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AnsweredHot!Jayboy. Countdown to South East Summer Divisional 04/08/19

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Ox
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Re: Jayboy - Make me strong and brawny 2019/01/17 13:09:06 (permalink)
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Damn that final rep on squats was epic! You held form well considering mate, I find these early repping weeks harder than the latter heavier low rep weeks but it will feed in well.
 
Don't overthink too much ad certainly don't attempt to change foot position or anything at this point in a build up to a comp, wrong time to mess. You're working at the edge of ability in prep, a little breakdown in form is likely tbh and you held that well, knees didn't cave too badly IMO. Just keep working hard and don't overthink things at this point.
 
Deads look speedy and on point mate.
 
Keep on top of diet, hydration, rest and yes stretching/foam rolling.
 
post edited by Ox - 2019/01/17 13:11:58
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Nails1981
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Re: Jayboy - Make me strong and brawny 2019/01/17 14:47:24 (permalink)
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Deads are looking good mate.  TBF I've seen a lot worse on the squat, just needs a bit of tweaking mate.  I'd start by "rooting" your foot to the floor by actively trying to twist your feet out from you body and into the floor.  This will help engage your glutes and make your knees track correctly.  
dirtyvest
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Re: Jayboy - Make me strong and brawny 2019/01/17 16:06:19 (permalink)
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No, I think that knee cave does need looking at. On an 8 repper set it happened on every rep. That is not good. And IMO there should not be breakdown in form. A PB should not really have any breakdown in form. You hone a technique down to be at your maximal strength with that technique, breaking out of that form will not be redirecting to a more efficient and stronger mechanical path if for no other reason that you've not trained that path, so deviating out of that form is never desirable (is it sometimes unavoidable, quite possibly, but should never be an acceptable aspect of peaking through a programme).
 
Now, why has it happened? You have mentioned a lot of stiffness and tightness so yes, it could very well be a result of that and next week may not be an issue at all but it is something to watch

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ANIMAL
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Re: Jayboy - Make me strong and brawny 2019/01/17 16:51:00 (permalink)
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I have done extensive reading on knees(given my issues). I was obsessed with getting rid of any knee what so ever.. but the way our body mechanics work, a small valgus is a completely normal thing, so long as you have control
ANIMAL
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Re: Jayboy - Make me strong and brawny 2019/01/17 16:52:18 (permalink)
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I don’t think that was too bad.. the knee wasn’t coming completely past the foot. But i do think it is caving due to your stance being a bit too wide.
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Re: Jayboy - Make me strong and brawny 2019/01/17 16:53:42 (permalink)
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Take this test. This will tell you if you have proper knee / hip control and whether you need to work on it

https://www.instagram.com/p/BhCq9kWBafh/?utm_source=ig_share_sheet&igshid=7lvtn5yn122d
dirtyvest
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Re: Jayboy - Make me strong and brawny 2019/01/17 17:01:00 (permalink)
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Valgus on the way up is fairly common in fact (I do it on the way up to a degree). I don't like how one side looks to be weaving in and out erratically up and down (i.e. unstable) and the other side looks fairly controlled and more of a refined movement pattern

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ANIMAL
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Re: Jayboy - Make me strong and brawny 2019/01/17 17:03:20 (permalink)
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dirtyvest
Valgus on the way up is fairly common in fact (I do it on the way up to a degree). I don't like how one side looks to be weaving in and out erratically up and down (i.e. unstable) and the other side looks fairly controlled and more of a refined movement pattern


Yes an imbalance fosho. That test should highlite it to him tho
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Re: Jayboy - Make me strong and brawny 2019/01/17 20:46:14 (permalink)
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H0M3R_j4y
Some quality work going on in here mate. Nice to see you're loving deads again, what a difference breaking that 200kg has done!


Ive always loved deads and they have been my better and fave movement but getting that 200 and smashing past it has really ignited something on deads. I have big plans this year for deadlifts.

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JayBoy
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Re: Jayboy - Make me strong and brawny 2019/01/17 20:49:26 (permalink)
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Ox
Damn that final rep on squats was epic! You held form well considering mate, I find these early repping weeks harder than the latter heavier low rep weeks but it will feed in well.
 
Don't overthink too much ad certainly don't attempt to change foot position or anything at this point in a build up to a comp, wrong time to mess. You're working at the edge of ability in prep, a little breakdown in form is likely tbh and you held that well, knees didn't cave too badly IMO. Just keep working hard and don't overthink things at this point.
 
Deads look speedy and on point mate.
 
Keep on top of diet, hydration, rest and yes stretching/foam rolling.
 


Yeh that was a fight and a half but no way wasn't gunna come up. Im certainly finding squats hard but I im out of my comfort zone with higher rep squats so good to keep pushing these.
Im chalkinmg it down to tightness/lack of rolling recently and will get on top of more stretching/rolling at home.
Diet, hydration on point mate cheers

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Deadlift - 212.5kg
JayBoy
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Re: Jayboy - Make me strong and brawny 2019/01/17 20:55:23 (permalink)
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Nails1981
Deads are looking good mate.  TBF I've seen a lot worse on the squat, just needs a bit of tweaking mate.  I'd start by "rooting" your foot to the floor by actively trying to twist your feet out from you body and into the floor.  This will help engage your glutes and make your knees track correctly.  




dirtyvest
No, I think that knee cave does need looking at. On an 8 repper set it happened on every rep. That is not good. And IMO there should not be breakdown in form. A PB should not really have any breakdown in form. You hone a technique down to be at your maximal strength with that technique, breaking out of that form will not be redirecting to a more efficient and stronger mechanical path if for no other reason that you've not trained that path, so deviating out of that form is never desirable (is it sometimes unavoidable, quite possibly, but should never be an acceptable aspect of peaking through a programme).
 
Now, why has it happened? You have mentioned a lot of stiffness and tightness so yes, it could very well be a result of that and next week may not be an issue at all but it is something to watch




ANIMAL
I have done extensive reading on knees(given my issues). I was obsessed with getting rid of any knee what so ever.. but the way our body mechanics work, a small valgus is a completely normal thing, so long as you have control


ANIMAL
I don’t think that was too bad.. the knee wasn’t coming completely past the foot. But i do think it is caving due to your stance being a bit too wide.


ANIMAL
Take this test. This will tell you if you have proper knee / hip control and whether you need to work on it

https://www.instagram.com/p/BhCq9kWBafh/?utm_source=ig_share_sheet&igshid=7lvtn5yn122d


dirtyvest
Valgus on the way up is fairly common in fact (I do it on the way up to a degree). I don't like how one side looks to be weaving in and out erratically up and down (i.e. unstable) and the other side looks fairly controlled and more of a refined movement pattern



Thanks lads really appreciate the feedback. Im not panicking as im putting this down to a one off due to tightness and not foam rolling last couple weeks where I should be rolling most days. Can do at home of an evening so no excuses I have just neglected it.


Taking on board all the comments and will take a good review of squats after comp. Wont be changing stance/form at this point as wont throw out the training. If valgus becomes an issue then April will start resolving and correcting.
 
 

Make me stronger!
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Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
JayBoy
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Re: Jayboy - Make me strong and brawny 2019/01/18 14:08:06 (permalink)
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Absolutely shattered today - broken sleep, lots of stress/busyness at work/home. Glad for gym for a break.
 
Dead Bench
20 x 8
40 x 5
60 x 5
85 x 10
 
Slingshot Bench
80 x 8
90 x 8
90 x 8
 
DB bench press
16 x 20
16 x 20
16 x 20
 
Cable Tricep Ext
18.75 x 20
18.75 x 20
18.75 x 20
 
Front Cable Roe Raise
6.25 x 20
6.25 x 20
6.25 x 20
 
DB Hammer Curls
12 x 24 (12 per arm)
12 x 24 (12 per arm)
12 x 24 (12 per arm)
 
PWO BW - 86.7kg
 
That was a great session. Dead bench so much stronger then last week and felt much more speed on pressing. Slingshot bench better weights then last week and really pushed these hard - the weight is a good level at 90 as last 2 reps were hard fought. Dropped DB press down to 16kh per DB as wanted full 20 reps, not much room for movement in weight as these gassed me.
 
No videos - I wish I had videod the bench work as felt so strong but was just in zone with lifts and forgot tbh.
 
Feeling very confident on bench - all this additional bench variations and tricep work is really pushing strength up and in turn confidence on it. Big difference from last year where I really neglected it.
 
Weekend off training now and good steak dinner tonight and a bonus beer (just the one!).
 
Have a good weekend all.
 
 

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Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
dirtyvest
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Re: Jayboy - Make me strong and brawny 2019/01/18 14:13:34 (permalink)
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The important question is, of course.... what beer is it? Got myself a Proper Job tonight which will please my son as it's his favourite

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Ox
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Re: Jayboy - Make me strong and brawny 2019/01/18 14:21:55 (permalink)
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Awesome work bud...well on point still!
Brett
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Re: Jayboy - Make me strong and brawny 2019/01/18 18:58:16 (permalink)
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Nice work mate!
 
Again I'm no expert but I'd like to see a little less knee travel. Seems to be dominant on one side too? May have a strength imbalance there.
 
That quaddage though!

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Eugene
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Re: Jayboy - Make me strong and brawny 2019/01/18 19:04:04 (permalink)
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How's the preparation going? Physically, mentally and time-management wise? Are you on more cals now?

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Re: Jayboy - Make me strong and brawny 2019/01/18 22:09:55 (permalink)
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dirtyvest
The important question is, of course.... what beer is it? Got myself a Proper Job tonight which will please my son as it's his favourite


Nothing special just Budweiser.But that's all my booze for this weekend - actually that's the last beer from my beer fridge! Proper job sounds interesting - Ale?
 
Ox
Awesome work bud...well on point still!


Cheers mate im loving these bench variations
 
Brett
Nice work mate!
 
Again I'm no expert but I'd like to see a little less knee travel. Seems to be dominant on one side too? May have a strength imbalance there.
 
That quaddage though!


Thanks pal. Was def dominant on one side - If needed after comp can address but still suspect it was a one off and magnified due to tightness. Haha yeh quads aren't bad I suppose cheers
 
Eugene
How's the preparation going? Physically, mentally and time-management wise? Are you on more cals now?


Preps going well thanks mate - physically I feel strong as ever and this is without starting the heavy part of the programme. DOMS hasn't been too bad but noticed more and need to keep up rolling as had neglected majorly. Time is hard to complete sessions with the rest I want between sets so having to go 60 secs rest for some of the accessory and superset some movements but gettingit done and sessions going well. Mentally good mate - mentally strong anyway and odd work/home stress aside for nominal things all good.
I will prob get a slapped wrist for this but not tracking calories and never really do. My weights steady between 86.5-87.5kg and eat similar things each week. Diet is tight and clean and apart from a bottle or pint or beer at weekend but limit myself to 1 now. Macros/calories will be hard to track as wife makes dinners now and no chance she is weighing out stuff when she is making sauces for stews/curry etc Estimate around 3000-3500
 
 

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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
dirtyvest
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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/01/18 23:12:11 (permalink)
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It's a Cornish ipa... fool proof

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Eugene
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Re: Jayboy - Make me strong and brawny 2019/01/19 16:25:11 (permalink)
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JayBoy
Macros/calories will be hard to track as wife makes dinners now and no chance she is weighing out stuff when she is making sauces for stews/curry etc Estimate around 3000-3500

 
I track everything. I make/prepare everything. I weigh everything. I'd never dream of asking my wife to do any of that for me. I want to do it, so it's my responsibility. I guess as a powerlifter you don't have to be so stringent though.
Just wondered how you found balancing the focus of preparing for competition with family life, especially with the little one.
 
 
 

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JayBoy
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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/01/19 20:54:05 (permalink)
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dirtyvest
It's a Cornish ipa... fool proof

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Decent. Mother in law dropped me off a box of heinekin bottles so looks like ill be having a bottle tonight

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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