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

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billy2shots
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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/12 18:16:16 (permalink)
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Enjoy the sports massage. I've never had one but always thought it was one of those pleasure/pain things where it's pleasurable in a painful twisted kind of way.
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JayBoy
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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/12 21:37:01 (permalink)
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Ox
On fire buddy yes! Sports massage will really help too mate, well worth it at this stage :)
 
Regarding squats...go with 120kg for working weight and see how they feel, we can always ramp up if moving well and nice and deep.

Benching going better then I could of thought. Massive improvement from last summers feeble efforts. Massage was good - back was very tight from glutes all way up lumbar so lots of work. Worked calves, hams and quads as well.

Cool will go 120 and hammer depth on squats

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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/12 21:38:17 (permalink)
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dirtyvest
Good effort digging those presses out buddy, first 4 were solid pauses IMO

Thanks mate - had to really learn to dig/fight the press where need be but getting better. Agree 1st 4 prob some of the best pauses of thos block so far

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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/12 21:41:20 (permalink)
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Nails1981
Nice work mate, it's all going in the right direction.  Not sure if this will help but I find front squats helpful for hip mobility.  I can sink down a bit lower so on days when things are tight I'll do a set or 2 (nothing bit or fancy) just to get things moving.  A sets of 3 seem to do the job and don't impact the session.

Cheers mate im happy with progress. Well apart from squats but they will get there. Good idea on squats - will keep them in mind thanks - be hard to work extra work in due to time constraints but wil add where i can

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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/12 21:47:11 (permalink)
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Brett
Solid work bud.
 
Let me know how this massage goes. I've been seriously considering finding one.
 
Is a sport massage the same as deep tissue massage?

Cheers pal. Massage was well needed - back was so tight especially lumbar region so loosening glutes up as well as a good crack on the legs did feel better. Got some good tips for glute rolling which in turn should help back tightness but need to keep on top of rolling etc

I would imagine the same yeh - sports massage was deep and painful but worthwhile

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Deadlift - 212.5kg
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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/12 21:50:36 (permalink)
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billy2shots
Enjoy the sports massage. I've never had one but always thought it was one of those pleasure/pain things where it's pleasurable in a painful twisted kind of way.

Exactly that - pleasure/pain. Some parts agony others was quite nice. I used to get one a month but had to cut back when little one was born and wife on maternity so couldnt justify paying for it.

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Current PB's
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Squat - 175kg
Deadlift - 212.5kg
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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/13 22:00:26 (permalink)
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Body feels much better from massage yesterday. Got some good tips on glute rolling to help lumbar and also tip to use a tennis ball for deep massage at home as foam roller cant touch some places. Good 30/40 mins rolling tonight with foam roller and tennis ball and massive diff - jesus tho the tennis ball really gets deep but really worked the muscle.

Was a good boy today - 2 trips out and no booze, indian at lunch and pub after work quickly. Soda and lime all the way. Wansnt even hard or tempting today just focused on comp. Curry was nice but kept to lamb bhuna and rice no breads to further stodge out. Lovely steak and jacket for dinner tonight - good refuel day.
post edited by JayBoy - 2019/02/14 08:59:55

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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/14 12:29:19 (permalink)
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Woke physically feeling great. Back much better and no doubt helped my massage and extra rolling. BUT soon as im deadlifting back tightens up - finished the reps fine but a noticeable tightness in back and could feel through the leg press also. Nothing to the point I cant train but enough that im aware of it.
 
Can only keep rolling and massaging and hope keeps improving which sure it will over time. Luckily theres no pain its just tight and uncomfortable. Massage girl did comment that the whole right side of my body was significantly tighter then the left so something ill look at after comp.
 
Squat
20 x 8
60 x 5
100 x 3
120 x 5
120 x 5
120 x 1
120 x 1
120 x 1
120 x 1
120 x 1
 
Banded Deads
60 x 5
100 x 3
120 x 2
130 x 2
130 x 2
130 x 2
130 x 2
130 x 2
130 x 2
 
Leg press
180 x 15
180 x 15
180 x 15
 
Leg Ext
25 x 20
25 x 20
25 x 20
 
Standing Back Extension
 x 10
 x 10
 x 10
 
Squats - weight was fine. Videos up for review - I can see there better and some reps much better then others but seem to be going in the right direction. Added singles after to drill depth, could of gone heavier but no point if depth still bothering me. Not sure if im being too picky now but I wouldn't class every rep to depth or depth/hip crease I want to achieve, 
Deads were fine - weight comfortable but lost speed on 1st coupel sets where worried about tight back. After set 2 just focused on lift rather then body and flew up so maybe I just need to switch off focusing on an ache and lift. 
Dropped weight on legg press as that was making back tight, reduced reps to 15 and did slow and depthy reps. Changed pulldowns to back ext to stretch out back more.
 

 

 

 

 
https://youtu.be/YZYBsGna7_w
 
post edited by JayBoy - 2019/02/14 12:33:00

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billy2shots
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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/14 12:52:10 (permalink)
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To the untrained eye (me) they look like good gym depth. Unfortunately I think they look very borderline or even a touch high to pass comp depth.

I'm sure the more experienced will be along soon and can pause and take a better look at the vids with their IT skills.

Have you just tried harder using your same form or have you tweaked your setup at all?You may have reached your limit with current setup and might need to make bigger changes.
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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/14 13:05:33 (permalink)
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Yes you're not getting as deep as you were last week there mate :( you need a touch more still like last week. 
 
Its all going to be about damage limitation as this point so close to the comp, you just need to bury one to get a score on the board and after comp a re-jig of set up is going to be needed I think bud and then a re-build from there.
 
Keep on top of mobility and stretching and hydration mate.
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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/14 13:30:46 (permalink)☄ Helpfulby Ox 2019/02/14 13:31:44
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billy2shots
To the untrained eye (me) they look like good gym depth. Unfortunately I think they look very borderline or even a touch high to pass comp depth.

I'm sure the more experienced will be along soon and can pause and take a better look at the vids with their IT skills.

Have you just tried harder using your same form or have you tweaked your setup at all?You may have reached your limit with current setup and might need to make bigger changes.

Yep my thoughts exactly. Just not hitting depth was getting last week - hips felt quite stiff today but need to be burying them still. 
Mainly just harder as so close to comp don't want to change too much at this stage. Once comps done need a complete breakdown and re-build of it I think. 
 
Ox
Yes you're not getting as deep as you were last week there mate :( you need a touch more still like last week. 
 
Its all going to be about damage limitation as this point so close to the comp, you just need to bury one to get a score on the board and after comp a re-jig of set up is going to be needed I think bud and then a re-build from there.
 
Keep on top of mobility and stretching and hydration mate.




Yeh that's what I thought. A couple felt in but vids showed borderline. Frustrating lark this prepping for comp! 
 
I think on a single lift I get better depth then reps but totally agree that re-jig of squats completely needed after. yep will do and ill spend time just sitting in the hole when at home as well - anything I can do to try and drill in depth.

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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/14 14:57:54 (permalink)
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How low do you have the bar?

I let the bar drop as low as possible whilst still safe and I found it really helped with depth as it's not trying to force me forward. My hips felt a lot better going low. The trade off was it caused elbow pain as more stress is channeled there, but for a temporary solution it might be enough for you so close to comp.
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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/14 15:16:20 (permalink)
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billy2shots
How low do you have the bar?

I let the bar drop as low as possible whilst still safe and I found it really helped with depth as it's not trying to force me forward. My hips felt a lot better going low. The trade off was it caused elbow pain as more stress is channeled there, but for a temporary solution it might be enough for you so close to comp.

Id say mid trapezius - alongside shoulders. Its a comfortable feeling low bar depth for me with no elbow/wrist pain. Havent tried any lower but worth a shout so will try. Cheers mate

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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/14 16:33:53 (permalink)
+1 (1)
Your back tightness etc could just be because youre body is adjusting to dead’s and squats on same day which you do a couple times a week don’t you ? Especially as when you started you hit it hard with 10’s and have kept ramping up it might just be a bit over reaching. Any planned Deloads? They will help.

Also depth

No point doing Leg Press or Leg Extension mate . Just Squat with lower loads. You need to be squatting as
Much as possible to get that depth. You’re not going to get any stronger now. It should all be about specificity and tech work for the Squat.
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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/14 16:40:21 (permalink)
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You have had to make some small changes of late which may cause some tightness working things in a manner they aren't quite adapted to. Be interesting to see a face on squat... in fact are you squatting facing a mirror? I would start to try and get used to squatting looking out into oblivion cos that will be an interesting experience at a comp if you are only ever used to squatting ina mirror

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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/15 12:19:21 (permalink)
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ANIMAL
Your back tightness etc could just be because youre body is adjusting to dead’s and squats on same day which you do a couple times a week don’t you ? Especially as when you started you hit it hard with 10’s and have kept ramping up it might just be a bit over reaching. Any planned Deloads? They will help.

Also depth

No point doing Leg Press or Leg Extension mate . Just Squat with lower loads. You need to be squatting as
Much as possible to get that depth. You’re not going to get any stronger now. It should all be about specificity and tech work for the Squat.

Yeh twice a week for both and same day. No deload as no time till comp but will after then can re-build up.
 
Im sticking with the acc's at the moment as any marginal strength gains will help. I wont get the lift I wanted so its damage control and ill just drill squat as much as I can. I have an aim now based on recent weeks depth issued so will work towards that.
 
dirtyvest
You have had to make some small changes of late which may cause some tightness working things in a manner they aren't quite adapted to. Be interesting to see a face on squat... in fact are you squatting facing a mirror? I would start to try and get used to squatting looking out into oblivion cos that will be an interesting experience at a comp if you are only ever used to squatting ina mirror




Yeh agreed I think all the little things im trying will make a diff. I think the main thing is now attempting to squat greater depth which body is not used too so extra strain. Upped the rolling, baths and on Ox's advice will include turmeric & cinnamon daily for the anti-flam properties.
I can do a face on vid next week. I do face a mirro but TBh when im squatting I don't know a mirrors in front of me as just focusing on the lift. Problem is there us mirrors all around so either way I could potentially look into a mirror.
 
Im back down a PL gym 03/03 to train with one of the refs for the comp. Can use comp spec equipment and will set my heights for bench and squat rack.
 
 
 
 

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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/15 12:27:10 (permalink)
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Absolutely shattered today. Woke up at 6 to walk the dog but crawled on sofa with blanket and dog and had a hour nap. No issue with sleep usual 7 hours solid but just feel tired as balls today. 
 
Anyways coffee and dose of MTFU and ready to go...
 
Dead Bench
20 x 8
40 x 5
60 x 5
80 x 3
90 x 11 
 
Slingshot Bench
95 x 8
95 x 8
95 x 8
 
DB Bench Press
18 x 20
18 x 20
18 x 15
 
Cable Tri Ext
21.25 x 20
21.25 x 20
21.25 x 15
 
Front Rope Cable Raise
6.25 x 20
6.25 x 20
6.25 x 20
 
DB Hammer Curl
16 x 24
18 x 24
20 x 24
 
Aim for working dead bench set is 10 - 11 was easily achievable and had enough in tank for at least 2 more good reps. Could of moved weight forward this week but as only hit 9 last week as slingshot benched before target was 10 this week (although 2 weeks ago did get 11 at 90). Next week will be 95 for dead and either 97.5 or 100 for slingshot depending how much dead bench takes out. Very happy with both dead press and slingshot today - never been this strong on bench.
Rest was a mental game hitting reps as already tired before started so didn't push the weight just aiming for good reps. 
No videos today - just focused on getting the work done.
Looking forward to a couple days rest now and back on it Monday.
 
 
 
 
 

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Squat - 175kg
Deadlift - 212.5kg
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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/15 13:15:38 (permalink)
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Pretty respectable rep on the dead work, mate, getting stronger

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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/15 13:48:17 (permalink)
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Bench is flying mate...big PB coming...component work paying off :) Might not be on here much next week bud, any issues message as usual ok bud :) 
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Re: Jayboy - Stronger & Brawnier. Countdown to March 2019... 2019/02/15 21:46:34 (permalink)
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Nice bench work mate, loads of good reps getting done. Definitely a PB coming.

Don't sweat the squat mate, keep working away at it and you'll conquer it. You've got the right attitude and that's what counts, just need time and practice and you're golden.

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