Bands, Boards and a little bit of Ego lifting

[MyEgoProblem]

Could just put them on upside down...



in seriousness though, I've avoided FS and the like because they looked horrible on the wrist...

Them ****ty hooks look about as dangerous as a dirty hiv needle in my chalk bowl... Cannot recomend those for anything tbh.

IF U ARE LOCKED IN AND CANT OPEN UR HAND N DROP A BAR IF AN INJURY OCCURS OR U GET THE PRECURSOR FEELS.. UR ****ED! But thats just my opinion..

But this...you can dump/drop/release and puts zero torque on old wrists...and is superior to bro cross arm grip for thorasic extention, again imo.

https://haroldgibbons.files.wordpres...-32-51_237.jpg

If u dont have a prexisting or old injury then they are fine for almost everyone to clean grip. My wrists are full of calcification, have limited rom and have nerve damage. Sooo that's y i cant handle clean grip, ohp thumbs wrapped, catch a clean or turn over a snatch.

[fluidZ]

haha, i was surprised those hooks even existed... i really couldn't believe it.. was a total joke hahaha.


I still get sore / injured wrists if I forget to wrap on push day...

good to know there are wrist alternatives.. not that I'm going to be doing FS ... took me long enough to learn how to not faceplant with a regular squat...

[MyEgoProblem]

If u dont have a pre existing injury or fallout from one, then ur holding the bar wrong or not squeezing it if it hurts homes.

[MyEgoProblem]

Skipped anything that involves lifting...

Sauna
Foam roll
Streetching
Radox

Dont wanna be sore for tomorrow at the mrs powerlifting meet!

[JaymzJ]

Painful when the sleeves cut in ������

Just gotta flex a bit to rip the sleeve open for more room.

[MyEgoProblem]

FitNotes Workout - Sunday 11th March 2018

** Comp Squat **
- Total Sets: 3
- Total Reps: 18
- 165.0 kgs x 6 reps [PR]@8
- 165.0 kgs x 6 reps@8
- 165.0 kgs x 6 reps@9
Bent bar, shoulders took a beating stabilising it.

** Comp Bench **
- Total Sets: 5
- Total Reps: 29
- 92.5 kgs x 6 reps [PR]
- 92.5 kgs x 6 reps
- 92.5 kgs x 6 reps@8
- 92.5 kgs x 6 reps@9
- 92.5 kgs x 5 reps@9
Dropped a rep finally haha.
All it took was 7 hours sleep in 3 days, a busy PL meet, a piss up and resulting hangover.

And switching to IPF heels/head down style, Instead of on my toes. This form and been strict af with rules costs me weight on the bar.

** Comp Deadlift **
- Total Sets: 3
- Total Reps: 18
- 155.0 kgs x 6 reps
- 165.0 kgs x 6 reps
- 175.0 kgs x 6 reps [PR]@7
Cardio! But solid

** Db Bench **
- Total Sets: 3
- Total Reps: 36
- 27.5 kgs x 12 reps [PR]
- 27.5 kgs x 12 reps
- 27.5 kgs x 12 reps@9
Solid. First rep deadstop from the bottom without a bro spot to get it up is way more satisfying.. not that i do that, cheating like a half repper lol

[Gxp23]

Strapped grip on FS crew. Life saver.

[JaymzJ]

Man it kills my wrists trying to do front squats, I have real long arms so I have to bend my wrists at a sharp angle to do them. I would try zercher squats but I don’t have a rack.

Strapped grip on FS crew. Life saver.

What’s strapped grip?

[MyEgoProblem]

Man it kills my wrists trying to do front squats, I have real long arms so I have to bend my wrists at a sharp angle to do them. I would try zercher squats but I don’t have a rack.


What’s strapped grip?

Not sure how to get it done without a rack tho?..


http://personaltrainerguildford.co.u...t-straps-1.jpg
CREDIT TO THE OWNER OF THE PIC OFC.

Strapped grip on FS crew. Life saver.

Wish id nutted up and dropped the ego and stopped beating the mess that was my wrists lol

[Gxp23]

Man it kills my wrists trying to do front squats, I have real long arms so I have to bend my wrists at a sharp angle to do them. I would try zercher squats but I don’t have a rack.


What’s strapped grip?

Down there, so much more comfort in the lift lol.

Not sure how to get it done without a rack tho?..

[Img]http://personaltrainerguildford.co.uk/wp-content/uploads/2012/04/front-squat-straps-1.jpg[/ig]
http://personaltrainerguildford.co.u...t-straps-1.jpg
CREDIT TO THE OWNER OF THE PIC OFC.



Wish id nutted up and dropped the ego and stopped beating the mess that was my wrists lol

This, spent weeks trying to get some more mobility and using crossed arm hold then discovered this...I actually semi look forward to some FSing now lol.

[TnTNZ]

I actually semi look forward to some FSing now lol.

I see the words, they appear to be english, but I simply don't understand

[Gxp23]

I see the words, they appear to be english, but I simply don't understand

Lel, right? I say that now but next time I go to do them I will remember this convo and curse the day I posted it.

[MyEgoProblem]

Lel, right? I say that now but next time I go to do them I will remember this convo and curse the day I posted it.

The powers of the intrawebs.. u post it, its there forever.. you can't take it back and pretend u never.

I see the words, they appear to be english, but I simply don't understand

Im not, not looking forwards to them on Tuesday.. but only once a week.


Im not that silly te he..

[Gxp23]

The powers of the intrawebs.. u post it, its there forever.. you can't take it back and pretend u never.



Im not, not looking forwards to them on Tuesday.. but only once a week.


Im not that silly te he..

Gonna attempt to get some soft tissue work on legs done....IT band is tight AF

[MyEgoProblem]

Gonna attempt to get some soft tissue work on legs done....IT band is tight AF

Everything is tight atm. Barpath is been a dick. Legs dont feel like they are "loading up" on the eccentric... meh!

5kg jumps 2X week on LP will do that i guess lol

[ItsTiME35]

5kg jumps 2X week on LP will do that i guess lol

Who knew LMAO

[JaymzJ]

Not sure how to get it done without a rack tho?..


http://personaltrainerguildford.co.u...t-straps-1.jpg
CREDIT TO THE OWNER OF THE PIC OFC.



Wish id nutted up and dropped the ego and stopped beating the mess that was my wrists lol

Down there, so much more comfort in the lift lol.

I was just going to say, that does look a lot more comfortable and I could use some lifting straps anyways, don’t have any and my lifts are starting to get heavy enough that by the end of some of my sets my grip is almost rekt. Thanks fellas.

[MyEgoProblem]

FitNotes Workout - Monday 12th March 2018

** Hammer Strength Row **
- Total Sets: 2
- Total Reps: 78
- 80.0 kgs x 12 reps
- 80.0 kgs x 66 reps [PR]
12rep in the initial set, the second set is just the total number of reps i got in the remains of the 7 mins .. not a single set of 66 lol.

** Db Incline Curl **
- Total Sets: 2
- Total Reps: 59
- 12.5 kgs x 12 reps
- 12.5 kgs x 47 reps [PR]
Hard ������

** Rope Rear Delt Row **
- Total Sets: 2
- Total Reps: 72
- 32.5 kgs x 12 reps
- 32.5 kgs x 60 reps [PR]
Boom, ruined my upper back n pos delts!

** Abs **
- Total Sets: 4
- Total Reps: 80
- 35.0 kgs x 20 reps [PR]
- 35.0 kgs x 20 reps
- 35.0 kgs x 20 reps
- 35.0 kgs x 20 reps
Pfft.. id rather not.

** Liss Stationery Bike **
- Total Sets: 1
- 7.0 kgs - 20:00

[MyEgoProblem]

FitNotes Workout - Tuesday 13th March 2018

Not logging but assume everything gets super/alt set with a band pull of some description for health, pump and balance..

I am that dude who carries a band all around the weight room lol

** Front Squat **
- Total Sets: 3
- Total Reps: 18
- 100.0 kgs x 6 reps [PR]
- 100.0 kgs x 6 reps
- 100.0 kgs x 6 reps@8
Strap grip.. def a keeper.

** Overhead Press **
- Total Sets: 3
- Total Reps: 18
- 55.0 kgs x 6 reps [PR]
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps@8.5
Felt heavy.. recovery not 100.
The bench volume is more than i recall ever doing for straight sets and intensity.

** Laying Ham Curl **
- Total Sets: 3
- Total Reps: 36
- 35.0 kgs x 12 reps [PR]
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
Good healthy knees!

** Decline Tricep extention **
- Total Sets: 3
- Total Reps: 36
- 35.0 kgs x 12 reps [PR]
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
Bigger pipes?

[fluidZ]

Not sure how to get it done without a rack tho?..


http://personaltrainerguildford.co.u...t-straps-1.jpg
CREDIT TO THE OWNER OF THE PIC OFC.

Inwentive.

In soviet snap wrist city, barbell straps YOU!

[MyEgoProblem]

FitNotes Workout - Thursday 15th March 2018

** Comp Squat **
- Total Sets: 4
- Total Reps: 19
- 200.0 kgs x 1 rep [PR] see pic
- 170.0 kgs x 6 reps [PR]
- 170.0 kgs x 6 reps
- 170.0 kgs x 6 reps@8.5

https://www.instagram.com/p/BgXHxsGB_69/ when my form ctitique is "brace harder" and you claim to be but look relaxed n chill.... ur full of ****! Make an effort.

** Comp Bench **
- Total Sets: 6
- Total Reps: 30
- 100.0 kgs x 1 rep
- 95.0 kgs x 6 reps [PR]
- 95.0 kgs x 6 reps
- 95.0 kgs x 6 reps
- 95.0 kgs x 6 reps
- 95.0 kgs x 5 reps@9.5
Up 2.5 but hit the same reps.. happy. Volume and work set prs.

Seems im building pressing strength n not just peaking out .

** Comp Deadlift **
- Total Sets: 4
- Total Reps: 19
- 140.0 kgs x 6 reps
- 160.0 kgs x 6 reps
- 180.0 kgs x 6 reps [PR]@7
- 200.0 kgs x 1 rep [PR]
Meh. Deads are ez.

** Db Bench **
- Total Sets: 3
- Total Reps: 36
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps@10
Rushed these.. good sets tho.

[MyEgoProblem]

few days off big lifts.

combination of straight set squats burying me on a (attempted) cut and a bent bar deloading down my arm when it shifted. 4pps isnt fun with a **** bar lol.

couldnt bring 60 to my chest under control after this. will do gpp tomorow and assess if i green light Tuesday's light (fs/press) day or nah.

seriously pondering a new gym or begging for a new powerbar or 2.

.....

FitNotes Workout - Sunday 18th March 2018

** Comp Squat **
- Total Sets: 3
- Total Reps: 18
- 175.0 kgs x 6 reps [PR]
- 175.0 kgs x 6 reps*
- 160.0 kgs x 6 reps
*afore mentioned weight shift in this set.
dropped weight to finish.

weight not too heavy, but obv doesnt feel light lol.

** Comp Bench **
- Total Sets: 3
- Total Reps: 13
- 20.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 60.0 kgs x 3 reps
das it, brachialis did not like.

** Comp Deadlift **
- Total Sets: 1
- Total Reps: 6
- 185.0 kgs x 6 reps [PR]
deads are deads.. piss.

probably gonna move lower to phase 3.
top set & 90% down sets tbh..

[pezking7p]

Argh. Always hurt the arm squatting and then can’t bench because of it. Should be good after a quick rest mate.

Heavy straight sets tho. Mirin.

[ItsTiME35]

amazing numbers mate.. 4pps is no joke and get better soon brosepth

[MyEgoProblem]

FitNotes Workout - Monday 19th March 2018

** Cable Pulldown **
- Total Sets: 2
- Total Reps: 54
- 70.0 kgs x 10 reps < initial set
- 70.0 kgs x 44 reps [PR] < rest of the reps
took tempo a little slower on eccentric to keep shoulder n arm happy after yesterday.

redic pump!

** Rope Kneeling Facepull **
- Total Sets: 2
- Total Reps: 77
- 25.0 kgs x 15 reps
- 25.0 kgs x 62 reps [PR]
love these! always have, always will!

** Db Curl **
- Total Sets: 2
- Total Reps: 64
- 15.0 kgs x 12 reps
- 15.0 kgs x 52 reps [PR]
arms felt massive... they arent but it cheered me up lol

** Cable Crunch Abs **
- Total Sets: 3
- Total Reps: 60
- 35.0 kgs x 20 reps
- 35.0 kgs x 20 reps
- 35.0 kgs x 20 reps

** Liss Stationery Bike **
- Total Sets: 1
- 7.0 kgs - 20:00

** mobility **
upper back rolling
lat stretch
tempo bench to move thru the rom n stretch
deep goblet with elbows in knees

[MyEgoProblem]

FitNotes Workout - Tuesday 20th March 2018

** Front Squat **
- Total Sets: 4
- Total Reps: 19
- 120.0 kgs x 1 rep
- 110.0 kgs x 6 reps [PR]
- 110.0 kgs x 6 reps
- 110.0 kgs x 6 reps@7
plenty of room to go up here!
suprised but happy.
its amazing how much better these move when my ****ed wrist giving me pain isnt a factor.

** Overhead Press **
- Total Sets: 4
- Total Reps: 19
- 60.0 kgs x 1 rep [PR]
- 57.5 kgs x 6 reps [PR]
- 57.5 kgs x 6 reps
- 57.5 kgs x 6 reps@8
expected thrse to be pooh!
went up ez.

** Decline Tricep extention **
- Total Sets: 3
- Total Reps: 36
- 37.5 kgs x 12 reps [PR]
- 37.5 kgs x 12 reps
- 37.5 kgs x 12 reps
these are flying right now!

** Laying Ham Curl **
- Total Sets: 3
- Total Reps: 36
- 37.5 kgs x 12 reps [PR]
- 37.5 kgs x 12 reps
- 37.5 kgs x 12 reps
bigger hams, healthier kness!

ofc the obligatory band pulls throughout the session.

[pezking7p]

Nice squatting and pressing. I guess the arm is doing well?

[MyEgoProblem]

Nice squatting and pressing. I guess the arm is doing well?

ehhhh. elbow is tender..
shoulder ALWAYS hurts lol

[ItsTiME35]

nice pressing bro... jealous

[MyEgoProblem]

FitNotes Workout - Wednesday 21st March 2018

** Hammer Strength Row **
- Total Sets: 2
- Total Reps: 81
- 90.0 kgs x 12 reps
- 90.0 kgs x 69 reps [PR]

** Rope Rear Delt Row **
- Total Sets: 2
- Total Reps: 82
- 35.0 kgs x 12 reps
- 35.0 kgs x 70 reps [PR]

** Db Curl **
- Total Sets: 2
- Total Reps: 71
- 15.0 kgs x 15 reps
- 15.0 kgs x 56 reps [PR]

** Cable Crunch Abs **
- Total Sets: 2
- Total Reps: 40
- 35.0 kgs x 20 reps
- 35.0 kgs x 20 reps

pushed too hard on all this (except abs lol). heavy session will suffer.. sore bi's = bad bench.


FitNotes Workout - Thursday 22nd March 2018

** Comp Squat **
- Total Sets: 4
- Total Reps: 19
- 180.0 kgs x 1 rep
- 170.0 kgs x 6 reps
- 157.5 kgs x 6 reps
- 157.5 kgs x 6 reps
took a little reset, and switched from straight sets to down sets @92.5%

after sundays bent bar incident, im still tender so seemed like a good time to move up... maybe 2 weeks ahead of schedule at most.

** Comp Bench **
- Total Sets: 5
- Total Reps: 30
- 85.0 kgs x 6 reps
- 80.0 kgs x 6 reps
- 80.0 kgs x 6 reps
- 80.0 kgs x 6 reps
- 80.0 kgs x 6 reps
well this was poop.. just took a reset and had no intention of down sets but tender elbow n i maybe overdid yesterday.. (should have been a rest day tbh)

see how sunday goes as to if i stick to straight sets or downsets @95%

** Comp Deadlift **
- Total Sets: 1
- Total Reps: 6
- 180.0 kgs x 6 reps
reset squat? reset deads. package deal.
these flew as per.

** Db Bench **
- Total Sets: 3
- Total Reps: 36
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
nothing special at all.

im the guy who doesn't "get" rest days as you can see to my detriment lol.. im looking forward to a couple of days off now.. i know i NEED a day off before heavy sessions