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Lifting weights

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Goals for next week

edit: change of plan wanna go heavier
Monday
Bench 68.5kg x2
Squat 110kg x2
Deadlift 150kg x4

Wednesday
Bench 53kg x6 x6
Squat 80kg x7 x3
Deadlift 107.5kg x6 x2

(edited 6 years ago)

Reply 521

Implication

3 records, still performing squatmornings though

FitNotes Workout - Monday 26th June 2017
Total Volume: 3,032.5 kgs
Total Sets: 22

** Paused Barbell Bench Press **
- Total Volume: 815.5 kgs
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 3 reps
- 60.0 kgs x 1 rep
- 68.5 kgs x 3 reps [PR]

** Low Bar Back Squat **
- Total Volume: 460 kgs
- 50.0 kgs x 5 reps
- 70.0 kgs x 3 reps

** Belted Low Bar Back Squat **
- Total Volume: 420 kgs
- 90.0 kgs x 1 rep
- 110.0 kgs x 3 reps [PR]

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

** Belted Deadlift **
- Total Volume: 575 kgs
- 125.0 kgs x 1 rep
- 150.0 kgs x 4 reps [PR]

** Dumbbell Hammer Curl **
- Total Volume: 72 kgs
- 2.0 kgs x 12 reps [PR]
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- Total Volume: 45 kgs
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 45 kgs
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps

Posted from TSR Mobile

(edited 6 years ago)

Reply 522

Implication

FitNotes Workout - Wednesday 28th June 2017
Total Volume: 8,111.5 kgs
Total Sets: 31

** Paused Barbell Bench Press **
- Total Volume: 2,388 kgs
- 20.0 kgs x 12 reps
- 40.0 kgs x 6 reps
- 53.0 kgs x 6 reps
- 53.0 kgs x 6 reps
- 53.0 kgs x 6 reps
- 53.0 kgs x 6 reps
- 53.0 kgs x 6 reps
- 53.0 kgs x 6 reps

** Low Bar Back Squat **
- Total Volume: 453 kgs
- 53.0 kgs x 6 reps
- 67.5 kgs x 2 reps

** Belted Low Bar Back Squat **
- Total Volume: 1,680 kgs
- 80.0 kgs x 7 reps [PR]
- 80.0 kgs x 7 reps
- 80.0 kgs x 7 reps

** Deadlift **
- Total Volume: 1,690 kgs
- 80.0 kgs x 5 reps
- 107.5 kgs x 6 reps
- 107.5 kgs x 6 reps

** Dumbbell Hammer Curl **
- Total Volume: 108 kgs
- 3.0 kgs x 12 reps [PR]
- 3.0 kgs x 12 reps
- 3.0 kgs x 12 reps

** V-Bar Push Down **
- Total Volume: 540 kgs
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- Total Volume: 45 kgs
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 45 kgs
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps

** Crunch Machine **
- Total Volume: 1,162.5 kgs
- 37.5 kgs x 12 reps [PR]
- 37.5 kgs x 11 reps
- 37.5 kgs x 8 reps

Reply 523

Implication

Goals for next week

Wife quite ill so will just train when I can

???
Press 35.5kg x6 x6
Box squat 70kg x5 x3
pull down 65kg x6 x2

???
Bench 65kg x 4
Squat 102.5kg x 4
Deadlift 142.5kg x 8

???
Bench 56.5kg x5 x7
Squat 85kg x5 x4
Deadlift 117.5kg x5 x2

???
Press 38kg x5 x7
Box squat 75kg x5 x3
Pulldown 70kg x5 x2

(edited 6 years ago)

Reply 524

Implication

can't get to gym atm so home workout

super slow reps, 15s rest between sets

FitNotes Workout - Sunday 2nd July 2017
Total Volume: 3,416 kgs
Total Sets: 19

** Neutral Chin Up **
- Total Volume: 988 kgs
- 76.0 kgs x 6 reps [PR]
- 76.0 kgs x 3 reps
- 76.0 kgs x 1 rep
- 76.0 kgs x 2 reps
- 76.0 kgs x 1 rep

** Push Up **
- Total Volume: 2,356 kgs
- 76.0 kgs x 12 reps [PR]
- 76.0 kgs x 8 reps
- 76.0 kgs x 4 reps
- 76.0 kgs x 4 reps
- 76.0 kgs x 3 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 36 kgs
- 1.0 kgs x 12 reps
- 1.0 kgs x 12 reps
- 1.0 kgs x 12 reps

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

** Dumbbell Hammer Curl **
- Total Volume: 36 kgs
- 1.0 kgs x 12 reps
- 1.0 kgs x 12 reps
- 1.0 kgs x 12 reps

Reply 525

Implication

FitNotes Workout - Sunday 9th July 2017
Total Volume: 5,525 kgs
Total Sets: 25

** Paused Barbell Bench Press **
- Total Volume: 952.5 kgs
- 20.0 kgs x 9 reps
- 40.0 kgs x 6 reps
- 50.0 kgs x 3 reps
- 57.5 kgs x 1 rep
- 65.0 kgs x 5 reps [PR]

** Low Bar Back Squat **
- Total Volume: 510 kgs
- 50.0 kgs x 6 reps
- 70.0 kgs x 3 reps

** Belted Low Bar Back Squat **
- Total Volume: 705 kgs
- 90.0 kgs x 1 rep
- 102.5 kgs x 6 reps [PR]

** Deadlift **
- Total Volume: 720 kgs
- 60.0 kgs x 7 reps
- 100.0 kgs x 3 reps

** Belted Deadlift **
- Total Volume: 1,262.5 kgs
- 122.5 kgs x 1 rep
- 142.5 kgs x 8 reps

** Dumbbell Hammer Curl **
- Total Volume: 144 kgs
- 4.0 kgs x 12 reps [PR]
- 4.0 kgs x 12 reps
- 4.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- Total Volume: 66 kgs
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps
- 2.0 kgs x 9 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 45 kgs
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps

** Crunch Machine **
- Total Volume: 1,120 kgs
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps

Reply 526

Implication

FitNotes Workout - Tuesday 11th July 2017
Total Volume: 6,293.5 kgs
Total Sets: 27

** Paused Barbell Bench Press **
- Total Volume: 2,437.5 kgs
- 20.0 kgs x 11 reps
- 40.0 kgs x 6 reps
- 56.5 kgs x 5 reps
- 56.5 kgs x 5 reps
- 56.5 kgs x 5 reps
- 56.5 kgs x 5 reps
- 56.5 kgs x 5 reps
- 56.5 kgs x 5 reps
- 56.5 kgs x 5 reps

** Low Bar Back Squat **
- Total Volume: 390 kgs
- 50.0 kgs x 5 reps
- 70.0 kgs x 2 reps

** Belted Low Bar Back Squat **
- Total Volume: 1,700 kgs
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps

struggled with depth on sun. narrowed stance and pushed out knees = fixed

** Deadlift **
- Total Volume: 1,515 kgs
- 85.0 kgs x 4 reps
- 117.5 kgs x 5 reps
- 117.5 kgs x 5 reps

** Dumbbell Hammer Curl **
- Total Volume: 144 kgs
- 4.0 kgs x 12 reps
- 4.0 kgs x 12 reps
- 4.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- Total Volume: 62 kgs
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps
- 2.0 kgs x 7 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 45 kgs
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps

Reply 527

Sae.HH

struggled with depth on sun. narrowed stance and pushed out knees = fixed

Working on hip mobility will help with this

Reply 528

Implication

Original post by Sae.HH

struggled with depth on sun. narrowed stance and pushed out knees = fixed

Working on hip mobility will help with this

makes sense, thanks friend

Reply 529

BKS

I think the best thing for getting good squat depth/fixing mobility is to spend time in a squat. Like when you watch TV or something, squat as low as you can and stay there for several minutes at a time, repeat a few times, hold onto something if you need to. It did wonders for my mobility after a few weeks and it doesn't feel like really making an effort to do it instead of sitting on the coach.

Reply 530

Nunchuck-master-2334

try pushing 185KG with your legs!
That's hard!
Guaranteed to improve the muscles in the legs!
I've done it, but I'm increasing now.
Currently pushing 195KG as my best!
So painful!
At least my legs haven't flipped the wrong way yet!
Going for 200KG today!

Reply 531

BKS

Original post by Nunchuck-master-2334

That's!
nice!
dear!

Reply 532

Nunchuck-master-2334

Original post by BKS

That's!
nice!
dear!

why write every word on a separate line?

Reply 533

Implication

Moved to Buckinghamshire at weekend, back at 'The Gym' now. Surprisingly good equipment - platform, bumpers etc. Only one 28mm bar though, all others are 32...

FitNotes Workout - Monday 17th July 2017
Total Volume: 7,555.4 kgs
Total Sets: 37

** Low Bar Flat Foot Box Squat **
- Total Volume: 1,765 kgs
- 20.0 kgs x 8 reps
- 40.0 kgs x 6 reps [PR]
- 60.0 kgs x 4 reps
- 75.0 kgs x 5 reps [PR]
- 75.0 kgs x 5 reps
- 75.0 kgs x 5 reps

** Dead Stop Overhead Press **
- Total Volume: 1,580 kgs
- 20.0 kgs x 8 reps
- 30.0 kgs x 3 reps
- 38.0 kgs x 5 reps [PR]
- 38.0 kgs x 5 reps
- 38.0 kgs x 5 reps
- 38.0 kgs x 5 reps
- 38.0 kgs x 5 reps
- 38.0 kgs x 5 reps
- 38.0 kgs x 5 reps

** V Bar Pulldown **
- Total Volume: 986.6 kgs
- 39.0 kgs x 5 reps
- 54.3 kgs x 2 reps
- 68.3 kgs x 5 reps [PR]
- 68.3 kgs x 5 reps

** Leg Extension Machine **
- Total Volume: 900 kgs
- 25.0 kgs x 12 reps [PR]
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps

** Klokov Press **
- Total Volume: 720 kgs
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 45 kgs
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps

** Dumbbell Hammer Curl **
- Total Volume: 144 kgs
- 4.0 kgs x 12 reps
- 4.0 kgs x 12 reps
- 4.0 kgs x 12 reps

** V-Bar Push Down **
- Total Volume: 586.8 kgs
- 16.3 kgs x 12 reps [PR]
- 16.3 kgs x 12 reps
- 16.3 kgs x 12 reps

** Crunch Machine **
- Total Volume: 828 kgs
- 23.0 kgs x 12 reps
- 23.0 kgs x 12 reps
- 23.0 kgs x 12 reps

Reply 534

Implication

Original post by BKS

Yeah makes sense. I don't actually think my mobility is that bad anymore - I was having trouble with my stance out past shoulder width but bringing it back in to about there seemed fine.

Posted from TSR Mobile

Reply 535

BKS

Original post by Implication

But if that's not a mobility problem then what is it? I guess it doesn't matter though if you want to squat narrow stances

Reply 536

Implication

Original post by BKS

But if that's not a mobility problem then what is it? I guess it doesn't matter though if you want to squat narrow stances

Well I guess it depends how you define a problem and what width I should be able to squat at! E.g. my mobility isn't good enough for me to do the splits but I tend not to worry about it because I have no need for that movement!

Reply 537

Implication

Goals for rest of this week

Day 1
Bench 61kg x8
Squat 97.5kg x 7
Deadlift 135kg x11

Day 2
Bench 60.5kg x4 x8
Squat 90kg x4 x4
Deadlift 125kg x3 x3

Day 3
Box squat 80kg x5 x3
Press 40.5kg x4 x8
// grip pull up 73.75kg x3 x3

Reply 538

Implication

FitNotes Workout - Wednesday 19th July 2017
Total Volume: 6,355.7 kgs
Total Sets: 27

** Low Bar Back Squat **
- Total Volume: 740 kgs
- 40.0 kgs x 6 reps
- 40.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Belted Low Bar Back Squat **
- Total Volume: 762.5 kgs
- 80.0 kgs x 1 rep
- 97.5 kgs x 7 reps [PR]

** Paused Barbell Bench Press **
- Total Volume: 1,064.5 kgs
- 20.0 kgs x 12 reps
- 40.0 kgs x 6 reps
- 52.5 kgs x 3 reps
- 61.0 kgs x 7 reps

failed 8th. new gym has higher bench than I'm used to, felt easier at first but sticking point was different and I couldn't grind it out!

** Deadlift **
- Total Volume: 2,145 kgs
- 60.0 kgs x 6 reps
- 100.0 kgs x 3 reps
- 135.0 kgs x 11 reps [PR]

** Dumbbell Hammer Curl **
- Total Volume: 45 kgs
- 1.0 kgs x 15 reps [PR]
- 1.0 kgs x 15 reps
- 1.0 kgs x 15 reps

** V-Bar Push Down **
- Total Volume: 586.8 kgs
- 16.3 kgs x 12 reps
- 16.3 kgs x 12 reps
- 16.3 kgs x 12 reps

** Lateral Dumbbell Raise **
- Total Volume: 36 kgs
- 1.0 kgs x 12 reps
- 1.0 kgs x 12 reps
- 1.0 kgs x 12 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 36 kgs
- 1.0 kgs x 12 reps
- 1.0 kgs x 12 reps
- 1.0 kgs x 12 reps

** Crunch Machine **
- Total Volume: 939.9 kgs
- 24.1 kgs x 15 reps [PR]
- 24.1 kgs x 12 reps
- 24.1 kgs x 12 reps

Posted from TSR Mobile

Reply 539

Implication

FitNotes Workout - Thursday 20th July 2017
Total Volume: 7,166.7 kgs
Total Sets: 35

** Paused Barbell Bench Press **
- Total Volume: 2,388.5 kgs
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 52.5 kgs x 1 rep
- 60.5 kgs x 4 reps
- 60.5 kgs x 4 reps
- 60.5 kgs x 4 reps
- 60.5 kgs x 4 reps
- 60.5 kgs x 4 reps
- 60.5 kgs x 4 reps
- 60.5 kgs x 4 reps
- 60.5 kgs x 4 reps

** Low Bar Back Squat **
- Total Volume: 1,935 kgs
- 40.0 kgs x 6 reps
- 60.0 kgs x 3 reps
- 75.0 kgs x 1 rep
- 90.0 kgs x 4 reps
- 90.0 kgs x 4 reps
- 90.0 kgs x 4 reps
- 90.0 kgs x 4 reps

** Deadlift **
- Total Volume: 1,795 kgs
- 70.0 kgs x 8 reps
- 110.0 kgs x 1 rep
- 125.0 kgs x 3 reps
- 125.0 kgs x 3 reps
- 125.0 kgs x 3 reps

** Dumbbell Hammer Curl **
- Total Volume: 60 kgs
- 2.0 kgs x 10 reps
- 2.0 kgs x 10 reps
- 2.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 45 kgs
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps
- 1.25 kgs x 12 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 36 kgs
- 1.0 kgs x 12 reps
- 1.0 kgs x 12 reps
- 1.0 kgs x 12 reps

** Crunch Machine **
- Total Volume: 907.2 kgs
- 25.2 kgs x 12 reps
- 25.2 kgs x 12 reps
- 25.2 kgs x 12 reps