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Helpful ReplyHot!H0M3R_j4y's Strength Journal

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H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/03/02 11:20:08 (permalink)
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Week 7 - Wednesday
 
BB Bench (slight incline) - 60 x 3, 70 x 3, 80 x 3, 85 x 3, 90 x 3
 
Anderson Squats - 60 x 8, 80 x 6, 95 x 3
 
Calf Raises - 100 x 30, 125 x 20, 150 x 10
 
Plate Front Raises - 25kg x 12, 8
 
Was tempted to go for more on bench but the very last rep only just got up so decided to play safe. My shoulder is giving me a bit of trouble again so need to do a bit of rotator cuff work in my spare time. Also skipped shrugs because of this.
 
 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#41
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Brett
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Re: H0M3R_j4y's Journal 2017/03/02 11:37:38 (permalink)
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Hey bud, did you end up trying bringing your elbows down the 45 degrees? Going slight incline would aggravate any shoulder conditions I think.
 
Have a good read of this: https://stronglifts.com/bench-press/
 

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#42
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/03/02 13:07:15 (permalink)
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Yo Brett,
 
Yes I have been trying to bring my elbows in more the last couple of sessions. Felt OK actually, needs improvement but its getting there.
 
I've read a few articles and forum posts saying that a slight incline can be better for shoulder pain. I suppose it does all depend on the person though. I'll stick with it for a while longer anyway to see how I get on with the incline and when it comes to changing my routine a bit I'll re-evaluate.
My shoulder issue comes from when I dislocated it around 13 years ago, I ended up dislocating it 2 more times and had key-hole surgery to correct it.  Its been fine for ages but the last 6months or so I've started to have a few issues with it clicking and popping etc... Could do with seeing a physio really just to confirm.
 
Thanks for the link, will have a read.
 
 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#43
Brett
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Re: H0M3R_j4y's Journal 2017/03/02 14:06:16 (permalink)
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Yeah as you said it's down to the individual. We are here to get stronger and bigger and at the end of the day if something is making an injury worse then it's ultimately counter productive.
 
Have a read mate see if it helps.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#44
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/03/03 21:04:08 (permalink)
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Week 7 Friday
 
Deadlifts - 70 x 3, 110 x 3, 140 x 3, 150 x 3, 160 x 3, 170 x 3, 180 x 3
 
Front Squats - 60 x 8, 80 x 6, 85 x 4 
 
Pull Ups - BW x 8, BW+10 x 6, BW+10 x 4
 
Bicep Curls - 14kg DB x 16, 12, 8
 
EZ Scull Crushers - 32.5 x 12, 10, 8
 
Great workout today, almost didn't want to leave the gym. Everything felt good, form on the last couple of deadlifts wasn't perfect but nothing too bad.  I've set myself a new little personal goal of getting a 100kg front squat over the next few months if I can. I could do with improving these and it will transfer over to my back squats as well. 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#45
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Re: H0M3R_j4y's Journal 2017/03/06 22:48:29 (permalink)
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Week 8 Monday
 
Squats - 70 x 3, 100 x 3, 110 x 3, 120 x 3, 130 x 3, 135 x 1
 
Deadlifts (deficit) - 100 x 5, 120 x 5, 130 x 5, 140 x 5
 
Upright Rows - 70 x 10, 8, 8
 
Calves - 100 x 30, 125 x 20, 150 x 10
 
Lat Raises - 14kg DB x 16, 16, 16
 
I did try for a second rep on the 135 squat but failed. Deadlifts felt very good, will be increasing that next time round.
Upright rows were a bit tough, was probably too big a jump going up to 70 so I'll be doing 65 next time as a lot of them ended up being 'cheat' reps lol.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
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Re: H0M3R_j4y's Journal 2017/03/07 06:58:04 (permalink)
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Squats coming along nice. Are you using a spot or just powering through? Good deadlifting as well. How are you finding 180?
post edited by JayBoy - 2017/03/07 07:00:19

Make me stronger!
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Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
#47
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/03/07 08:12:57 (permalink)
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JayBoy
Squats coming along nice. Are you using a spot or just powering through? Good deadlifting as well. How are you finding 180?



I train on my own in my garage so no spot. I just have to go for it and hope for the best. I've got a power rack tho so i can push myself without having to worry about dropping the bar.
 
Cheers, pretty pleased with my deadlift progress. I got 200kg last year but that was with straps so just trying to get back up to that level without straps now. So the 180 felt quite easy last week. Doing deficits has definitely helped with this, one of my favorite exercises now.
 
I just want to get my squat and bench up now as that's what lagging behind.  

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#48
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Re: H0M3R_j4y's Journal 2017/03/07 08:52:20 (permalink)
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H0M3R_j4y
JayBoy
Squats coming along nice. Are you using a spot or just powering through? Good deadlifting as well. How are you finding 180?



I train on my own in my garage so no spot. I just have to go for it and hope for the best. I've got a power rack tho so i can push myself without having to worry about dropping the bar.
 
Cheers, pretty pleased with my deadlift progress. I got 200kg last year but that was with straps so just trying to get back up to that level without straps now. So the 180 felt quite easy last week. Doing deficits has definitely helped with this, one of my favorite exercises now.
 
I just want to get my squat and bench up now as that's what lagging behind.  




 
Nice one. Yeh having that power rack is a must especially from those weights and above. I found wearing belt at 140 on squat made a massive difference. Went from failing on 2 reps, 2 minute rest and got 6 clean reps out. Could be worth getting one if you don't already use...?
That 200kg is my dream for next couple months. But good to see other people lifting it. Good inspiration!

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
#49
Floydy
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Re: H0M3R_j4y's Journal 2017/03/07 10:32:41 (permalink)
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Dunno how I've missed your journal mate, but catching up a little this morning there's a good read in here. You certainly put in some graft.
Good luck on that 100kg front squat. I don't think it will be too far away for you.
Nice journal bud, keep at it
 
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Re: H0M3R_j4y's Journal 2017/03/09 10:04:35 (permalink)
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Floydy

Dunno how I've missed your journal mate, but catching up a little this morning there's a good read in here. You certainly put in some graft.
Good luck on that 100kg front squat. I don't think it will be too far away for you.
Nice journal bud, keep at it
 

 
Thanks Floydy, glad you've found it! The more the better I'm here for advice and critism.
 
JayBoy
Nice one. Yeh having that power rack is a must especially from those weights and above. I found wearing belt at 140 on squat made a massive difference. Went from failing on 2 reps, 2 minute rest and got 6 clean reps out. Could be worth getting one if you don't already use...?
That 200kg is my dream for next couple months. But good to see other people lifting it. Good inspiration!


The Power Rack is the best thing I ever bought! I already use a belt, helps me a lot. Just need to keep squatting more and I'll get there in time.
 
Week 8 Wednesday
 
Bench Press (slight incline) - 60 x 3, 70 x 3, 80 x 3, 87.5 x 3, 92.5 x 2
 
Deadlift (romanian) - 100 x 10, 110 x 10, 120 x 10, 130 x 6
 
DB Shoulder Press - 30kg x 8, 7 ,6
 
Bicep EZ Curls - 40kg x 12, 12, 12
 
Tricep Extensions - 25kg plate x 25, 20, 15
 
Another good workout. Everything felt nice, although failed the third rep of bench press at 92.5kg but I gave it a good go.
 
I'm beginning to think that for Bench Press just 3 reps per set is a bit on the low side, particularly on the lower weights. Its not taking me too long to finish before moving onto the next exercise. When I look at the numbers after I don't think there's enough volume. My original thinking was to not waste too much energy on the lower weights so I could give it more on the higher weights, but now I'm thinking I should try and incorporate more volume, which should in turn help increase strength?
I might try a pyramid set next time, with light set and the start (warm up) and an extra couple of sets (between 60-85% 1RM) after my maximum. Worth a try do you think? Or just stick with what I'm doing for now?
 
Deadlifts were using straps, and the last 2 sets got me panting a bit, but I enjoyed it.
 
Thanks for reading anyway.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#51
Brett
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Re: H0M3R_j4y's Journal 2017/03/09 12:01:48 (permalink)
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Other option just warmup with x3 reps for lighter sets, then do a 'work' set for 3x3 or 4x4 etc.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#52
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/03/09 13:19:13 (permalink)
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So do a couple of light sets but still with 3reps, then move onto the work set (in my case around 90kg) and do 3 sets of 3? Increasing the weight I manage to complete all reps?

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#53
JayBoy
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Re: H0M3R_j4y's Journal 2017/03/09 13:24:36 (permalink)
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Good session there.
Notice you vary your deadlifts styleeach session? Is there any reason for that or do you just like the variety?

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
#54
Brett
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Re: H0M3R_j4y's Journal 2017/03/09 13:55:33 (permalink)
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H0M3R_j4y
So do a couple of light sets but still with 3reps, then move onto the work set (in my case around 90kg) and do 3 sets of 3? Increasing the weight I manage to complete all reps?


Spot on.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#55
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/03/09 14:06:41 (permalink)
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JayBoy
Good session there.
Notice you vary your deadlifts styleeach session? Is there any reason for that or do you just like the variety?



My plan is to focus on the 3 main lifts - squat, bench and deadlift. 
 
So for example every Monday is squats, where I go heavy. I also add a lighter squat variation on the Wednesday and Friday to help strength, such as box/front/bands etc...
 
I do the same on the other 2 lifts for Wednesday (heavy bench) and Friday (heavy deadlift), making sure I use lighter variations of these on the other days. Romanian/fat-gripz/deficit for deadlifts, and DB flies/dips/DB shoulder press for bench.
 
I like to have a bit of variety, and it means that I'm training a variation of squat/bench/deadlift almost every workout.
 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#56
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/03/09 14:07:54 (permalink)
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Brett
H0M3R_j4y
So do a couple of light sets but still with 3reps, then move onto the work set (in my case around 90kg) and do 3 sets of 3? Increasing the weight I manage to complete all reps?


Spot on.




Cheers Brett, will give that a go next time then.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
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Re: H0M3R_j4y's Journal 2017/03/10 21:26:28 (permalink)
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Week 8 Friday
 
Deadlift - 70 x 3, 110 x 3, 150 x 3, 160 x 3
 
Box Squats - 70 x 12, 90 x 8, 100 x 6, 105 x 3
 
DB Rows - 30kg x 12, 12, 12
 
Crap workout today. Had a real sharp pain in the middle of my chest since Wednesday, I think I've pulled a muscle when failing that last rep on bench in my last workout. So pretty much every exercise was hurting so had to stop deadlift early as didn't want to risk hurting it more. Also had to skip dips and DB flies as I knew I wouldn't be able to do them without any pain.
 
Bit disappointed but I've had this before, should hopefully be better after the weekend. 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#58
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Re: H0M3R_j4y's Journal 2017/03/14 08:45:17 (permalink)
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Week 9 Monday
 
Squats - 70 x 2, 100 x 2, 110 x 2, 120 x 2, 130 x 2, 135 x 2, 135 x 2, 130 x 2 
 
Deadlift (fatgripz) - 100 x 5, 100 x 5, 120 x 5, 120 x 5
 
DB Shoulder Press  - 30kg x 9, 7, 6
 
DB Curls (fatgripz) - 12kg x 14, 12, 10
 
Scullcrushers - 32.5kg x 14, 12, 10
 
Great workout last night. Decided to increase volume on squats and did a few more work sets at higher weight like Bretts suggestion with bench. Really enjoyed it so will definitely be doing this more when time allows.
 
Feel like I'm stalling on the fatpripz deadlift, my grip is only just lasting on the last two sets. I might just add a couple of sets of just holding the bar till failure instead, to see if i can improve my grip that way.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#59
JayBoy
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Re: H0M3R_j4y's Journal 2017/03/14 09:09:34 (permalink)
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Nice volume of the squats there. With your deads Im guessing chalk while usinga fatgrip would not help grip wise?

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
#60
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