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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 2019/02/26 08:43:50 (permalink)
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dirtyvest
No grinders there, they moved nicely.



They look smoother than they felt lol.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
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Re: H0M3R_j4y's Strength Journal 2019/02/26 08:54:51 (permalink)
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Monday 25/02/19, 1+
 
Squats
70 x 5
100 x 5
125 x 5
142.5 x 3
157.5 x 3
 
Bench
bar x 20
70 x 5
82.5 x 5
95 x 3
105 x 3
 
Floor Press
60 x 10
70 x 8
80 x 6
90 x 4
 
Rope Pull Ups
BW x 10, 8, 6, 4
 
Squats moved well, the first rep felt fine, the second rep felt heavy, but the third moved the easiest strangely enough. A little bit annoyed with myself after as I reckon I may have had a fourth, but because the second felt heavy I set my goal at 3, got it easily enough and then automatically racked it. As soon as I racked I just knew I should have carried on lol. 
Its still a PB though I think, or maybe equal PB, but 4 reps would have definitely been a PB, never mind.
 
Bench similar result, although I knew there wasn't a 4th rep with that one. My triceps are letting me down here, as my starting strength is good, moves quite quick at the bottom of the lift, but I'm taking a while (it feels like ages!) to lock out. 
 



 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
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On The Flop
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Re: H0M3R_j4y's Strength Journal 2019/02/26 10:18:05 (permalink)
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Think you definately had the 4th there mate. Nice lifting and tunes tho.

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ANIMAL
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Re: H0M3R_j4y's Strength Journal 2019/02/26 11:32:12 (permalink)
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If you’ve identified a Lockout weakness with your triceps, Hammer the weakness.

Drop floor press, that works your lower to midrange. I’d switch to a high set Pin Press and some heavy Close grip.
dirtyvest
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Re: H0M3R_j4y's Strength Journal 2019/02/26 16:59:48 (permalink)
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I can tell you why your 3rd rep on squats moved easiest.... it was about a foot higher than the other 2 A lot of wobbly lateral leg movement going on there tho, keep an eye on that.
 
I'd also look at your bench set up position, it doesn't look the best for big numbers

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Re: H0M3R_j4y's Strength Journal 2019/02/26 21:03:35 (permalink)
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On The Flop
Think you definately had the 4th there mate. Nice lifting and tunes tho.


Cheers bud. Above & Beyond Group Therapy podcast, they have gone a bit mainstream for me now but I’m still a big fan. I’m seeing them at Printworks in London in April which I’m buzzing about as I haven’t seen them for a few years and they always do a good show.
post edited by H0M3R_j4y - 2019/02/26 21:07:53

 
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 2019/02/26 21:03:37 (permalink)
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ANIMAL
If you’ve identified a Lockout weakness with your triceps, Hammer the weakness.

Drop floor press, that works your lower to midrange. I’d switch to a high set Pin Press and some heavy Close grip.


I alternate floor press with low pin press weekly atm. Should I drop both and replace with high pin press? Or should I alternate high pin press with low pin press?
I already do close grip bench but I’m happy to do more.
post edited by H0M3R_j4y - 2019/02/26 21:06:57

 
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 2019/02/26 21:14:37 (permalink)
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dirtyvest
I can tell you why your 3rd rep on squats moved easiest.... it was about a foot higher than the other 2 A lot of wobbly lateral leg movement going on there tho, keep an eye on that.
 
I'd also look at your bench set up position, it doesn't look the best for big numbers


Ouch DV. A foot higher? Maybe a bit higher looking back but not a huge difference imo.

Agree on the leg wobble though, it comes and goes when doing max weights, I am trying to keep it under control but sometimes it just happens. I know it’s not good though.

I’ll have to have another play with my bench position. It’s weird because when I’m setting up and doing the bench it feels like I’ve got a massive arch, but when I look back it looks like I’m as flat as a pancake on the bench, but I can assure you there is a gap! Its an odd one.

 
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 2019/02/26 21:19:39 (permalink)
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I must have said it a million times... I never exaggerate

Limits, like fear, are often just an illusion: MJ 12/9/09
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ANIMAL
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Re: H0M3R_j4y's Strength Journal 2019/02/26 21:20:59 (permalink)
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You don’t need Low pin presses at all. You said your self , Speed off the chest is good. Hammer the weakness! Overload the top part.

And yeh mate, became of the wobble. You don’t want it to be reinforced as you get stronger as cycle goes on. If tech is not spot on don’t increase for increase sakes.

For arch, get a cheap foam roller (aldi have them for about £6. )Cut it in half and make a half moon and lie on it. Pin your feet to the floor too (like a coiled spring ) and drive through your legs.
H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/02/26 21:21:02 (permalink)
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dirtyvest
I must have said it a million times... I never exaggerate


😂 that is a good one

 
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 2019/02/26 21:25:56 (permalink)
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ANIMAL
You don’t need Low pin presses at all. You said your self , Speed off the chest is good. Hammer the weakness! Overload the top part.

And yeh mate, became of the wobble. You don’t want it to be reinforced as you get stronger as cycle goes on. If tech is not spot on don’t increase for increase sakes.

For arch, get a cheap foam roller (aldi have them for about £6. )Cut it in half and make a half moon and lie on it. Pin your feet to the floor too (like a coiled spring ) and drive through your legs.


Ok I’ll drop the floor and low pin press and hammer them tris! Good idea with the foam roller thing, I’ll see what I can knock up.

And yes I know the wobble isn’t good, I assure you it’s not alway there, but sometimes it just happens. I can often have heavy days where the leg wobble is non existent, but other days (basically when I’m just not feeling very strong) it just appears. I will keep working to correct it.

 
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 2019/02/27 00:06:24 (permalink)
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I am the same mate my fitness is fcukin shocking really need to get some cardio started.I think its time to get a heavybag and blame Animal to the Mrs for suggesting it LOL

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Re: H0M3R_j4y's Strength Journal 2019/02/27 18:38:33 (permalink)
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Still kicking along mate! How is the test treating you now bud?

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Re: H0M3R_j4y's Strength Journal 2019/02/27 20:06:31 (permalink)
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Cant view vids here mate but shame if depth not there. Can always film diff angles for next set? Hopefully just a one off high rep.

Tri weakness - slingshot bench massively works my tri’s and the pump is stupid. Could be worth looking at?

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H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/02/28 09:50:43 (permalink)
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RAD#1
I am the same mate my fitness is fcukin shocking really need to get some cardio started.I think its time to get a heavybag and blame Animal to the Mrs for suggesting it LOL



I'm not quite ready for a heavy bag yet lol. But yes I do need to get fitter, I'm hoping light cardio once a week will be enough, along with MTBing whenever I can fit it in. 
 

 
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 2019/02/28 09:58:12 (permalink)
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Brett
Still kicking along mate! How is the test treating you now bud?



I have to be honest, I'm not feeling any difference yet since upping the dosage, in fact my last session was pretty crap, although that was largely down to food. I'm only on the second week of this blast but considering my levels were already at 34nmol/l from cruising I was hoping for the effects to be felt almost immediately.
 
I'm starting to doubt that my body works properly to higher dose test, maybe I have a high estrogen conversion rate, although I'm still not noticing any gyno symptons. I'm tempted to start taking the Tamoxifen every other day to see if it makes any difference. Gonna get some bloods done half way through the blast to see what that tells me.

 
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 2019/02/28 10:11:43 (permalink)
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JayBoy
Cant view vids here mate but shame if depth not there. Can always film diff angles for next set? Hopefully just a one off high rep.

Tri weakness - slingshot bench massively works my tri’s and the pump is stupid. Could be worth looking at?



You've just reminded me I need to buy one! Added it to my Amazon wish-list. Cheers dude

 
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 2019/02/28 10:22:24 (permalink)
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Wednesday 27/02/19, 1+
 
Deadlifts
100 x 5
140 x 5
160 x 5
180 x 3
200 x 1
 
Seated Overhead Pin Press
40 x 5
50 x 5
60 x 5
 
Close Grip Bench
60 x 10
80 x 8
90 x 6, 5, 5, 4
 
Well deadlifts went pretty crap. I have been working away tues/wed and got home late, only had an hour to chill for a bit before hitting the gym. Out of routine and not eating consistently obviously had a bit of a knock on effect to my training. All reps felt heavy, even the 160's. At least I got my planned single, I really wanted to hit a triple with 200 this week, but what can you do.
OHP was kept light again, but I brought my hands in a bit to focus on the tris a bit more. However, the CG Bench went quite well and I really pushed these, so at least my tri's got a good blast.
 
Next two sessions will be planned deloads anyway, I didn't deload before going into my blast so it is needed. 
 
Hopefully next week I feel strong again.
 

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
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Re: H0M3R_j4y's Strength Journal 2019/02/28 10:24:29 (permalink)
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Loads of good honest grunt work going on mate.  I agree with DV's harsh comment, the third was easier because it was higher.
 
Adding to Animals suggestion for bench; if you slip up the bench add some bands (to the bench itself) so the rubber gives you traction.
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