Lifting weights

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Original post by Gone Revising II

Occasionally this happens to me on my final rep. I feel my upper back start to slump forward a bit, this makes my elbows drop and then it's only sheer willpower that keeps the bar on my shoulders. This can sometimes strain my bicep at the elbow if it's a bad one.

Hmm, I am startin to wonder if my front squat rack position had more to do with my elbow than elbow bending

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Reply 421

Implication

3 records

FitNotes Workout - Friday 3rd March 2017
Total Volume: 3,938 kgs
Total Sets: 22

** Paused Barbell Bench Press **
- Total Volume: 1,015 kgs
- 20.0 kgs x 10 reps
- 32.5 kgs x 8 reps
- 42.5 kgs x 3 reps
- 52.5 kgs x 1 rep
- 62.5 kgs x 6 reps [PR]

** Low Bar Back Squat **
- Total Volume: 900 kgs
- 40.0 kgs x 7 reps
- 60.0 kgs x 3 reps
- 80.0 kgs x 1 rep
- 90.0 kgs x 4 reps [PR]

Didn't actually feel too hard, very bent over though

** Deadlift **
- Total Volume: 600 kgs
- 60.0 kgs x 5 reps
- 100.0 kgs x 3 reps

** Belted Deadlift **
- Total Volume: 1,135 kgs
- 120.0 kgs x 1 rep
- 145.0 kgs x 7 reps [PR]

Felt incredibly hard, form looks fine on playback tho. Think belt may have actually hindered me, couldn't breathe properly between reps and was winded each rep lol. How do you guys cope with one notch being too loose and the next one down being too tight?!

Probably an all time 7RM - nice to see an all time PB for the first time in probably literally years

** Lateral Dumbbell Raise ** (Group 1)
- Total Volume: 54 kgs
- 2.0 kgs x 9 reps [PR]
- 2.0 kgs x 9 reps
- 2.0 kgs x 9 reps

** Dumbbell Hammer Curl ** (Group 1)
- Total Volume: 180 kgs
- 6.0 kgs x 10 reps [PR]
- 6.0 kgs x 10 reps
- 6.0 kgs x 10 reps

** Rear Delt Dumbbell Raise ** (Group 1)
- Total Volume: 54 kgs
- 2.0 kgs x 9 reps
- 2.0 kgs x 9 reps
- 2.0 kgs x 9 reps

(edited 7 years ago)

Reply 422

Motorbiker

Post the videos?

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Reply 423

BKS

Original post by Implication

Think belt may have actually hindered me, couldn't breathe properly between reps and was winded each rep lol. How do you guys cope with one notch being too loose and the next one down being too tight?!

I go loose of deadlift, tight on squats. I think most people I train with have different preference for squat and deadlift. Folk tend to want to put their belt tight as possible because that just seems right but, like you found, proper tight belt on deadlifts is bad. If it's winding you then it sounds like the one looser is probably the right one for you to use on deadlifts

Reply 424

Implication

Original post by Motorbiker

Post the videos?

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will deliver

Original post by BKS

hmm ok, that makes sense ty. think i probably will try the looser for a while!

Reply 425

Implication

Goals for next week

Monday
Bench 62.5kg x3 x10
Squat 90kg x3 x6

Wednesday
Press 42.5kg x3 x10
Front squat 75kg x3 x3

Friday
Press 47.5kg x1
High bar flat squat (i.e. no shoes - hopefully i'll hit depth!) 90kg x5
SGDL 120kg x5

Reply 426

Implication

Original post by Motorbiker

Post the videos?

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https://youtu.be/nuwbasRXUHo

(edited 7 years ago)

Reply 427

Implication

FitNotes Workout - Monday 6th March 2017
Total Volume: 5,530.5 kgs
Total Sets: 42

** Paused Barbell Bench Press **
- Total Volume: 2,015 kgs
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 52.5 kgs x 1 rep
- 62.5 kgs x 3 reps
- 62.5 kgs x 3 reps
- 62.5 kgs x 3 reps
- 62.5 kgs x 3 reps
- 62.5 kgs x 3 reps
- 62.5 kgs x 2 reps
- 62.5 kgs x 2 reps
- 62.5 kgs x 2 reps
- 62.5 kgs x 2 reps
- 62.5 kgs x 2 reps

Shame about the missing reps, will see how next cycle goes :smile:

** Wide Grip Pull Up **
- Total Volume: 1,090.5 kgs
- 72.7 kgs x 3 reps
- 72.7 kgs x 2 reps
- 72.7 kgs x 2 reps
- 72.7 kgs x 2 reps
- 72.7 kgs x 1 rep
- 72.7 kgs x 1 rep
- 72.7 kgs x 1 rep
- 72.7 kgs x 1 rep
- 72.7 kgs x 1 rep
- 72.7 kgs x 1 rep

** Low Bar Back Squat **
- Total Volume: 2,120 kgs
- 40.0 kgs x 6 reps
- 60.0 kgs x 3 reps
- 80.0 kgs x 1 rep
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps

Actually got easier for the middle sets :smile:

looking forward to 2 plate again soon!

** Lateral Dumbbell Raise ** (Group 1)
- Total Volume: 40 kgs
- 2.0 kgs x 10 reps [PR]
- 2.0 kgs x 10 reps

** Left Arm Hammer Curl ** (Group 1)
- Total Volume: 189 kgs
- 7.0 kgs x 9 reps [PR]
- 7.0 kgs x 9 reps
- 7.0 kgs x 9 reps

** Right Arm Hammer Curl ** (Group 1)
- Total Volume: 36 kgs
- 1.0 kgs x 12 reps [PR]
- 1.0 kgs x 12 reps
- 1.0 kgs x 12 reps

** Rear Delt Dumbbell Raise ** (Group 1)
- Total Volume: 40 kgs
- 2.0 kgs x 10 reps [PR]
- 2.0 kgs x 10 reps

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Reply 428

Implication

Got all my reps today :smile:

FitNotes Workout - Wednesday 8th March 2017
Total Volume: 4,624.7 kgs
Total Sets: 34

** Dead Stop Overhead Press **
- Total Volume: 1,590 kgs
- 20.0 kgs x 8 reps
- 30.0 kgs x 4 reps
- 35.0 kgs x 1 rep
- 42.5 kgs x 3 reps [PR]
- 42.5 kgs x 3 reps
- 42.5 kgs x 3 reps
- 42.5 kgs x 3 reps
- 42.5 kgs x 3 reps
- 42.5 kgs x 3 reps
- 42.5 kgs x 3 reps
- 42.5 kgs x 3 reps
- 42.5 kgs x 3 reps
- 42.5 kgs x 3 reps

** Barbell Front Squat **
- Total Volume: 862.5 kgs
- 42.5 kgs x 3 reps
- 60.0 kgs x 1 rep
- 75.0 kgs x 3 reps [PR]
- 75.0 kgs x 3 reps
- 75.0 kgs x 3 reps

** Wide Grip Pull Up **
- Total Volume: 579.2 kgs
- 72.4 kgs x 8 reps [PR]

Nearly forgot this, planning 1 heavy set per week until I can chin again

** Klokov Press ** (Group 1)
- Total Volume: 675 kgs
- 22.5 kgs x 10 reps [PR]
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps

** Rear Delt Dumbbell Raise ** (Group 1)
- Total Volume: 60 kgs
- 2.0 kgs x 10 reps
- 2.0 kgs x 10 reps
- 2.0 kgs x 10 reps

** Rope Push Down ** (Group 2)
- Total Volume: 630 kgs
- 21.0 kgs x 10 reps [PR]
- 21.0 kgs x 10 reps
- 21.0 kgs x 10 reps

** Left Arm Hammer Curl ** (Group 2)
- Total Volume: 180 kgs
- 6.0 kgs x 10 reps [PR]
- 6.0 kgs x 10 reps
- 6.0 kgs x 10 reps

** Right Arm Hammer Curl ** (Group 2)
- Total Volume: 48 kgs
- 2.0 kgs x 8 reps [PR]
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps

Forgot hypers but running late anywau

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Reply 429

Implication

FitNotes Workout - Friday 10th March 2017
Total Volume: 3,620 kgs
Total Sets: 26

** Partial High Bar Back Squat **
- Total Volume: 1,035 kgs
- 20.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 80.0 kgs x 1 rep
- 95.0 kgs x 5 reps [PR]

Not intentionally partial but not wearing squat shoes. Forgot to video any set except 20kg, so while I'm pretty sure the heavier sets got a little deeper I suspect I was still a bit high. Probably 'parallel' to a noob's eye

** Dead Stop Overhead Press **
- Total Volume: 415 kgs
- 20.0 kgs x 10 reps
- 30.0 kgs x 3 reps
- 35.0 kgs x 1 rep
- 42.5 kgs x 1 rep
- 47.5 kgs x 1 rep [PR]

Pretty easy really

** Trap Bar Deadlift (High) **
- Total Volume: 1,820 kgs
- 60.0 kgs x 8 reps [PR]
- 100.0 kgs x 5 reps [PR]
- 140.0 kgs x 1 rep
- 160.0 kgs x 1 rep
- 180.0 kgs x 1 rep
- 180.0 kgs x 2 reps [PR]

**** me the handles are high on this thing, think I'll flip it upside down next time - felt more like a lockout than a deadlift. Which brings me on to the next problem ..

..Pretty sure I had 200kg in me but there wasn't enough space on the bar because my gym only has fat ass bumper plates lool.

Basically my free trial for life ran out so my strength XP has been capped

** Lateral Dumbbell Raise ** (Group 1)
- Total Volume: 40 kgs
- 2.0 kgs x 10 reps
- 2.0 kgs x 10 reps

** Left Arm Hammer Curl ** (Group 1)
- Total Volume: 210 kgs
- 7.0 kgs x 10 reps [PR]
- 7.0 kgs x 10 reps
- 7.0 kgs x 10 reps

** Right Arm Hammer Curl ** (Group 1)
- Total Volume: 60 kgs
- 2.0 kgs x 10 reps [PR]
- 2.0 kgs x 10 reps
- 2.0 kgs x 10 reps

** Rear Delt Dumbbell Raise ** (Group 1)
- Total Volume: 40 kgs
- 2.0 kgs x 10 reps
- 2.0 kgs x 10 reps

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Reply 430

Implication

Goals for this week

Monday
Bench 52.5kg x6 x6
Squat 80kg x6 x3

Wednesday
Press 37.5kg x6 x6
Front squat 77.5kg x3 x3

Friday
Bench 57.5kg x 9
Squat 85kg x 8
Deadlift 142.5kg x 8

Reply 431

Implication

FitNotes Workout - Monday 13th March 2017
Total Volume: 5,420 kgs
Total Sets: 29

** Paused Barbell Bench Press **
- Total Volume: 2,370 kgs
- 20.0 kgs x 12 reps
- 40.0 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

** Wide Grip Pull Up **
- Total Volume: 725 kgs
- 72.5 kgs x 2 reps
- 72.5 kgs x 2 reps
- 72.5 kgs x 2 reps
- 72.5 kgs x 2 reps
- 72.5 kgs x 1 rep
- 72.5 kgs x 1 rep

** Low Bar Back Squat **
- Total Volume: 1,940 kgs
- 40.0 kgs x 8 reps
- 60.0 kgs x 3 reps
- 80.0 kgs x 6 reps [PR]
- 80.0 kgs x 6 reps
- 80.0 kgs x 6 reps

Left shoulder feeling gammy, think I'll widen grip next time

** Lateral Dumbbell Raise ** (Group 1)
- Total Volume: 44 kgs
- 2.0 kgs x 11 reps [PR]
- 2.0 kgs x 11 reps

** Left Arm Hammer Curl ** (Group 1)
- Total Volume: 231 kgs
- 7.0 kgs x 11 reps [PR]
- 7.0 kgs x 11 reps
- 7.0 kgs x 11 reps

** Right Arm Hammer Curl ** (Group 1)
- Total Volume: 66 kgs
- 2.0 kgs x 11 reps [PR]
- 2.0 kgs x 11 reps
- 2.0 kgs x 11 reps

** Rear Delt Dumbbell Raise ** (Group 1)
- Total Volume: 44 kgs
- 2.0 kgs x 11 reps [PR]
- 2.0 kgs x 11 reps

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Reply 432

In One Ear

Original post by Implication

Why are you doing hammer curls with 7kg for one arm and 2kg for the other?

Reply 433

Implication

Original post by In One Ear

Why are you doing hammer curls with 7kg for one arm and 2kg for the other?

tendinopathy in right. was instructed to start with 1kg and add no more than 10% each session

Reply 434

Implication

FitNotes Workout - Wednesday 15th March 2017
Total Volume: 3,859 kgs
Total Sets: 31

** Dead Stop Overhead Press **
- Total Volume: 1,517.5 kgs
- 20.0 kgs x 8 reps
- 30.0 kgs x 4 reps
- 37.5 kgs x 6 reps [PR]
- 37.5 kgs x 6 reps
- 37.5 kgs x 6 reps
- 37.5 kgs x 6 reps
- 37.5 kgs x 5 reps
- 37.5 kgs x 4 reps

** Barbell Front Squat **
- Total Volume: 1,065 kgs
- 37.5 kgs x 5 reps
- 60.0 kgs x 3 reps
- 77.5 kgs x 3 reps [PR]
- 77.5 kgs x 3 reps
- 77.5 kgs x 3 reps

** Klokov Press ** (Group 1)
- Total Volume: 652.5 kgs
- 22.5 kgs x 11 reps [PR]
- 22.5 kgs x 11 reps
- 22.5 kgs x 7 reps

** Rear Delt Dumbbell Raise ** (Group 1)
- Total Volume: 60 kgs
- 2.5 kgs x 8 reps [PR]
- 2.5 kgs x 8 reps
- 2.5 kgs x 8 reps

** Rope Push Down ** (Group 2)
- Total Volume: 360 kgs
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps

** Left Arm Hammer Curl ** (Group 2)
- Total Volume: 144 kgs
- 6.0 kgs x 8 reps
- 6.0 kgs x 8 reps
- 6.0 kgs x 8 reps

** Right Arm Hammer Curl ** (Group 2)
- Total Volume: 60 kgs
- 2.5 kgs x 8 reps [PR]
- 2.5 kgs x 8 reps
- 2.5 kgs x 8 reps

** Crunch **
- Total Volume: 0 kgs
- 8 reps
- 8 reps
- 8 reps

Focusing more on tut for arms, also really should be doing some proper ab work somewhere

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Reply 435

Implication

woke this morning feeling totally exhausted, got up and nearly went to the gym but then said **** it and went back to bed. best 90 mins sleep ive ever had. didnt miss any significant PRs so just moving on. next week goals-

Monday
Bench 57.5kg x5 x7
Squat 85kg x5 x4

Wednesday
Press 40kg x5 x7
Front squat 80kg x3 x3
Pull up +5kg x5

Friday
Bench 60kg x8
Squat 90kg x5
Deadlift 150kg x4

Reply 436

Implication

FitNotes Workout - Monday 20th March 2017
Total Volume: 5,558.7 kgs
Total Sets: 34

** Paused Barbell Bench Press **
- Total Volume: 2,290 kgs
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 1 rep
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 4 reps
- 57.5 kgs x 3 reps

** Wide Grip Pull Up **
- Total Volume: 799.7 kgs
- 72.7 kgs x 3 reps
- 72.7 kgs x 2 reps
- 72.7 kgs x 2 reps
- 72.7 kgs x 1 rep
- 72.7 kgs x 1 rep
- 72.7 kgs x 1 rep
- 72.7 kgs x 1 rep

** Low Bar Back Squat **
- Total Volume: 2,195 kgs
- 40.0 kgs x 6 reps
- 60.0 kgs x 3 reps
- 75.0 kgs x 1 rep
- 85.0 kgs x 5 reps [PR]
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps

** Lateral Dumbbell Raise ** (Group 1)
- Total Volume: 20 kgs
- 1.25 kgs x 8 reps
- 1.25 kgs x 8 reps

** Left Arm Hammer Curl ** (Group 1)
- Total Volume: 162 kgs
- 6.0 kgs x 9 reps
- 6.0 kgs x 9 reps
- 6.0 kgs x 9 reps

** Right Arm Hammer Curl ** (Group 1)
- Total Volume: 72 kgs
- 2.0 kgs x 12 reps [PR]
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps

** Rear Delt Dumbbell Raise ** (Group 1)
- Total Volume: 20 kgs
- 1.25 kgs x 8 reps
- 1.25 kgs x 8 reps

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Reply 437

Implication

no bench record ;_;

FitNotes Workout - Thursday 23rd March 2017
Total Volume: 4,279 kgs
Total Sets: 24

** Paused Barbell Bench Press **
- Total Volume: 1,500 kgs
- 20.0 kgs x 12 reps
- 30.0 kgs x 8 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 1 rep
- 60.0 kgs x 7 reps went for an 8th but didn't even start pressing off chest
- 50.0 kgs x 7 reps

** Low Bar Back Squat **
- Total Volume: 1,090 kgs
- 50.0 kgs x 6 reps
- 65.0 kgs x 4 reps
- 80.0 kgs x 1 rep
- 90.0 kgs x 5 reps [PR]

** Deadlift **
- Total Volume: 780 kgs
- 60.0 kgs x 8 reps
- 100.0 kgs x 3 reps

** Belted Deadlift **
- Total Volume: 575 kgs
- 125.0 kgs x 1 rep
- 150.0 kgs x 3 reps [PR]

All v slow, wanted 4 but still a record so meh

** Lateral Dumbbell Raise ** (Group 1)
- Total Volume: 32 kgs
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps

** Left Arm Hammer Curl ** (Group 1)
- Total Volume: 180 kgs
- 6.0 kgs x 10 reps
- 6.0 kgs x 10 reps
- 6.0 kgs x 10 reps

** Right Arm Hammer Curl ** (Group 1)
- Total Volume: 90 kgs
- 3.0 kgs x 10 reps [PR]
- 3.0 kgs x 10 reps
- 3.0 kgs x 10 reps

** Rear Delt Dumbbell Raise ** (Group 1)
- Total Volume: 32 kgs
- 2.0 kgs x 8 reps
- 2.0 kgs x 8 reps

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Reply 438

Implication

Missed last week's light day bc went to parents' for long weekend, will miss next week's as in dublin thurs-mon

Goals

Monday
Bench 60kg x4 x8
Squat 90kg x4 x5
Power clean 65kg x3 x3

Wednesday
Bench 65kg x5
Squat 95kg x3
Deadlift 157.5kg x3

Reply 439

Motorbiker