Thanks for the reply SS!
As you may have noticed, those comments are from quite some time ago, but I have recently been quite diligent in doing some core work (on non-gym days). Up till now this has been limited to curl-ups, side planks and bird-dogs. Side planks are become a bit "too easy" I think, so I was looking to start learning the plank roll-out (is that what it is called?). I will definitely look into dead bugs and walk outs.

yea you at perfect stage for plank rolls and if you do walk outs, no need for dead bugs unless you have some harder progression. Walk outs also anti extension. Focus on your obliques and hips and keep them tight as a rock and you will find easier to remain in neutral throughout the walk out.

I can hardly do 3-4 at a time lol but i have quite a big rom in them.

also try to achieve fast and athletic plank rolls.

FitNotes Workout - dinsdag 5th juli 2016

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

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

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

** Curl & Press **
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 5 reps

** Barbell Curl **
- 25.0 kgs x 9 reps

Went to the gym today mainly just to do something and get back into the rhythm of three work outs per week. Saturdat I want to put up some PRs on deadlift and incline bench, so just some random light stuff today.
First time doing flat bench in months. Going forward I'm thinking of alternating between 3x5+ incline and something like 3x8 flat bench. Reasoning being that particularly heavy flat bench hasn't really seemed to work for me (elbows, lower back, hatehatehate failing without safeties). Don't know if that sounds reasonable..

FitNotes Workout - donderdag 7th juli 2016

** Flat Barbell Bench Press **
- 50.0 kgs x 3 reps
- 40.0 kgs x 7 reps
- 40.0 kgs x 7 reps

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

** Dumbbell Hammer Curl **
- 14.0 kgs x 7 reps
- 14.0 kgs x 5 reps
- 14.0 kgs x 4 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 9 reps
- 10.0 kgs x 6 reps
- 10.0 kgs x 9 reps

OTOH I don't even know what I would do if I fail an incline bench? Haven't had that happen yet..

Imo just lower it to your chest, slide it down to your hips and stand up. You aren't yet likely to get crushed by the weights you're using

Verzonden vanaf mijn iPhone met Tapatalk

haha very true

FitNotes Workout - zaterdag 9th juli 2016

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

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

** Barbell Row **
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
Ss with
** Overhead Press **
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 10 reps

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

FitNotes Workout - maandag 11th juli 2016

** Flat Barbell Bench Press **
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps

** Barbell Front Squat **
- 70.0 kgs x 5 reps
- 70.0 kgs x 4 reps + 1xfail

** Pull Up **
- 3 reps
- 3 reps
- 3 reps
Ss with
** Dumbbell Hammer Curl **
- 12.0 kgs x 10 reps
- 12.0 kgs x 6 reps
- 8.0 kgs x 10 reps

Why did you end up switching to sumo?

RE: the pendlay row form

Pendlays should be rowed to the same place on your sternum that you bench to. The idea is to mimic the bench in the opposite direction. If you row more upper chest you're recruiting more rear deltoid.

Also why I REALLY like seal rows now. Yes its less weight but that's because its entirely on your back/arms with next to no English possible.

Should be easier on the lower back for me. My conventional form, for my specific body measurements, ended up with almost completely horizontal form, which always resulted in me not being able to keep my lower back neutral on the pull. With sumo I should be able to keep my body slightly more upright, thus less stress on the lower back.

That's the idea at least.

FitNotes Workout - donderdag 14th juli 2016

** Incline Barbell Bench Press **
- 57.5 kgs x 2 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 8 reps

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

** Overhead Press **
- 32.5 kgs x 8 reps
- 32.5 kgs x 8 reps
- 32.5 kgs x 8 reps

** Barbell Row **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps

** Dumbbell Hammer Curl **
- 12.0 kgs x 10 reps
- 12.0 kgs x 6 reps
- 12.0 kgs x 4 reps

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

FitNotes Workout - zondag 17th juli 2016

** Flat Barbell Bench Press **
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps

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

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

** Barbell Curl **
- 25.0 kgs x 10 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 7 reps

5 sets of pull ups during FS warm ups, 1 after FS and 1 after curls

Thats exactly why I switched to sumo fwiw

FitNotes Workout - woensdag 20th juli 2016

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

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

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

Very hot outside and felt some discomfort in the right elbow and shoulder on that last pull up so decided to just stop it right there.

I am reasonably happy with how things are progressing. Deadlift the strength is there for more reps but form rapidly declines on the last reps. Incline progress is medium, largely due to the fact I can only do 2.5kg jumps (I think).

Curious about how my body weight is going, but don't have access to scale atm. I'd estimate my avg cal intake is around 3100 atm so I suppose anything between 78 and 81kg is to be expected.

FitNotes Workout - vrijdag 22nd juli 2016

** Flat Barbell Bench Press **
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

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

** HBBS ** (just for fun, wanted to see how these feel compared to front squats. Didn't enjoy )
- 67.5 kgs x 5 reps

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

Ss with

** Overhead Press **
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps

I've posted my last front squat set and last two sets on the bench press in the form check thread, if anyone wants to help out: http://forumserver.twoplustwo.com/sh...postcount=4529

FitNotes Workout - vrijdag 29th juli 2016

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

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

** Barbell Row **
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 7 reps
Ss with
** Overhead Press **
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 6 reps

** Dumbbell Hammer Curl **
- 12.0 kgs x 8 reps
- 12.0 kgs x 5 reps
Ss with
** Pull Up **
- 2 reps

Weight was 80.6kg the other day

FitNotes Workout - zondag 31st juli 2016

** Flat Barbell Bench Press **
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps

** Barbell Front Squat **
- 70.0 kgs x 4 reps
- 70.0 kgs x 4 reps
- 70.0 kgs x 3 reps

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

** Dumbbell Hammer Curl **
- 12.0 kgs x 10 reps
- 12.0 kgs x 6 reps
- 12.0 kgs x 5 reps
- 12.0 kgs x 5 reps

2 mins rest @ pull ups
1 min rest @ curls

FitNotes Workout - dinsdag 2nd augustus 2016

** Incline Barbell Bench Press **
- 57.5 kgs x 3 reps
- 57.5 kgs x 3 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps

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

** Barbell Row **
- 45.0 kgs x 10 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
Ss with
** Overhead Press **
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps

** Pull Up **
- 2 reps
- 5.0 kgs x 2 reps
- 5.0 kgs x 2 reps

First time doing weighted pull ups, just testing it out. Keeping the weight between my feet turned out only slightly more annoying than I anticipated.

Did a lot of (rather light) curls at home yesterday, which I think was detrimental to my incline today.. (is that a reasonable excuse?)

Forgot to mention: I didn't actually lock out that 6th sumo rep. My left side (overhand) grip failed just before the lock out. Still getting used to mixed grip (only use it on my top set, not on warm ups), and need to focus a bit on actually gripping properly with the overhand side, I suppose.

Unless your curls have a lot of front delt involvement (poor form) I don't see how they would be hindering Incline bench press. But I could be wrong.

I don't doubt my curl form is bad, but yea.. weak excuse