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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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    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
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    Post the videos?

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    (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
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    (Original post by Motorbiker)
    Post the videos?

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    will deliver

    (Original post by BKS)
    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
    hmm ok, that makes sense ty. think i probably will try the looser for a while!
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    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
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    (Original post by Motorbiker)
    Post the videos?

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    https://youtu.be/nuwbasRXUHo

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    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

    ** 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 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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    Got all my reps today

    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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    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

    Posted from TSR Mobile
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    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
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    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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    (Original post by 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

    Posted from TSR Mobile
    Why are you doing hammer curls with 7kg for one arm and 2kg for the other?
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    (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
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    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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    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
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    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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    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

    Posted from TSR Mobile
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    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
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    (Original post by 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
    What you doing in Dublin?

    We're planning on going this summer for general holiday etc...
 
 
 
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