FitNotes Workout - vrijdag 24th februari 2017
Body Weight: 84.9 kgs

** Hang Clean **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 30.0 kgs x 3 reps [Pulled the bar into my chin lol]
- 40.0 kgs x 3 reps

** Overhead Press **
- 47.5 kgs x 5 reps
- 47.5 kgs x 5 reps
- 47.5 kgs x 5 reps
- 40.0 kgs x 9 reps

** Pull Up **
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 4 reps

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

** Clean Pull **
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 70.0 kgs x 3 reps [PR]
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps

FitNotes Workout - zondag 26th februari 2017
Body Weight: 85.3 kgs

** Incline Barbell Bench Press **
- 65.0 kgs x 2 reps [****ty unrack]
- 65.0 kgs x 2 reps
- 65.0 kgs x 2 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps

** Flat Dumbbell Bench Press **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Dumbbell Row **
- 28.0 kgs x 10 reps [PR]
- 28.0 kgs x 10 reps
- 28.0 kgs x 10 reps

** HBBS **
- 90.0 kgs x 5 reps [3m rest]
- 90.0 kgs x 5 reps [3m rest]
- 90.0 kgs x 10 reps

Elbows bit sore from all the oly stuff Friday.

FitNotes Workout - dinsdag 28th februari 2017
Body Weight: 85.5 kgs

** Hang Clean **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 40.0 kgs x 3 reps
- 50.0 kgs x 2 reps

** Clean **
- 30.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps

** Overhead Press **
- 50.0 kgs x 4 reps [PR] [+f]
- 50.0 kgs x 3 reps
- 50.0 kgs x 4 reps
- 37.5 kgs x 13 reps [PR]

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

** Pull Up **
- 5 reps
- 2.5 kgs x 5 reps
- 5.0 kgs x 4 reps
- 5 reps
- 5 reps

+ 3x8 ab roll outs at home

FitNotes Workout - vrijdag 3rd maart 2017
Body Weight: 85.3 kgs

** Incline Barbell Bench Press **
- 60.0 kgs x 3 reps
- 60.0 kgs x 4 reps
- 55.0 kgs x 8 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps

** HBBS **
- 95.0 kgs x 5 reps
- 95.0 kgs x 5 reps
- 95.0 kgs x 8 reps [PR]

** Dumbbell Hammer Curl **
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Dumbbell Row **
- 28.0 kgs x 10 reps
- 28.0 kgs x 10 reps
- 28.0 kgs x 10 reps

** Flat Dumbbell Bench Press **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Ab-Wheel Rollout **
- 8 reps
- 8 reps
- 8 reps

FitNotes Workout - zondag 5th maart 2017
Body Weight: 84.5 kgs

** Overhead Press **
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 8 reps [PR]
- 40.0 kgs x 10 reps

** Barbell Front Squat **
- 90.0 kgs x 3 reps [PR]
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps

** Chin Up **
- 5 reps
- 5.0 kgs x 4 reps [PR]
- 5.0 kgs x 3 reps
- 5 reps

** Ab-Wheel Rollout **
- 8 reps
- 8 reps
- 8 reps

Switching to chin ups for the time being, I think
Did chins after fs instead of super set, because the heavy fs were a bit rough on my wrists
Holding off on cleans until next week, because I injured my right thumb doing them last time and I have a violin lesson coming up
Took frontal fs videos which I will post later today. I have long legs. It looks weird

FitNotes Workout - dinsdag 7th maart 2017
Body Weight: 85.1 kgs

** Incline Barbell Bench Press **
- 62.5 kgs x 3 reps
- 62.5 kgs x 3 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps

** HBBS **
- 90.0 kgs x 1 rep [Pause]
- 80.0 kgs x 3 reps [Pause]
- 80.0 kgs x 3 reps [Pause]
- 80.0 kgs x 3 reps [Pause]

** Dumbbell Hammer Curl **
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Ab-Wheel Rollout **
- 8 reps
- 8 reps
- 8 reps

Wasn't feeling it today. Tight hips throughout squat warm ups so just did some light pause squats. Messing around a bit with stance. Coming to the realization that I am not only lacking hip mobility (knew this already) but also ankle mobility. I think this is causing difficulties reaching depth. As a result I have been turning my feet out quite a lot and my knees as well. However, I don't think this style is very benificial, so yes, gonna work on those mobility issues

FitNotes Workout - vrijdag 10th maart 2017
Body Weight: 84.7 kgs

** Overhead Press **
- 47.5 kgs x 5 reps
- 47.5 kgs x 5 reps
- 47.5 kgs x 5 reps
- 42.5 kgs x 8 reps

** HBBS **
- 97.5 kgs x 5 reps
- 97.5 kgs x 5 reps
- 97.5 kgs x 6 reps [PR]

** Dumbbell Hammer Curl **
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

Ill yesterday and day before. Still definitely not feeling 100% today so didn't push myself on squats and no accessories.
Squats were easy though, (because) I wasn't able to go beyond parallel. Feeling tighter in groin area than, say, a week ago. Despite (because of???) introducing near-daily stretches like frog stretch and sitting around in deep bw squat. Is this a thing ? Am I doing the wrong stretches?

+ 3x8 ab wheel rolls at home

I got no idea about stretching, but I can recommend that you pause some of your warming-up / ramping-up reps, along with generally spending more time on warmup. I generally have a lot of trouble reaching parallel until I've warmed up my hips and knees adequately.

Also, maybe switch to low bar if ankle mobility is an issue.

Yea been doing the pause on warm up already. But, it might be true that I have been rushing the warm ups a little bit recently (doing fewer reps)
Wrt low bar, I am pretty dedicated to sticking with high bar as I am looking to move to olympic lifts more. Have been doing ankle mobility exercises for the first time in my life so I am positive there is a lot of progress to be made there

For ankle mobility you can get down in a squat and then put your arms on one knee and lean on it. Do this with your heels on and off the ground.

You can also get down in a squat and rest a (loaded) barbell on your quads just above your knees. There is an old cal strength video about this one.

Yea first one I am doing at home, and also Kelly Starret stuff with a band. Cheers

FitNotes Workout - zondag 12th maart 2017
Body Weight: 83.8 kgs

** Incline Barbell Bench Press **
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps

** Barbell Front Squat **
- 92.5 kgs x 3 reps [PR] [Hurt my goddamn thumb again]
- 80.0 kgs x 3 reps

** Chin Up **
- 5 reps
- 2.5 kgs x 5 reps [PR]
- 2.5 kgs x 5 reps
- 2.5 kgs x 5 reps
- 5 reps

** Clean Pull **
- 40.0 kgs x 5 reps [PR]
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 80.0 kgs x 2 reps [PR]
- 80.0 kgs x 2 reps
- 80.0 kgs x 2 reps
- 80.0 kgs x 2 reps

Fs was a bit silly. Doing full grip instead of three fingers. On the top set that causes too much pressure on my hand/thumb which I had hurt some time ago doing cleans. Then I took off some of the weight and I just couldn't find the right racking position, every time the bar would hurt my (left) shoulder, as if it was creating a bruise.

+ 3x8 ab wheel

Trying to figure out a new programme, looking at something like this atm:

D1:
Clean
BS 5/3/1 + OHP 5/3/1
Db row + flat bench

D2:
Snatch
Incline 5/3/1
Chin ups


D3:
Clean partials + PP
FS 5/3/1 + Curls
BS BBB

FitNotes Workout - dinsdag 14th maart 2017
Body Weight: 84.3 kgs

** Clean **
- 30.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 50.0 kgs x 2 reps [PR]

** Overhead Press **
- 50.0 kgs x 4 reps [+f]
- 50.0 kgs x 3 reps
- 50.0 kgs x 2 reps
- 40.0 kgs x 10 reps

** Dumbbell Hammer Curl **
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps

** HBBS **
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 100.0 kgs x 6 reps [PR]

** Flat Dumbbell Bench Press **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Dumbbell Row **
- 28.0 kgs x 10 reps
- 28.0 kgs x 10 reps
- 28.0 kgs x 10 reps

** Ab-Wheel Rollout **
- 8 reps
- 8 reps
- 8 reps

you should describe your goals a bit if you want any decent advice on programming.

Regardless of that you need to be doing some heavy pulling. Right now you have none

Yeah, the post above was just a bit of a way to kill time and fantasize, I guess.

My goals.. keep getting stronger and bigger, look better and learn the Olympic lifts. I want something to work towards besides only strength and aesthetics, because it does not appear very appealing to me to "forever" just focus on those aspects. Hence, oly.

I decided to take deadlifts out of my routine at the beginning of the year because they were very frustrating to me, semi-frequently resulting in lower back pain/uncomfortability. Since then my lower back has been fine and I have (finally) started to regularly do core work (ab wheel). So maybe it is time to reinclude deadlifts?

At this point in time I think I will just stick to my current routine (which focuses on strength) and add in some low-weight reps of clean / snatch (variations) to learn the technique, whilst also working towards better mobility. Would you advice to include deadlifts into my current routine? Or some olympic style pulling?

My plan is to join a weightlifting club over the summer at least, find out if I really like it. After the summer I will have graduated and start working (fingers crossed), so what happens then no one knows. But ideally I would still be able to make it to said weightlifting gym in the weekend and do my own training once or twice during the week.

Tbh strength is not really a goal in itself

Basically I wanna be late-2014 dt with hair. And from there slowly transition to tall loco as I go old.

Weightlifting won't be any easier on your back, as dt is evidence of.

Add some strict snatch or clean dls and some back extensions and I think your program would be fine. Training primarily for strength and flexibility is what you want.

If you are definitely planning on getting some coaching in a few months be careful with all the snatches and cleans. It's really easy to form bad habits that will take way longer to break than starting from scratch.

weightlifting is dumb and nobody should do it. Also you cannot stop once you start. Pretty fun though as long as you don't like being happy.

Thanks. I will look into getting that coaching sooner rather than later.

Don't be mistaken, I love to languish & strive to suffer