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

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JayBoy
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Re: Jayboy - Make me strong and brawny 2019/01/19 20:58:36 (permalink)
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Eugene
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.
 
 
 

Yeh mate as a PL diet is important to me but not to the levels of a BB. I just want to be strong as f*ck so can be looser with food although not crazy loose. My wife knows i womt eat sh*t anyway so wont cook rubbish food so guess im lucky in that regard.
Balancing fine so far - wifes used to me talking about training all the time and so far its similar balance to when i was just training. Im relaxes about comp - I have some minimum expecttaions for myself and will see what happens on the day

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dirtyvest
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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/01/19 23:13:36 (permalink)
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You should know the ingrediants she uses so you should be able to get a reasonable calorific estimate

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sd1656
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Re: Jayboy - Make me strong and brawny 2019/01/20 14:11:21 (permalink)
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Nice work. Good to see the volume is benefitting you. I never get on to well with too much volume. But may give it another shot in a few months
JayBoy
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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/01/20 20:53:59 (permalink)
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dirtyvest
You should know the ingrediants she uses so you should be able to get a reasonable calorific estimate

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Yeh we know all the ingredients so could do. Could be handy to do so I know rough cal total

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JayBoy
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Re: Jayboy - Make me strong and brawny 2019/01/20 20:54:51 (permalink)
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sd1656
Nice work. Good to see the volume is benefitting you. I never get on to well with too much volume. But may give it another shot in a few months

Cheers mate. Its a change from my usual training but im finding it beneficial and hoping it lays some good groundwork

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JayBoy
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Re: Jayboy - Make me strong and brawny 2019/01/20 20:57:03 (permalink)
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Im planning on attending the comp next sunday (as spectator) run by my fed to give me a good idea of structure/lift call’s or instructions/potential day length etc Hopefully will be able to have a chat with the ref’s lifters as well.

Make me stronger!
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Current PB's
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Squat - 175kg
Deadlift - 212.5kg
dirtyvest
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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/01/20 23:27:19 (permalink)
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If it was the odd weekend like my family meals I'd not worry but near enough daily it's worth having a rough idea just for reference

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On The Flop
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Re: Jayboy - Make me strong and brawny 2019/01/21 08:41:34 (permalink)
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JayBoy
Im planning on attending the comp next sunday (as spectator) run by my fed to give me a good idea of structure/lift call’s or instructions/potential day length etc Hopefully will be able to have a chat with the ref’s lifters as well.



Great idea mate. I did the same. It will definately help with your build up.

“It ain’t all sunshine and rainbows”
 
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Re: Jayboy - Make me strong and brawny 2019/01/21 10:22:03 (permalink)
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On The Flop
JayBoy
Im planning on attending the comp next sunday (as spectator) run by my fed to give me a good idea of structure/lift call’s or instructions/potential day length etc Hopefully will be able to have a chat with the ref’s lifters as well.



Great idea mate. I did the same. It will definately help with your build up.

x2 sounds like a good plan.
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Re: Jayboy - Make me strong and brawny 2019/01/21 12:56:37 (permalink)
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dirtyvest
If it was the odd weekend like my family meals I'd not worry but near enough daily it's worth having a rough idea just for reference

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Make sense although I hate the thought of tracking calories as feels like work. Can see there is benefit of it though - I eat similar each day so may try and track one day this week.
 
On The Flop
JayBoy
Im planning on attending the comp next sunday (as spectator) run by my fed to give me a good idea of structure/lift call’s or instructions/potential day length etc Hopefully will be able to have a chat with the ref’s lifters as well.



Great idea mate. I did the same. It will definately help with your build up.


Yeh my thoughts exact mate. Was you a PL'er?
 
Nails1981
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JayBoy
Im planning on attending the comp next sunday (as spectator) run by my fed to give me a good idea of structure/lift call’s or instructions/potential day length etc Hopefully will be able to have a chat with the ref’s lifters as well.



Great idea mate. I did the same. It will definately help with your build up.

x2 sounds like a good plan.


Cheers bud
 
 

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Deadlift - 212.5kg
JayBoy
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Re: Jayboy - Make me strong and brawny 2019/01/21 13:04:55 (permalink)
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Was bang on with rolling over weekend and some nice walks with the hound to stretch legs pout. Last week of higher reps. Lets do this.
 
BW - 86.8kg
 
Deadlift
20 x 8
60 x 5
100 x 3
130 x 3
162.5 x 8
162.5 x 8
 
Deadlift Row
100 x 6
100 x 6
100 x 6
 
Squat
20 x 5
60 x 5
100 x 3
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
 
Laying Hamstring Curls
35 x 20
35 x 20
35 x 16
 
CG Pulldown
54 x 12
54 x 12
60 x 12
 
Deads moved well - as always the warmups felt heavier/clunky but once working reps started was in the groove and moved well. Supersetted the rows with my warmup squats as had to save time. Worked fine and should of pushed for 8 reps as could of hit them on rows.
Squats - as mentioned not looking at re-working form IRO valgus this close to comp but slowed/controlled my descent slightly and the reps felt much better, the rolling I imagine has had a good impact as well and I need to keep on top of that. Again really working on leg drive and good depth. Curls were a b*stard and had cramp mid set but kept repping and it stopped instantly, was like bambi on ice after.
 
1st set deads

 
2nd set deads

 
5th set squats

 
 
 
 
 
 
 

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H0M3R_j4y
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Re: Jayboy - Make me strong and brawny 2019/01/21 13:20:31 (permalink)
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Nice work mate. I wouldn't worry too much about calculating your exact calories. You are maintaing BW consistently so unless you were trying to drop weight for a lower class then it isn't really an issue. Your feeling strong so you are clearly eating enough.
 
Have you done any more research into the meet? Just you and the family going? Do you know anyone else who is going that you could meet up with to train with beforehand or anything like that?

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
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JayBoy
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Re: Jayboy - Make me strong and brawny 2019/01/21 15:19:13 (permalink)
+1 (1)
H0M3R_j4y
Nice work mate. I wouldn't worry too much about calculating your exact calories. You are maintaing BW consistently so unless you were trying to drop weight for a lower class then it isn't really an issue. Your feeling strong so you are clearly eating enough.
 
Have you done any more research into the meet? Just you and the family going? Do you know anyone else who is going that you could meet up with to train with beforehand or anything like that?

Its not a massive priority as my weight is pretty consistent and not looking to change weight class at moment. I eat pretty consistently and know roughly its 3000-3500 cals from when I last logged food last year. Ded feel strong mate.

Just me and the wife - want as little distraction as possible. Debating if worthwhile asking a friend to handle me on day - help warmups, timing/rest between lifts etc but also wary that could overcomplicate the day. I know one of the refs (met him once) and will train at his gym couple times next month as its all comp spec so will know heights for bench/squat rack etc
post edited by JayBoy - 2019/01/21 15:20:29

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dirtyvest
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Re: Jayboy - Make me strong and brawny 2019/01/21 16:43:53 (permalink)
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Squat/knee looked far healthier in that vid. All lifts looked to move well too.

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Ox
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Re: Jayboy - Make me strong and brawny 2019/01/21 19:30:28 (permalink)
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As said on IG...bang on track dude!
JayBoy
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Re: Jayboy - Make me strong and brawny 2019/01/21 20:38:03 (permalink)
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dirtyvest
Squat/knee looked far healthier in that vid. All lifts looked to move well too.

Yep much better. Slowing the descent helped as more control and the rollings played its party. Yeh cheers was a good sesh

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Current PB's
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Deadlift - 212.5kg
JayBoy
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Re: Jayboy - Make me strong and brawny 2019/01/21 20:38:24 (permalink)
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Ox
As said on IG...bang on track dude!

Cheers dude I feel bang on track!

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Squat - 175kg
Deadlift - 212.5kg
JayBoy
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Re: Jayboy - Make me strong and brawny 2019/01/21 20:43:58 (permalink)
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Calorie update - tracked today to get a rough idea. Actually more then I thought just shy of 4,500. Calories were 4,476. Macro split 46% carbs, 32% fat & 22% protein.

Didnt includes eaa’s or pwo glutamine as couldnt find on mf. Meats, carbs, veg change throughot the week.

This is up to 8:30 tonight - if peckish later will eat again as sometimes do.. But gives me rough idea .

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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 2019/01/21 20:53:22 (permalink)
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That's why it's good to get a rough idea.... 1000+ more than your guestimated, which had you needed a dietary overhaul (particularly for a cut) you would have found yourself in a bad place pretty quickly.
 
You don't need to be 100% spot on, they'll always be slight daily variances in input and output bu it is worthwhile having some kind of idea of what you require to proceed in your goals. BCAA and glut cal content will be tiny unless you are knocking loads of them back

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ANIMAL
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Re: Jayboy - Make me strong and brawny 2019/01/21 21:48:06 (permalink)
+1 (1)
Tbh mate, and I’ll be frank, it’s rediculous that you are not even slightly tracking food. Well done for doing it today tho, hopefully it will give you the kick up the arse you need.

You’ve entered a comp.. Yes it’s just for experience but treat it with respect, you’re an athlete now.. and nutrition is more important then any training program

Just because you are a powerlifter looking for strength should not give you a free reign on eating. It’s a big mistake which I’ve learnt to my detriment. And just because you are maintaining your body weight does not mean your diet is optimal. Ox is going to put you through the fires of hades.. you want everything that goes in to be of benefit and help you recover.

That too low protein imo mate.

Now have a chat with your Mrs and see if she can somehow estimate what goes into your evening meal each night.. and you you should start tracking everything else at least 5 days a week. It willmajorly benefit you!
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