I'm just gonna ignore 2016 happened.

2017 goals:

0.75xBW ohp
1.00xBW incline bp
1.50xBW hbbs

at least two gym visits for 45 weeks
ride my bike a bunch

job

FitNotes Workout - woensdag 4th januari 2017

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

** HBBS **
- 92.5 kgs x 5 reps
- 92.5 kgs x 5 reps
- 92.5 kgs x 5 reps

** Chin Up **
- 6 reps
- 6 reps
- 6 reps

Bw: 82.3kg :/

Doing a bit of a mini cut for January.

FitNotes Workout - vrijdag 6th januari 2017
Body Weight: 82.1 kgs

Pus in between work sets

** Overhead Press **
- 47.5 kgs x 5 reps [PR]
- 47.5 kgs x 4 reps
- 47.5 kgs x 3 reps

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

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

FitNotes Workout - maandag 9th januari 2017
Body Weight: 82.1 kgs

** Incline Barbell Bench Press **
- 60.0 kgs x 1 rep
- 65.0 kgs x 2 reps
- 65.0 kgs x 2 reps
- 55.0 kgs x 5 reps

** HBBS **
- 90.0 kgs x 1 rep
- 95.0 kgs x 5 reps [PR]
- 95.0 kgs x 5 reps
- 95.0 kgs x 5 reps

Right shoulder is sore from rehearsals this weekend, so no accessories today.

3 minutes rest is becoming a bit of a problem on squats. Possibly changing it to five minutes and supersetting with some accessory to not feel like I am wasting my times. Curls probably? Then I can do db bp and db rows as superset accessories after back squat day when I have time for it.

That what they call it now.

Lol. Yea I figured I wouldnt need to elaborate because no one usually comments on my log. I play in an orchestra (viola). 9 hours of rehearsal on Saturday, 7 on Sunday. Can really mess up your shoulder/upper back sometimes.

FitNotes Workout - vrijdag 13th januari 2017
Body Weight: 82.5 kgs

Pu ss with fs

** Overhead Press **
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 6 reps

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

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

** Dumbbell Hammer Curl **
- 12.0 kgs x 10 reps
- 12.0 kgs x 8 reps

FitNotes Workout - zondag 15th januari 2017
Body Weight: 83.1 kgs

Hbbs ss with curls, 5m rest
Rows ss with db bp, 60s rest

** Incline Barbell Bench Press **
- 60.0 kgs x 1 rep
- 67.5 kgs x 1 rep
- 67.5 kgs x 1 rep
- 67.5 kgs x 1 rep
- 60.0 kgs x 3 reps

** Hang Clean **
- 20.0 kgs x 5 reps
- 30.0 kgs x 5 reps [PR]
- 40.0 kgs x 3 reps

** HBBS **
- 90.0 kgs x 1 rep
- 97.5 kgs x 5 reps [PR]
- 97.5 kgs x 5 reps
- 97.5 kgs x 5 reps

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

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

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

Cutting not going very well

FitNotes Workout - donderdag 19th januari 2017
Body Weight: 82.9 kgs

** Overhead Press **
- 47.5 kgs x 5 reps
- 47.5 kgs x 4 reps
- 47.5 kgs x 3 reps
- 40.0 kgs x 8 reps

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

** Pull Up **
- 7 reps
- 7 reps
- 6 reps
- 6 reps
- 6 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

** Hang Clean + Push Press **
- 20.0 kgs x 5 reps [PR]
- 30.0 kgs x 3 reps
- 40.0 kgs x 3 reps [PR]

FitNotes Workout - zaterdag 21st januari 2017
Body Weight: 82.1 kgs

** Incline Barbell Bench Press **
- 60.0 kgs x 1 rep
- 70.0 kgs x 1 rep [PR]
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

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

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

****. Really hurt lower back with those incline bps. Never had this from incline, but it was an issue with flat bench and the reason I switched to incline. I think what causes it, or at least contributes, is putting my feet way back to get tight+leg drive. Going forward I will probably stop doing this, reset to lower weight and maybe combine this with pausing on the chest.
Did some fluff, hoping that the pain would pass and I could do squats, but it didn't.

FitNotes Workout - woensdag 25th januari 2017
Body Weight: 82.9 kgs

Pus and curls 90s rest

** Incline Barbell Bench Press **
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 60.0 kgs x 1 rep

** HBBS **
- 90.0 kgs x 5 reps
- 90.0 kgs x 5 reps
- 90.0 kgs x 5 reps

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

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

Light session to check out how my lower back would hold up. Seems fine, not 100% yet but almost there.
Benching with feet forward (knees @ 90deg). Seems fine. As expected a little bit harder, but 60kg didn't feel too difficult.

FitNotes Workout - vrijdag 27th januari 2017
Body Weight: 82.9 kgs

** Overhead Press **
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 6 reps
- 30.0 kgs x 15 reps [PR]

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

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

Pretty good day, I'd say.
No hang cleans yet to be safe.
Stealing evo's (? I think) suggestion of the ohp bonus set.
Fs and pu are ss with 4 mins rest (total)

FitNotes Workout - maandag 30th januari 2017
Body Weight: 82.9 kgs

** Incline Barbell Bench Press **
- 57.5 kgs x 3 reps [Pause]
- 57.5 kgs x 3 reps [Pause]
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** HBBS **
- 92.5 kgs x 5 reps
- 92.5 kgs x 5 reps
- 92.5 kgs x 5 reps

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

FitNotes Workout - donderdag 2nd februari 2017
Body Weight: 83.4 kgs

** Overhead Press **
- 47.5 kgs x 5 reps
- 47.5 kgs x 5 reps
- 47.5 kgs x 4 reps
- 32.5 kgs x 15 reps [PR]

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

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

** Hang Clean **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 30.0 kgs x 5 reps

** Hang Clean + Push Press **
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps

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

Sooo yeah I did some hang cleans again and took videos. Any help?

FitNotes Workout - zaterdag 4th februari 2017
Body Weight: 83.9 kgs

** Incline Barbell Bench Press **
- 60.0 kgs x 3 reps [Pause]
- 60.0 kgs x 3 reps [Pause]
- 52.5 kgs x 7 reps
- 52.5 kgs x 7 reps
- 52.5 kgs x 7 reps

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

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

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

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

Good day

Definitely some improvement there wrt waiting longer.

So something you want to keep in mind is that maybe the #1 thing you want to do is keep the bar close to your body.You can see it looping away a ton in your videos. Rotate your elbows all the way out so they line up with the bar. Then try to slide the bar up your body as close as you can and shove it onto your shoulders as soon as you can.

The other thing is you are doing low hang cleans, meaning bar is getting below the knee. I would stick with high hang. Every extra factor you can eliminate while trying to learn the important bits will help

FitNotes Workout - dinsdag 7th februari 2017
Body Weight: 83.8 kgs

** Overhead Press **
- 47.5 kgs x 5 reps
- 47.5 kgs x 5 reps
- 47.5 kgs x 5 reps
- 35.0 kgs x 12 reps [PR]

** Barbell Front Squat **
- 87.5 kgs x 3 reps [PR]
- 87.5 kgs x 3 reps
- 87.5 kgs x 2 reps [+f]
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps

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

** Hang Clean **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 30.0 kgs x 5 reps
- 30.0 kgs x 5 reps
- 40.0 kgs x 3 reps

** Hang Clean + Push Press **
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps

** Dumbbell Hammer Curl **
- 10.0 kgs x 15 reps [PR]

Thanks!! Worked on these again today, the elbow tip seems very helpful.

FitNotes Workout - donderdag 9th februari 2017
Body Weight: 83.6 kgs

** Incline Barbell Bench Press **
- 62.5 kgs x 1 rep [Pause, +f]
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps

** HBBS **
- 97.5 kgs x 5 reps
- 97.5 kgs x 5 reps
- 97.5 kgs x 5 reps

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

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

So far for "heavy" pause incline bench.
Benches were occupied, so instead of dumbbell fluff I did a semi-random sequence of pull ups with little rest.
Forgot about doing hang cleans

FitNotes Workout - dinsdag 14th februari 2017
Body Weight: 86.0 kgs

** Overhead Press **
- 50.0 kgs x 2 reps [+f]
- 50.0 kgs x 3 reps [PR] [+f]
- 50.0 kgs x 3 reps

** Hang Clean **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps

** Barbell Front Squat **
- 80.0 kgs x 5 reps [PR]
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps

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

Bit of a weird work out, because it was busy and I was short on time, so just tried to fit in whatever was available.
2.5kg jumps on ohp suck

Also lol @bw swing. This was weighed monday morning after weekend with bachelor party for my brother, lots of drinks and pizza etc

FitNotes Workout - donderdag 16th februari 2017
Body Weight: 84.5 kgs

** Incline Barbell Bench Press **
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 5 reps [+f touched way too low]

** Hang Clean **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps

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

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

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

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

Bench press continues being super weak
Sq set 2 rep 5 and set 3 rep 4&5 were a bit goodmorningy, but not too unhappy

FitNotes Workout - zondag 19th februari 2017
Body Weight: 84.7 kgs

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

** Overhead Press **
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 7 reps
- 37.5 kgs x 12 reps [PR]

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

** Barbell Front Squat **
- 82.5 kgs x 4 reps [PR]
- 82.5 kgs x 4 reps
- 82.5 kgs x 4 reps
- 82.5 kgs x 4 reps

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

FitNotes Workout - woensdag 22nd februari 2017
Body Weight: 85.2 kgs

** Hang Clean **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 6 reps
- 30.0 kgs x 3 reps
- 30.0 kgs x 3 reps

** Power Clean **
- 40.0 kgs x 3 reps [PR]
- 40.0 kgs x 3 reps

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

** HBBS **
- 102.5 kgs x 3 reps [PR]
- 102.5 kgs x 3 reps
- 80.0 kgs x 12 reps [PR]

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

Punished myself with some weak af cardio squats for being an absolute pussy on work sets.