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Helpful ReplyHot!H0M3R_j4y's Strength Journal

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Brett
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Re: H0M3R_j4y's Strength Journal 2019/02/11 16:57:35 (permalink)
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Just catching up mate. Some great work going on in this journal of late and you're sounding very positive.
 
Glad the test issue has been sorted very interesting about the SIS by all accounts it's a reliable brand.

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.
MyProtein The Myprotein range not only includes the finest quality bodybuilding staples such as: Whey Protein and Creatine Monohydrate, but are also spearheading the sports nutrition market with innovative products.
On The Flop
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Re: H0M3R_j4y's Strength Journal 2019/02/12 09:17:40 (permalink)
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Good news with the sauce mate. Massive ganiz in-coming!!!!!

“It ain’t all sunshine and rainbows”
 
Instagram = deank1971
H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/02/12 10:30:38 (permalink)
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Cheers all, its amazing what a blood test can do, its really put me in a good mood lol. 
 
Gonna start a proper 8 week blast next week and I can't wait.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
Ox
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Re: H0M3R_j4y's Strength Journal 2019/02/12 14:09:13 (permalink)
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Great new on the blood test results bud!
 
On a side note, i'm not keen on 531 anyways but I don't think it will progress you anywhere near as fast as you can and should while on gear, i'd look elsewhere for sure like Animal suggested. 531 IMO is massively over rated.
H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/02/12 15:05:09 (permalink)☄ Helpfulby Ox 2019/02/12 15:22:07
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Ox
Great new on the blood test results bud!
 
On a side note, i'm not keen on 531 anyways but I don't think it will progress you anywhere near as fast as you can and should while on gear, i'd look elsewhere for sure like Animal suggested. 531 IMO is massively over rated.



I know you don't rate it, its probably the only thing I disagree with you on lol.
 
I'll be looking into it this week at what 8 week plan I can cobble together that is russian based and incorporates training all 3 lifts alongside each other. But, if I can't find anything suitable, or I run out of time, it will be 531 doubled up.
It will have to be a proper plan though, as I don't like training blind now. I like to have weights, sets and reps already set in place as targets for each session. 531 makes this much easier.

 
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 2019/02/12 16:58:04 (permalink)
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H0M3R_j4y
Ox
Great new on the blood test results bud!
 
On a side note, i'm not keen on 531 anyways but I don't think it will progress you anywhere near as fast as you can and should while on gear, i'd look elsewhere for sure like Animal suggested. 531 IMO is massively over rated.



I know you don't rate it, its probably the only thing I disagree with you on lol.
 
I'll be looking into it this week at what 8 week plan I can cobble together that is russian based and incorporates training all 3 lifts alongside each other. But, if I can't find anything suitable, or I run out of time, it will be 531 doubled up.
It will have to be a proper plan though, as I don't like training blind now. I like to have weights, sets and reps already set in place as targets for each session. 531 makes this much easier.




I'm with you on this mate, I like the simplicity of 531 and the set/rep plan.  I ran it for about 2 years and made some good progress.  The thing is if you're making progress then why switch to something else?  It is worth listening to the others regard the gear though as I'm completely ignorant in that area. 
 
Nice pressing as well btw.
billy2shots
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Re: H0M3R_j4y's Strength Journal 2019/02/12 18:19:42 (permalink)
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I might be wrong but I think Animal ran 531 doubling up the exercises for quicker progress years ago. If not Animal then I'm thinking of someone else.
Definitely need to be 'assisted ' to make progress on two big lifts each session.
ANIMAL
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Re: H0M3R_j4y's Strength Journal 2019/02/13 09:21:39 (permalink)
+1 (1)
Yes I did.

I wouldn’t say 531 is overrated at all. In fact for a natty, I’d say it’s one of the best for consistent progress.Each workout you can either look for a weight PB or a rep PB so you always have something to aim for while doing the grunt work. But when on gear , it just isn’t enough volume.

I amended it to reflect the extra work capacity and recoveryability that gear brings.

Instead of taking 4 week between cycles (3 work weeks and a deload) you can get everything done in 2 weeks. Rinse and repeat and in a 12 week cycle you could have run it 6 times. The secret tho is to program your ‘max’ as 90% of 90%.

I would set up a 2 week block like this

Mon - Bench, Squat 5’s
Tues - dead, OHP 5’s
Wed - rest
Thur - Bench, Squat 3’s
Frid - dead, OHP 3’s
Sat - rest
Sun - rest
Mon- Bench Squat 1’s
Tues - rest
Wed - dead, OHP 1’s
Thur rest
Fri deload
Sat rest
Sun rest
H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/02/13 10:01:07 (permalink)
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Nails1981
 
I'm with you on this mate, I like the simplicity of 531 and the set/rep plan.  I ran it for about 2 years and made some good progress.  The thing is if you're making progress then why switch to something else?  It is worth listening to the others regard the gear though as I'm completely ignorant in that area. 
 
Nice pressing as well btw.



Its just one of those programs that I seem to get on with. It makes slow and steady gains, but because I've always been a hard gainer that's probably why it works so well for me. Its simplicity makes it so easy to program, all I have to do is just tweak the accessories to suit what I need, whether its strength, size or working on weak spots.
 
I totally get why people are saying that I need something more intense whilst on gear though, would be a waste otherwise. My previous 2 strength cycles were based on a PL peaking program (10 weeks), and I loved them as well. However, this next cycle will be 8 weeks, so it won't suit what I'm doing this time. So 531 doubled up seems like the best approach as I know it will work.
 
 

 
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 2019/02/13 10:05:48 (permalink)
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Cheers Animal, that's pretty much what I was going to do, just with slightly different training days. I've wanted to try 531 doubled up for a while as I know you rate it, so I'm really looking forward to seeing how it goes. I just need to make sure I pick my accessories wisely, as although my main lifts will be strength based, I want to build some size as well. 

 
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 2019/02/13 10:31:34 (permalink)
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Tuesday 12/02/19, 1+ week
 
Squats
70 x 5
100 x 5
120 x 5
137.5 x 3
152.5 x 3
 
Romanian Deadlift
70 x 12
100 x 12
120 x 12
 
Pendlay Rows
70 x 3x8
 
CG Bench
70 x 12
80 x 8
85 x 6
 
DB Shoulder Press
26 x 10, 7, 7
 
Squats felt heavier than I wanted last night, they moved fine though, but after the last 2 weeks strong squat sessions I was hoping for 1 or 2 more reps with the 152.5. I can't complain though, its still a rep PB at this weight. I ate a massive pudding yesterday, I thought it would be a good idea to get some cals in for squats but it made me feel a bit too full and not wanting to move after. Probably had a detrimental effect lol.
 
RDL's felt good, really pushed it on these and the straps helped me get my reps in. Rows also felt very strong, the 25kg plates are the correct diameter so the bar was the right height from the floor, ripped these up with no problems and the originally planned 5 reps felt so easy I did 3 sets of 8 instead.
 


 
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 2019/02/13 11:03:02 (permalink)
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My 50mm thick rope arrived yesterday, after seeing Nails use some in his log for pull ups I wanted to make one myself, so I was having fun with that project yesterday when I got home from work.
 
As I'm a bit of a perfectionist, and like to do a proper job when making things, taping the ends up with duct tape just simply won't do. So I also got some large heat shrink tubing, a heat gun, and some spray adhesive.
I put a bit of tape on first so I could cut off a 1m length without it fraying, then sprayed the end with glue, cut off a short length of heat shrink and shrunk it into place. Bobs your uncle, a perfectly neat end that not going anywhere (hopefully).
 
I haven't used it properly yet, but I had a little hang from them yesterday just to see how it felt, and I know it will be a tough move! Really tests your grip, so should be a good variation for me to use every so often.
 
Attachments are not available: Download requirements not met Attachments are not available: Download requirements not met
 
I now have 4m of rope left, so if anyone wants one making, then I will happily make one for them. I was tempted to try and sell some on ebay, as you can't get 50mm thick one ready made for pull ups anywhere. But as a test run I might as well see if any of my fellow muscle talkers wants first dibs. I would probably sell them for £25 each on ebay, but here I will let you have them for £20 (postage included), which would just about cover my costs. Let me know if you are interested. I may put a message on the classifieds section to hopefully get the message out.
post edited by H0M3R_j4y - 2019/02/13 11:38:00

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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 2019/02/13 11:26:21 (permalink)
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Also, a revelation yesterday in the Homer household. My wife asked me to 'PT' her in my gym lol. I of course told her I will be happy to, but she can't be coming up with excuses all the time like shes too tired or isn't feeling up to it because she has already 'been on her feet all day' lol. She never sticks to anything, so I'll be amazed if she manages 2 weeks tbh. She started her running club again yesterday after dropping out of it the previous time. 
 
So we agreed every monday and friday she will be training in the garage with me, similar to what I will be doing, basing it on the 4 big lifts. But starting with an empty bar or a kettlebell, maybe even a broom handle might be better for learning her squat, as she is as weak as they come, and can't even squat BW without losing form. I can't moan about that though, she is around a size 4-6 I suppose. But I need to do a bit of reading up just to make sure I don't break her lol.
 
I'm looking forward to it actually, I really hope she loves it, I've told her to train for years, and have offered to train her several times. She has zero self confidence, and has borderline body-dysmorphia. I keep telling her all she needs to do is squat more lol, it will make her look and feel better, and therefore feel sexier, which is a win for both of us then 
 

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
On The Flop
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Re: H0M3R_j4y's Strength Journal 2019/02/13 11:36:43 (permalink)
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Be awesome training with your misses mate, I bet she loves when the results start showing!!
 
Looking forward to the vid of your rope pull ups!!

“It ain’t all sunshine and rainbows”
 
Instagram = deank1971
H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/02/13 11:42:52 (permalink)
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On The Flop
Be awesome training with your misses mate, I bet she loves when the results start showing!!
 
Looking forward to the vid of your rope pull ups!!



I know she would, she's just impatient so if she doesn't see results in the first month then she will end up not bothering. Which is why I am going to focus her on building strength up, at least that way, even if she doesn't see any difference, she will certainly feel it because she will be getting stronger and lifting heavier weights each week. Simples.
 
Plus, I will have the added bonus of her looking super hot! She already has a great bum, but if she was to squat regularly, my god she would give most of the instagram hotties a run for there money. I can only dream 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 2019/02/13 11:54:13 (permalink)
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Nice work on the rope mate, looks great.  I've done bugger all with mine and it's lasted years so I expect yours to be good for life.  Watch for skin tears when you first start using it, once skin starts to split STOP.  Learn that lesson the hard way.  It takes a few weeks for your hands to toughen up a bit but once they do you'll be good to go anytime you feel.  Your thumbs will be the limiting factor, they will fail first (and you'll likely get thumb doms).  After all that though you'll have a big increase in your real world hand strength.
 
Looks like you'll be getting extra cardio in training the Mrs, lots of loading and unloading the bar.  Always the way when there's a big strength gap between you and your lifting partner.   Should be fun though, it will give her some insight into what you're doing and the effort it takes to achieve it. 
dirtyvest
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Re: H0M3R_j4y's Strength Journal 2019/02/13 16:38:45 (permalink)
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I've got some old rope like that laying about.
 
Good luck on PTing the Mrs. Mine was a complete nightmare when I ever tried to help her out. I should have charged her and seen if she was equally as stubborn.
 
Squats moved well by the looks of it despite the feels.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal
billy2shots
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Re: H0M3R_j4y's Strength Journal 2019/02/13 19:02:30 (permalink)
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Love the rope idea. Must be great for grip strength like you say but also forearms.
Last summer while away with mates we did some pull-ups using a towel hooked over the pool side apparatus. I say we, they just dangled there. I remember having throbbing forearms afte a couple of sets.
Beat the throbbing head from the previous nights festivities.
Ox
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Re: H0M3R_j4y's Strength Journal 2019/02/13 20:06:14 (permalink)
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Nice rope bud...I have just taken down a load of ropes at school I work at...the old climbing ropes, got loads of them lol.
 
Nice one on training the missus and good luck...been there done that with the ex lol.
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Re: H0M3R_j4y's Strength Journal 2019/02/14 09:32:26 (permalink)
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Wednesday 13/02/19, 1+ week
 
Bench
bar x 20
50 x 10
70 x 5
82.5 x 5
95 x 3
105 x 3
 
Floor Press
60 x 8
70 x 8
80 x 8
90 x 7
 
BB Standing Calf Raises
140 x 20,16, 12, 10, 8
 
Rope Pull Ups
BW x 10, 8, 6, 4
...superset with...
Overhead Tricep Extensions
20kg plate x 25, 25, 20, 20
 
Felt pretty good last night in the gym with plenty of energy. Bench moved ok, 3rd rep was truly my last though and didn't attempt a 4th. Floor press was also good and increase the weight of my top set to 90, really had to push hard on the last few reps, tried for an 8th but failed, luckily I'm slim so just let the bar fall down above my mid-section and crawled out lol.
 
Rope pull ups were awesome, great movement. Quite glad I banged out 10 on my first go, I thought I would be lucky to get 6 with my shoddy grip, but 10 was the limit, I had more in me back wise, but my arms were trembling a bit by then. It's quite mad because of the natural twist of the rope, as you work through your reps your hands start to turn inwards inwards, which I wasn't expecting. So the final reps are using different muscles to when you started, which makes it even tougher. So after a couple of sets of these, along with super-setting tri's, my forearms were pumped.
 



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