FitNotes Workout - Friday 20th August 2021
Body Weight: 88.2 kgs

** HBBS **
- 86.0 kgs x 5 reps
- 86.0 kgs x 5 reps
- 86.0 kgs x 5 reps

** Snatch Pull **
- 56.0 kgs x 5 reps
- 56.0 kgs x 5 reps
- 56.0 kgs x 5 reps

FitNotes Workout - Wednesday 25th August 2021
Body Weight: 89.6 kgs

** HBBS **
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps

** Power Clean **
- 56.0 kgs x 5 reps
- 56.0 kgs x 5 reps
- 56.0 kgs x 5 reps

FitNotes Workout - Friday 27th August 2021
Body Weight: 87.3 kgs

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

** Snatch **
- 54.0 kgs x 3 reps
- 54.0 kgs x 3 reps
- 54.0 kgs x 3 reps

FitNotes Workout - Saturday 28th August 2021
Body Weight: 87.3 kgs

** HBBS **
- 89.0 kgs x 5 reps
- 89.0 kgs x 5 reps
- 89.0 kgs x 5 reps

** Clean Pull **
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps

FitNotes Workout - Monday 30th August 2021
Body Weight: 87.3 kgs

** HBBS **
- 98.0 kgs x 3 reps
- 98.0 kgs x 3 reps
- 98.0 kgs x 3 reps
- 98.0 kgs x 3 reps
- 98.0 kgs x 3 reps

** Power Snatch **
- 52.0 kgs x 3 reps
- 52.0 kgs x 3 reps
- 52.0 kgs x 3 reps

FitNotes Workout - Wednesday 1st September 2021
Body Weight: 88.0 kgs

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

** Hang Clean **
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps

FitNotes Workout - Friday 3rd September 2021
Body Weight: 88.3 kgs

** HBBS **
- 92.0 kgs x 5 reps
- 92.0 kgs x 5 reps
- 92.0 kgs x 5 reps

** Snatch Pull **
- 59.0 kgs x 4 reps
- 59.0 kgs x 4 reps
- 59.0 kgs x 4 reps

FitNotes Workout - Saturday 4th September 2021
Body Weight: 88.3 kgs

** HBBS **
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps

** Hang Clean **
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps

** Overhead Press **
- 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

FitNotes Workout - Monday 6th September 2021
Body Weight: 88.3 kgs

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

** Snatch **
- 58.0 kgs x 2 reps
- 58.0 kgs x 2 reps
- 58.0 kgs x 1 rep [1+f]

FitNotes Workout - Wednesday 8th September 2021
Body Weight: 87.5 kgs

** HBBS **
- 89.0 kgs x 3 reps
- 89.0 kgs x 3 reps
- 89.0 kgs x 3 reps

** Clean Pull **
- 68.0 kgs x 4 reps
- 68.0 kgs x 4 reps
- 68.0 kgs x 4 reps

** Overhead Press **
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps

FitNotes Workout - Friday 10th September 2021
Body Weight: 87.7 kgs

** HBBS **
- 98.0 kgs x 3 reps
- 98.0 kgs x 3 reps
- 98.0 kgs x 3 reps
- 98.0 kgs x 3 reps
- 98.0 kgs x 3 reps

** Power Snatch **
- 54.0 kgs x 3 reps
- 54.0 kgs x 3 reps
- 54.0 kgs x 3 reps

** Overhead Press **
- 37.0 kgs x 6 reps
- 37.0 kgs x 6 reps
- 37.0 kgs x 6 reps
- 37.0 kgs x 6 reps
- 37.0 kgs x 6 reps

FitNotes Workout - Sunday 12th September 2021
Body Weight: 87.7 kgs

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

** Clean & Jerk **
- 68.0 kgs x 1 rep
- 68.0 kgs x 1 rep
- 68.0 kgs x 1 rep

FitNotes Workout - Wednesday 15th September 2021
Body Weight: 88.9 kgs

** HBBS **
- 92.0 kgs x 5 reps
- 92.0 kgs x 5 reps
- 92.0 kgs x 5 reps

** Snatch Dead Pull **
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps

FitNotes Workout - Monday 20th September 2021
Body Weight: 88.9 kgs

** HBBS **
- 102.0 kgs x 3 reps
- 102.0 kgs x 3 reps
- 102.0 kgs x 3 reps
- 102.0 kgs x 3 reps
- 102.0 kgs x 3 reps

** Power Clean **
- 62.0 kgs x 3 reps
- 62.0 kgs x 3 reps
- 62.0 kgs x 3 reps

FitNotes Workout - Wednesday 22nd September 2021
Body Weight: 88.2 kgs

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

** Snatch **
- 60.0 kgs x 1 rep
- 62.0 kgs x 1 rep
- 62.0 kgs x 1 rep

FitNotes Workout - Friday 24th September 2021
Body Weight: 87.2 kgs

** HBBS **
- 95.0 kgs x 5 reps
- 95.0 kgs x 5 reps
- 95.0 kgs x 5 reps

** Clean Pull **
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps

** Overhead Press **
- 42.0 kgs x 3 reps
- 42.0 kgs x 3 reps
- 42.0 kgs x 3 reps
- 42.0 kgs x 3 reps
- 42.0 kgs x 3 reps

FitNotes Workout - Monday 27th September 2021
Body Weight: 87.2 kgs

** HBBS **
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps

** Power Snatch **
- 57.0 kgs x 2 reps
- 57.0 kgs x 2 reps
- 57.0 kgs x 2 reps

FitNotes Workout - Wednesday 29th September 2021
Body Weight: 88.9 kgs

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

** Hang Clean **
- 62.0 kgs x 2 reps
- 62.0 kgs x 2 reps
- 62.0 kgs x 2 reps

The programming seems simple and effective and your squatting seems to be getting better

Yep! This and next 2 weeks are max weight weeks on squats. Then end of October testing heavy snatch and C&J. After that hopefully some more room work/travel wise for slightly longer training sessions. Want to do more upper (shoulder/back) and weightlifting volume if I have the training time.

Mmm ok scratch that, I am actually going to end my programme at this point and figure out something new for the time being. Bit of back story:

- Have been having knee problems for 3+ years when I go running/cycling. For a long time I just decided to forgo these activities altogether, but have decided recently that I want to address the problem properly
- Went to physio 2 weeks ago. Identified/confirmed it is a form of IT band syndrome. Mostly a "coordinative" issue, i.e. improper hip recruitment, knee collapsing on unilateral movements.
- Squats are not in themselves a (big) issue, but important to start introducing unilateral leg exercises into routine consistently for the next weeks/months(?). Given severe training time constraints, this will have to come at the cost of bilateral back and front squats.

Back to the drawing board

FitNotes Workout - Friday 1st October 2021
Body Weight: 87.0 kgs

** RFESS **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Clean Dead Pull **
- 78.0 kgs x 3 reps
- 78.0 kgs x 3 reps
- 78.0 kgs x 3 reps

** SLRDL **
- 8.0 kgs x 10 reps
- 8.0 kgs x 10 reps
- 8.0 kgs x 10 reps
- 8.0 kgs x 10 reps

** Overhead Press **
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps

It would be a shame to stop squatting given the progress you're making, but I definitely agree that you (and everyone) need unilateral work. Can you superset them at the expense of slightly lower weights for both? Or do you have access to dumbbells outside the gym so you can do them and still squat in the gym?

Plan is for the next couple of weeks to really focus on the unilateral work, also to find what exercises and weights work well, but still do ~1x per week squatting at reasonably high intensity.

Unilateral work is 7x per week: 3x weighted in gym (RFESS, SLRDL, split squat), 4x bodyweight exercises at home (clam shell, side kicks, hip airplanes, touch down squat) -- unless physio tells me something else next week ;-)

FitNotes Workout - Monday 4th October 2021
Body Weight: 87.0 kgs

** RFESS **
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** SLRDL **
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Clean & Jerk **
- 70.0 kgs x 1 rep

** Hang Clean **
- 64.0 kgs x 2 reps
- 64.0 kgs x 2 reps
- 64.0 kgs x 2 reps

** Overhead Press **
- 44.0 kgs x 3 reps
- 44.0 kgs x 3 reps
- 44.0 kgs x 3 reps
- 44.0 kgs x 3 reps
- 44.0 kgs x 3 reps