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    I agree with rolling, I don't do it much anymore but it pretty much changed my life too

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    FitNotes Workout - Wednesday 4th January 2017

    ** Dead Stop Overhead Press **
    - 20.0 kgs x 10 reps
    - 30.0 kgs x 6 reps
    - 30.0 kgs x 6 reps
    - 30.0 kgs x 6 reps
    - 30.0 kgs x 6 reps
    - 30.0 kgs x 6 reps
    - 30.0 kgs x 6 reps

    ** Chin Up **
    - 72.8 kgs x 4 reps
    - 72.8 kgs x 3 reps
    - 72.8 kgs x 3 reps
    - 72.8 kgs x 3 reps
    - 72.8 kgs x 2 reps
    - 72.8 kgs x 2 reps
    - 72.8 kgs x 2 reps
    - 72.8 kgs x 2 reps
    - 72.8 kgs x 2 reps
    - 72.8 kgs x 2 reps
    - 72.8 kgs x 2 reps
    - 72.8 kgs x 2 reps

    ** Incline Barbell Bench Press **
    - 20.0 kgs x 10 reps

    ** Flat TnG Barbell Bench Press **
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 5 reps
    - 50.0 kgs x 6 reps
    - 50.0 kgs x 6 reps
    - 50.0 kgs x 6 reps

    ** Underhand Barbell Row **
    - 40.0 kgs x 8 reps
    - 40.0 kgs x 8 reps
    - 40.0 kgs x 11 reps

    ** Klokov Press **
    - 22.5 kgs x 9 reps
    - 22.5 kgs x 8 reps
    - 22.5 kgs x 8 reps

    ** Rear Delt Dumbbell Raise **
    - 2.0 kgs x 8 reps
    - 2.0 kgs x 8 reps
    - 2.0 kgs x 8 reps

    ** Rope Push Down **
    - 21.0 kgs x 8 reps
    - 21.0 kgs x 8 reps
    - 21.0 kgs x 8 reps

    ** Face Pull **
    - 12.5 kgs x 8 reps
    - 12.5 kgs x 8 reps
    - 12.5 kgs x 8 reps

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    (Original post by BKS)
    I don't disagree. My point was more if you were doing it as a warm up then there might be more benefit in doing something else on off days to get a fuller range of mobility work in since it is designed to be more or less a minimum.

    I probably borderline worship rolling, though I mostly don't roll on foam anymore, but the difference it has made to my back is insane, like not far off quality of life changing.

    I used to always roll. Then my physio's approach to my back was to stick her elbow on sore bits, press half her weight into it and tell me to relax. I suspect there's a more appropriate technique depending on what you can feel when you massage so when rolling I think it makes sense just to do a bit of both.
    (Original post by Angry cucumber)
    I agree with rolling, I don't do it much anymore but it pretty much changed my life too

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    Ah right I get you. Well, the combination takes me about 30 mins to do, so I don't think I'm really prepared for much more than the minimum yet and my warm up on gym days is already far less complete haha

    you guys wanna share how rolling helped, specifically the problem and where, how often and how you rolled to fix/improve the problem?

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    double post
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    (Original post by Implication)
    double post
    Idm about double posts in blogs, I ain't gonna pull you up on it
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    (Original post by Implication)
    Ah right I get you. Well, the combination takes me about 30 mins to do, so I don't think I'm really prepared for much more than the minimum yet and my warm up on gym days is already far less complete haha

    you guys wanna share how rolling helped, specifically the problem and where, how often and how you rolled to fix/improve the problem?

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    30mins? It's designed to be quick

    When I've had areas properly problematic, back flare ups and shin splints/ankle mobility, I've rolled the problem area daily (more or less, just whatever time I have whilst watching TV or something) and seen huge improvements within 2-3 weeks. Once I've got it improved it stays better with just going a little when it feel a bit off.

    My friend who's a PT/strength coach swears doing 5-10mins right after training improves recovery. I'm going to try that when I can be arsed, not going to happen all the time.

    Becoming a Supple Leopard recommends a daily split of body parts so over two weeks (I think) you do everywhere once to keep on top of it. That doesn't make much sense to me. I always have somewhere that's a bit annoyed or tight so I have one or two places at a time I focus on then move on when it seems better. Some of that are regulars, my shins and glutes need done at least once a week, and others are just tweaks that always turn up
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    (Original post by Implication)
    Ah right I get you. Well, the combination takes me about 30 mins to do, so I don't think I'm really prepared for much more than the minimum yet and my warm up on gym days is already far less complete haha

    you guys wanna share how rolling helped, specifically the problem and where, how often and how you rolled to fix/improve the problem?

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    Agreed re 30 mins. Doubt i could do it that much faster than that
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    (Original post by Unistudent77)
    Agreed re 30 mins. Doubt i could do it that much faster than that
    Curious now, I'm going to do it pre-gym tonight and time myself
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    (Original post by BKS)
    Curious now, I'm going to do it pre-gym tonight and time myself
    haha, go for it. 25-30 mins is not bad in my book, i'd be happy to put that time in
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    (Original post by Unistudent77)
    haha, go for it. 25-30 mins is not bad in my book, i'd be happy to put that time in
    Limber 11 in a few second over 10mins. I can't imagine simple 6 taking longer than that.

    I wasn't rushing, slow enough to stretch in it, fast enough to get a bit warm
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    (Original post by BKS)
    Limber 11 in a few second over 10mins. I can't imagine simple 6 taking longer than that.

    I wasn't rushing, slow enough to stretch in it, fast enough to get a bit warm
    Ok, will be more aggressive next time.

    In my defence, i am not training atm so taking my time but still, i'm disgustingly slow compared to you so will improve...

    Implication Get a grip son!
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    (Original post by BKS)
    Limber 11 in a few second over 10mins. I can't imagine simple 6 taking longer than that.

    I wasn't rushing, slow enough to stretch in it, fast enough to get a bit warm
    (Original post by Unistudent77)
    Ok, will be more aggressive next time.

    In my defence, i am not training atm so taking my time but still, i'm disgustingly slow compared to you so will improve...

    Implication Get a grip son!

    I don't think there is any value in trying to go faster for its own sake tbh. I'm not sure how it's even possible to go faster on the static stretches and foam rolling without compromising on quality

    Perhaps I'll time each exercise tomorrow and see where I'm going slow haha
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    (Original post by Implication)
    I don't think there is any value in trying to go faster for its own sake tbh. I'm not sure how it's even possible to go faster on the static stretches and foam rolling without compromising on quality

    Perhaps I'll time each exercise tomorrow and see where I'm going slow haha
    No don't go faster for its own sake but I've no idea what the hell takes you so long
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    (Original post by BKS)
    No don't go faster for its own sake but I've no idea what the hell takes you so long
    still took me 27 mins today haha. to be fair it's 17 exercises, 1-2 mins per doesn't seem too bad as I'm doing the upper end of the rep/times he specifies. might try and do the min and see if it makes a viable warm up!

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    (Original post by Implication)
    still took me 27 mins today haha. to be fair it's 17 exercises, 1-2 mins per doesn't seem too bad as I'm doing the upper end of the rep/times he specifies. might try and do the min and see if it makes a viable warm up!

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    I did it in about 20 today.

    That frog one is so tough for me but bar that the others are fine. Can fire through most of them, spending a bit more time on ones i feel i really need
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    FitNotes Workout - Friday 6th January 2017

    ** Flat Barbell Bench Press **
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 7 reps
    - 50.0 kgs x 3 reps
    - 57.5 kgs x 7 reps

    ** Incline Barbell Bench Press **
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 9 reps
    - 40.0 kgs x 9 reps
    - 40.0 kgs x 9 reps

    ** Barbell Front Squat **
    - 40.0 kgs x 3 reps

    ** Barbell Squat **
    - 40.0 kgs x 5 reps
    - 60.0 kgs x 6 reps
    - 75.0 kgs x 7 reps [PR]

    ** Deadlift **
    - 60.0 kgs x 7 reps
    - 100.0 kgs x 3 reps
    - 125.0 kgs x 12 reps [PR]

    ** Rippetoe Row **
    - 52.5 kgs x 8 reps
    - 52.5 kgs x 8 reps
    - 52.5 kgs x 8 reps

    ** Lateral Dumbbell Raise **
    - 2.0 kgs x 8 reps
    - 2.0 kgs x 8 reps
    - 2.0 kgs x 8 reps

    ** Barbell Curl **
    - 22.5 kgs x 9 reps [PR]
    - 22.5 kgs x 9 reps
    - 22.5 kgs x 9 reps

    ** Rear Delt Dumbbell Raise **
    - 2.5 kgs x 9 reps
    - 2.5 kgs x 9 reps
    - 2.5 kgs x 9 reps

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    aims for next week

    Monday
    paused bench 52.5kgx5x7
    squat 72.5kgx5x4

    Wednesday
    paused press 35kgx5x7

    Friday
    paused bench 52.5kgx10
    squat 80kgx5
    deadlift 132.5kgx8

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    (Original post by Implication)
    FitNotes Workout - Friday 6th January 2017

    ** Flat Barbell Bench Press **
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 7 reps
    - 50.0 kgs x 3 reps
    - 57.5 kgs x 7 reps

    ** Incline Barbell Bench Press **
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 9 reps
    - 40.0 kgs x 9 reps
    - 40.0 kgs x 9 reps

    ** Barbell Front Squat **
    - 40.0 kgs x 3 reps

    ** Barbell Squat **
    - 40.0 kgs x 5 reps
    - 60.0 kgs x 6 reps
    - 75.0 kgs x 7 reps [PR]

    ** Deadlift **
    - 60.0 kgs x 7 reps
    - 100.0 kgs x 3 reps
    - 125.0 kgs x 12 reps [PR]

    ** Rippetoe Row **
    - 52.5 kgs x 8 reps
    - 52.5 kgs x 8 reps
    - 52.5 kgs x 8 reps

    ** Lateral Dumbbell Raise **
    - 2.0 kgs x 8 reps
    - 2.0 kgs x 8 reps
    - 2.0 kgs x 8 reps

    ** Barbell Curl **
    - 22.5 kgs x 9 reps [PR]
    - 22.5 kgs x 9 reps
    - 22.5 kgs x 9 reps

    ** Rear Delt Dumbbell Raise **
    - 2.5 kgs x 9 reps
    - 2.5 kgs x 9 reps
    - 2.5 kgs x 9 reps

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    Nice PRs!
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    (Original post by Unistudent77)
    Nice PRs!
    thank you assistant, think the deadlift was probs an all time pr tbh. don't think i've done 12s before
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    (Original post by Implication)
    thank you assistant, think the deadlift was probs an all time pr tbh. don't think i've done 12s before
    12 sounds sickening though
 
 
 
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