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Helpful ReplyHot!H0M3R_j4y's Strength Journal

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Nails1981
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Re: H0M3R_j4y's Strength Journal 2019/03/15 13:50:26 (permalink)
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Nice deads mate, def looked like a third was there.  I think that actually one of a main benefits of recording lifts.  Something it can feel slow but the video shows it's fast, in which case you know you have more.  Conversely there are other times when it feels rapid but the video will show a slow (almost) grinder.  Time to call it a day (or back off). 
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Re: H0M3R_j4y's Strength Journal 2019/03/15 15:51:36 (permalink)
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H0M3R_j4y
dirtyvest
You could simply get some 2" boarding to put your feet on to counter the extra height of the bench, no?
 
DL looked about right, starting to round so wise to ditch a 3rd IMO




Yeh I could for now, it won't cure the wobble though so a new bench will be needed at some point.


If you are going to replace the bench anyway, you could look at cutting the legs shorter.
 
Lower centre of gravity for the bench should reduce the wobble a bit too.

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Re: H0M3R_j4y's Strength Journal 2019/03/18 09:27:26 (permalink)
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Brett
H0M3R_j4y
dirtyvest
You could simply get some 2" boarding to put your feet on to counter the extra height of the bench, no?
 
DL looked about right, starting to round so wise to ditch a 3rd IMO




Yeh I could for now, it won't cure the wobble though so a new bench will be needed at some point.


If you are going to replace the bench anyway, you could look at cutting the legs shorter.
 
Lower centre of gravity for the bench should reduce the wobble a bit too.




The wobble isn't at the base, it's the adjustable hinge mechanism which is wobbling, and it can't be tightened up. I've also realised its too high since when my Mrs started using it, her feet can hardly touch the floor when she does bench lol.
Its still a good bench though for what it is, just not suited to what I need now as when I started my garage gym I never thought I'd ever consider a PL lifting meet. I'll still use it quite a lot so happy to keep it as is.

 
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 2019/03/18 10:06:33 (permalink)
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Friday 15/03/19 - deload
 
Squats
70 x 5
85 x 5
102.5 x 5
 
Bench
50 x 10
60 x 6
70 x 5
 
Romanian Deadlift
70 x 12
100 x 10
120 x 8
 
Dips
BW x 16
BW+20 x 8
BW+15 x 8
BW+10 x 8
 
Yes, I deloaded. It is easier to follow my 8 week plan if I include deloads, plus I really feel it after my 1+ sessions so the deload is needed. I am also doing a bit of cardio on Thursdays and that takes it out of me as well. I haven't been feeling 100% lately, my chest has been tight for the last few weeks and last week I was always out of breath, even in bed I felt like I was gasping for air, my Mrs even said I was snoring a bit and I never snore so definitely not right. So Friday's workout went ok, nothing too heavy but it felt a bit taxing, the RDL's in particular.

 
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 2019/03/18 10:27:25 (permalink)
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Saturday 16/03/19 
 
Military Press
bar x 20
40 x 5
60 x 5
70 x 3
80 x 2, 2, 2, 1
70 x 4
60 x 4
 
Deadlift - deload
60 x 10
90 x 5
110 x 5
130 x 5
 
Seated Calf Raise (machine)
80 x 20 (3 second pause at top)
120 x 12 (3 second pause at top)
160 x 8, 8, 6 (3 second pause at top)
120 x 12 (no pause at top)
80 x 20 (no pause at top)
 
Finished with some shrugs on an old school machine, no weights or reps recorded but it was the full stack, nothing impressive though, just easy to finish with.
 
Good amount of energy in the morning and felt well up for OHP. I'm excited for OHP now as every week is a new PB attempt, all I want to hit is that first double, if I get that that then I know I can go up another increment the next week, if I get the following doubles then its just more assuring that the heavier weight is there. 
 
The first 80kg double went up fine, second rep took a bit of grinding but no real issues, felt slower than it looked. The second double felt a bit easier somehow, the third double was definitely my last, but went for a final single anyway. Well pleased, I've never pressed 80kg above my head before so this double was a definite milestone. My bodyweight has gone up though the last couple of weeks to around 88-89kg mark so my OHP goal of BW may not be quite there this time round. We will see though.
 
Deadlifts were kept as deload, I didn't take my belt in with me so wouldn't have gone heavy even if I did feel like it. 
 
Back on 5+ tonight, upped my overall calories a touch starting from today, keeping macros at 30% protein, 50% carbs and 20% fat for training days. Fats and carb percentages are reversed for non-training days. Still keeping most of my logged calories clean, the occasional treats will not be logged but will save them for training days anyway.
 


 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
Ox
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Re: H0M3R_j4y's Strength Journal 2019/03/18 11:28:45 (permalink)
+1 (1)
That overhead is flying mate, glad the programme has worked for it :)
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Re: H0M3R_j4y's Strength Journal 2019/03/18 16:16:39 (permalink)
+1 (1)
Starve yourself for a morning weigh in, then carb the fvck up and hit a BW OH no problem

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Re: H0M3R_j4y's Strength Journal 2019/03/18 18:43:37 (permalink)
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So this comp, how close are you to deciding?

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Re: H0M3R_j4y's Strength Journal 2019/03/19 09:33:39 (permalink)
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Ox
That overhead is flying mate, glad the programme has worked for it :)

 
Cheers mate, small increments every week but making progress.

dirtyvest
Starve yourself for a morning weigh in, then carb the fvck up and hit a BW OH no problem

 
I like that idea!

Eugene
So this comp, how close are you to deciding?


I've missed the cut for any local events with BPU and GPC. However, after speaking to someone I know from school on FB who lifts with GPC they do a charity comp towards the end of the year at the main PL gym in Birmingham, which anyone can enter. So when that gets announced I'll get on that one, which will hopefully prepare me for a qualifier next year. The GPC mids qualifier is in Feb. BPU qualifier dates for next year I'm not sure of yet.


 
 

 
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 2019/03/19 09:37:13 (permalink)
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Lovely OH work mate, the hard graft is paying off!!

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Re: H0M3R_j4y's Strength Journal 2019/03/19 09:49:07 (permalink)
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Monday 18/03/19 - 5+
 
Squats
70 x 2x5
115 x 5
132.5 x 5
150 x 6
 
Bench
bar x 20
50 x 10
80 x 5
90 x 5
102.5 x 5
 
High Pin Bench Press
70 x 8
100 x 5
110 x 5
120 x 5
 
Pull Ups (parallel grip)
BW+20 x 4
BW+15 x 4
BW+10 x 4
BW+5 x 4
 
Bags of energy last night, squats felt really strong and happy with how they moved. Last couple of reps had a little bit of knee wobble but nothing too concerning. Need to keep an eye on it though.
 
Bench also felt strong, but no extra reps. Trying to keep my pause more strict now with less sink into the chest. Figured using my chest is difficult technique to get right without it being called a cheat, so as an amateur lifter I'm better off keeping it strict, and just getting stronger. 
 
High pin bench moved well, although I could really feel it in my right shoulder after these, the movement felt fine but my should was throbbing after. Feels fine now, but need to do some more light shoulder work, band pull-aparts etc... to keep it in check. Pull ups kept simple to finish off, started heavy and did drop sets with minimal rest.
 
I fear my wrist is starting to give me jip again, the dreaded De Qervains is showing signs. Its not causing any pain... yet, but the entire wrist has a tightness, and the tendon can feel tight as well. Not all the time, but randomly. I keep stretching and working it whenever I can. 

 
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 2019/03/19 12:25:58 (permalink)
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Squats looked very strong mate. Great you have idea on comps wise as well. Have you started looking into the rules for equipment and commands?
 
Once id entered I read and re-read rule book in regards to commands on the day and also what I can/cant wear and what equipment I can cant use - e.g. bare knee no knee sleeves/wraps to compete unequipped. Could be worth a look just to give you an idea and you can plan future training around equipment you will use on day etc

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Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
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Re: H0M3R_j4y's Strength Journal 2019/03/19 12:49:37 (permalink)
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JayBoy
Squats looked very strong mate. Great you have idea on comps wise as well. Have you started looking into the rules for equipment and commands?
 
Once id entered I read and re-read rule book in regards to commands on the day and also what I can/cant wear and what equipment I can cant use - e.g. bare knee no knee sleeves/wraps to compete unequipped. Could be worth a look just to give you an idea and you can plan future training around equipment you will use on day etc




Cheers mate.
 
Yes that's a good shout in regards to rules and commands. As I don't know which fed I'm 100% using yet it may not be as straightforward as I'd like but will look into it. 
 
I'm guessing you'll be sticking to the same fed from now on then?

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
odyysey
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Re: H0M3R_j4y's Strength Journal 2019/03/19 13:08:02 (permalink)
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Smashing those pull ups, mate. Bang on with 20k added.

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Re: H0M3R_j4y's Strength Journal 2019/03/19 13:14:43 (permalink)
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H0M3R_j4y
JayBoy
Squats looked very strong mate. Great you have idea on comps wise as well. Have you started looking into the rules for equipment and commands?
 
Once id entered I read and re-read rule book in regards to commands on the day and also what I can/cant wear and what equipment I can cant use - e.g. bare knee no knee sleeves/wraps to compete unequipped. Could be worth a look just to give you an idea and you can plan future training around equipment you will use on day etc




Cheers mate.
 
Yes that's a good shout in regards to rules and commands. As I don't know which fed I'm 100% using yet it may not be as straightforward as I'd like but will look into it. 
 
I'm guessing you'll be sticking to the same fed from now on then?

Ita def worth a look as once I commited knee sleeves went so training would mirror comp. On the day the commands didnt faze me - I knew what to expect and just waited for commands before moving again depending what lift I was on.

Yes will stick with BDFPA - I want to qualify for nationals so need another comp and higher total. If I had competed just single loft my deadlift was enough to qualify for nationals (7.5kg over). I think ita best place for me at moment and lots of room to progess and be competitive

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
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Re: H0M3R_j4y's Strength Journal 2019/03/19 13:28:37 (permalink)
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Interesting chat about diet a couple of pages back.  I have the same thoughts sometimes - mostly due to my wife.  She's had 2 babies, eats whatever she wants, does no exercise and is still a size 8.  While I get up at 4.30am just so I look a little bit less tubby.  I mean its just not fair god damn it...
 
I'm pretty OCD about what I eat, probably to the point of bordering on an eating disorder yet still I look bang average.
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Re: H0M3R_j4y's Strength Journal 2019/03/19 13:35:37 (permalink)
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odyysey
Smashing those pull ups, mate. Bang on with 20k added.

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Cheers pal, I've always been a fan of pullups, especially weighted ones. Even just doing a 2 or 3 reps per set with a decent weight on can reap the benefits. 

 
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 2019/03/19 13:37:48 (permalink)
+1 (1)
JayBoy
Ita def worth a look as once I commited knee sleeves went so training would mirror comp. On the day the commands didnt faze me - I knew what to expect and just waited for commands before moving again depending what lift I was on.

Yes will stick with BDFPA - I want to qualify for nationals so need another comp and higher total. If I had competed just single loft my deadlift was enough to qualify for nationals (7.5kg over). I think ita best place for me at moment and lots of room to progess and be competitive



Will do mate, I need to start scheduling monthly visits to this PL gym in Brum where I can get some pointers as well. 
 

 
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 2019/03/19 13:49:03 (permalink)
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Captain T
Interesting chat about diet a couple of pages back.  I have the same thoughts sometimes - mostly due to my wife.  She's had 2 babies, eats whatever she wants, does no exercise and is still a size 8.  While I get up at 4.30am just so I look a little bit less tubby.  I mean its just not fair god damn it...
 
I'm pretty OCD about what I eat, probably to the point of bordering on an eating disorder yet still I look bang average.




Its a minefield mate. TBH always been able to eat whatever I want and not put much fat on, I have always had a very high metabolism, and still do, although since hitting my 30's the body fat has been creeping up. I've never looked like I lift though, very average looking body build I would say, not small anymore but by no means big either. Then again, other people might think otherwise, as gym goers we always undervalue how we look. I must admit though, I have made noticeable changes in how I look since going on the Test this last few months, so hopefully things are on the up lol. 
 
The diet issue was just down to lack of energy in the gym, I was hoping the Test would have given me more of a boost than I am currently feeling, but diet obviously comes first over whatever gear you are taking. I have increased my overall calories a bit now so hopefully that should see me right. Felt great during yesterdays workout tbf, so hopefully it continues.

 
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 2019/03/19 14:30:17 (permalink)
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I think BPC allows raw with wraps now, not sure, so you maybe able to use wraps for squats mate.
 
On that not squats look very good indeed.
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