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H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/02/09 14:10:59 (permalink)
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Week 4 Wednesday
 
BB Bench (slight incline) - 60 x 2, 70 x 2, 80 x 2, 85 x 2, 90 x 2, 95 x 1
 
Deadlift (romanian) - 100 x 10, 100 x 8, 120 x 8, 120 x 6
 
DB Shoulder Press - 28 x 8, 6, 6
 
EZ Curl - 37.5 x 16, 12, 8
 
Tricep Extensions - 25 x 20, 16, 12
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Brett
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Re: H0M3R_j4y's Journal 2017/02/11 06:04:23 (permalink)
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Glad to see you back mate! Yep I have having time off always seem worse off coming back. Weaker, sh1te DOMS etc. I'm going to try a light day next time I'm ill, which will hopefully be a while off yet!
#22
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/02/12 19:32:54 (permalink)
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Cheers pal. Glad to be back on it but you do feel like you've undone all your hard work when you have a week off.
 
Week 4 Friday
 
Deadlift - 100 x 2, 120 x 2, 140 x 2, 160 x2, 170 x 2, 180 x2, 190 x F
 
Squats (box) - 70 x 10, 85 x 6, 100 x 4, 100 x 2
 
Dips - BW x 12, BW+5 x 10, BW+10 x 8
 
DB Flys - 22 x 12, 10, 8
 
DB Rows - 28 x 12, 12, 12
 
I felt pretty good for the whole workout apart from my 190 deadlift. Really gutted that I failed as I got it about 3 inches off the ground but my back started to round a lot and I was really leaning forward over the bar so I didn't want to risk hurting myself. Had to put form first but it did annoy me a bit. 
 
Next week is single reps so let's see what happens!
#23
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/02/13 22:09:22 (permalink)
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Week 5 Monday
 
Squats - bar x 20, 70 x 6, 110 x 1, 120 x 1, 130 x 1, 135 x 1, 140 x 1, 142.5 x F
 
Deadlift (speed reps) - 70 x 12, 100 x 6, 120 x 4
 
DB Shoulder Press - 28 x 10, 8, 6
 
DB Curls - 14 x 16, 12, 8
 
Scullcrushers - 27.5 x 16, 12, 8
 
Everything felt good today. Not too disappointed with failing the 142.5 squat as it's the first time I've hit 140 in a while so feeling pretty pleased with myself. Plus my wife walked in the garage just as I was about to do the 142.5 so I ended up standing there for a bit too long as she put me off, so at least I can blame her on that one lol
 
I did speed deadlifts today just for a change, wanted to work on my form more than weight which I'm hoping will help me on Fridays workout. Plus I like speed reps they're good fun.
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Brett
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Re: H0M3R_j4y's Journal 2017/02/14 14:07:36 (permalink)
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Nice squatting bud! Well done!
 
Time to put a sign on the door me thinks.
 
"If the garage is rockin' don't come a knockin" or something to that effect! 
#25
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/02/14 14:57:58 (permalink)
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Thanks dude.
I'm determined to get 2xBW on my squat this year, that's my main goal. I was probably a bit optimistic with a 3xBW deadlift, so I'll settle for 2.5xBW on that I reckon.
 
The fridge is our garage so its inevitable that she has to come in every so often. She's learnt not to talk to me tho, she used to just walk in and ask me random questions when I was mid rep, and then get the hump when I would ignore her or tell her to do one lol.
 
 
#26
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/02/16 08:54:31 (permalink)
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Week 5 Wednesday
 
Bench (flat) - Bar x 20, 60 x 6, 70 x 1, 80 x 1, 90 x 1, 100 x 1, 105 x F, 102.5 x F
 
Squats (anderson) - 70 x 5, 80 x 5, 90 x 5, 95 x 3
 
Calves - 100 x 30, 125 x 20, 150 x 10
 
Plate Raises - 20kg x 16, 12, 8
 
 
I hate bench lol. Felt a bit deflated last night as I thought 105 was do-able but failed, so then when I tried the 102.5 after I ended up failing that as well. I probably should have done it the other way round in hindsight but I was confident I could do the the 105 and then fail on something bigger. At least that's my goal set for 6 weeks time, to crack 105kg.
 
I skipped shrugs as my shoulder was hurting after bench so didn't to add to that. I'm surprised how my my shoulder hurt after flat bench actually, I haven't really had any trouble with it the last 4 weeks so a slight incline definitely must be better for it.
#27
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/02/18 08:07:50 (permalink)
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Week 5 Friday
 
Deadlift - 70 x 8, 110 x 4, 150 x 1, 170 x 1, 180 x 1, 190 x 1, 195 x 1
 
Squats (with resistance bands) - 70 x 8, 90 x 6, 100 x 4
 
Pull Ups - BW x 10, BW+5 x 8, BW+7.5 x 5
 
I skipped arms at the end as I had a pounding headache all day, I'm gonna have to change my user name to 'sick-note' I reckon cos I'm always feeling ill lol. 
 
However a good day in the gym I think! Deadlifts felt really comfortable all the way up to 190 so I had to go for the 195, form wasn't perfect on the last one but it felt quite easy. If I keep this up I'll be getting 200 again in no time hopefully.
Yesterday was the first time I've deadlifted barefoot as well (I've always worn converse) and I think that helped too.
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Brett
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Re: H0M3R_j4y's Journal 2017/02/19 05:53:07 (permalink)
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Nice deads bud.
 
Just a quick one - when you bench do you have elbows out wide bbing style or 45 deg from your torso?
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H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/02/19 17:44:25 (permalink)
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Elbows out wide. I've tried before to bring them in more towards 45deg but it just doesn't feel as comfortable. 
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Brett
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Re: H0M3R_j4y's Journal 2017/02/19 22:56:26 (permalink)
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You might find that doing them out wide might aggravate shoulders. Having them 45 degrees is a more natural movement and avoids shoulder impingements. It will also use more triceps which are the prime movers in bench. Might feel different at first but might we worth trying for a while? Just a thought.
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Re: H0M3R_j4y's Journal 2017/02/20 14:50:14 (permalink)
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Cheers Brett, I might concentrate on that a bit more then and see if I can improve. Thanks for the tip. 
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Re: H0M3R_j4y's Journal 2017/02/21 13:24:46 (permalink)
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Week 6 (de-load week) Monday
 
Squats - 70 x 16, 12, 10, 8
 
Deadlifts (deficits) - 70 x 8, 70 x 8, 100 x 6, 100 x 6
 
Upright Rows - 40 x 20, 16, 12
 
DB Lat Raises - 14 x 12, 12, 12
 
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Re: H0M3R_j4y's Journal 2017/02/23 08:58:04 (permalink)
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Week 6 (de-load week) Wednesday
 
Bench (flat) - 70 x 10, 10, 10, 10
 
Deadlift (romanian) - 100 x 10, 10, 10
 
DB Shoulder Press - 20 x 16, 12, 10
 
Bicep Curls (with fatgripz) - 14kg DB x 12, 10, 8
 
Tricep Extensions - 20kg plate x 20, 16, 12
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Brett
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Re: H0M3R_j4y's Journal 2017/02/25 05:06:20 (permalink)
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Nice Romanians bud! I struggle with grip on 10+ reps over 100kg
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Re: H0M3R_j4y's Journal 2017/02/25 12:58:55 (permalink)
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Thanks! But I have to be honest and admit that I used straps on the Romanian deadlifts! I was focusing more on form than grip this time, although my grip has been improving well so I'm still happy.
 
Week 6 (de-load week) Friday
 
Deadlifts - 70 x 10, 100 x 8, 120 x 6, 140 x 4
 
Box Squats - 70 x 10, 10, 10
 
Dips - BW x 16, 12, 10
 
Deadlfts were without straps, and double overhand grip on all reps so that kept it interesting. 
 
I skipped fly's and rows because it was getting late, but I did them today in the gym.
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Re: H0M3R_j4y's Journal 2017/02/28 10:50:27 (permalink)
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Week 7 Monday
 
Squats - 70 x 3, 100 x 3, 110 x 3, 120 x 3, 130 x 3, 135 x 1
 
Deadlift (fatgripz) - 100 x 5, 100 x 5, 120 x 5, 120 x 5
 
DB Shoulder Press - 30kg x 8, 7, 6
 
Biceps (EZ Curl) - 40kg x 12, 10, 8
 
Tricep Extensions - 25kg plate x 25, 20, 15
 
Everything felt good yesterday, although I very nearly failed my very last rep on the deadlift, my grip went last minute and pretty much dropped the bar on the way down lol.
 
DB shoulder press is new PB for me, its the first time I've even tried 30kg so happy that I got a good few reps with that one.
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Re: H0M3R_j4y's Journal 2017/02/28 12:41:53 (permalink)
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Just had a read through as similar goals and almost similar start to weights with 8-10 reps for hypertrophy. Real good progress on the deadlifts. Keep it going!
 
Have you found your workout split more beneficial then the more bodybuilding styles back, shoulder, chest leg days?

Keep on training...
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current 1RM's
Bench 102.5kg x 2
Squat 140kg
Deadlift 180kg
 
#38
H0M3R_j4y
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Re: H0M3R_j4y's Journal 2017/02/28 13:30:48 (permalink)
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JayBoy
Just had a read through as similar goals and almost similar start to weights with 8-10 reps for hypertrophy. Real good progress on the deadlifts. Keep it going!
 
Have you found your workout split more beneficial then the more bodybuilding styles back, shoulder, chest leg days?





Cheers Jay.
 
I've always preferred full body type workouts, mainly due to the fact I've always trained on Mon/Wed/Fri and found it easier to base them on a FB workout but still keeping it simple with not too many exercises in each session.
 
I have tried a few split workouts but not really enjoyed them, with the exception of an upper/lower split I did a few years back which was Mon/Tue/Thurs/Fri which I did enjoy and had good results. However I would struggle to fit 4 days as week in now.
 
The difference is now I'm more training towards strength. I used to train for size as I was basically a strip of wind when I was a kid. I'm still pretty slim now, I've never been 'built'. Middle of last year was the biggest I've ever been at around 87kg, which was all down to training for strength. Now I'm hovering around 80kg again.
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JayBoy
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Re: H0M3R_j4y's Journal 2017/02/28 13:45:54 (permalink)
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H0M3R_j4y
JayBoy
Just had a read through as similar goals and almost similar start to weights with 8-10 reps for hypertrophy. Real good progress on the deadlifts. Keep it going!
 
Have you found your workout split more beneficial then the more bodybuilding styles back, shoulder, chest leg days?





Cheers Jay.
 
I've always preferred full body type workouts, mainly due to the fact I've always trained on Mon/Wed/Fri and found it easier to base them on a FB workout but still keeping it simple with not too many exercises in each session.
 
I have tried a few split workouts but not really enjoyed them, with the exception of an upper/lower split I did a few years back which was Mon/Tue/Thurs/Fri which I did enjoy and had good results. However I would struggle to fit 4 days as week in now.
 
The difference is now I'm more training towards strength. I used to train for size as I was basically a strip of wind when I was a kid. I'm still pretty slim now, I've never been 'built'. Middle of last year was the biggest I've ever been at around 87kg, which was all down to training for strength. Now I'm hovering around 80kg again.




Cheers, ill def consider this. I really do enjoy my split bodypart days but I do want strength increase as well along with body still looking ok. Strength more important though so will trial a full body split or push/pull soon and see how I get on

Keep on training...
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current 1RM's
Bench 102.5kg x 2
Squat 140kg
Deadlift 180kg
 
#40
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