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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 Strength Journal 2019/01/24 10:55:48 (permalink)
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ANIMAL
The curse of the infamous bodymax plates. The fact they decided to be non standard size just annoys me lol!

But.. I wouldn’t put them on blocks . Not being able to keep your back in position while rowing shows you more mobility is needed in hips, glutes, hams and erectors. Humans have just become the most inflexible inferior beings from years of being sat down (desks, sofas etc). We should all be able to bend over and put our hands flat on the floor with just a slight kink in the knee. But hardly anyone can even touch their toes.

And guys with very long arms would even be doing pendlays from a deficit in order to get into correct position.

I would keep it as is, you will get more carryover from that lower position and it will force you to work hard on that mobility.



Agreed, improving mobility will always be the best solution. I still can't touch my toes though lol.
 
Yeh the bodymax plates do a great job, but when I bought them I didn't know the importance of the standard bumper plate size. I have since bought the 25kg bodymax plates, as they are the correct diameter, so as long as I have them on first (which I do in most cases) I'm ok. I need to get some technique plates made so I can practice the olympic lifts properly. I could get some waterjet cut out of some 12mm mild steel easily enough, I just haven't asked my mates to do it yet.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
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JayBoy
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Re: H0M3R_j4y's Strength Journal 2019/01/24 13:12:11 (permalink)
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Some banging sessions mate. Why not fancy deads?

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
dirtyvest
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Re: H0M3R_j4y's Strength Journal 2019/01/24 16:46:01 (permalink)
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Love a bit of live comedy, atmosphere always makes them better than you think. My Mrs isn't in to comedy at all the miserable bugger but saw Jack Dee and Ross Noble a few years back and they were both fantastic, Ross Noble is particularly awesome live

Limits, like fear, are often just an illusion: MJ 12/9/09
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H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/01/25 09:43:05 (permalink)
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JayBoy
Some banging sessions mate. Why not fancy deads?



Just fancied something different, will be back on them next week.
 
dirtyvest
Love a bit of live comedy, atmosphere always makes them better than you think. My Mrs isn't in to comedy at all the miserable bugger but saw Jack Dee and Ross Noble a few years back and they were both fantastic, Ross Noble is particularly awesome live



I love stand-up, although its not very often I go to any live events. Been to a couple of the big gigs, Micky Flanagan's recent one at the 02 in London was good, and I saw Lee Evans in Birmingham ages ago for his roadrunner tour, although he was past his best by then and it wasn't as funny as his earlier material.
 
This one with Russel Kay was just a small venue in the cellar of a quirky coffee shop, only about 100 people, but he was really good. Testing out material for his next tour but the majority of it got plenty of laughs.
I love Jack Dee actually, I think its because he moans about everything I tend to moan about lol. I haven't seen much of Ross Noble but the clips I've seen online have been hilarious, its really clever how he goes off on such a tangent with his jokes yet they remain funny.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
RAD#1
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Re: H0M3R_j4y's Strength Journal 2019/01/26 02:24:12 (permalink)
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Jack dee funny as fcuk 
 
How you feeling on the cruise ?

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Re: H0M3R_j4y's Strength Journal 2019/01/26 02:24:13 (permalink)
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Jack dee funny as fcuk 
 
How you feeling on the cruise ?

Bones heal, pain is temporary, and chicks dig scars
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Brett
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Re: H0M3R_j4y's Strength Journal 2019/01/26 19:25:24 (permalink)
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Not familiar with many of the names on here, but if you ever have a chance to see Danny Bhoy he is bloody funny. Seeing him in March when he next hits town.

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H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/01/28 10:44:16 (permalink)
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RAD#1
Jack dee funny as fcuk 
 
How you feeling on the cruise ?

 
Yeh pretty ok at the moment, I'm interested to see what my bloods tell me in a couple of weeks time though.

Brett
Not familiar with many of the names on here, but if you ever have a chance to see Danny Bhoy he is bloody funny. Seeing him in March when he next hits town.


Can't say I've heard of him, will see if I can find anything on YT.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/01/28 10:53:14 (permalink)
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Saturday 26/01/19

 
Military Press
bar x 20
40 x 5
60 x 5
67.5 x 5, 5, 5, 3, 3
40 x 12
 
Seated Calf Raise (machine)
150 x 12, 10, 8, 7, 6, 5, 4
 
Bicep Curl (machine)
40 x 20, 16, 12, 8
...superset with...
Tricep Extension (machine)
40 x 20, 16, 12, 8
 
Strict press was always gonna be a close one. Quite pleased that I managed the full 5 reps for the first 3 sets tbh as it felt heavy, but 4th and 5th sets just could get past 3 reps. Next time will drop the sets/reps to 4x4, not sure whether to increase the weight to 70kg next time or play it safe with 67.5kg just to see if I can manage that one first. Feeling good with these though, couple of people I knew in the gym said I was looking good as well, but it could have just been the pump from pressing. Plus my protein dynamix gym shirt is a nice fit so that always helps lol.
 

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
Nails1981
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Re: H0M3R_j4y's Strength Journal 2019/01/28 11:16:20 (permalink)
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Looking good mate, quality sessions going here.
On The Flop
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Re: H0M3R_j4y's Strength Journal 2019/01/28 12:22:54 (permalink)
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Work up to the 70kg and then back off if you find it difficult mate. You have +70 in you all day long brother!!!

“It ain’t all sunshine and rainbows”
 
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dirtyvest
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Re: H0M3R_j4y's Strength Journal 2019/01/28 16:25:01 (permalink)
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It can certainly be argued that judging by that session 67.5 for 4x4 wouldn't be an issue to complete... it would also be a significant drop in volume compared to this week. 70 will still be a drop but at least you are resetting with a new weight and looking to build it back up

Limits, like fear, are often just an illusion: MJ 12/9/09
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Ox
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Re: H0M3R_j4y's Strength Journal 2019/01/28 20:42:30 (permalink)
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If this is my old program go with 67.5kg 4x4 and build back up bud.
JayBoy
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Re: H0M3R_j4y's Strength Journal 2019/01/28 20:49:58 (permalink)
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Always good when the compliments come at ya. Shows your doing something right. Are you working to a 1RM target?

Make me stronger!
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Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
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Squat - 175kg
Deadlift - 212.5kg
H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/01/29 09:52:06 (permalink)
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Nails1981
Looking good mate, quality sessions going here.



Cheers Nails
 
On The Flop
Work up to the 70kg and then back off if you find it difficult mate. You have +70 in you all day long brother!!!



I know I've got the 70 for reps, just not sure if I've got it for 4x4 thats all.
 
dirtyvest
It can certainly be argued that judging by that session 67.5 for 4x4 wouldn't be an issue to complete... it would also be a significant drop in volume compared to this week. 70 will still be a drop but at least you are resetting with a new weight and looking to build it back up



Ox
If this is my old program go with 67.5kg 4x4 and build back up bud.



As its Ox's program I will go with his advice and do the 67.5 for 4x4 first.
I tend to add drop sets on after anyway so I will just do more of them to keep the total volume the same.
 
JayBoy
Always good when the compliments come at ya. Shows your doing something right. Are you working to a 1RM target?



I have to give the Testosterone credit here as well tbf. Although my blast didn't give me the huge strength gains I was hoping for, it has certainly given me a more defined look. My traps in particular, my shoulders have always been pretty good even when natty but they look more rounded now as well. Plus I'm lighter, currently around 86kg which is giving me a better shape.
 
Yep, working up to a 1RM, plan is to smash the 80kg and then some more hopefully. I would like to be able to do a BW press for a single tbh.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/01/29 09:59:40 (permalink)
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Monday 28/01/19 - 5+ week

 
Squats
70 x 5
105 x 5
120 x 5
137.5 x 6
 
Romanian Deadlift
70 x 12
100 x 10
120 x 8
 
Pendlay Rows
60 x 3x8
 
CG Bench
70 x 12, 10, 8
 
DB Shoulder Press
26 x 10, 7, 5
 
Squats felt strong and moved great, got a solid 6 reps on the top working set as well which was nice.
Pendlays also felt much better, the 20's have the slighty bigger diameter although not quite standard bumper plate size but made it easier. Form was good and felt strong as well so pretty confident I can go up to 70 on these next time.
Bench and SP were kept light and good a good pump from these at the end. No vid's on here as it's becoming a bit of a pain uploading them through my phone while at work so I'm just going to save the max attempts or lifts needing critique for here, will still be posting all vids on IG though as its so much easier and quicker.
 

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
ANIMAL
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Re: H0M3R_j4y's Strength Journal 2019/01/29 13:27:06 (permalink)
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imo 5/3/1 is a very slow burner. volume is just too low (i know you're doing more hypertrophy stuff  right now) but now you're on the sauce, you should look into playing around with it a bit. i got great results hitting each twice a week by double upping on the compounds. something to think about when the hypertophy block ends
 
can you strict press at home?
H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/01/29 13:49:10 (permalink)
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ANIMAL
imo 5/3/1 is a very slow burner. volume is just too low (i know you're doing more hypertrophy stuff  right now) but now you're on the sauce, you should look into playing around with it a bit. i got great results hitting each twice a week by double upping on the compounds. something to think about when the hypertophy block ends
 
can you strict press at home?



I'm only cruising at the moment, so I'm happy with the lower volume for now. But I do want to double up the frequency like you recommended last time, so will do that when I go back on a cycle.
 
I can do seated strict press at home, as well as seated pin press, so yes definitely doable.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
JayBoy
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Re: H0M3R_j4y's Strength Journal 2019/01/29 13:57:57 (permalink)
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6 reps is decent mate - are you still getting wrist niggles with squats or has that gone now?

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
H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/01/29 14:14:15 (permalink)
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JayBoy
6 reps is decent mate - are you still getting wrist niggles with squats or has that gone now?



Wrists are good mate. Still a bit tight at times but no real pain when squatting anymore, part of my squat warmup is giving my wrists a good stretch beforehand so thats definitely been helping.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
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