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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 2019/04/05 12:15:17 (permalink)
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Great work mate and deads looked smooth and comfy

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RAD#1
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Re: H0M3R_j4y's Strength Journal 2019/04/07 00:05:57 (permalink)
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Grafting and diet going to cr@p I can relate to that 

Bones heal, pain is temporary, and chicks dig scars
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Brett
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Re: H0M3R_j4y's Strength Journal 2019/04/07 07:27:43 (permalink)
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Keep on carryin' bud! Life is what gets in the way when youre LIFTING lol

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On The Flop
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Re: H0M3R_j4y's Strength Journal 2019/04/10 07:52:13 (permalink)
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RAD#1
Grafting and diet going to cr@p I can relate to that 




Seconded. & You're still banging ouit quality work and that's that matters mate.

“It ain’t all sunshine and rainbows”
 
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H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/04/10 09:06:06 (permalink)
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dirtyvest
You know what they say about failing to prepare  Life can be a bitch sometimes but still grafting away

 
I've always been good with my meal prep, keeping my freezer topped up with meals. But as I was working away never had chance and didn't realise I had ran out until I went to the freezer. Luckily my works canteen is quite good, baked potato with beans and cheese for the win, not ideal but better than a sandwich.

ANIMAL
Might be worth getting some hurry for when you work away.

Or just keep a bag of whey and powdered oats in a tub in your car

 
Yep, if I get more site work which its looking like I will be then Huel (which is what I'm guessing you were meant to type lol) will be my ideal choice. 

Captain T
Just saw the video of the 85kg ohp - inspiring stuff!

 
Thank you, its my favourite lift atm.
 
JayBoy
Great work mate and deads looked smooth and comfy

 
Cheers mate. Yes the volume sets have been moving well and feeling good too.

Brett
Keep on carryin' bud! Life is what gets in the way when youre LIFTING lol

 
I'll always be lifting buddy, no matter what or where.

On The Flop
RAD#1
Grafting and diet going to cr@p I can relate to that 

Seconded. & You're still banging ouit quality work and that's that matters mate.


Diet just hasn't been consistent enough, resulting in not enough calories more than anything. I haven't been pigging out on junk food or anything, so its not been too bad. These jobs I was asked to work away on were fairly last minute, so no time to get Huel in or anything like that. Just had to stock up on food from M&S foodhall at the motorway services which I can claim back on expenses. M&S food is amazing however, and they do a good selection of healthier foods which makes it not too bad. Still hard to get enough calories in though.


 

 
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 2019/04/10 09:15:53 (permalink)
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Late update here guys, never had chance over the weekend, but my IG has been keeping you up-to-date though (pull your finger out Brett you're missing out lol).
 
Friday 05/04/19, 3+
 
Squats
70 x 5
110 x 5
127.5 x 3
145 x 3
162.5 x 3
100 x 10
 
Bench
bar x 20
50 x 10
70 x 5
87.5 x 3
100 x 3
112.5 x 3
 
Pendlay Rows
70 x 12
80 x 10
90 x 8
 
Dips
BW x 16
BW+10 x 12
BW+20 x 8
 
All moved well, didn't push for any extra reps on my top sets but felt like 3 reps were my max on these anyway. Pendlays were good and felt heavy towards the end, really had to try on the last couple of reps which meant they weren't as strict as they should have been, too much back swinging movement going on but still happy.
 
post edited by H0M3R_j4y - 2019/04/10 09:25:30

 
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 2019/04/10 09:25:18 (permalink)
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Saturday 06/04/19, 3+
 
Strict Press
bar x 20
40 x 10
60 x 3
65 x 3
72.5 x 3
80 x 1
87.5 x F
80 x 1
 
Deadlifts
60 x 10
100 x 5
140 x 3
160 x 3
180 x 3
150 x 3x3 (1" deficit)
 
Seated Calf Raise (machine)
160 x 13, 11, 9, 8 (3 second pause at top)
120 x 16 (no pause)
80 x 16 (no pause)
 
Tried for a new single PB just to see if the 87.5kg was there, but only managed half way. So my new 1RM is officially 85kg. Still very happy with this, BW strict press is in my sights for next time.
Deadlifts moved well, keeping the reps to just the 3 again so I could add in the volume sets after. Did the volume sets with a 1" deficit which makes it that little bit more interesting, love these. Form feeling good again.
Had a couple of comments from two lads in the gym that that I was very strong for my size, which cheered me up of course. Yay 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 2019/04/10 09:44:29 (permalink)
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Tuesday 09/04/19, 1+
 
Squats
70 x 2x5
110 x 5
135 x 5
155 x 3
175 x 1 (new PB)
180 x F (half rep)
 
Bench
bar x 20
50 x 10 70 x 5
92.5 x 5
105 x 3
122.5 x 1 - new PB
125 x 1 - new new PB!
 
Rope Pull Ups
BW+10 x 6
BW+7.5 x 6
BW+5 x 6
BW+2.5 x 6
 
Ooooooooosh! PB's all round!
 
Squat top working set was supposed to be 172.5, but I rounded it up to 175 as I wanted to beat my previous best of 170 by at least 5kg. It moved well in the end, although it felt like a slow grind when doing it the video looked faster, so I'm pleased I made that call. Tried for a 180kg after which would have been the icing on the cake, but its wasn't going to happen, felt heavy from the start, I went down half way and knew that it wasn't coming back up lol, so only did a half rep, which was hard enough. I may have had it if I hadn't done the 175 before, but I'm pleased with the way this worked out, as if I had failed the 180 first then I would have probably missed anything heavy after as well. I did video the 180 as well but won't post it anywhere for fear of it getting in the wrong hands and it ending up on a gym fail page having a p1ss take of a half rep squat lol. However, 4 plates is getting closer. 
 
Bench top working set according to 531 was supposed to be 117.5. But as this is my final week of my blast I wanted more, so put on 122.5 which is 2.5 better than my previous 1RM. Moved great, even with a pause, so had to go for the 125 after which I nailed as well, although no pause, it didn't bounce either so buzzing.
 
Finished with rope pull ups which also felt strong considering I added a 10kg plate. 
 




 
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 2019/04/10 15:40:04 (permalink)
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Even tho not paused I am still impress that 125 went considering the 122.5 looked to take a fair bit of work despite it moving constantly. Well done on the PBs this week, dude.

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ANIMAL
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Re: H0M3R_j4y's Strength Journal 2019/04/10 19:05:41 (permalink)
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Cracking PB’s mate
Nails1981
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Re: H0M3R_j4y's Strength Journal 2019/04/10 19:14:44 (permalink)
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Boom! What a session mate, awesome work

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RAD#1
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Re: H0M3R_j4y's Strength Journal 2019/04/10 22:51:29 (permalink)
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M&S food is awesome 
 
One HELL of a session there mate reeeeeespect
 
Been trying to upload pics of my new bike but this place is a fcukin nightmare but I will get them sorted

Bones heal, pain is temporary, and chicks dig scars
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Re: H0M3R_j4y's Strength Journal 2019/04/11 07:28:29 (permalink)
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Wednesday 10/04/19, 1+
 
Deadlifts
70 x 10
110 x 5
150 x 5
170 x 3
190 x 1
160 x 3x3 (1" deficit)
 
Seated Overhead Pin Press
bar x 20
40 x 8
60 x 5
70 x 3
80 x 3
85 x 1
90 x 1
 
Standing BB Calf Raises
140 x 20, 16, 12, 8, 6
 
Deadlifts felt good although not pushing for reps on these at the moment so happy to stop at the single so I could get the volume sets in after. Enjoying doing deficits again.
 
Overhead press the 80 felt light and did 3 reps easily so decided to do a couple of extra sets, 85 then 90 both moved well too so pretty sure I had more in 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 2019/04/11 09:51:42 (permalink)
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dirtyvest
Even tho not paused I am still impress that 125 went considering the 122.5 looked to take a fair bit of work despite it moving constantly. Well done on the PBs this week, dude.

 
Thanks DV, yes I even surprised myself with the 125kg. Especially considering my setup still needs work lol.

ANIMAL
Cracking PB’s mate

Nails1981
Boom! What a session mate, awesome work

Sent from my SM-G960F using Tapatalk

 
Thanks both.
 

RAD#1
M&S food is awesome 
 
One HELL of a session there mate reeeeeespect
 
Been trying to upload pics of my new bike but this place is a fcukin nightmare but I will get them sorted


Cheers Rad. Yes M&S food is awesome, one of the perks of working away is treating myself on company expenses. Usually end up buying a tub of mini choc bites or similar to take home for the kids as well lol.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
Nails1981
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Re: H0M3R_j4y's Strength Journal 2019/04/11 09:57:28 (permalink)
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Nice grunty session mate.  I think your deadlift set up could use a small tweak though.  Looks like you set up a touch too far from the bar which is because you have your hips slightly too low.  If you watch your lift you'll see yous hips shoot up first before the bar starts to move.  This puts it out in front of you by about an inch.  Get that sorted and I can see a PB on the cards. 
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Re: H0M3R_j4y's Strength Journal 2019/04/11 10:13:57 (permalink)
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Nails1981
Nice grunty session mate.  I think your deadlift set up could use a small tweak though.  Looks like you set up a touch too far from the bar which is because you have your hips slightly too low.  If you watch your lift you'll see yous hips shoot up first before the bar starts to move.  This puts it out in front of you by about an inch.  Get that sorted and I can see a PB on the cards. 




I've noticed that too, starting to lean forward a bit which is in turn using more back than legs at the start of the lift as well. Its a pita the deadlift is at times, as you naturally take the easiest path up, which isn't always the best lol. Which is why I'm not pushing the top heavy sets for reps atm, need to grease that groove on the lower weights.

 
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 2019/04/11 13:11:54 (permalink)
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Brilliant PB's mate! Great grind on the squat as well. Once my knee is healed the battle is back on bro

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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
ANIMAL
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Re: H0M3R_j4y's Strength Journal 2019/04/11 16:26:35 (permalink)
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You need to grease the groove on much lower weights mate . Like 50-60% . 3x3 is not greasegrooving

Lots of doubles. Lots of singles. Like lots of them
Nails1981
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Re: H0M3R_j4y's Strength Journal 2019/04/11 19:42:58 (permalink)
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ANIMAL

You need to grease the groove on much lower weights mate . Like 50-60% . 3x3 is not greasegrooving



Lots of doubles. Lots of singles. Like lots of them

I'd go as far as to say singles would be best as there's more opportunity for setups. Or clusters and setup every damn rep.

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H0M3R_j4y
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Re: H0M3R_j4y's Strength Journal 2019/04/12 09:10:39 (permalink)
+1 (1)
 
Nails1981
ANIMAL

You need to grease the groove on much lower weights mate . Like 50-60% . 3x3 is not greasegrooving

Lots of doubles. Lots of singles. Like lots of them

I'd go as far as to say singles would be best as there's more opportunity for setups. Or clusters and setup every damn rep.

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Noted. I like doubles so will do plenty of them then, with a reset for every rep. Cheers lads.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
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