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    (Original post by Implication)
    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:)
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    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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    (Original post by 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

    Posted from TSR Mobile
    Your clean is pretty nice compared to your other lifts. Good job
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    PS Reviewer
    PZ?

    Also lol at triple lyfe. Sounds awful
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    (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

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

    ** 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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    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

    Spoiler:
    Show


    FitNotes Workout - Friday 27th January 2017
    Total Volume: 1,477.5 kgs
    Total Sets: 23
    Total Reps: 56

    ** Overhead Press **
    - Total Volume: 200 kgs
    - Total Sets: 2
    - Total Reps: 10
    - 20.0 kgs x 5 reps
    - 20.0 kgs x 5 reps

    ** Push Press **
    - Total Volume: 100 kgs
    - Total Sets: 1
    - Total Reps: 5
    - 20.0 kgs x 5 reps [PR]

    ** Power Jerk **
    - Total Volume: 120 kgs
    - Total Sets: 2
    - Total Reps: 6
    - 20.0 kgs x 3 reps [PR]
    - 20.0 kgs x 3 reps

    ** Split Jerk **
    - Total Volume: 60 kgs
    - Total Sets: 1
    - Total Reps: 3
    - 20.0 kgs x 3 reps [PR]

    ** Clean And Jerk **
    - Total Volume: 457.5 kgs
    - Total Sets: 9
    - Total Reps: 10
    - 30.0 kgs x 3 reps
    - 40.0 kgs x 3 reps [PR]
    - 50.0 kgs x 1 rep
    - 60.0 kgs x 1 rep
    - 65.0 kgs x 1 rep
    - 72.5 kgs x 0 reps
    - 72.5 kgs x 0 reps
    - 72.5 kgs x 1 rep [PR]
    - 72.5 kgs x 0 reps

    ** Snatch Balance **
    - Total Volume: 120 kgs
    - Total Sets: 2
    - Total Reps: 6
    - 20.0 kgs x 3 reps [PR]
    - 20.0 kgs x 3 reps

    ** Overhead Squat **
    - Total Volume: 120 kgs
    - Total Sets: 2
    - Total Reps: 6
    - 20.0 kgs x 3 reps
    - 20.0 kgs x 3 reps

    ** Snatch **
    - Total Volume: 300 kgs
    - Total Sets: 4
    - Total Reps: 10
    - 30.0 kgs x 2 reps
    - 30.0 kgs x 2 reps
    - 30.0 kgs x 3 reps [PR]
    - 30.0 kgs x 3 reps



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    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
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    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
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    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

    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

    Posted from TSR Mobile
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    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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    (Original post by 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

    Posted from TSR Mobile
    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.
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    (Original post by 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

    Posted from TSR Mobile
    If it's dehydration, drink more. If not go to your GP pls

    Posted from TSR Mobile
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    TSR Support Team
    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...)
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    (Original post by Sae.HH)
    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.
    (Original post by Angry cucumber)
    If it's dehydration, drink more. If not go to your GP pls

    Posted from TSR Mobile
    (Original post by 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...)
    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 )... 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
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    Nice, well done for getting stuff sorted/plans in place
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    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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    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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    (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?
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    (Original post by In One Ear)
    Lol.

    Whats your insta btw?
    PMed, I haven't posted anything yet though
 
 
 
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