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g- guys I actually made some gains

3 all time PRs

FitNotes Workout - Sunday 3rd September 2017
Total Volume: 4,218.8 kgs
Total Sets: 27

** Paused Barbell Bench Press **
- Total Volume: 981.5 kgs
- 20.0 kgs x 12 reps
- 40.0 kgs x 8 reps
- 52.5 kgs x 4 reps
- 62.5 kgs x 1 rep
- 74.5 kgs x 2 reps [PR]

** Low Bar Back Squat **
- Total Volume: 600 kgs
- 40.0 kgs x 5 reps
- 60.0 kgs x 4 reps
- 80.0 kgs x 2 reps

** Belted Low Bar Back Squat **
- Total Volume: 220 kgs
- 100.0 kgs x 1 rep
- 120.0 kgs x 1 rep [PR]

** Deadlift **
- Total Volume: 750 kgs
- 70.0 kgs x 6 reps
- 110.0 kgs x 3 reps

** Belted Deadlift **
- Total Volume: 307.5 kgs
- 140.0 kgs x 1 rep
- 167.5 kgs x 1 rep [PR]

** 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: 80 kgs
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps
- 2.0 kgs x 9 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

** Crunch Machine **
- Total Volume: 1,090.8 kgs
- 30.3 kgs x 12 reps
- 30.3 kgs x 12 reps
- 30.3 kgs x 12 reps

Reply 561

Gone Revising II

Nice lifting, the two and a half plates for squat must have felt particularly good.

Reply 562

Implication

Original post by Gone Revising II

Nice lifting, the two and a half plates for squat must have felt particularly good.

Indeed, it was very exciting haha! Still quite a lot of lean on my high intensity squats but it felt pretty good and definitely had more in the tank

Posted from TSR Mobile

Reply 563

shawg3681

nice thread. u should try rowing.

Reply 564

Implication

Very pleased to have got my bench reps after last week's volume sesh :smile:

FitNotes Workout - Wednesday 6th September 2017
Total Volume: 6,817 kgs
Total Sets: 38

** Paused Barbell Bench Press **
- Total Volume: 2,555 kgs
- 20.0 kgs x 12 reps
- 40.0 kgs x 6 reps
- 55.0 kgs x 2 reps
- 65.5 kgs x 3 reps
- 65.5 kgs x 3 reps
- 65.5 kgs x 3 reps
- 65.5 kgs x 3 reps
- 65.5 kgs x 3 reps
- 65.5 kgs x 3 reps
- 65.5 kgs x 3 reps
- 65.5 kgs x 3 reps
- 65.5 kgs x 3 reps
- 65.5 kgs x 3 reps

** Low Bar Back Squat **
- Total Volume: 480 kgs
- 40.0 kgs x 6 reps
- 60.0 kgs x 4 reps

** Belted Low Bar Back Squat **
- Total Volume: 1,580 kgs
- 80.0 kgs x 1 rep
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps

** Deadlift **
- Total Volume: 1,870 kgs
- 70.0 kgs x 6 reps
- 110.0 kgs x 3 reps
- 140.0 kgs x 2 reps
- 140.0 kgs x 2 reps
- 140.0 kgs x 2 reps
- 140.0 kgs x 2 reps

** Dumbbell Hammer Curl **
- Total Volume: 180 kgs
- 4.0 kgs x 15 reps [PR]
- 4.0 kgs x 15 reps
- 4.0 kgs x 15 reps

** Lateral Dumbbell Raise **
- Total Volume: 80 kgs
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps
- 2.0 kgs x 9 reps
- 2.0 kgs x 7 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 72 kgs
- 2.0 kgs x 12 reps
- 2.0 kgs x 9 reps
- 2.0 kgs x 7 reps
- 2.0 kgs x 8 reps

Reply 565

Implication

Start new job tomorrow , don't know when I'll next train but here's goals for next 4 sessions:

Light day
Press 45kg x3 x10
Box squat 95kg x5 x3
Pull up 81.25kg x2 x4

PR day
Bench 65kg x6
Squat 110kg x4
Deadlift 147.5kg x7

Volume day
Bench 55kg x6 x6
Squat 85kg x7 x3
Deadlift 120kg x6 x2

Light day 2
Press 38kg x6 x6
Box squat 100kg x5 x3
Pull up 80kg x3 x3

(edited 6 years ago)

Reply 566

Implication

FitNotes Workout - Monday 11th September 2017
Total Volume: 8,282.7 kgs
Total Sets: 53

** Power Clean ** (Press)
- Total Volume: 450 kgs
- 45.0 kgs x 1 rep
- 45.0 kgs x 1 rep
- 45.0 kgs x 1 rep
- 45.0 kgs x 1 rep
- 45.0 kgs x 1 rep
- 45.0 kgs x 1 rep
- 45.0 kgs x 1 rep
- 45.0 kgs x 1 rep
- 45.0 kgs x 1 rep
- 45.0 kgs x 1 rep

** Dead Stop Overhead Press ** (Press)
- Total Volume: 1,695 kgs
- 20.0 kgs x 9 reps
- 30.0 kgs x 6 reps
- 37.5 kgs x 2 reps
- 45.0 kgs x 3 reps [PR]
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 2 reps
- 45.0 kgs x 2 reps

** Neutral Chin Up **
- Total Volume: 940.8 kgs
- 78.4 kgs x 3 reps [PR]
- 78.4 kgs x 3 reps
- 78.4 kgs x 3 reps
- 78.4 kgs x 3 reps

** Low Bar Box Squat **
- Total Volume: 1,965 kgs
- 60.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 95.0 kgs x 5 reps [PR]
- 95.0 kgs x 5 reps
- 95.0 kgs x 5 reps

** Leg Extension Machine **
- Total Volume: 1,269.1 kgs
- 34.3 kgs x 12 reps [PR]
- 34.3 kgs x 10 reps
- 34.3 kgs x 8 reps
- 34.3 kgs x 7 reps

** Klokov Press **
- Total Volume: 1,000 kgs
- 25.0 kgs x 12 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 7 reps
- 25.0 kgs x 6 reps
- 25.0 kgs x 5 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 82 kgs
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps
- 2.0 kgs x 9 reps
- 2.0 kgs x 8 reps

** Dumbbell Hammer Curl **
- Total Volume: 150 kgs
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** V-Bar Push Down **
- Total Volume: 730.8 kgs
- 20.3 kgs x 12 reps [PR]
- 20.3 kgs x 8 reps
- 20.3 kgs x 6 reps
- 20.3 kgs x 5 reps
- 20.3 kgs x 5 reps

Reply 567

Implication

FitNotes Workout - Thursday 14th September 2017
Total Volume: 5,616 kgs
Total Sets: 27

** Paused Barbell Bench Press **
- Total Volume: 1,167.5 kgs
- 20.0 kgs x 12 reps
- 35.0 kgs x 8 reps
- 50.0 kgs x 4 reps
- 57.5 kgs x 1 rep
- 65.0 kgs x 6 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: 530 kgs
- 90.0 kgs x 1 rep
- 110.0 kgs x 4 reps [PR]

** Deadlift **
- Total Volume: 750 kgs
- 70.0 kgs x 6 reps
- 110.0 kgs x 3 reps

** Belted Deadlift **
- Total Volume: 1,162.5 kgs
- 130.0 kgs x 1 rep
- 147.5 kgs x 7 reps [PR]

32mm bar, was hard and my hands are sore af now

** Dumbbell Hammer Curl **
- Total Volume: 180 kgs
- 5.0 kgs x 12 reps [PR]
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- Total Volume: 80 kgs
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps
- 2.0 kgs x 9 reps
- 2.0 kgs x 7 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 84 kgs
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps
- 2.0 kgs x 10 reps
- 2.0 kgs x 8 reps

** Crunch Machine **
- Total Volume: 1,152 kgs
- 32.0 kgs x 12 reps
- 32.0 kgs x 12 reps
- 32.0 kgs x 12 reps

Reply 568

Implication

FitNotes Workout - Friday 15th September 2017
Total Volume: 8,410.8 kgs
Total Sets: 29

** Paused Barbell Bench Press **
- Total Volume: 2,500 kgs
- 20.0 kgs x 12 reps
- 40.0 kgs x 7 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps

** Low Bar Back Squat **
- Total Volume: 500 kgs
- 40.0 kgs x 6 reps
- 65.0 kgs x 4 reps

** Belted Low Bar Back Squat **
- Total Volume: 1,785 kgs
- 85.0 kgs x 7 reps
- 85.0 kgs x 7 reps
- 85.0 kgs x 7 reps

h8 high reps (yes 7 is high xxx)

** Deadlift **
- Total Volume: 2,000 kgs
- 70.0 kgs x 8 reps
- 120.0 kgs x 6 reps
- 120.0 kgs x 6 reps

** Dumbbell Hammer Curl **
- Total Volume: 216 kgs
- 6.0 kgs x 12 reps [PR]
- 6.0 kgs x 12 reps
- 6.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- Total Volume: 80 kgs
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps
- 2.0 kgs x 9 reps
- 2.0 kgs x 7 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 72 kgs
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps

** Crunch Machine **
- Total Volume: 1,257.8 kgs
- 33.1 kgs x 14 reps [PR]
- 33.1 kgs x 12 reps
- 33.1 kgs x 12 reps

Reply 569

Gone Revising II

I agree on the seven reps being high for a squat

Reply 570

Unistudent77

Original post by Implication

What's the new job son?

Reply 571

Implication

Original post by Unistudent77

What's the new job son?

I'm afraid I'm not at liberty to disclose that information. Lol.

Still finance-related but a different sector and now I'm in central London :smile:

Posted from TSR Mobile

Reply 572

Unistudent77

Original post by Implication

I'm afraid I'm not at liberty to disclose that information. Lol.

Still finance-related but a different sector and now I'm in central London :smile:

Posted from TSR Mobile

No worries, harsh employers if they check your tsr... :tongue:

Living in London then or what?
Salary will be sexy I assume but living costs will not be so fantastic

Reply 573

Gone Revising II

Original post by Unistudent77

...

US77, you are obsessed with salary.

Reply 574

Implication

Original post by Unistudent77

No worries, harsh employers if they check your tsr... :tongue:

Living in London then or what?
Salary will be sexy I assume but living costs will not be so fantastic

Yeah it's unlikely but rather be safe!

Living in high Wycombe, so not quite. 60-80 mins door-to-desk commute though so not bad.

Salary higher than before, just enough to cover travel - but not the other increases to cost of living!

Reply 575

Sae.HH

Original post by Implication

Ayyy! Hit up my Dads pub sometime, it's in Stokenchurch, the Mowchak. Tell him Shahe sent you.

Reply 576

Unistudent77

Original post by Gone Revising II

US77, you are obsessed with salary.

Is there anything else to a job?!?!

(Very much joking as you could pay me 100k to do my current job and I would not do it long-term)

Original post by Sae.HH

Ayyy! Hit up my Dads pub sometime, it's in Stokenchurch, the Mowchak. Tell him Shahe sent you.

Repping you for the strength of your beard game in your display pic

Original post by Implication

Yeah suppose.

That's not an awful commute tbf, up to 90 min is acceptable imo.
My lack of commute is probably what makes my job somewhat bearable. I finished at 7:30 tonight, home by 7:39 lol.

Yeah fair, has the wife also made the trip? Quite a change from Nottingham like

Reply 577

Sae.HH

Original post by Unistudent77

Thanks

Reply 578

Implication

Original post by Sae.HH

Ayyy! Hit up my Dads pub sometime, it's in Stokenchurch, the Mowchak. Tell him Shahe sent you.

Wife is currently trying gluten free to address chronic pain.. if it doesn't work then we definitely will! How to pronounce shahe? :colondollar:

Posted from TSR Mobile

Reply 579

Implication

Original post by Unistudent77

Is there anything else to a job?!?!

(Very much joking as you could pay me 100k to do my current job and I would not do it long-term)

Repping you for the strength of your beard game in your display pic

Yeah suppose.

That's not an awful commute tbf, up to 90 min is acceptable imo.
My lack of commute is probably what makes my job somewhat bearable. I finished at 7:30 tonight, home by 7:39 lol.

Yeah fair, has the wife also made the trip? Quite a change from Nottingham like

I have a very low commute tolerance but yeah it's not too bad - I like my spare time too much!

I wouldn't accept a commute this long if I was regularly doing more than 40ish hours tho (e.g. finishing at 7.30 :tongue: