This is my idea for a programme. Any advice would be greatly appreciated. Mid-term goals are to become stronger in general, get my HBBS back up to earlier numbers (let's say about 110kg for three sets of five. I am going to start at around 80kg and progress 2,5kg per week). Long-term goals are: be fit, look good, be sort of strong (in that order).


Day 1 (Thursday):
Incline - two heavy sets (3-5 reps), three speed sets (5-8 reps)
FS - two heavy sets (2-4 reps), three speed sets (4-7 reps)
DB: rows, curls, flat bench

Day 2 (Friday):
rest

Day 3 (Saturday):
OHP - 5, 5, 5+
DL (sumo) - one heavy set (4-7 reps), one volume set (8-15 reps)
Pull ups - "volume"
DB: curls, press

Day 4 (Sunday):
Cardio (run)

Day 5 (Monday):
Incline - should I do the same here as on day 1, or something else (only light / speed work)?
Clean - hang cleans for now. Just light weight, learning the technique.
HBBS - 5, 5, 5+
Pull ups - weighted
DB: curls, flat bench

Day 6 (Tuesday):
Cardio (run)

Day 7 (Wednesday):
Rest

Maybe just replace front squat with HBBS. They overlap quite a bit, and the frequency/practice should allow you to make faster gains on the HBBS.

FitNotes Workout - maandag 7th november 2016

** HBBS **
- 90.0 kgs x 4 reps [PR] [+f]

** Overhead Press **
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 6 reps [PR]

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

** Pull Up **
- 1 rep
- 2 reps
- 3 reps
- 4 reps
- 5 reps
- 4 reps

Pretty disappointing hbbs, but we're not in a hurry.
@Renton. Fair point, but I like front squats. Couldn't you argue that the overlap actually makes it likely that I can make steady progression on both lifts at the same time?
@

I just think there's something to doing a technically-sensitive lift twice a week that results in gains beyond training the same muscle groups in a similar range of motion. You could add the fronts back in once HBBS gains slow down. Or you could do a back-off set of front squats after 3x5 HBBS.

FitNotes Workout - zaterdag 12th november 2016

** Incline Barbell Bench Press **
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** HBBS **
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps

** Pull Up **
- 10.0 kgs x 2 reps [PR]
- 10.0 kgs x 2 reps
- 4 reps

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

Still on a weird schedule.
No heart.

4.0 km, 23:47
5:50
5:59
5:56
5:49

FitNotes Workout - dinsdag 15th november 2016

Dumbbell triset: rows were bit easy, 22kg next time. Rest was fine. Bench irritated right shoulder, so did neutral grip third set, didn't feel much better

** Incline Barbell Bench Press **
- 62.5 kgs x 1 rep
- 62.5 kgs x 2 reps
- 62.5 kgs x 2 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps

** HBBS **
- 82.5 kgs x 5 reps
- 82.5 kgs x 5 reps
- 82.5 kgs x 6 reps [PR] [+f (hips shot up, chest didn't come up with them)]

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

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

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

Bw: 82.7kg

FitNotes Workout - donderdag 17th november 2016

Had to clean the weights for ohp
Pull ups ss with fs
Fs full grip

** Sumo Deadlift **
- 130.0 kgs x 7 reps
- 110.0 kgs x 14 reps [PR]

** Overhead Press **
- 47.5 kgs x 3 reps [PR]
- 47.5 kgs x 3 reps
- 42.5 kgs x 5 reps

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

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

FitNotes Workout - zaterdag 19th november 2016

** Incline Barbell Bench Press **
- 65.0 kgs x 1 rep
- 65.0 kgs x 2 reps [PR]
- 55.0 kgs x 7 reps
- 55.0 kgs x 7 reps
- 55.0 kgs x 6 reps

** Hang Clean **
- 20.0 kgs x 4 reps
- 30.0 kgs x 3 reps
- 30.0 kgs x 3 reps
- 40.0 kgs x 3 reps [PR]

** HBBS **
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps

** Pull Up **
- 7 reps

Ran out of time, gym was closing

FitNotes Workout - maandag 21st november 2016

** Incline Barbell Bench Press **
- 60.0 kgs x 4 reps
- 60.0 kgs x 4 reps
- 55.0 kgs x 7 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps

** HBBS **
- 87.5 kgs x 5 reps [PR]
- 87.5 kgs x 5 reps
- 87.5 kgs x 5 reps

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

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

FitNotes Workout - donderdag 24th november 2016

Pull ups 60s rest

** Overhead Press **
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 7 reps [PR]

** Sumo Deadlift **
- 132.5 kgs x 6 reps [PR]
- 112.5 kgs x 15 reps [PR]

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

Bw 83,2kg (yesterday 84,0)
Life sucks
Lifting sucks

FitNotes Workout - woensdag 30th november 2016

60s rest on tri-set

** Incline Barbell Bench Press **
- 62.5 kgs x 2 reps
- 62.5 kgs x 3 reps [PR]
- 55.0 kgs x 8 reps [PR]
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps

** HBBS **
- 90.0 kgs x 5 reps [PR]
- 90.0 kgs x 5 reps
- 90.0 kgs x 5 reps

** Pull Up **
- 7 reps
- 7 reps
- 4 reps
- 4 reps

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

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

Bw 82,7

FitNotes Workout - vrijdag 2nd december 2016

90s rest after each round of dumbbell triset
Grip failed on curls

** Overhead Press **
- 47.5 kgs x 3 reps [+f]
- 47.5 kgs x 4 reps [PR]
- 47.5 kgs x 3 reps [+f]
- 40.0 kgs x 8 reps

** Sumo Deadlift **
- 135.0 kgs x 6 reps [PR]
- 115.0 kgs x 12 reps [PR]

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

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

** Dumbbell Hammer Curl **
- 12.0 kgs x 8 reps
- 10.0 kgs x 6 reps
- 10.0 kgs x 4 reps

FitNotes Workout - donderdag 8th december 2016

Bw 83.5 kg
Short on time so just did the basics
Chins in between sq warmup

** Incline Barbell Bench Press **
- 60.0 kgs x 5 reps [PR]
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Chin Up **
- 5 reps
- 5 reps
- 5 reps
- 5 reps

** HBBS **
- 92.5 kgs x 5 reps [PR]
- 92.5 kgs x 5 reps
- 92.5 kgs x 5 reps

FitNotes Workout - zondag 11th december 2016

Curls in between sumo sets
Ss dumbbell bp and row, 60s rest

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

** Sumo Deadlift **
- 125.0 kgs x 7 reps
- 110.0 kgs x 6 reps
- 110.0 kgs x 6 reps

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

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

** Flat Dumbbell Bench Press **
- 18.0 kgs x 10 reps [PR]
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps

FitNotes Workout - dinsdag 13th december 2016

Triset, 60s rest

** Incline Barbell Bench Press **
- 65.0 kgs x 2 reps
- 65.0 kgs x 2 reps
- 55.0 kgs x 8 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps

** HBBS **
- 95.0 kgs x 3 reps
- 95.0 kgs x 4 reps [PR]
- 95.0 kgs x 3 reps

** Pull Up **
- 6 reps
- 6 reps
- 6 reps
- 5 reps

** Overhead Press **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

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

Gonna reset hbbs to 85kg and start (really) amraping the third set. Hopefully able to linearly progress to 100kg and beyond next couple of weeks.

FitNotes Workout - donderdag 15th december 2016

Db superset, 60s rest after each round

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

** Hang Clean **
- 20.0 kgs x 3 reps
- 20.0 kgs x 3 reps
- 20.0 kgs x 3 reps
- 30.0 kgs x 2 reps
- 40.0 kgs x 2 reps
- 50.0 kgs x 2 reps [PR]
- 50.0 kgs x 1 rep
- 60.0 kgs x 0 rep [Powered it, but didn't come up far enough]

** Clean **
- 50.0 kgs x 1 rep [PR] [+ 3FS]
- 50.0 kgs x 1 rep [+ 5FS]

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

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

Only four days since deadlift, so decided to do some cleans instead. Will post vid in a bit

Yesterday's hang cleans @ 50kg:"




Look pretty crappy to my uneducated eye. Don't know what is most important to focus on though. To start, suppose I should just do them somewhat frequently.

I think I may have told you this before, but you need to stand all the way up before you explode.

2nd less important thing is that when you're doing hang movements the transition between down and up should be smooth, don't pause it.

FitNotes Workout - zondag 18th december 2016

Db ss, 90s rest

** Incline Barbell Bench Press **
- 67.5 kgs x 2 reps [PR]
- 67.5 kgs x 2 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** HBBS **
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 10 reps [PR]

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

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

** Hang Clean **
- 20.0 kgs x 10 reps [PR]
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

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

Thanks! I did a million reps with the bar today, trying to work on both your points. I will try to get the vids up later today. I do understand your first point but am not sure if my timing is right yet. I seem to bang my crotch into the bar occassionally, which shouldn't happen I think.

FitNotes Workout - woensdag 21st december 2016

** Incline Barbell Bench Press **
- 62.5 kgs x 4 reps [PR]
- 62.5 kgs x 4 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 5 reps

** HBBS **
- 87.5 kgs x 5 reps
- 87.5 kgs x 5 reps
- 87.5 kgs x 10 reps [PR]

** Hanging Leg Raise **
- 5 reps
- 5 reps

Bw (yesterday): 83,2kg

Made a superbly pathetic attempt at adding in some ab work on the end of my work out. My lack of ab training in the past months really is inexcusable. Must change that.

FitNotes Workout - vrijdag 23rd december 2016

** Overhead Press **
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 7 reps [+f. Bar went way forward on seventh rep which cost a lot of energy]

** Sumo Deadlift **
- 125.0 kgs x 5 reps
- 110.0 kgs x 4 reps

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

** Pull Up **
- 4 reps

FitNotes Workout - dinsdag 27th december 2016

** Incline Barbell Bench Press **
- 65.0 kgs x 3 reps [PR]
- 65.0 kgs x 3 reps
- 55.0 kgs x 7 reps
- 55.0 kgs x 7 reps

** HBBS **
- 90.0 kgs x 5 reps
- 90.0 kgs x 5 reps
- 90.0 kgs x 10 reps [PR]

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

Some hanging leg raises

Right shoulder started to ache after incline, so dediced to skip the last set. After ten-repper HBBS (which was pretty hard) shoulder felt even worse, so just did some fs to really finish of the legs and back. Moar upperbod next time.
Need to do some rolling and stretching tonight.
And abs.

Four months later, time for another recap.

39 gym visits, went running like 5 times.

Flat BP 57kg*8/8/6 -> 62.5kg*5 not doing flat bench anymore
Front squat 77.5kg*3*3 -> 85kg*2 have not focused on these, instead restarted doing:
HBBS 95kg*4
Sumo deadlift 135kg*5 -> 140kg*2
Incline BP 57.5kg*3*5 -> 67.5kg*2
OHP 47.5kg*4
Pull ups bw*6/6/4 -> bw*7/7/7/5
Body weight: 80 -> 84

Not doing flat bench anymore, have not focused on front squats but have restarted doing HBBS. HBBS going just fine. Deadlift just sucks, have not paid much attention to it and have focused on not messing up my (lower) back. Considering just dropping deadlifts from my routine for the time being.

Later tonight or tomorrow I will look back on my yearly goals (which I have failed miserably) and look forward to next months and the rest of 2017. Feeling pretty good about it