squat **
- Total Volume: 120 kgs
- Total Sets: 1
- Total Reps: 3
- 40.0 kgs x 3 reps

** Barbell Squat **
- Total Volume: 2,097.5 kgs
- Total Sets: 9
- Total Reps: 30
- 40.0 kgs x 6 reps
- 60.0 kgs x 5 reps
- 72.5 kgs x 1 rep
- 82.5 kgs x 3 reps
- 82.5 kgs x 3 reps
- 82.5 kgs x 3 reps
- 82.5 kgs x 3 reps
- 82.5 kgs x 3 reps
- 82.5 kgs x 3 reps

PZ

** Power Clean **
- Total Volume: 850 kgs
- Total Sets: 7
- Total Reps: 15
- 40.0 kgs x 3 reps
- 52.5 kgs x 2 reps
- 62.5 kgs x 2 reps [PR]
- 62.5 kgs x 2 reps
- 62.5 kgs x 2 reps
- 62.5 kgs x 2 reps
- 62.5 kgs x 2 reps

PZ

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Reply 382

Sae.HH

Original post by Implication

Your clean is pretty nice compared to your other lifts. Good job

Reply 383

Angry cucumber

PZ?

Also lol at triple lyfe. Sounds awful

Reply 384

Implication

Original post by Sae.HH

Your clean is pretty nice compared to your other lifts. Good job

thank you sir

i always seem to have been better at pulling than anything else...

Original post by Angry cucumber

PZ?

Also lol at triple lyfe. Sounds awful

easy peasey :tongue:

yeah bench was pretty tough, moving back to sixes next week :smile:

Reply 385

Implication

Keep forgetting to mention it but my golfer's elbow has been creeping it's way back up on me over the past couple weeks. Thought it was the pendlays at first but ive dropped them and still no better. I think the most likely culprit is new squat form, or perhaps power cleans. Will try widening my squat grip for now, I only have pain when right bicep is fully contracted so will steer clear of chinups and supinated curls for a while

FitNotes Workout - Wednesday 25th January 2017
Total Volume: 7,581.4 kgs
Total Sets: 49
Total Reps: 269

** Dead Stop Overhead Press ** (Group 1)
- Total Volume: 1,615 kgs
- Total Sets: 13
- Total Reps: 47
- 20.0 kgs x 10 reps
- 30.0 kgs x 6 reps
- 35.0 kgs x 1 rep
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps

Sorted my grip and grip width, as a result these were pretty inconsistent - fine when I didnt misgroove but tough when I did. Either way that's the triples of my triples week over :smile:

** Wide Grip Pull Up ** (Group 1)
- Total Volume: 1,651.4 kgs
- Total Sets: 10
- Total Reps: 23
- 71.8 kgs x 4 reps [PR]
- 71.8 kgs x 3 reps
- 71.8 kgs x 2 reps
- 71.8 kgs x 2 reps
- 71.8 kgs x 2 reps
- 71.8 kgs x 2 reps
- 71.8 kgs x 2 reps
- 71.8 kgs x 2 reps
- 71.8 kgs x 1 rep
- 71.8 kgs x 3 reps

** Barbell Front Squat **
- Total Volume: 1,040 kgs
- Total Sets: 6
- Total Reps: 18
- 40.0 kgs x 5 reps
- 50.0 kgs x 3 reps
- 60.0 kgs x 1 rep
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps

** Underhand Barbell Row ** (Group 2)
- Total Volume: 1,200 kgs
- Total Sets: 3
- Total Reps: 30
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Ab-Wheel Rollout ** (Group 2)
- Total Volume: 0 kgs
- Total Sets: 3
- Total Reps: 15
- 5 reps
- 5 reps
- 5 reps

** Klokov Press ** (Group 3)
- Total Volume: 675 kgs
- Total Sets: 3
- Total Reps: 30
- 22.5 kgs x 11 reps
- 22.5 kgs x 10 reps
- 22.5 kgs x 9 reps

** Rear Delt Dumbbell Raise ** (Group 3)
- Total Volume: 75 kgs
- Total Sets: 3
- Total Reps: 30
- 2.5 kgs x 10 reps
- 2.5 kgs x 10 reps
- 2.5 kgs x 10 reps

** Rope Push Down ** (Group 4)
- Total Volume: 630 kgs
- Total Sets: 3
- Total Reps: 30
- 21.0 kgs x 10 reps
- 21.0 kgs x 10 reps
- 21.0 kgs x 10 reps

** Face Pull ** (Group 4)
- Total Volume: 375 kgs
- Total Sets: 3
- Total Reps: 30
- 12.5 kgs x 10 reps
- 12.5 kgs x 10 reps
- 12.5 kgs x 10 reps

** Kneeling Leg Curl **
- Total Volume: 320 kgs
- Total Sets: 2
- Total Reps: 16
- 20.0 kgs x 8 reps [PR]
- 20.0 kgs x 8 reps

thought this was light weight but think these were probably all half reps.. seem to easy for first part of rom then exponentially harder towards full contraction lol

stoked for oly session on fri

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(edited 7 years ago)

Reply 386

Implication

Not a very awe-inspiring session to say the least.. very disappointing as I was looking forward to today

Fit notes in spoiler but basically work sets were:

Bw 72kg

clean and jerk 72.5kg x f, f, 1, f
snatch 30kg x 2, 2, 3, 3 (few misses in there)

cleans were easy, just power cleaned the one I didn't miss in a bid to save energy for the jerk. My successful rep wasnt really a press out but it was wobbly and I definitely didn't show stability after so meh

30kg snatches were easy but caught several in a power snatch before locking the bar in overhead so muscled a few to finish. Just dumped a bunch straight getting under as I knew they were crap

So yeah basically my technique sucks on snatch/jerk, which really isn't that surprising given that I haven't actually trained them in like 2 years and they weren't very good before.

Still, disappointing session.. back to sets of 6 for sq/bp/press next week :smile:

Spoiler

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(edited 7 years ago)

Reply 387

Implication

Aims for next week:

Monday
Paused bench 52.5kg x6 x6
Back squat 72.5kg x6 x3
Power clean 65kg x2 x5

Wednesday
Press 35kg x6 x6
Front squat 72.5kg x3 x3

Friday
Paused bench 55kg x9
Back squat 80kg x9
Deadlift 130kg x12

Reply 388

Implication

if anyone has instagram pls post/pm me your username/page so i can follow - might not post much myself but wanna follow some lifters

Reply 389

Implication

just the bare bones today, trying to avoid anything that makes my elbow feel at all uncomfortable. Introducing some stretching and smr for it, starting to worry I'll have to take some time out :frown:

FitNotes Workout - Monday 30th January 2017
Total Volume: 4,057 kgs
Total Sets: 14
Total Reps: 82

** Flat Barbell Bench Press **
- Total Volume: 2,500 kgs
- Total Sets: 9
- Total Reps: 56
- 20.0 kgs x 8 reps
- 32.5 kgs x 6 reps
- 42.5 kgs x 6 reps
- 52.5 kgs x 6 reps
- 52.5 kgs x 6 reps
- 52.5 kgs x 6 reps
- 52.5 kgs x 6 reps
- 52.5 kgs x 6 reps
- 52.5 kgs x 6 reps

Changed grip and grip width as with ohp - narrower, twisted wrist slightly to get bar on top of wrist rather than in back of habd

** Barbell Squat **
- Total Volume: 1,557 kgs
- Total Sets: 5
- Total Reps: 26
- 40.0 kgs x 6 reps
- 6.0 kgs x 2 reps
- 72.5 kgs x 6 reps
- 72.5 kgs x 6 reps
- 72.5 kgs x 6 reps

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Reply 390

Implication

Also been having a lot of dizzy spells lately, getting worse now. Last 2 days I've been constantly dizzy, rn now I feel really drunk except for not having any of the psychological effects..

Googled it and I probably just have cancer or aids or a stroke or something so nothing to worry about xxx

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Reply 391

Sae.HH

Original post by Implication

Stay hydrated, eat enough, get enough sleep. Don't be diabetic lol.

And as for the elbow thing it's why I don't do Oly movements without my friends supervision personally. If my form is even a little off it ****s up my elbow and that will resonate through the rest of my workout.

Reply 392

Angry cucumber

Original post by Implication

If it's dehydration, drink more. If not go to your GP pls

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Reply 393

Unistudent77

Hope you fix your dizzyness, sounds a touch concerning.

However don't listen to google as according to the internet you're already dead. Stubbing your toe = death etc.

Re elbows - I think you may have to take a bit of time off bro. Surely it will just get worse? (Trying not to be too pessimistic but...)

Reply 394

Implication

Original post by Sae.HH

Original post by Angry cucumber

If it's dehydration, drink more. If not go to your GP pls

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Original post by Unistudent77

it's hopefully alright, probably vestibular neuronitis / labyrinthitis. basically inner eat infection, just by chance i have no symptoms except balance issues. sounds like it has potential to be more serious but i'm trying a course of cennarizine

also no exercise where balance could be an issue (e.g. lifting and trampolining, my only sports :tongue:

)... probably good for my elbow anyway tbh. seeing a physio on 13th, will work on some stretching/SMR and hopefully be back in gym next monday or the one after

Reply 395

Unistudent77

Nice, well done for getting stuff sorted/plans in place :smile:

Reply 396

Implication

Bare bones session to ease the elbow in. Think I'll wait to see the physio before doing anything but the big 4 tbh. Nice wide grip on squats, right out at the markings. Feels fine atm so i'll see how it goes.

FitNotes Workout - Wednesday 8th February 2017
Total Volume: 2,457.5 kgs
Total Sets: 13
Total Reps: 64

** Dead Stop Overhead Press **
- Total Volume: 1,570 kgs
- Total Sets: 8
- Total Reps: 49
- 20.0 kgs x 8 reps
- 30.0 kgs x 5 reps
- 35.0 kgs x 6 reps
- 35.0 kgs x 6 reps
- 35.0 kgs x 6 reps
- 35.0 kgs x 6 reps
- 35.0 kgs x 6 reps
- 35.0 kgs x 6 reps

Could really feel my groove, was flipping fantastic. Even the hard reps felt like they were gliding (just slowly)

** Paused Squat **
- Total Volume: 887.5 kgs
- Total Sets: 5
- Total Reps: 15
- 35.0 kgs x 5 reps [PR]
- 60.0 kgs x 1 rep
- 72.5 kgs x 3 reps [PR]
- 72.5 kgs x 3 reps
- 72.5 kgs x 3 reps

Very very aware of my lowbar-esque squat, I 100% use hip drahve out of the hole.

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Reply 397

Implication

Elbow still ****ed but triple record baby

FitNotes Workout - Friday 10th February 2017
Total Volume: 5,055 kgs
Total Sets: 12
Total Reps: 78

** Flat Barbell Bench Press **
- Total Volume: 1,185 kgs
- Total Sets: 4
- Total Reps: 31
- 20.0 kgs x 10 reps
- 35.0 kgs x 6 reps
- 45.0 kgs x 5 reps
- 55.0 kgs x 10 reps

** Barbell Squat **
- Total Volume: 1,250 kgs
- Total Sets: 4
- Total Reps: 20
- 40.0 kgs x 6 reps
- 55.0 kgs x 4 reps
- 70.0 kgs x 1 rep
- 80.0 kgs x 10 reps [PR]

** Deadlift **
- Total Volume: 360 kgs
- Total Sets: 1
- Total Reps: 6
- 60.0 kgs x 6 reps

** Deadlift (Belted) **
- Total Volume: 2,260 kgs
- Total Sets: 3
- Total Reps: 21
- 60.0 kgs x 5 reps
- 100.0 kgs x 4 reps
- 130.0 kgs x 12 reps [PR]

First time using belt and forgot I train fasted except 1 scoop whey pwo - belt was much looser than when I tested it in evenings. Will have to experiment with next notches at home, didn't wanna get stuck in the belt at the gym lel

Vids to follow, might try and stick a PR on Instagram each week

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(edited 7 years ago)

Reply 398

In One Ear

Original post by Implication

First time using belt and forgot I train fasted except 1 scoop whey pwo - belt was much looser than when I tested it in evenings. Will have to experiment with next notches at home, didn't wanna get stuck in the belt at the gym lel

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Lol.

Whats your insta btw?