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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 2017/04/11 13:32:27 (permalink)
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JayBoy
Busy time for you there mate.
How did you find the straight deadlift with a sore back/pulled muscle?



Sore! But it wasn't anything serious so I knew it was quite safe to do. I was just keeping everything tight and slowly lowering the weight then bringing it back up just to help stretch it out a bit, bit like doing weighted stretches really. I'm not very supple at all so I couldn't go down too far anyway. I think its helped because I'm feeling much better today.
 
I've been trying to do stretching every evening since January (new years resolution lol) anyway but I've had a bit of a lapse the last few weeks. It's painful tho! I'd much rather lift weights haha.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
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H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/04/17 21:54:16 (permalink)
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Monday 17/04/17
 
Squats - 70 x 10, 100 x 6, 110 x 4, 120 x 2, 130 x 1
 
DB Bench Press - 30 x 12, 12, 12
 
Seated Military Press - 60 x 3, 50 x 6, 40 x 8
 
Dips - BW x 10, 8
 
Been a busy week last week so unable to fit any training in. I hate being out of routine sometimes. It's nice to have the break from work and do other stuff but if I'm out of routine I find it hard to eat enough and also tend to skip training.
 
On the other hand I've got a nice new fence at the bottom of my garden, that was a workout on its own. I do love a bit of hard labour every so often.
 
This week will likely be the same, got a lot on with the family but I'll try and fit some training in when I can. 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
Brett
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Re: H0M3R_j4y's Journal 2017/04/19 13:20:11 (permalink)
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Life does get in the way way, doesn't it.
 
When I am confined to the yard I like to think of it as 'conditioning' 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.
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/04/21 20:43:39 (permalink)
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Brett
Life does get in the way way, doesn't it.
 
When I am confined to the yard I like to think of it as 'conditioning' lol.




It sure does, conditioning does make it sound better though to be fair. If I didn't lift at all for a couple of weeks I'd find it so much harder when I get back into it.
 
Thursday 20/04/17
 
Deadlifts - 70 x 10, 110 x 6, 140 x 4, 150 x 3, 160 x 3
 
CG Bench - 60 x 10, 8, 6
 
Calves - 100 x 30, 125 x 20, 150 x 10
 
DB Rows - 30 x 12, 10, 8
 
All lifts felt good, not gong too heavy at the moment as this is only 'conditioning' lol.
 
Can't wait to get into my new plan though. I'm going to be doing Wendler's 531, although I won't be starting it properly until after I get back from this stag do in 2 weeks time. Also I won't be starting my Ostarine cycle until my holidays are out of the way. 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/04/25 10:19:42 (permalink)
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Monday 24/04/2017
 
Squats
Bar x 12
85 x 5
97.5 x 5
112.5 x 5
 
Close Grip Bench Press
55kg x 12, 12, 10, 8, 8
 
Bicep Curls
12kg DB (fatgripz) x 12, 12, 10, 8, 8
 
This is my first day of using 531, although as I am going on a stag do next wednesday this is only a taster week really. Will start again with the same weights the week after I get back. Then I am going to do a full 4 week cycle of the 531 program, week off for my holiday, and then after that it'll back to normal training routine with minimal interruptions. Also will be starting Ostarine cycle then.
 
Enjoyed it though, nice session and went fairly quickly which is what I want at the moment. The assistance exercises were super-sets to speed things up.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/04/25 10:51:09 (permalink)
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For anyone who is interested here is my 531 training plan. Its a 4 week cycle calculated from a training max which is based on 90% of my current max lifts (with good form).
 
My current PBs with good form are:
 
Squat - 142.5kg
Bench - 107.5kg
Deadlift - 165kg
Overhead Press - 70kg
 
Therefore my training max (90%) is:
 
Squat - 130kg
Bench - 97.5kg
Deadlift - 150kg
Overhead Press - 65kg
 
I've tried to mix it up with the assistance exercises and implement as many of the ones I like as I can. But I will change them as I go along if I want to, as long as I stick to completing the main lifts properly then it doesn't matter. This is one of the reasons I went for the 531, the simplicity of it and also if I am pushed for time I can just focus on the main lift and should still make progress.
All assistance exercises will be based on completing at least 50 total reps, over any number of sets.
 
I cant post an image of my plan on here just yet, as dropbox is blocked at work. So will upload tonight/tomorrow
 
 
 
 
 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
JayBoy
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Re: H0M3R_j4y's Journal 2017/04/25 12:59:33 (permalink)
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Nice PB's there. What are your training aims for this year? You still looking to increase PB's now?

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
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/04/25 14:10:03 (permalink)
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JayBoy
Nice PB's there. What are your training aims for this year? You still looking to increase PB's now?




Yes pretty much. My aim by the end of the year was to get 1.5xBW bench, 2xBW squat, and 2.5xBW deadlift. These aren't be-all-and-end-all though, just to put on some mass and increase overall strength is mainly what I want.
I'm not bothered about a bit of fat gain in the process, it should be easy enough for me to lose it when i want to. I just want to get stronger.
 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/04/25 20:21:27 (permalink)
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Plan is to increase training max after every four week cycle. Wendlers rule is a 5kg increase for squat and deadlift, and 2.5 kg increase for for bench and OH press, but I may double the increments for the first 2 or 3 cycles if I feel like I can handle it. Hopefully the Ostarine may help me with this lol.
post edited by H0M3R_j4y - 2017/04/27 13:20:59

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/04/26 22:39:09 (permalink)
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Wednesday 26/04/2017
 
Bench
65 x 5
75 x 5
85 x 5
 
Front Squats
60kg x 5x10
 
Calves
150kg x 5x10
 
Looks like the images I previously posted of my training plan aren't working. Stupid Dropbox!
 
I'll try and post my plan up tomorrow, but it looks like I'll prob just have to take the time to write it all out in a post!

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
Brett
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Re: H0M3R_j4y's Journal 2017/04/27 11:53:31 (permalink)
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You can always upload images to MT. Just have to get each one under 200kb (I think.)
 
Nice start.

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.
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/04/27 12:50:50 (permalink)
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Brett
You can always upload images to MT. Just have to get each one under 200kb (I think.)
 
Nice start.



Cheers mate, I know its only early on but really liking this plan so far. Looking forward to getting really stuck into it and making some progress.
 
Can you see the images yet? If not how do I upload them to MT?

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
Brett
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Re: H0M3R_j4y's Journal 2017/04/27 12:57:49 (permalink)
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Can't see pics. You have to go 'open full version' link just above the reply box.
 
In that there is a button you can 'upload to server'. Once uploaded you just click where in your reply you want the image and click the uploaded pic. Hey presto! 

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.
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/04/27 13:25:51 (permalink)
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Cheers Brett, allowance is 200kb total so will be done in 2 separate posts.
 
Training Plan Weeks 1 and 2:
Attachments are not available: Download requirements not met

Attachment(s)

Attachments are not available: Download requirements not met

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/04/27 13:27:48 (permalink)
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Training Plan Weeks 3 and 4:
Attachments are not available: Download requirements not met

Attachment(s)

Attachments are not available: Download requirements not met

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
Brett
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Re: H0M3R_j4y's Journal 2017/04/27 13:30:26 (permalink)
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Can see them now. Certainly looks like a plan! 

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.
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/04/27 13:52:41 (permalink)
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I do like a good plan lol. I originally wanted to have a smaller variety of assistance exercises but there was too many that I like doing that I still find beneficial. So like I said before, depending on how the plan goes I may change the assistance exercises as I go along and probably condense them down a bit. We'll see what happens.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/04/29 20:10:59 (permalink)
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Friday 28/04/17
 
Deadlifts
97.5 x 5
112.5 x 5
127.5 x 5
 
Dips
BW x 20, 12, 8
 
Front Plate Raises 
12, 10, 8
 
Everything felt good on the deadlifts, I am doing a light warm up set as well in all main lifts but just not logging them on here.
 
Assistance exercises I had to cut short and not do 50 reps total as I had a mates retirement drink I needed to attend.  I train in the evening so didn't want to get there too late. 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
Brett
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Re: H0M3R_j4y's Journal 2017/05/02 03:15:51 (permalink)
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Time to throw some weights on those dips bud! Good stuff!

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.
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/05/02 08:24:18 (permalink)
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Brett
Time to throw some weights on those dips bud! Good stuff!



Yeh will do next time mate. Still taking it easy at the moment. Going on stag do tomorrow (Wednesday) so will start adding weight after then.
 
Monday 01/05/17
 
Overhead Press
42.5 x 5
50 x 5
57.5 x 5
 
Romanian Deadlifts - 100kg - 10 x 5
 
Tricep Extensions - 20kg plate - 20 x 5
 
My overhead press day will usually be on the Saturday, so I will be able to start each new week on the Monday, but this time I just did it the following Monday instead as I won't be able to complete a full week this week.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
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