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Helpful ReplyHot!H0M3R_j4y's Strength Journal

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JayBoy
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Re: H0M3R_j4y's Strength Journal 2019/05/09 20:13:47 (permalink)
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Def ger on top of the bench form mate as if you are going through the motions on higher reps can have bad habits creep in.

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Bench - 105kg
Squat - 175kg
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Ox
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Re: H0M3R_j4y's Strength Journal 2019/05/09 20:23:11 (permalink)
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In what way is your form breaking down on bench? Many powerlifters struggle the first few weeks of a build up when reps are 'high' lol even at 8 as its very different from the lower reps they are used to. If it is just fatigue you are struggling with your body will adapt...in time for you to drop weight s as programme progresses lol. Did you video it?
H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/05/10 08:31:11 (permalink)
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Ox
In what way is your form breaking down on bench? Many powerlifters struggle the first few weeks of a build up when reps are 'high' lol even at 8 as its very different from the lower reps they are used to. If it is just fatigue you are struggling with your body will adapt...in time for you to drop weight s as programme progresses lol. Did you video it?



Mainly as in my 'Powerlifting techniques' if you know what I mean. I can lie down and bench reasonable weight with no issues, but the setup I am trying to drill in, ie feet back with heels on floor, pinch shoulder blades back/down, arch etc tend to lose tightness as the set goes on. As I'm mainly training for hypertrophy atm I wasn't sure whether to not worry about this too much and just get my reps in, they are good reps still, just not suited to the PL style I need. But then when back on strength reps focus on maintaining my setup throughout again. This is a hybrid approach I'm taking so not sure if it matters too much in the grand scheme of things?
 
I still need to work on my arch anyway, its terrible. It feels massive when I'm doing it, but the videos look like I'm dead flat on the bench lol.
 
Yes all my lifts are on IG. 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
Brett
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Re: H0M3R_j4y's Strength Journal 2019/05/10 15:58:47 (permalink)
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Good one you mate for having a go at the washer. Too many would just tip it at the first sign of it stop working. Annoys me no end thinking about all the stuff that goes to landfill that just needs a new bearing or motor brushes etc. etc.
 
Solid training mate, but yes I've always had trouble maintaining tech with light reps as there's no real weight to brace against if that makes sense.

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H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/05/10 17:17:22 (permalink)
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I’m a mechanical engineer mate so have to have a go at fixing everything lol. Unfortunately this bearing was designed to not be replaced easily so it was more hassle than it was worth.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
RAD#1
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Re: H0M3R_j4y's Strength Journal 2019/05/10 23:41:02 (permalink)
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Basically what Ox said when I went from a 5x5 to 4 x8 or higher my first 5 were solid the rest just went to fcuk afterwards I had just got use to repping for 5 after a bit time and a slight drop in weight it all fell back into place.

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H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/05/13 08:03:25 (permalink)
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I'll see how it goes with bench and if it carries on I'll just reset at a lower weight.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
ANIMAL
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Re: H0M3R_j4y's Strength Journal 2019/05/13 08:16:56 (permalink)
+1 (1)
You don’t need to have perfect powerlifting set up when benching at higher reps mate.

Your about as far away from specificity as you can be, you want to do things differently, that your body is not used to, to create a new stimulus. So for bench.. you would do bodybuilding type reps with no arch and elbows out, incline , dumbbells, floor press, Pin Press etc... you are getting strong in other positions besides a come set up..

As you progress to a strength block and then a peak, you start dropping these other pressing variants and start getting more specific.

Use the reps for they are supposed to do.. build muscle. If you want to work on tech, do that afterwards or before just not at the same time ..
H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/05/13 08:31:14 (permalink)
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Friday 10/05/19
 
Deadlifts
145 x 5
155 x 4
165 x 3
175 x 2
 
Squat Clusters
100kg singles, 30s intervals, 8 mins total = 16 total reps
 
Shrugs
120 x 4x8
 
Dips
BW x 4x8
...superset with...
EZ Curls
30 x 4x8
 
Deadlifts felt nice and easy, form feeling good at the moment and reckon its the clusters paying off, setup seems to be clicking into place a bit better and the bar is touching my shins at start of lift which is good. 
 
Squat clusters also moved well, could have gone a bit heavier on these I reckon but I'm gonna keep it at these weights and push for extra time instead. 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/05/13 08:43:11 (permalink)
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Saturday 11/05/19
 
Seated Calf Raise (machine)
160 x 14, 12, 10, 8
120 x 12
80 x 12
 
Strict Press
bar x 20
50 x 10
57.5 x 8
62.5 x 6
42.5 x 16
 
Romanian Deadlifts
80 x 4x8
 
Single Arm Lever Rows (machine)
40 x 4x8 (per arm)
 
Felt weak on Saturday morning, few aches and a bit of stiffness in back and neck and was just not feeling it.
 
Calf raises first as the rack was being used, and I dropped several reps my top weight and the following drop sets.
Hit all my reps on OHP though which I was pleased about, although only the 16 on the final set. Got 20 reps @ 40kg last week so would have like a couple more. Got my RDL's and Rows done with time spare but happy to finish at that. 
 
Great weekend though, Saturday was spent at a steam rally up the road from where I live. I love a steam rally, I'm such a geek/old fart lol. Sunday the wife did her first 5k race for life which was another nice morning in the sun, then in the garden making my planters when I got home. 
 
 

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/05/13 08:48:58 (permalink)
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ANIMAL
You don’t need to have perfect powerlifting set up when benching at higher reps mate.

Your about as far away from specificity as you can be, you want to do things differently, that your body is not used to, to create a new stimulus. So for bench.. you would do bodybuilding type reps with no arch and elbows out, incline , dumbbells, floor press, Pin Press etc... you are getting strong in other positions besides a come set up..

As you progress to a strength block and then a peak, you start dropping these other pressing variants and start getting more specific.

Use the reps for they are supposed to do.. build muscle. If you want to work on tech, do that afterwards or before just not at the same time ..



I'm glad you've said that Animal. So I don't need to worry too much just now. 
 
So with the variants ie CG Bench - during this hypertrophy block, should I keep it at 4x8 (for tricep size) or should I go heavy (for tricep strength)?

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
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Re: H0M3R_j4y's Strength Journal 2019/05/13 08:54:45 (permalink)
+1 (1)
It’s all about reps and volume to build muscle .. you should do nothing under 5’s unless doing tech work. Strength work comes later.
JayBoy
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Re: H0M3R_j4y's Strength Journal 2019/05/13 12:27:57 (permalink)
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Ticking over nicely here mate. How long you running this plan? 

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Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
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Deadlift - 212.5kg
dirtyvest
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Re: H0M3R_j4y's Strength Journal 2019/05/13 14:38:12 (permalink)
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As per animal regarding the switch between hypertrophy and strength.... there are some subtle differences you need to employ.

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 2019/05/13 18:04:25 (permalink)
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JayBoy
Ticking over nicely here mate. How long you running this plan? 


8 weeks hopefully, 6 if I burn out early lol.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/05/13 18:04:45 (permalink)
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dirtyvest
As per animal regarding the switch between hypertrophy and strength.... there are some subtle differences you need to employ.


Please explain...

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
dirtyvest
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Re: H0M3R_j4y's Strength Journal 2019/05/13 18:11:33 (permalink)
+1 (1)
Volume (reps and sets), form (and arguably tempo) and exercise selection to better suit the goal. Not everything is paramount but worth paying a little attention to

Limits, like fear, are often just an illusion: MJ 12/9/09
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On The Flop
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Re: H0M3R_j4y's Strength Journal 2019/05/14 08:56:19 (permalink)
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H0M3R_j4y
JayBoy
Ticking over nicely here mate. How long you running this plan? 


8 weeks hopefully, 6 if I burn out early lol.



Once you've adapted to it mate, you'll smash your goals. No doubt!!

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Re: H0M3R_j4y's Strength Journal 2019/05/15 08:49:56 (permalink)
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Tuesday 14/05/19
 
Squats
102.5 x 10
117.5 x 8
125 x 6
85 x 18
 
Deadlift Clusters
100 kg doubles, 30s intervals, 10 mins total time = 40 total reps.
 
CG Bench
65 x 4x8
 
DB Bench
36 x 4x8
 
Front Raises
15kg plate x 4x8
 
Washing machine was delivered yesterday and I had to make room for the delivery blokes to get access, so decided to use the opportunity to switch around my gym a bit, and put my rack at the end of the room by the garage door. I'd been thinking about doing it for a while, the garage feels a bit bigger from it, however, its just a bit too tight a squeeze width wise, which is a shame. An extra half a foot wide and it would be ideal. I'll put up with it for now, a bit of rearranging and it could work, but we shall see. I don't have the mirror in from of me when squatting though now, so I can't see my pretty face anymore. However, that's what I wanted anyway, as I don't want to have to rely on a mirror for squat depth, I need to get it 'dialed in' by feel ready for when I do a comp. 
 
Squats moved well though, happy with form and depth looked good to me on the videos so I'm hoping that its deep enough. 
Deadlifts kept the same weight and went for extra time, 10 mins now, all moved well and felt good. 
 
DB bench also progressing slowly but steadily, the 1kg increases are just right on these.
 
Uploaded some videos as its been a while since I put any on here and thought you would like to see the new setup.
 



 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
dirtyvest
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Re: H0M3R_j4y's Strength Journal 2019/05/15 15:18:55 (permalink)
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Movements all looking good, even a chance of a cheeky up-short shot for everyone's viewing pleasure too

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