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

    Working on hip mobility will help with this
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    (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
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    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.
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    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!
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    (Original post by 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!
    That's!
    nice!
    dear!
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    (Original post by BKS)
    That's!
    nice!
    dear!
    why write every word on a separate line?
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    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
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    (Original post by 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.
    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
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    (Original post by Implication)
    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
    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
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    (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!
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    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
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    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
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    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
 
 
 
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