The Assassin
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| Rick |  | ... | 04-09-2019 @ 20:41 |
 I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | It's always been our "PB board" policy at Adlington, with plenty of masters and returners amongst our number. However, I'm really using it to mean "best since I started using FitNotes", which is summer 2017. | ||
| Rick | | ... | 06-09-2019 @ 19:44 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Post Edited: 06.09.2019 @ 20:39 PM by Rick FitNotes Workout - Friday 6th September 2019** Barbell Squat ** - 20.0 kgs x 5 reps - 20.0 kgs x 5 reps - 60.0 kgs x 3 reps - 80.0 kgs x 1 rep - 100.0 kgs x 1 rep - 120.0 kgs x 1 rep [BILTY] - 120.0 kgs x 1 rep ** Deadlift ** - 60.0 kgs x 3 reps - 100.0 kgs x 1 rep - 140.0 kgs x 1 rep - 160.0 kgs x 1 rep - 160.0 kgs x 1 rep ** Interval length ** - 04:00 ** Clean And Presses ** - 20.0 kgs x 8 reps - 40.0 kgs x 5 reps - 50.0 kgs x 3 reps - 60.0 kgs x 1 rep ** half chins ** - eyes to bar x3, 3, 3, 3 ** Lateral Dumbbell Raise ** - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps ** Cable Preachers ** - 13.5 kgs x 10 reps - 13.5 kgs x 10 reps - 13.5 kgs x 10 reps ** Superset Interval ** - 04:00 First over-bodyweight squats in a good few years. Well, bad few years. | ||
| ChrisMcCarthy | | ... | 08-09-2019 @ 16:17 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Nice One! | ||
| Rick | | ... | 08-09-2019 @ 23:03 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Thanks, Chris. The support is most welcome. I have no intention of competing full power again, and very possibly not bench either, but I'd like to be comfortably doing 160/140/200 at 105 at the end of all this, and ideally another 20% or so. But wellness is the main goal, henchness second, and total a distant third. | ||
| ChrisMcCarthy | | ... | 09-09-2019 @ 07:59 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Rick said:Thanks, Chris. The support is most welcome. I have no intention of competing full power again, and very possibly not bench either, but I'd like to be comfortably doing 160/140/200 at 105 at the end of all this, and ideally another 20% or so. But wellness is the main goal, henchness second, and total a distant third. I'm not a Selfish person but all 3 would be quite nice! | ||
| Rick | | ... | 09-09-2019 @ 19:02 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | It certainly would. FitNotes Workout - Monday 9th September 2019 ** Flat Barbell Bench Press ** - 20.0 kgs x 15 reps - 70.0 kgs x 5 reps - 100.0 kgs x 3 reps - 120.0 kgs x 3 reps - 135.0 kgs x 3 reps - 135.0 kgs x 3 reps ** Superman Row ** - 40.0 kgs x 8 reps - 60.0 kgs x 5 reps - 70.0 kgs x 5 reps - 75.0 kgs x 5 reps - 75.0 kgs x 5 reps - 75.0 kgs x 5 reps ** Seated Machine Fly ** - 60.0 kgs x 10 reps - 60.0 kgs x 10 reps - 60.0 kgs x 10 reps ** Dumbbell Curl ** - 12.0 kgs x 12 reps - 14.0 kgs x 10 reps - 16.0 kgs x 8 reps ** Superset Interval ** - 04:00 Entirely on my own for this. Pretty pleased. | ||
| Rick | | ... | 11-09-2019 @ 19:36 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Wednesday 11th September 2019 ** Barbell Squat ** - 20.0 kgs x 5 reps - 60.0 kgs x 5 reps - 80.0 kgs x 1 rep - 95.0 kgs x 5 reps - 95.0 kgs x 5 reps ** Lat Pulldown ** - 45.0 kgs x 10 reps - 70.0 kgs x 10 reps - 70.0 kgs x 10 reps - 70.0 kgs x 10 reps ** Deadlift ** - 60.0 kgs x 3 reps - 100.0 kgs x 3 reps - 140.0 kgs x 3 reps - 140.0 kgs x 3 reps ** Clean And Presses ** - 20.0 kgs x 8 reps - 40.0 kgs x 3 reps - 40.0 kgs x 1 rep ** Lateral Dumbbell Raise ** - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps ** Cable Preachers ** - 20.0 kgs x 10 reps [PR] - 20.0 kgs x 10 reps - 20.0 kgs x 10 reps ** Superset Interval ** - 04:00 Remembered the squat weight wrong and then misloaded it too, so wound up 5kg down. Intention was to repeat the last microcycle while going to supersets on the squat and deadlift (with the next pair of movements, not with each other!). Ran out of gas spectacularly on the second part of the deadlift/clean and press superset. Managed to get the deadlift done on the bells though. Because of the break between pulldowns and preachers, the latter were way stronger. Bonus. f**ked now. This is going to drag my GPP up significantly, so I'm sticking with it. | ||
| Rick | | ... | 13-09-2019 @ 18:44 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Friday 13th September 2019 ** Flat Barbell Bench Press ** - 20.0 kgs x 15 reps - 70.0 kgs x 5 reps - 100.0 kgs x 3 reps - 120.0 kgs x 1 rep - 135.0 kgs x 1 rep - 145.0 kgs x 1 rep - 145.0 kgs x 1 rep ** Superman Row ** - 40.0 kgs x 8 reps - 60.0 kgs x 5 reps - 70.0 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 ** Seated Machine Fly ** - 60.0 kgs x 10 reps - 60.0 kgs x 10 reps - 60.0 kgs x 10 reps ** Dumbbell Curl ** - 12.0 kgs x 12 reps - 14.0 kgs x 10 reps - 16.0 kgs x 8 reps ** Superset Interval ** - 04:00 ** Deadlift EMOM ** - 50.0 kgs x 3 reps - 50.0 kgs x 4 reps - 50.0 kgs x 5 reps - 50.0 kgs x 6 reps - 50.0 kgs x 7 reps - 50.0 kgs x 8 reps - 50.0 kgs x 9 reps - 50.0 kgs x 10 reps - 50.0 kgs x 9 reps - 50.0 kgs x 8 reps - 50.0 kgs x 7 reps - 50.0 kgs x 6 reps - 50.0 kgs x 5 reps - 50.0 kgs x 4 reps - 50.0 kgs x 3 reps - 50.0 kgs x 2 reps - 50.0 kgs x 1 rep Very happy with this. | ||
| Rick | | ... | 18-09-2019 @ 19:16 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Post Edited: 18.09.2019 @ 19:52 PM by Rick No Monday training as the club was closed for repairs.FitNotes Workout - Wednesday 18th September 2019 ** Barbell Squat ** - 20.0 kgs x 5 reps - 60.0 kgs x 5 reps - 90.0 kgs x 3 reps - 105.0 kgs x 3 reps - 105.0 kgs x 3 reps ** Lat Pulldown ** - 45.0 kgs x 10 reps - 70.0 kgs x 10 reps - 70.0 kgs x 10 reps - 70.0 kgs x 10 reps - 70.0 kgs x 10 reps ** Deadlift ** - 60.0 kgs x 3 reps - 100.0 kgs x 2 reps - 130.0 kgs x 2 reps - 150.0 kgs x 2 reps - 150.0 kgs x 2 reps ** Lateral Dumbbell Raise ** - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps ** Clean And Presses ** - 20.0 kgs x 8 reps - 40.0 kgs x 5 reps - 50.0 kgs x 5 reps ** Cable Preachers ** - 20.0 kgs x 10 reps - 20.0 kgs x 10 reps - 20.0 kgs x 10 reps ** Superset Interval ** - 04:00 Cut the squats back because they seemed incredibly hard. Only realised just before the last set that my belt need to come in yet another notch - it was then easy. Switched some movements around to aid through-supersetting; it was much better, but I'm still adjusting to the cardio load of doing this with the big movements. Goalz innit. Edited to add: WHEN will I learn to foam roll regularly? Ten minutes when I got in and the mid-back/lat/trap/shoulderblade pains I've been carrying around for a fortnight or more are all gone. I am a f**king cretin. | ||
| Rick | | ... | 23-09-2019 @ 20:25 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Monday 23rd September 2019 ** Flat Barbell Bench Press ** - 20.0 kgs x 15 reps - 70.0 kgs x 8 reps - 105.0 kgs x 5 reps - 126.0 kgs x 5 reps - 126.0 kgs x 5 reps ** Superman Row ** - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 60.0 kgs x 8 reps - 70.0 kgs x 8 reps [PR] - 70.0 kgs x 8 reps ** Seated Machine Fly ** - 64.0 kgs x 10 reps [PR] - 64.0 kgs x 10 reps - 64.0 kgs x 10 reps ** Dumbbell Curl ** - 12.0 kgs x 12 reps - 14.0 kgs x 10 reps - 16.0 kgs x 8 reps ** Superset Interval ** - 04:00 Home, and rolled. No deadlift emom because I'm starting a cough/cold and it seemed better not to. Very pleased with today. | ||
| Rick | | ... | 25-09-2019 @ 19:28 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Wednesday 25th September 2019 ** Barbell Squat ** - 20.0 kgs x 5 reps - 20.0 kgs x 5 reps - 60.0 kgs x 3 reps - 100.0 kgs x 1 rep - 115.0 kgs x 1 rep - 115.0 kgs x 1 rep ** Half Chin ** - 3 reps - 3 reps - 3 reps - 3 reps - 3 reps - 3 reps ** Deadlift ** - 60.0 kgs x 3 reps - 100.0 kgs x 1 rep - 140.0 kgs x 1 rep - 160.0 kgs x 1 rep - 160.0 kgs x 1 rep ** Lateral Dumbbell Raise ** - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps - 12.0 kgs x 12 reps ** Superset Interval ** - 04:00 Decided to streamline these squat sessions as my shoulders are dying. Pressing or benching every session seems to be too much. | ||
| Rick |  | ... | 27-09-2019 @ 22:55 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Well. I went. I got up to what should have been my bench triple, feeling weak all the way. Almost failed the first rep. I can barely speak with a cold that otherwise hadn't left a mark, but obviously it's hit me. Session abandoned, we'll take the new-floor week off and come back fresh. | ||
| Rick | | ... | 07-10-2019 @ 22:58 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Monday 7th October 2019 ** Flat Barbell Bench Press ** - 20.0 kgs x 15 reps - 60.0 kgs x 5 reps - 90.0 kgs x 5 reps - 110.0 kgs x 5 reps ** Barbell Squat ** - 20.0 kgs x 5 reps - 20.0 kgs x 5 reps - 60.0 kgs x 5 reps - 90.0 kgs x 5 reps Still a bit under the weather, and unlikely to make it Friday, so this is just to ward off the DOMs then. All very comfortable, though, and marginally less left shoulder pain on squats than I remember. | ||
| Rick | | ... | 11-10-2019 @ 18:44 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | FitNotes Workout - Friday 11th October 2019 ** Flat Barbell Bench Press ** - 20.0 kgs x 15 reps - 20.0 kgs x 15 reps - 70.0 kgs x 5 reps - 100.0 kgs x 3 reps - 120.0 kgs x 3 reps - 130.0 kgs x 1 rep - 130.0 kgs x 1 rep ** Superman Row ** - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 40.0 kgs x 8 reps - 60.0 kgs x 5 reps - 60.0 kgs x 5 reps - 60.0 kgs x 5 reps - 60.0 kgs x 5 reps ** Superset Interval ** - 04:00 Piss weak. Hopefully just the break and the virus. BW 115.7, not that that's an excuse. | ||
| little_a | | ... | 12-10-2019 @ 13:53 |
 still a devious weightlifting bastard Member 43, 14374 posts | Rick said:BW 115.7 Bloody well done to you Rick. I'm at a double birthday do later. I reckon if I can knock the s**t out of the buffet there'll be about 10k between us, and you can take that to the bank.  | ||
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