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Helpful ReplyHot!H0M3R_j4y's Strength Journal

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Brett
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Re: H0M3R_j4y's Journal 2017/03/29 08:46:49 (permalink)
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Oh and happy birthday mate!

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.
#81
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H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/03/29 10:51:30 (permalink)
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Brett
Hi mate personally I'd be asking for more if strength training is your goal. However so many factors eating, sleeping, training regimen and genetics all play a role. End if the day if you are happy and it's still progress then all the better!



At first I was thinking it should be more and that 5kg wasn't enough, but as I've always struggled to get any big numbers on my squats I think its ok. I do want more though, my goal is 2x bodyweight by the end of the year. Gonna have to step up my squat training I think. After week 12 I'm going to change my program a bit anyway, thinking about Wendlers 531 as I like its simplicity and its focus on the main lifts. Plus I'll be doing an Ostarine cycle so I'm hoping that will give me the boost I need.
 
I need to get myself weighed too, I don't even know what my BW atm. I'm guessing around 82kg.
 
 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#82
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/03/29 23:19:36 (permalink)
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Week 11 Wednesday
 
Bench - bar x 20, 70 x 6, 80 x 1, 90 x 1, 100 x 1, 105 x 1, 107.5 x 1
 
Calves - 100 x 30, 125 x 20, 150 x 10
 
Front Raises - 20kg plate x 20, 15, 10
 
Definately happy with that one! 107.5kg bench, which is 7.5kg more than last time. And it felt pretty comfortable as well, it took a while to lock out my arms but I managed it ok in the end.
 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#83
Brett
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Re: H0M3R_j4y's Journal 2017/03/31 08:15:27 (permalink)
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Have you considered stronglifts 5x5? That really got my squat up - almost 30kg on my previous 5RM in three months. Plus you are squatting 3x per weeks so you get pretty good at it.

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.
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JayBoy
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Re: H0M3R_j4y's Journal 2017/03/31 13:33:22 (permalink)
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Just catching up on this.
 
Still pulling some nice numbers. If your weights are going up then your obviously doing something right.

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
#85
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/03/31 22:19:34 (permalink)
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Week 11 Friday
 
Deadlifts - 70 x 8, 110 x 4, 150 x 1, 170 x 1, 180 x 1, 190 x 1
 
Front Squats - 70 x 8, 80 x 6, 90 x 2, 95 x 1
 
Pull Ups - BW x 10, BW+10 x 6
 
Had a tough day today, my 18m old daughter is ill and I had the day off work to look after her. Didnt get a great night sleep last night because of this as well and I haven't really eaten as well as would when I'm in my usual routine. I was lacking energy today which isn't what I need when testing deadlift 1RM! 
 
The 190 went up ok, I did put 200 on the bar ready to have a go but decided against in the end. My form needs addressing first. I've started to notice that my ass is going up quite a bit before the bar comes up off the ground, so it's more my back doing the bottom part of the lift rather than legs. Time to step back a bit I think. Get my form corrected, and also get my squat up, which should hopefully carry over into the bottom part of my deadlift.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#86
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/03/31 22:34:10 (permalink)
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Brett
Have you considered stronglifts 5x5? That really got my squat up - almost 30kg on my previous 5RM in three months. Plus you are squatting 3x per weeks so you get pretty good at it.


 
I tried stronglifts before, although it was a long time ago. What weight did you start at? I'm really not keen on the idea of starting with an empty bar. Thats why I liked the look of the Wendler 531, as it's all calculated from 90% of your 1rm. Plus even tho I don't compete, I like to focus on my powerlifting numbers. Who knows, I might compete one day as I really enjoy it.
 
Im willing to try any routine that should help me tho, squatting 3x a week does sound good. I suppose the best way to improve your squat is squatting more often! 
 
Oh and I finally weighed myself today, 83kg.  

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#87
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Re: H0M3R_j4y's Journal 2017/03/31 22:37:51 (permalink)
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JayBoy
Just catching up on this.
 
Still pulling some nice numbers. If your weights are going up then your obviously doing something right.




Thanks mate, I'm still happy with how it's gone, just maybe not progressed as quick as I like, particularly in squats!
 
I think I'm ready for this deload week, I'm going to do a bit of reading up and change my plan a bit now. I like to change every 12 weeks anyway, stops things from getting boring.
 
 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#88
Brett
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Re: H0M3R_j4y's Journal 2017/04/01 03:57:36 (permalink)
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H0M3R_j4y
Brett
Have you considered stronglifts 5x5? That really got my squat up - almost 30kg on my previous 5RM in three months. Plus you are squatting 3x per weeks so you get pretty good at it.


I tried stronglifts before, although it was a long time ago. What weight did you start at? I'm really not keen on the idea of starting with an empty bar. Thats why I liked the look of the Wendler 531, as it's all calculated from 90% of your 1rm. Plus even tho I don't compete, I like to focus on my powerlifting numbers. Who knows, I might compete one day as I really enjoy it.
 
Im willing to try any routine that should help me tho, squatting 3x a week does sound good. I suppose the best way to improve your squat is squatting more often! 
 
Oh and I finally weighed myself today, 83kg.  




I started a touch over 50% as I had been lifting for a few months before that.
 
Starting lighter gives you time to iron out any problems with form before you start loading weights on. 
 
At the end of the day you have to like what you do though.

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.
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H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/04/05 08:01:42 (permalink)
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Week 12 (deload) Tuesday
 
Squats - 85 x 20
 
Cleans - 50 x 8, 8, 8
 
DB Rows - 30 x 12, 12, 12
 
Calves - 100 x 30, 125 x 20, 150 x10
 
I'm training just Tuesday and Thursday this week as its deload week plus I've got a few things to get done ready for the Mrs' birthday on Friday. 
 
I decided to do a little challenge for myself with squats, so I put my current BW on the bar, and went for it, seeing how many reps I could get. Aiming to get at least 20. After 5 reps I thought this should be easy, after 10 reps not so much! From 15 reps onwards I was really feeling the burn! But I still got the 20 reps. I felt like collapsing after, but I really enjoyed it, so might try and fit them in more often.
 
Haven't really done cleans before, hence the low weight. This was more of a cardio exercise than strength. Would like to eventually be able to clean a respectable weight one day tho.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#90
JayBoy
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Re: H0M3R_j4y's Journal 2017/04/05 13:12:42 (permalink)
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H0M3R_j4y
Week 12 (deload) Tuesday
 
Squats - 85 x 20
 
Cleans - 50 x 8, 8, 8
 
DB Rows - 30 x 12, 12, 12
 
Calves - 100 x 30, 125 x 20, 150 x10
 
I'm training just Tuesday and Thursday this week as its deload week plus I've got a few things to get done ready for the Mrs' birthday on Friday. 
 
I decided to do a little challenge for myself with squats, so I put my current BW on the bar, and went for it, seeing how many reps I could get. Aiming to get at least 20. After 5 reps I thought this should be easy, after 10 reps not so much! From 15 reps onwards I was really feeling the burn! But I still got the 20 reps. I felt like collapsing after, but I really enjoyed it, so might try and fit them in more often.
 
Haven't really done cleans before, hence the low weight. This was more of a cardio exercise than strength. Would like to eventually be able to clean a respectable weight one day tho.




Im liking the BW squat challenge. Will be 'borrowing' this on my session for tomorrow.
post edited by JayBoy - 2017/04/05 20:34:34

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
#91
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/04/05 19:27:33 (permalink)
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JayBoy
 
Im liking the BQ squat challenge. Will be 'borrowing' this on my session for tomorrow.
 



Yeh it's a pretty good test actually! It was after reading Brett's journal seing him doing his widow maker sets that gave me the idea. Definitely worth a try. 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#92
Brett
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Re: H0M3R_j4y's Journal 2017/04/06 14:25:00 (permalink)
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20 rep squats are killer mate at any weight! Well done doing BW!

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.
#93
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/04/07 08:08:56 (permalink)
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Brett
20 rep squats are killer mate at any weight! Well done doing BW!



Cheers mate. I tried 20 rep squats a few years back and if I remember correctly I got up to just under 80kg, mind you I weighed a bit less then as well. Always good to come back to something feeling stronger.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#94
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/04/07 08:30:41 (permalink)
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Week 12 Thursday
 
Deadlifts - 110 * 4, 140 x 3, 150 x 2, 160 x 1, 170 x 1
 
Close Grip Bench Press - 20 x 10, 40 x 10, 50 x 10
 
Seated Military Press - 50 x 5, 60 x 5, 65 x 2, 70 x 1
 
Yesterday was a light day as its still de-load week.
 
I didn't want to go too heavy on deadlift but at the same time I also wanted to test myself to see at which point my form starts to suffer - like I said before I've noticed my arse is coming up first and I'm using more back than legs on the bottom part of my deadlift on the heavier weights. I did 160 without any problems, 170 went up fairly well too but I did notice in the mirror that that was when my form changed and I used more back than legs.
 
 
I wanted to test this just so I could get an idea of my true 1rm (with good form), ready for my next training plan. I've decided to go with the Wendler 531, will post details on that soon for you to see and critique if needed.
 
Military Press was also to gauge my 1rm in the overhead press.
 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#95
Brett
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Re: H0M3R_j4y's Journal 2017/04/08 08:21:47 (permalink)
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Nice work mate. Just be careful looking in the mirror while you are doing heavy lifts. You can hurt your neck or back. Better to vid and review that way.

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.
#96
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/04/08 21:54:57 (permalink)
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Brett
Nice work mate. Just be careful looking in the mirror while you are doing heavy lifts. You can hurt your neck or back. Better to vid and review that way.




The mirror is in front of me so it's not too bad.  Will try and get a vid done soon though just to get a side view. 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#97
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Re: H0M3R_j4y's Journal 2017/04/10 22:43:37 (permalink)
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Monday 10/04/17
 
Straight Leg Deadlift - 50 x 6, 6, 6
 
Close Grip Bench - 50 x 10, 10, 10
 
Pull Ups - BW x 10, 8, 6, 4, 2
 
DB Side Lateral Raises - 12kg (fatgripz) x 12, 10, 8, 6, 4
 
I've only gone and pulled another muscle again! Funny thing is, I have not got a clue how, I was fine all weekend, haven't done anything strenuous, but last night as I was chilling in front of the tv I started to notice that my right leg was feeling a bit dead, and my lower back was feeling very tight. So I tried a few stretches and a bit of foam rolling, but it didn't help much. Had a crap night sleep, and struggled to put my socks on this morning. So I've definitely pulled something, I just don't know how or when. Thankfully it has eased off as the days gone by (with the help of some pan killers!).
 
So I had to go light again today. I never do straight leg deadlifts, but this was more of stretching exercise than anything else, which I think helped. Pull ups were supersetted with the lat raises, my arms were feeling pretty pumped during that workout. They've already shrunk back to there normal rather puny size though!
 
I've got a busy few weeks coming up. This week I need to put a new fence up in the garden with my dad, and next week is a week off for Easter to have some family days out and stuff. So training will be a bit sporadic. I will train though, I just won't be doing it according to any set plan as yet. I'm also going to be starting an Ostarine cycle soon, so would rather be doing this with a proper plan set in place.
 
I've also got a 3 day stag do coming up in May, and a family holiday in June, so will have to work it around them somehow as well! 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#98
Brett
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Re: H0M3R_j4y's Journal 2017/04/11 12:31:59 (permalink)
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Nice little session there.
 
Another Osta candidate lol. Just make sure you do some research about it if you haven't already. Definitely wait until you are able to get back into training and eating consistently to maximise the benefits.
 
I'm waiting to do my cut after easter as there may be a few discrepancies otherwise lol.
 

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.
#99
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Re: H0M3R_j4y's Journal 2017/04/11 12:59:40 (permalink)
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Busy time for you there mate.
How did you find the straight deadlift with a sore back/pulled muscle?

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
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