Labourer Lifts

[samstrength]

New plates came today so now I can microload to my hearts content!

[samstrength]

FitNotes Workout - Tuesday 28th February 2017
Body Weight: 94.4 kgs

New elbow sleeves are great! Felt so much more support in the bench.

I suffer tendonitis from time to time, and while I don't have the pain right now, I'm wearing these pre-emptively. Hopefully they'll do the job!

Might even get some knee wraps next month to keep future knee pain at bay.
Bench felt great.

Squats felt heavy today. Finally felt like I'm getting the 'starting strength squat while looking down' form. Told myself it's about the hips going straight up and down..

Although knees kept trying to fall inward.. So I didnt push AMRAP and stuck with 5 reps.

Chins didn't feel great but I still repped out my max numbers! Nice to finally get back to 13 reps. Xmas knocked me back quite far with these. However, form was a bit jerky haha.

Good workout.

Have yet to figure nutrition out as waiting to start new job!

** Flat Barbell Bench Press **
- 58.0 kgs x 5 reps
- 58.0 kgs x 5 reps
- 58.0 kgs x 13 reps [PR]

** Barbell Squat **
- 107.0 kgs x 5 reps [PR]
- 107.0 kgs x 5 reps
- 107.0 kgs x 5 reps

** Chin Up **
- 13 reps
- 9 reps
- 7 reps

[samstrength]

Going to continue with my log here, since I prefer the GSLP setup and will be sticking with that programming.

FitNotes Workout - Tuesday 7th March 2017

** Bodyweight **
- 93.75 kgs x 1 rep

** Flat Barbell Bench Press **
- 63.0 kgs x 5 reps
- 63.0 kgs x 5 reps
- 63.0 kgs x 11 reps [PR]

** Barbell Squat **
- 114.0 kgs x 5 reps [PR]
- 114.0 kgs x 5 reps
- 114.0 kgs x 5 reps

[samstrength]

FitNotes Workout - Thursday 9th March 2017

Had a terrible nights sleep including vomming a bit. So recovery slightly compromised.

Bit lightheaded in presses, weaker balance / core.

Deads felt surprisingly good though. Stuck with 5 reps rather than AMRAP on these.

In fact I may just stick with straight 5's for the lower body lifts, to reduce risk of injury and day to day pain. Not worth it with an active job!

Chins were pants. Cut my losses after one set. Fuck it.

** Bodyweight **
- 94.75 kgs x 1 rep [PR]

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

** Deadlift **
- 124.0 kgs x 5 reps [PR]

** Chin Up **
- 9 reps

Also, elbow sleeves don't help chinups.

[samstrength]

Still no workout.

Wedding at the weekend meant poor sleep/diet, but a bit of fun.

Then started new job this week. Second day was today.

Feeling pretty exhausted from it, as my elbow tendonitis has flared up something rotten, plus it's been two days of solid digging up turf, and insomnia creeped in last night.

So no recovery plus painful arm means no lifting.

Rest is best.

Sent from my SM-A310F using Tapatalk

[samstrength]

FitNotes Workout - Wednesday 15th March 2017

Feeling much better today. Mostly I think because work was a lot less intensive. Still didnt sleep loads though.

My calories have definitely dropped since starting this new job. No way to snack or bad influences persuading me to get donuts or pork pies ha!

Bench sets feeling heavy but ok. Elbow on the verge of being painful I think but fuck it.

Squat deffo heavy and form a bit 'iffy'. Need to get back in the swing of things ya know! Legs felt like lead after.

Chins predictably crap today.

** Bodyweight **
- 93.75 kgs x 1 rep

** Flat Barbell Bench Press **
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 9 reps [PR]

** Barbell Squat **
- 116.0 kgs x 5 reps [PR]
- 116.0 kgs x 5 reps
- 116.0 kgs x 5 reps

** Chin Up **
- 9 reps
- 7 reps
- 6 reps

[BrooklynJerry]

Good luck with the new job.lifts look.great

[samstrength]

Good luck with the new job.lifts look.great

Cheers man! Today was a 'rest day'. Just lots of boring weeding haha.

[samstrength]

FitNotes Workout - Saturday 18th March 2017

Weekend workout.

Don't know why, but I often get ever so slightly light headed pressing..? In fact pressing felt all weird in general today..

Actually just feeling weak in general. Probs dehydrated. Not enough sleep this week maybe.. Not 'warmed up' from a day digging and wotnot.

Maybe I've had too much coffee today. Dunno. Just an off day I guess? Maybe I'm worn out from all the sex? (Not a bad thing haha!)

** Bodyweight **
- 95.25 kgs x 1 rep

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

** Deadlift **
- 126.0 kgs x 5 reps [PR]

** Chin Up **
- 11 reps
- 8 reps

[samstrength]

FitNotes Workout - Monday 20th March 2017

Ok so the plan is to bulk up to 100kg and see where I am then with body comp and lifts.

I've been thinking I'll need to up cals, but with my job change, it's looking like I must be burning less in the week as I'm up a couple of pounds anyways. We'll see.

Will look into this protocol:

Gaining Bodyweight Without GOMAD

Bench heavy. Very surprised to hit 10 reps!

Form felt a bit off on squats. Need to focus on just 'feeling' the bar go straight doen and straight up.

Trying to not psyche myself out about it, but 120kg+ squats are where things start getting real heavy for me / new territory for me. My main 'little goal' at the moment fir squats is to get past 130kg. Dont think I've hit that since I was a teenager.

** Bodyweight **
- 95.5 kgs x 1 rep [PR]

** Flat Barbell Bench Press **
- 67.5 kgs x 5 reps
- 67.5 kgs x 5 reps
- 67.5 kgs x 10 reps [PR]

** Barbell Squat **
- 117.5 kgs x 5 reps [PR]
- 117.5 kgs x 5 reps
- 117.5 kgs x 5 reps

** Chin Up **
- 10 reps
- 9 reps
- 7 reps