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I have no idea what I'm doing

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samue1sonIcon...14-05-2021 @ 10:18 
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what kind of giant cant squat 200kg ??
Member 4416, 1316 posts
SQ 210, BP 175, DL 240
625.0 kgs @ 122kgs UnEq
A.M short workout. had to do a double poo and a late start in the exercises.

Back was a little tired so ignored deadlifts today.

Took a more H.I.T approach. Mentzer or Yates style.

Standing barbell press.
18 reps, 1 sec up, 3-4 seconds down.
A couple of solid minutes of neck, arm and shoulder warm ups. Mostly waving arms around like a lunatic.
40kg. 10 reps. Same count.
Oh dear. Seems my muscular endurance like this, immediately becomes obvious in its weakness. 1 set of strict slower negatives already smashes me.
120second break

60kg. 8 reps. Did a little grunt to self and psycho eyes. Same count. Final rep was a shaking burner, but strict none the less. Facial contortions like a virgin on pneumatic drill.

120second break.
70kg 5 reps. Same count. Considered a push press 6th but couldn't move it slightly.

Smashed by a baby H.I.T beginner workout.

Barbell rows. "Yates Rows" it would appear.
More like an upright approx 30degree torso.
70kg. 10 reps. Hard squeeze back and slower release. Felt lovely. Not relying on my spinal erectors much.

120second break.
90kg. 8 reps. Focussed on up 1 sec, down 2-3 without rest at the bottom.

Felt that. Feel somewhat similar to wide arm weighted pulls but feel it in traps too.

Repeat to failure. 7 reps this time.
Squeezed every drop of self pity in to each rep.

Feeling them now, over 3 hours later.


Time is running out quickly.
Tis also raining a bit. Bits of spittle, like an old man with a trebor.

50kg barbell.
Only 2 minutes after the rows of doom.
Tried a slower negative for each rep here. Possibly a mistake. I am not good at cheat curling back to the top.
4 clean 1 up 3 down reps, then the 5th was 1 up and 90deg hold. 4 second hold before my eyeballs almost ejected, Total Recall style.

Took 3 minutes recovery here.
50kg again. Last set really pussified my ego.
This time I kept controll 1-2up and the same down. No extension pause.
Only 5 reps again. What a weasley little maggot I am today.

Out of time. Roll on Monday and a more disciplined timetable and a carb charged workout.
samue1sonIcon...17-05-2021 @ 19:07 
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what kind of giant cant squat 200kg ??
Member 4416, 1316 posts
SQ 210, BP 175, DL 240
625.0 kgs @ 122kgs UnEq
Had a shot of Pfizer. No real side effects other than local soreness. Slight stabbing when I use the muscle/pull/twist.

So, today really was, another poor mans's workout.

FitNotes Workout - Monday 17th May 2021

** Overhead Press **
- 20.0 kgs x 20 reps
- 50.0 kgs x 8 reps
- 70.0 kgs x 5 reps

Had a feeling I was going to let go of the bar so stopped there.

** Barbell Curl **
- 50.0 kgs x 6 reps

Same. Forearm tension was like that of a penguin.

** plate curl **
- 15.0 kgs x 8 reps

Not much different...

** Deadlift **
- 70.0 kgs x 12 reps
- 100.0 kgs x 8 reps
- 120.0 kgs x 1 rep
- 150.0 kgs x 1 rep
- 170.0 kgs x 1 rep
- 140.0 kgs x 8 reps

Most I could do without straps and achy shoulder so, that was that!
WiegieboardIcon...17-05-2021 @ 21:26 
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as crimson as my last victims underclothing.....
Member 899, 11190 posts
SQ 180, BP 122.5, DL 190
492.5 kgs @ 118kgs UnEq
Nice numbers today.
Deadlifts for 8s sounds horrible!
samue1sonIconSkwats20-05-2021 @ 20:12 
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what kind of giant cant squat 200kg ??
Member 4416, 1316 posts
SQ 210, BP 175, DL 240
625.0 kgs @ 122kgs UnEq
Post Edited: 20.05.2021 @ 20:14 PM by samue1son
Today is the first day I have been knee pain free, from whatever tear/damage done (which I initially feared ACL) over a couple of months back. I think it is still recovering, even though pain and clicking has subsided.

As I squat in le patty oh, I still took some precaution of going light and to avoid aggression on my reps. Saving my gung-ho approach of not giving a before dive squatting at speed and rage

Also. Recapturing my youth.
Took some N.O Xplode. Amazing at 0600.

FitNotes Workout - Thursday 20th May 2021

** Barbell Squat **
- 8 reps body weight. Light stretches.
- 8 reps body weight
- 8 reps arms overhead, bodyweight.

Starts raining. I sing "rain, rain, go away".

- 70.0 kgs x 8 reps.
Wide grip. Fairly wide stance. PL style.
- 70.0 kgs x 6 reps
Found a decent slab that is even surface.

- 120.0 kgs x 4 reps
Decided to wear a belt. First time in. Er. Over a year, I am sure.

- 120.0 kgs x 4 reps.

- 120.0 kgs x 5 reps.

- 100.0 kgs x 8 reps. Narrower grip, more upright but pause descent

** Barbell Front Squat **

- 100.0 kgs x 4 reps.
Really easy after back squat warming me up.

- 100.0 kgs x 3 reps.

Stopped for a poo... Ruined my momentum
(in the toilet, not in my lederhosen)

- 70.0 kgs x 6 reps

- 70.0 kgs x 5 reps

Gutted I broke it up but recovery feels positive.

Next leg session will be plyo and weighted vest only.

** Standing calf raise **
- 100 reps
Calves like an obese hitch hiker. Great pump.
samue1sonIcon...22-05-2021 @ 08:45 
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what kind of giant cant squat 200kg ??
Member 4416, 1316 posts
SQ 210, BP 175, DL 240
625.0 kgs @ 122kgs UnEq
FitNotes Workout - Saturday 22nd May 2021

0630

** Overhead Press **
Seem to have found optimal range of motion.
Suddenly, movement seems to have clicked in to place. Lifting barbell almost like a log motion.

- 20.0 kgs x 18 reps
- 50.0 kgs x 8 reps
- 70.0 kgs x 6 reps
- 90.0 kgs x 1 rep
5 second controlled negative
- 90.0 kgs x 1 rep
slow up, slow descent.
Saw stars. Reracked. Borderline fainted.
What a wuss. Woulda made a fail video if I had gone down
- 70.0 kgs x 5 reps

** Barbell Curl **
Warmed up with a few reverse barbell curls
Why to my elbows crunch so much?
Will reverse curls make my biceps more beautiful?
- 20.0 kgs x 6 reps
- 20.0 kgs x 3 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 5 reps

** plate curl **
Strict and slow negatives
- 15.0 kgs x 8 reps per arm
- 10.0 kgs x 15 reps per arm
samue1sonIcon...25-05-2021 @ 21:29 
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what kind of giant cant squat 200kg ??
Member 4416, 1316 posts
SQ 210, BP 175, DL 240
625.0 kgs @ 122kgs UnEq
Post Edited: 25.05.2021 @ 21:30 PM by samue1son
Messed up my days a bit here.

Decided on deadlifts yesterday morning 0620.
With both my shoulders and biceps still a wee tired, it was a silly choice.

Did nothing but deadlifts.

Attempted some kind of romanian deadlift which, watching back is really just pause lower below knee.
10 x 70kg pause thingies
8 x 70kg more pause thingies
6 x 120kg normal
5 x 140kg
5 x 160kg, over under grip. What a pussy I am
3 x 160kg with straps. Couldn't get on with them. Hate starting lower down to get straps set up. Ruins my start. Will stick with them only for rows.

8 x 160kg
6 x 170kg
12 x 140kg
10 x 140kg

Feeling it badly.
Also, think straps made me a bit off balance.
Might have hurt myself a little.

Wanted to AMRAP 160 or 140 but body is tired.


Slept good.

This morning short workout
4 sets of 25 push ups
5 sets of 10 lying paralette pull ups.

Will keep to that most mornings.

Cardio/shadow boxing tomorrow morning.
samue1sonIcon...27-05-2021 @ 13:57 
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what kind of giant cant squat 200kg ??
Member 4416, 1316 posts
SQ 210, BP 175, DL 240
625.0 kgs @ 122kgs UnEq
Wow. My knee isn't painful but it is cracking like popcorn.

Looking for form perfect squats with slow count descent and power up.

Today I had in mind that instead of belting up and going heavier, I will remove a little weight and keep reps high. Minimal back inclusion.

** bodyweight squat **
- 12 reps
- 20 reps
- 10 reps with hammy and quad stretching
Ankle mobility

** Barbell Front Squat **
- 20.0 kgs x 2 reps
- 20.0 kgs x 4 reps
- 70.0 kgs x 5 reps
Found optimal feet placement.

Shoulder warm ups mid sets.

- 70.0 kgs x 5 reps

(final fronties were after back squats)
- 90.0 kgs x 5 reps
Pretty happy. Coulda done 100x5 but didn't want to compromise technique

Bunch of star jumps and shoulder warm ups for 2 intense minutes.


** Barbell Squat **
- 20.0 kgs x 5 reps
Down over 4 seconds and focussing on pumping up my deflated glutes.
wide grip, just inside the plates.


- 20.0 kgs x 5 reps

Narrower hand placement
- 90.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 100.0 kgs x 10 reps
Oh yeah. Burns like thrush baby

** plate curl **
- 15.0 kgs x 8 reps each arm
- 20.0 kgs x 4 reps
- 15.0 kgs x 12 reps
Guns are swole
samue1sonIcon...27-05-2021 @ 13:57 
Avatar
what kind of giant cant squat 200kg ??
Member 4416, 1316 posts
SQ 210, BP 175, DL 240
625.0 kgs @ 122kgs UnEq
Wow. My knee isn't painful but it is cracking like popcorn.

Looking for form perfect squats with slow count descent and power up.

Today I had in mind that instead of belting up and going heavier, I will remove a little weight and keep reps high. Minimal back inclusion.

** bodyweight squat **
- 12 reps
- 20 reps
- 10 reps with hammy and quad stretching
Ankle mobility

** Barbell Front Squat **
- 20.0 kgs x 2 reps
- 20.0 kgs x 4 reps
- 70.0 kgs x 5 reps
Found optimal feet placement.

Shoulder warm ups mid sets.

- 70.0 kgs x 5 reps

(final fronties were after back squats)
- 90.0 kgs x 5 reps
Pretty happy. Coulda done 100x5 but didn't want to compromise technique

Bunch of star jumps and shoulder warm ups for 2 intense minutes.


** Barbell Squat **
- 20.0 kgs x 5 reps
Down over 4 seconds and focussing on pumping up my deflated glutes.
wide grip, just inside the plates.


- 20.0 kgs x 5 reps

Narrower hand placement
- 90.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 100.0 kgs x 10 reps
Oh yeah. Burns like thrush baby

** plate curl **
- 15.0 kgs x 8 reps each arm
- 20.0 kgs x 4 reps
- 15.0 kgs x 12 reps
Guns are swole

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