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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 2019/02/20 08:35:11 (permalink)
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dirtyvest
Do you chalk up for the rope work? There will always be some finger crushing I'm afraid, I remember it well and no it doesn't get that much easier to tolerate but chalking up well helps to stop it all slipping together



That must have been what it was then, as I chalked up the first time, but not this time, didn't even realize I hadn't until now lol. Chalk is a must from now on then.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
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Re: H0M3R_j4y's Strength Journal 2019/02/20 08:36:20 (permalink)
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Brett
Pressing is progressing well mate! Nice one!



Cheers pal.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
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Re: H0M3R_j4y's Strength Journal 2019/02/21 10:39:38 (permalink)
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Wednesday 20/02/19 , 5+
 
Deadlifts
70 x 10
110 x 5
140 x 5
160 x 5
180 x 6
 
Seated OH pin press
40 x 5
50 x 5
60 x 8
 
CG Bench
70 x 10
80 x 8
90 x 5 (failed 6th)
 
Standing BB Calf Raises
140 x 20, 16, 12, 12
 
Deads felt good, I hit 180 for 6 a couple of weeks ago so would have liked an extra one last night but the last rep felt just a bit too much for me to want to try for it, happy with this though, +1 more on top of the planned 5 so programmed weights seemed about right.
 
OHP I didn't want to push myself too far on this, as I'm not really following 531 for this. I'm still currently using Ox's plan for OHP which is saved for Saturdays and its going well so not changing anything, so OHP in the week is going to be kept light(ish) for now. 

 
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 2019/02/21 10:44:14 (permalink)
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Nice work brudda!!!!
 
When you going for the new O/H PB??

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Re: H0M3R_j4y's Strength Journal 2019/02/21 11:18:07 (permalink)
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On The Flop
Nice work brudda!!!!
 
When you going for the new O/H PB??




Cheers Flop.
 
No date set in stone for the PB attempt, it just happens when it happens. The plan started at 5x5, and works down to a 1x1 as the weight goes up. This Saturday I'm just starting the 3x3, so should be a few more weeks yet. I'm hoping that when I start doing the doubles I should be able to drag that out for a quite while lol. 

 
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 2019/02/21 13:20:20 (permalink)
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180 for 6 is awesome mate. Great work. Are you belting for the 180 or saving for heavier lifts?
 
 

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Current PB's
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H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/02/21 15:53:17 (permalink)
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JayBoy
180 for 6 is awesome mate. Great work. Are you belting for the 180 or saving for heavier lifts?
 

 
Cheers. I belt up from 140-150kg and upwards, unless I forget to put it on that is lol.
 

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
odyysey
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Re: H0M3R_j4y's Strength Journal 2019/02/21 16:17:20 (permalink)
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That is good going for the paused bench reps, pal. Takes a lot of concentration to maintain tension when paused.

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dirtyvest
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Re: H0M3R_j4y's Strength Journal 2019/02/21 19:25:11 (permalink)
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Smart session and you may not have had 7 on the DL but your hitting the goals

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RAD#1
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Re: H0M3R_j4y's Strength Journal 2019/02/22 00:04:03 (permalink)
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Solid graft going on there mate ,smooth as hell on them rope pulls awesome stuff

Bones heal, pain is temporary, and chicks dig scars
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Re: H0M3R_j4y's Strength Journal 2019/02/22 08:45:40 (permalink)
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odyysey
That is good going for the paused bench reps, pal. Takes a lot of concentration to maintain tension when paused.

Cheers mate I'm loving how the paused bench is going right now, I'm hoping I can maintain it as the weight goes up.
 
dirtyvest
Smart session and you may not have had 7 on the DL but your hitting the goals

Cheers my reps are working well for me at the moment, so it must be programmed about right.

RAD#1
Solid graft going on there mate ,smooth as hell on them rope pulls awesome stuff

The rope pulls are a real test, way more than I expected, which can only be a good thing!



 

 
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 2019/02/22 09:13:27 (permalink)
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Took my lad to MMA yesterday as he is doing every Thursday now as well, so I might as well make the most of my membership and go in the gym. Thursday is usually a rest day but I am going to just do a bit of cardio now, with some arm work added on at the end just because I can.
 
My fitness is shocking so just some steady state cardio for now just to get myself used to it and get my lungs working, I run out of breath going up the stairs at work so I need to improve this without a doubt. Once I've built up a bit of tolerance to it I will then switch it up to more HIIT stuff.
 
One of the main reasons I've avoided cardio is because I don't want it to affect my strength goals. I lose weight easily, and cardio would just make that worse. However, I am now wise enough to know that this is not a good enough excuse, and plenty of strength athletes do cardio, so I will need to start doing some proper cardio that will complement my strength goals.
 
So yesterday I did about 5 mins ski/cross trainer, 20 mins treadmill, and around 8 mins bike - total boredom throughout as well lol. Then some heavy tricep extensions.
 

 
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 2019/02/22 20:03:45 (permalink)
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The 531 program is designed to work the big 4 with a specific loading and intensity waves. I do not think it’s wise that you should be running a different program for one lift while running 531 for the others. Plans are put together for a reason, and being able to recover and keep progressing on all lifts is the main reason!

H0M3R_j4y
Deadlifts this week start with top working sets of 180 for 5+ reps, then 190 for 3+ reps, then 200 for the 1+ reps. Then a deload session, and then increase again.


As you are blasting, you probably don’t need to deload as much, def play it by ear based on how you feel.
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Re: H0M3R_j4y's Strength Journal 2019/02/23 05:58:17 (permalink)
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Personally I feel if you are hitting your targets then why not mix routines. Especially if blasting. It’s good to prioritise one over the other though.

Nice work bud!

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ANIMAL
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Re: H0M3R_j4y's Strength Journal 2019/02/23 15:15:08 (permalink)
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Brett
Personally I feel if you are hitting your targets then why not mix routines. Especially if blasting. It’s good to prioritise one over the other though.



You can run different programs for each lift but they must work together, especially for strength training. The body gets strong as a whole , you don’t just get strong shoulders or strong legs.

When you strength train, you are not training individual muscles, you are training your CNS to accept heavier and heavier loads over time. All programs follow the same concept.. high volume which drops over time, building up to a high intensity, and then a peak. If you mix and match programs from different lifts,they should follow that same volume/intensity wave. You don’t want heavy doubles OHP one day then high volume bench the next workout.. they should all build at the same time. And as he’s running a quick rinse and repeat program(doubled up 531), his CNS recovery is going to be all over the shop if he has mex effort high intensity bang in the middle

I made a quick graph with my finger to show how OHP (in red) would contest with the other lifts (in blue)



Not saying it won’t work, especially as it’s his first proper blast, I just think everthing you do should be as optimal as possible.
post edited by ANIMAL - 2019/02/23 15:17:06
dirtyvest
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Re: H0M3R_j4y's Strength Journal 2019/02/23 20:04:05 (permalink)
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Best graph ever

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H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/02/25 09:35:09 (permalink)
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LOL at DV, a graph is a graph, and Brett will no doubt love that graph!
 
Cheers Animal, I agree with what you are saying with 531. The way it is designed, its not really ideal to run it alongside other programs. I wanted to bring back 531 for its simplicity, however at the moment my OHP is progressing well with Ox's 5x5 down to 1x1 plan, realistically I should only have a few weeks of this left as the weight is getting close to my previous 1RM now, so it made sense to me to just leave as is. I've only been training OHP heavy once a week anyway on Saturdays, and now with this 531 doubled up I will be training it twice, but in the mid week session I'll be keeping it light just so that it should really affect anything else too much. Once I hit a new PB I will revert it straight back to 531. 
 
But Brett you are also correct in that you can run programs alongside each other, like I have with Russian Masters and Ed Coans programs on my last couple of strength cycles. It depends on the program though, 531 doesn't really allow this 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 2019/02/25 10:19:19 (permalink)
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Friday 22/02/19, 3+
 
Squats
70 x 5
100 x 3
117.5 x 3
132.5 x 3
150 x 4
 
Bench
bar x 20
50 x 10
77.5 x 3
90 x 3
100 x 4
 
Pendlay Rows
70 x 3x10
 
Dips
BW x 12
BW+10 x 10
BW+15 x 8
 
Squats felt heavy last week, I would have liked a 5th rep but the 4th was a little bit of a battle half way so knew that was my max. Bench felt similar, I've done 100 for quite a comfortable 5 paused reps before so was a bit dissapointed with just the 4 reps this time. Never mind, its still progress. 
 
The rows however felt really strong and I'm ready to up the weight on these, dips I hit my usual reps.

 
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 2019/02/25 10:32:46 (permalink)
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Saturday 23/02/19
 
Military Press 
bar x 20
40 x 5
60 x 5
75 x 3x3
60 x 6
 
Deadlift (3+)
60 x 10
100 x 5
140 x 3
150 x 3
170 x 3
190 x 4
 
Seated Calf Raise
160 x 10, 9, 8 ,7, 6
120 x 12
80 x 12
40 x 12
 
Added some DB tricep work in after but no weights recorded.
 
Saturday morning felt good to go, OHP was tough but hit the planned reps so well happy with this. Unsure how next weeks 77.5kg will go, the 3x3 would be nice but got a feeling it'll be down to doubles. 77.5kg is my previous 1RM so its fair to say I've smashed that now, question is where will my limit be. The 1st rep often feels the toughest, but once that's done the 2nd and 3rd don't always seem as bad.
 
Deadlifts felt good, which was a nice surprise as I'm never usually as good at deadlift's in the morning, I usually need a good few hours of loosening up and getting some food down me before heavy deads or squats. Better get used to it though as this will become a regular thing on Saturdays. 
 
Also had another 2hr blast around Cannock Chase on my MTB yesterday, loved it as usual. But my fitness has improved massively on this, I'm still resting between runs but I didn't get off to walk on any of the inclines yesterday, which was a major milestone lol. Need to keep it up though.
 


 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
dirtyvest
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Re: H0M3R_j4y's Strength Journal 2019/02/25 16:16:19 (permalink)
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No grinders there, they moved nicely.

Limits, like fear, are often just an illusion: MJ 12/9/09
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