So yeah, didn't really do any of the stuff I talked about in my previous post - but I'm back on the grind.

Currently doing front squats (5/5/5+), incline bench (5/5/5+) and sumo deadlift (couple of heavy lifts and then some speed work) every workout (two or three times per week). Also going to ride my bike a bit more again now that the weather is improving (cardio). And I'm doing a bunch of push ups, pull ups and core exercises at home about every other day.

If I keep it up, I will probably transition into one front squat and one sumo deadlift workout per week. Should really also do some more biceps work and rows.

And I lost a bit of weight, at 79.5kg now. Will keep this "diet" until I stall in the gym, then back to small surplus.

Short holiday and some deadlines so didn't get up to quite as much exercise as I would have hoped. Think I will start logging everything I do here as well (already do it on my phone), so here goes:

FitNotes Workout - Saturday 30th april 2016

Weight: 79.9kg

** Sumo Deadlift **
- 90.0 kgs x 5 reps

** Barbell Front Squat **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps

** Incline Barbell Bench Press **
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps
- 35.0 kgs x 12 reps

** Dumbbell Hammer Curl **
- 12.0 kgs x 8 reps
- 12.0 kgs x 5 reps

** Pull Up **
- 1 rep
- 1 rep

FitNotes Workout - maandag 2nd mei 2016

** Barbell Front Squat **
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps

** Flat Barbell Bench Press **
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 10 reps

** Sumo Deadlift **
- 95.0 kgs x 3 reps
- 95.0 kgs x 2 reps
- 95.0 kgs x 2 reps
- 95.0 kgs x 2 reps

** McGill 3 Core Exercises **
- 5 reps

** Pull Up **
- 2 reps
- 2 reps
- 2 reps

FitNotes Workout - woensdag 4th mei 2016

** McGill 3 Core Exercises **
- 5 reps

** Push-ups **
- 15 reps
- 15 reps
- 15 reps
- 15 reps

FitNotes Workout - donderdag 5th mei 2016

** McGill 3 Core Exercises **
- 5 reps

** Pull Up **
- 2 reps
- 2 reps
- 2 reps

** Barbell Front Squat **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Incline Barbell Bench Press **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 10 reps

** Sumo Deadlift **
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 4 reps
- 80.0 kgs x 3 reps

FitNotes Workout - vrijdag 6th mei 2016

** Pull Up **
- 2 reps
- 2 reps
- 2 reps
- 3 reps
- 3 reps

** Push-ups **
- 20 reps
- 20 reps
- 20 reps

FitNotes Workout - zaterdag 7th mei 2016

Weight: 80.0
** Pull Up **
- 3 reps
- 3 reps
- 3 reps

** Push-ups **
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** McGill 3 Core Exercises **
- 5 reps

FitNotes Workout - zondag 8th mei 2016

** Pull Up **
- 3 reps
- 3 reps
- 3 reps
- 3 reps

** Push-ups **
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** McGill 3 Core Exercises **
- 5 reps

FitNotes Workout - maandag 9th mei 2016

** Pull Up **
- 3 reps
- 3 reps
- 3 reps
- 3 reps

** Push-ups **
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** McGill 3 Core Exercises **
- 5 reps

May 10th:
Weight: 79.8

FitNotes Workout - woensdag 11th mei 2016

Weight: 79.6
** Barbell Front Squat **
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps

** Incline Barbell Bench Press **
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 8 reps

** Sumo Deadlift **
- 80.0 kgs x 2 reps
- 90.0 kgs x 1 rep
- 100.0 kgs x 2 reps
- 100.0 kgs x 2 reps

** Pull Up **
- 2 reps

FitNotes Workout - donderdag 12th mei 2016

** Push-ups **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 18 reps

** McGill 3 Core Exercises **
- 5 reps

FitNotes Workout - vrijdag 13th mei 2016

Weight: 79.5
** Push-ups **
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 18 reps

FitNotes Workout - zaterdag 14th mei 2016

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

** Incline Barbell Bench Press **
- 47.5 kgs x 5 reps
- 47.5 kgs x 5 reps
- 47.5 kgs x 6 reps

** Sumo Deadlift **
- 110.0 kgs x 2 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps

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

May 16th:
Weight: 80.6

FitNotes Workout - woensdag 18th mei 2016

Weight: 79.4
** Push-ups **
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 16 reps

** McGill 3 Core Exercises **
- 5 reps

FitNotes Workout - maandag 23rd mei 2016

** Push-ups **
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps

FitNotes Workout - dinsdag 24th mei 2016

** Barbell Front Squat **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Incline Barbell Bench Press **
- 47.5 kgs x 5 reps
- 47.5 kgs x 5 reps
- 47.5 kgs x 5 reps

** Curl & Press **
- 10.0 kgs x 7 reps
- 10.0 kgs x 7 reps
- 10.0 kgs x 7 reps

** Sumo Deadlift **
- 115.0 kgs x 2 reps
- 95.0 kgs x 4 reps

** Pull Up **
- 2 reps
- 1 rep

May 25th

Weight: 80.6

Just the three core exercises today, and hanging out on the lax ball. Tomorrow gym again after some days

FitNotes Workout - zaterdag 28th mei 2016

** Incline Barbell Bench Press **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 6 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Sumo Deadlift **
- 120.0 kgs x 2 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps

** Dumbbell Hammer Curl **
- 10.0 kgs x 10 reps
- 10.0 kgs x 7 reps
- 10.0 kgs x 7 reps

Ss with

** Barbell Row **
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps

FitNotes Workout - zondag 29th mei 2016

** McGill 3 Core Exercises **
- 5 reps

** Push-ups **
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 20 reps

I think your hips are too high (causing them to be too far from the bar and your arms having to reach back for the bar), which is possibly a symptom of either stance width or angle or knees not getting out enough. Can you film from a 45degree angle next time? Send me a pm and I'll check it out.

Aidan, pm is incoming, thanks.

FitNotes Workout - maandag 30th mei 2016

** Barbell Front Squat **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Curl & Press **
- 12.0 kgs x 7 reps
- 12.0 kgs x 7 reps
- 12.0 kgs x 7 reps

** Sumo Deadlift **
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps

** Barbell Row **
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 10 reps

Weight: 80kg
Pull ups: 3+2+2+2+1
ss with
Push ups: 20+20+20+20+20

Core exercises later today.

FitNotes Workout - woensdag 1st juni 2016

** Incline Barbell Bench Press **
- 52.5 kgs x 3 reps
- 47.5 kgs x 5 reps
- 47.5 kgs x 6 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Sumo Deadlift **
- 125.0 kgs x 2 reps
- 105.0 kgs x 3 reps
- 105.0 kgs x 3 reps
- 105.0 kgs x 3 reps

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

** Overhead Press **
- 30.0 kgs x 7 reps
- 30.0 kgs x 7 reps
- 30.0 kgs x 7 reps


Ss with

** Barbell Row **
- 30.0 kgs x 15 reps
- 30.0 kgs x 15 reps
- 30.0 kgs x 15 reps

Finally "getting it", as you can hopefully see in last couple of reps.

Looking better for sure! Still a few more degrees of external rotation to develop but it's looking crisper. You can experiment with the two slight lockout variants as you get heavier: I lock my knees hard and then being my hips through a touch later (a la Pozdeev). I find I keep balance better this way, though there is nothing wrong with simultaneous (it's a matter of preference).

I would also get into the habit of holding each rep right at the top for a full count every time. Will pay dividends long term.

Cheers. Didn't manage to pay attention to the style of locking out yet, still need to focus entirely on keeping the hips down at the start of the pull. Will post vids in a bit.

FitNotes Workout - zondag 5th juni 2016

Weight: 80,4kg

** Barbell Front Squat **
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 6 reps

** Incline Barbell Bench Press **
- 47.5 kgs x 5 reps
- 47.5 kgs x 5 reps
- 47.5 kgs x 8 reps

** Sumo Deadlift **
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps

** Dumbbell Hammer Curl **
- 12.0 kgs x 10 reps
- 12.0 kgs x 9 reps
- 12.0 kgs x 9 reps
- 12.0 kgs x 9 reps

** Barbell Row **
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 20 reps

FitNotes Workout - maandag 6th juni 2016

** McGill 3 Core Exercises **
- 5 reps

** Pull Up **
- 2 reps
- 2 reps
- 2 reps
- 2 reps
- 2 reps
- 2 reps

** Push-ups **
- 20 reps
- 20 reps
- 20 reps
- 20 reps


Finishing off with some tactical frog maneuvering. Sumos were painful on the groin/hips yesterday

FitNotes Workout - dinsdag 7th juni 2016

** Incline Barbell Bench Press **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 7 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Sumo Deadlift **
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps

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

** Barbell Row **
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 10 reps

Little sleep last couple of days so really happy with what I got done today tbh

FitNotes Workout - vrijdag 10th juni 2016

Weight: 79,1kg whoosh

** Barbell Front Squat **
- 67.5 kgs x 5 reps
- 67.5 kgs x 5 reps
- 67.5 kgs x 5 reps

** Dumbbell Row **
- 14.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Incline Barbell Bench Press **
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps

** Dumbbell Hammer Curl **
- 12.0 kgs x 10 reps
- 12.0 kgs x 7 reps

FitNotes Workout - maandag 13th juni 2016

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

** Sumo Deadlift **
- 120.0 kgs x 2 reps
- 120.0 kgs x 2 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps

** Dumbbell Hammer Curl **
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 9 reps

No time for gym past two weeks unfortunately, but should be able to get back to it on a more regular basis starting this or next week. Still losing weight here and there.

FitNotes Workout - zaterdag 25th juni 2016

** Incline Barbell Bench Press **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 6 reps

** Sumo Deadlift **
- 110.0 kgs x 6 reps

** Barbell Row **
- 40.0 kgs x 5 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps

** Overhead Press **
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 12 reps

FitNotes Workout - maandag 27th juni 2016

** Incline Barbell Bench Press **
- 52.5 kgs x 4 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 6 reps

** Barbell Front Squat **
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps

** Pull Up **
- 3 reps
- 3 reps
- 3 reps
- 3 reps

** Overhead Press **
- 25.0 kgs x 10 reps
- 25.0 kgs x 7 reps

Failed on that first work set incline bench. Suppose I should not try to do that every two days..

FitNotes Workout - zaterdag 2nd juli 2016

Weight: 77.2

** Incline Barbell Bench Press **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 7 reps

** Sumo Deadlift **
- 115.0 kgs x 7 reps

** Overhead Press **
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 7 reps

** Barbell Row **
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 10 reps

Gl with progress, will follow. You have about the exact same bodytype as I have.

You Dutch btw?

Cheers. Yes, Dutch.

By the way, changing the diet starting today/tomorrow (depends on how tonight goes I guess). I have been aiming at 2200kcal for the past months, with a couple of cheat weekends and quite a lot of ~2700kcal "cheat" days. Weight has gone from about 83kg to 77-78kg. New calorie target for the time being will be 2900kcal, I think, which should be around maintenance/slight surplus. Will try to take a pic tomorrow for future reference.

This means that for the first time since I started this log, almost 3 years ago, I am actually trying to get bigger. Pathetic

Just catching up on this log. gl xuk!

These would be a good addition.

Aidan, for you I think the benefit you'd get from this stuff is just higher neural control over your core. Basically a small edge but might prove very useful. Esp. since you will probably escalate to advanced stuff pretty quick

dead bugs are anti extension. Keep a hand under your lower back to make sure it does not move during the end range esp when you lower your leg. It is the motion that counts, not the end range so keep in safe range. If you feel pressure increase on your hand that is the spine moving. Probably won't injure you but you don't want to train that movement like that.

Have you done walk outs? I'd do them before ab-wheel just because it is essentially the same thing but walk-outs provide more stability and use your arms more so it is not just isolating your core.