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AnsweredHot!Jayboy - Powerlifter. Off season begins...

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JayBoy
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Re: Jayboy - Powerlifter. Off season begins... 2019/04/10 12:40:27 (permalink)
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BW - 85kg
 
Bench
20 x 8
40 x 5
60 x 3
80 x 3
87.5 x 5
67.5 x 3
67.5 x 3
67.5 x 3
 
Floor Press
95 x 5 Failed 6th rep
90 x 5
90 x 5
 
Seated Smith OHP (Just plate weight noted)
+25 x 12
+30 x 12
+30 x 10
 
Flat DB Flys
12 x 15
12 x 15
12 x 15
 
EZ Tri Ext
21.25 x 15
21.25 x 15
16.25 x 15
 
Cable Rope Pressdown
13.75 x 20
13.75 x 20
13.75 x 18
 
Great session today. Pushed myself hard and ridiculous pump at the end. Traps were feeling yesterdays session - very achey and dommy today.
 
Bench moved well although the 87.5 x 5 set felt harder then I would of liked and had to grind a bit on last rep but job done and can move on to lighter weights. Floor press started to heavy - rep target 4-6 reps and I am aiming for 6 reps per set. 95 1st  managed 5 reps and failed the 6th - annoying as at the position of failure I would of liked to push through but wasn't to be. Dropped weight o 90 for remaining sets. Seated OHP press moved weight forward but will be small increments on this as by 3rd set strength is waning. DB flys and tri stuff hard work and triceps on fire by end but godo burn to end the sesh.
 
Bench 87.5 x 5

 
Floor Press - 95 x 5

 
Floor Press - 90 x 5 (3rd set)

 
 
post edited by JayBoy - 2019/04/10 12:41:33

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Bench - 105kg
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Deadlift - 212.5kg
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dirtyvest
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Re: Jayboy - Powerlifter. Off season begins... 2019/04/10 15:33:04 (permalink)
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Surprised that 6th didn't go, 5th looked without doubt. Solid effort tho, mate, good session

Limits, like fear, are often just an illusion: MJ 12/9/09
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Re: Jayboy - Powerlifter. Off season begins... 2019/04/10 18:58:21 (permalink)
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I’m glad you posted your Press from that face on angle.

You could def do with either bringing your grip in a finger or tucking elbows more.

If you look at bottom of your press, your arms are not vertical. You are always stronger when going straight up . The line needs to be as vertical as poss if you draw from your elbow through your wrist.

Imagine your arms were sticks in the ground and you stood on them. The sticks at an angle will collapse but the Vertical sticks wouldn’t.



Try get one of your proper bench from that angle. It might be just the floor press .
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Re: Jayboy - Powerlifter. Off season begins... 2019/04/11 12:57:03 (permalink)
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dirtyvest
Surprised that 6th didn't go, 5th looked without doubt. Solid effort tho, mate, good session


I was disappointed it didn't go but 5 reps at that weight is decent enough. Will improve as the weeks/months go on

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Squat - 175kg
Deadlift - 212.5kg
JayBoy
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Re: Jayboy - Powerlifter. Off season begins... 2019/04/11 12:58:57 (permalink)
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ANIMAL
I’m glad you posted your Press from that face on angle.

You could def do with either bringing your grip in a finger or tucking elbows more.

If you look at bottom of your press, your arms are not vertical. You are always stronger when going straight up . The line needs to be as vertical as poss if you draw from your elbow through your wrist.

Imagine your arms were sticks in the ground and you stood on them. The sticks at an angle will collapse but the Vertical sticks wouldn’t.



Try get one of your proper bench from that angle. It might be just the floor press .

I was using a narrower grip a year or so ago and switched to this wider grip - it felt much comfortbale and I was stronger pressing. I would of thought with my quite long arms some angle of the arms would naturally occur. 
 
Could be the floor press angle tbh also tho as the racks are never straight so could be unracking at an angle - will get a bench face on vid in next week or so

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Squat - 175kg
Deadlift - 212.5kg
JayBoy
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Re: Jayboy - Powerlifter. Off season begins... 2019/04/11 13:07:39 (permalink)
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Holy banger of a leg destroying session!!
 
Squat 
20 x 8
40 x 5
60 x 5
80 x 3
110 x 5
90 x 3
90 x 3
90 x 3
 
Banded Speed Deadlift
60 x 5
100 x 2
127.5 x 2
127.5 x 2
127.5 x 2
127.5 x 2
127.5 x 2
127.5 x 2
127.5 x 2
127.5 x 2
 
Walking Lunges - Holding DB's
16's x 20 steps
16's x 20 steps
16's x 20 steps
 
Incline Leg Press
100 x 20
100 x 20
100 x 20
 
Single Leg Hamstring Curl
10 x 20 per leg
10 x 20 per leg
10 x 20 per leg
 
Banded Crab Walk
x 10 per side
x 10 per side
x 10 per side
 
Squats getting better every week - just following plan and working on small increases each week. Tendon still clicky but that will be a while till it goes. Have videos of side, front and back for squat. Can see on front rep I have slight movement on my stronger right knee but glad left knee looks solid. These should balance out better over time when healed up.
 
Rest of session max 60 secs rest between sets. Speed deads getting good speed going could prob go to 130 next session and maintain speed fine. Lunges noticed a couple steps on left leg with slight instability/wobble but that's fine as the lunges are meant to work on strengthening the instability/imbalance between legs. Leg press was a pure burning reps hell. After 15 reps for each set just grinding them out and try to douse the fire in my legs. I hate volume work. Same applies for single hammy curls and crab walks.
 
Squat 110 x 5

 
Squat 90 x 3 - Side view

 
Squat 90 x 3 - Back view 

 
Squat 90 x 3 - Front View

 
Banded dead - Set 8

post edited by JayBoy - 2019/04/11 13:09:27

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Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
dirtyvest
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Re: Jayboy - Powerlifter. Off season begins... 2019/04/11 14:59:24 (permalink)
+1 (1)
You aren't picking a slightly too wide a stance are you? It's not technicaly too wide but I wonder if it is too wide for your mobility, not much but maybe just a smidge?

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Re: Jayboy - Powerlifter. Off season begins... 2019/04/11 15:05:51 (permalink)
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dirtyvest
You aren't picking a slightly too wide a stance are you? It's not technicaly too wide but I wonder if it is too wide for your mobility, not much but maybe just a smidge?



Yes, I agree.  Looking at the IG vid is wasn't as clear as the back view.  I'd say about a foot width too wide.
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Re: Jayboy - Powerlifter. Off season begins... 2019/04/11 16:12:34 (permalink)
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Best way to get a gauge of correct stance for squats (there abouts) is to walk towards a box and then just jump on it. You brain should automatically place your feet where you will be the strongest. But try not think about it!
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Re: Jayboy - Powerlifter. Off season begins... 2019/04/12 11:29:41 (permalink)
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Cheers lads, I will test taking stance in a smidge (as agreed with ox) and see how squats feel. Im not making major changes at this point as want to drill depth/mobility in but a small stance change should be fine to test out

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Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
JayBoy
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Re: Jayboy - Powerlifter. Off season begins... 2019/04/12 11:37:21 (permalink)
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Will be a busy next few days so apologies in advance for lack of journal input - daughters 1st birthday party sat and her actual birthday Sunday. Centre Parks for a week on Monday (Elvedon). Cannot wait and break will do me good but im already missing the gym.
 
Also - anyone got tips on uploading photo - Ive compressed one to 32kh both on iPhone and on a computer and still wont upload...
 
Todays sesh...
 
BW 84.5kg
 
Dead Bench
20 x 8
40 x 5
60 x 3
80 x 3
90 x 10
 
Slingshot Bench
100 x 5
100 x 5
100 x 5
 
DB bench
20 x 20
20 x 20
20 x 16
 
DB Incline Flys
10 x 15
10 x 15
10 x 15
 
Chest Supported Rows
16 x 15
18 x 15
20 x 15
 
DB Hammer Curls
20 x 24
22 x 24
22 x 24
 
Dead bench feeling strong on and once again had a good couple reps left in the tank. Slingshot bench very happy with improved on last week to 3 sets of 100 for 5. Slowly but surely I do feel im getting stronger on bench. Repping 100 even with a slingshot is normalising the weight now which will only be a good thing.
 
DB bench nearly finihsed me - 1st set strong AF and had more reps. 2nd set barley got 20 and arms killing, 3rd set nothing left. These 20 rep sets are arm destroyers! Rows upped weight from last week and DB hammers big jump on weight but maintained reps so happy with that.
 
Dead Bench

 
Slingshot Bench - 1st set

 
Slingshot bench - 3rd set

 
post edited by JayBoy - 2019/04/12 13:08:07

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Deadlift - 212.5kg
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Re: Jayboy - Powerlifter. Off season begins... 2019/04/12 15:30:44 (permalink)
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Pins are set quite high? Is that intentional or is that lowest it can go mate?

You can see that same angle with your arms when doing the slingshot bench mate so it’s not just on floor press. Def worth experimenting with bringing either grip in or not flaring elbows as much.



JayBoy
Cheers lads, I will test taking stance in a smidge (as agreed with ox) and see how squats feel. Im not making major changes at this point as want to drill depth/mobility in but a small stance change should be fine to test out


Why don’t you want to make changes now? It’s your off season. What’s the point of drilling a technique and then changing it later only to have to drill it again for it to feel better again?
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Re: Jayboy - Powerlifter. Off season begins... 2019/04/12 15:43:55 (permalink)
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Intentional - its about 4 inches off chest and idea is to work that area as a sticking point. Potentialy could go one lower but Ox is happy with height at moment so im carrying on until told otherwise. Ill kee an eye on elbow flaring when repping.

Similar tbh to above mate for squat - im hitting depth and mobility is better and improving so ox happy to leave and not make major adjustments.

Im treating myself as a blank slate for coach ox to pretty much do as he pleases training wise as long as i get stronger. Only a couple months in and feeling stronger so very confident will carry over to comp day in future. But adjustments/technique wise im limiting changes to only what he tells me. No point paying for a coach and not using them ay.

But the comments/feedback always welcome and I do take them on board - its why i post vids, well that and just some of them are awesome

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Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
Eugene
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Re: Jayboy - Powerlifter. Off season begins... 2019/04/12 18:58:07 (permalink)
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JayBoy
Eugene
How you finding off-season so far mate?


Im enjoying it but tts different from what im used to - I have to stick to my rep/weight range and not push further. Only small weight increases a week. Very much foundation laying so to speak at the moment. Next comp not till end of year so plenty of time to get stronger and work on weaknesses. Ox has some great things in mind so I know I will do well over the coming year




Sounds good mate. Will follow with interest. Trust the little one is OK too.

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Re: Jayboy - Powerlifter. Off season begins... 2019/04/13 07:24:27 (permalink)
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Eugene
JayBoy
Eugene
How you finding off-season so far mate?


Im enjoying it but tts different from what im used to - I have to stick to my rep/weight range and not push further. Only small weight increases a week. Very much foundation laying so to speak at the moment. Next comp not till end of year so plenty of time to get stronger and work on weaknesses. Ox has some great things in mind so I know I will do well over the coming year




Sounds good mate. Will follow with interest. Trust the little one is OK too.

Cheers mate. Gutted I cant compete again till end of year but next potential comp falls when we will be in antigua and no chance can move that. Gives me more time to get stronger and most likely be a nov comp. cannot wait!

She’s great thanks mate - turns 1 tomorrow! Time moves far to quick.

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Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
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Re: Jayboy - Powerlifter. Off season begins... 2019/04/13 08:37:17 (permalink)
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Enjoy the birthday party mate! She won’t really know what’s going on but next year she will certainly get it lol.

Also agree with animal mate forearms vertical. Having them out wider means you use more chest and less tris, which explains why you felt stronger doing it as your pecs are usually the strongest muscle in the chain. Rely on this muscle though and progress may stagnate with lagging tris.

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Re: Jayboy - Powerlifter. Off season begins... 2019/04/13 10:24:22 (permalink)
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I think it's great you are listening to your coach and following the plans to the letter. Like you say; why pay for coaching if you dont follow the advice. I do think it's worth asking Ox to review your form given the recent comments and see what his take is. Personally I agree with the others but I dont know the whole story, there maybe a specific reason for this form. If you dont ask, you won't know.

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Re: Jayboy - Powerlifter. Off season begins... 2019/04/13 12:49:01 (permalink)
+1 (1)
Plans all set for Jay, we are in constant contact daily and all under control lol.
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Re: Jayboy - Powerlifter. Off season begins... 2019/04/16 09:39:06 (permalink)
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A few absolute bangers mate. I reckon these new TEAMOX t-shirts will add a few kilos to your lifts.

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Re: Jayboy - Powerlifter. Off season begins... 2019/04/16 10:05:43 (permalink)
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Great work mate, squats coming back nicely. Enjoy your hols bud.

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