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AnsweredHot!Jayboy - Strength mission

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JayBoy
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2017/02/27 13:16:54 (permalink)

Jayboy - Strength mission

So thought it was time I committed to a journal to hopefully motivate me more. I keep track of all sessions currently via a little paper notepad but hoping that committing this online to you guys will help push me that bit further.
So who am I and what do I want - 29 years old, Bodyweight 84kg with a passion for gym/training. I have always flipped between cross country running and weights to the point where it was beneficial to neither so back in December partly inspired by strongman athletes and also from reading progress journals here -  I made a commitment to the Iron and now just want to focus on getting stronger (While still retaining a decent looking bod for the wife to be). I have made very good progress in the 3 months since I have re-focused and committed myself and hopefully can keep pushing more. My deadlift video is up and I will post some training videos where I can.
Currently I am rehabbing a shoulder injury - Serratus anterior which pulls my scapula more out of place then it should do and also puts extra pressure on my rotator cuff. I am working on isolation exercises to strengthen this and getting sports massages which are helping also. This does affect my pressing strength.
 
Current PB's
Bench Press 80k (4 reps). Do not know my 1RM but would imagine around 85-90kg
Military Press (Overhead press) - 60kg 1RM
Back Squat - 110 2 reps. This was 5 years ago and currently can only get 120kg for 4 reps with a spot
Deadlift - 160kg 1RM
 
1RM Targets for August (6 months time). Also, I want my working sets to increase in weight and reps
Bench Press - 100k
Military Press - 80kg
Back Squat - 160kg
Deadlift - 200kg
 
Currently I am paying more attention to my deadlift as this is my absolute fave exercise and it has benefitted from extra attention - Start of December could only dead 100k for 4 reps where working set is 140kg for 6 reps.
 
My diet is good but weekends do let me down with a couple beers and junk food so I end up losing 1kg most weekends (Weigh myself most days). My weight is virtually the heaviest I have ever been but want to continue naturally putting on weight as I have been. Was around 77kg in December.
 
My training routing is Mon-Thurs (Shoulders, back, Legs and Chest on each day) and Fri-Sun off (Family commitments). Most sessions 45 mins as I take a early lunch to fit this in. I feel I have major room for improvement so lets get this going...
 
Todays session - Shoulders 10:30am 45 mins
Military Press - 20 x 15
                       20 x 12
40 x 8
                       60 x 1 PB
                       50 x 6
                       50 x 5 
Dumbell Press   26 x 8
                       30 x 6
                        30 x 5
                        30 x 3
DB Shrug          38 x 10   
Weight per DB   50 x 8
                        50 x 10
                         50 x 10
Cable side raise 12.5kg x 10 x 4 sets
Cable Double Arm raise - 12.5 x 10 x 4 sets
Bodyweight - 83.7kg
 
Back session tomorrow! :)
post edited by JayBoy - 2017/03/16 17:33:32

Keep on training...
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current 1RM's
Bench 102.5kg x 2
Squat 140kg
Deadlift 180kg
 
#1
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Re: Jayboy - Strength mission 2017/02/27 13:24:25 (permalink)
Good luck with the goals :)

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H0M3R_j4y
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Re: Jayboy - Strength mission 2017/02/27 14:42:57 (permalink)
good luck mate. you sound like a similar build to me with similar goals so will be nice to follow another journal for inspiration. how tall are you?
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Re: Jayboy - Strength mission 2017/02/27 15:02:01 (permalink)
Good luck.

Routine could do with more frequency, hitting everything once a week isn't really ideal for either strength or hypertrophy IMO.

On military press did you do two high rep sets @ 20kg then straight in to a 60kg single or am I misreading that?

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Re: Jayboy - Strength mission 2017/02/27 15:51:40 (permalink)
Cheers. 5,10

Keep on training...
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current 1RM's
Bench 102.5kg x 2
Squat 140kg
Deadlift 180kg
 
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JayBoy
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Re: Jayboy - Strength mission 2017/02/27 15:54:20 (permalink)
Kaneda
Good luck.

Routine could do with more frequency, hitting everything once a week isn't really ideal for either strength or hypertrophy IMO.

On military press did you do two high rep sets @ 20kg then straight in to a 60kg single or am I misreading that?




Cheers. Its a struggle to get more on as take early lunch at work so have 45 mins to fit in between Mon - Fri. Weekends are off limits training due to a few commitments i have at home. Would you reccommend a diff training split?

Sorry - my mistake on that. 2 sets of high reps of 20kg (the bar), then 40 for 8, 60 for 2 and 2 sets of 50 for 6 and 5 reps
post edited by JayBoy - 2017/02/27 15:56:17

Keep on training...
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current 1RM's
Bench 102.5kg x 2
Squat 140kg
Deadlift 180kg
 
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Kaneda
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Re: Jayboy - Strength mission 2017/02/27 17:13:06 (permalink)
I'd personally go upper/lower, that way you're hitting everything twice and it still fits in with your schedule.

Superset push/pull lifts on upper days to get more done in the time, lower days I'd hit the main lift then as many accessory exercises as you can fit in, focussing on any weaknesses

A rough example could be:

A - Bench/row (heavy) then shoulders/pull downs (higher rep)

B - Squat (heavy), accessory work

C - Press/weighted pull ups (heavy), DB bench/row variation (higher rep)

D - deadlift (heavy), accessory work or higher rep squats

Throw in some isolation stuff (flys, lat raises etc) on upper days if you have time

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JayBoy
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Re: Jayboy - Strength mission 2017/02/27 19:22:01 (permalink)
Thanks Kaneda. This is probably a stupid question but what do you mean by accesory work? Would thay be other exercises such as dips, pendlay rows, pull ups? Or is that more supporting exercises for upper/loerr body?

Keep on training...
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current 1RM's
Bench 102.5kg x 2
Squat 140kg
Deadlift 180kg
 
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Re: Jayboy - Strength mission 2017/02/28 12:57:06 (permalink)
Today back session... Sleep was abit disrupted last night so felt slightly groggy training. Only had 40 minutes as well as had to get back to work so didn't get as much done as I wanted (Trained at half 10) but still productive as hit PB for reps at my current top weight for deadlift...
 
Deadlift
20 x 15
60 x 10
100 x 6
140 x 6
150 x 3
160 x 2 PB reps
160 x FAIL
 
Bent over row (Olympic Bar)
60 x 7
80 x 6
80 x 6
100 x 3
 
Pullups
Bodyweight x 6
BW x 6
Assisted 26kg x 8
Assisted 19kg x 6
 
Not the longest session but happy that deadlift is still improving. Although I think my set up needs improving as I don't always feel powerful on the initial pull from floor... BUT last week I couldn't get a single rep of 160k and week before that hit 1 rep for my 1RM PB. Good to see im getting stronger just slowly.
Next week will increase working set weights and see what I can do. Considering a push/pull split for next week as suggested to mix things up and see how I do
 
Legs tomorrow...
post edited by JayBoy - 2017/02/28 13:00:00

Keep on training...
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current 1RM's
Bench 102.5kg x 2
Squat 140kg
Deadlift 180kg
 
#9
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Re: Jayboy - Strength mission 2017/02/28 13:09:13 (permalink)
Good luck with the goals mate...will follow along :)

 
 
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Re: Jayboy - Strength mission 2017/03/01 12:44:17 (permalink)
So legs today. Lower back felt tight from yesterday but plowed on. Gym was busy so was hard to get on the equipment I like in the order I like as like to start with squats. Only had 40 mins today but got a big PB for me so more then happy from that. If had more time would of added another 2 exercises...
 
Incline leg press (Weight is just the plates - not sure what machine weighs)
80 x 10
120 x 8
200 x 6
250 x 6
290 x 5
290 x 5
 
Squat
60 x 8
100 x 6
120 x 4
140 x 2 Massive fail on this. Failed on 1st rep to safety bar. Spotter helped me lift from the safety bar and get 1 more rep from me. Felt I did not brace enough on the decline on 1st rep.
140 x 6. PB!! Wore a belt for the first time and this combined with a good spotter made world of difference. Never even attempted 140 before today so to get 6 clean reps made my day. Theres more weight I can squat for 1RM def!
 
Olympic Bar Lunges (Alternating legs)
60 x 8
80 x 6
80 x 8
90 x 6 PB weight & reps
 
Weighed myself and bodyweight up to 84.5kg.
 
Good session even though volume was not as much as I hoped. Im still in the old mindset of 8-10 reps per exercise as trained that way for 10 years previously so migrating to a higher weight/lower reps will take time to get used to and implement more. Also the confidence to lift heavier without fear is slowly coming as have lifted in comfort zone last few years so i'm glad that I am finally pushing myself and getting rewards via PB's for weights and reps.
 
Chest tomorrow...

Keep on training...
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current 1RM's
Bench 102.5kg x 2
Squat 140kg
Deadlift 180kg
 
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Re: Jayboy - Strength mission 2017/03/01 13:01:16 (permalink)
Great squatting mate! Especially after doing leg press. New 1rm will be posted soon then I'm guessing!
 
 
 
 
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Re: Jayboy - Strength mission 2017/03/01 13:02:34 (permalink)
Great squatting mate! Especially after doing leg press. New 1rm will be posted soon then I'm guessing!
 
 
 
 
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Re: Jayboy - Strength mission 2017/03/01 13:35:09 (permalink)
H0M3R_j4y
Great squatting mate! Especially after doing leg press. New 1rm will be posted soon then I'm guessing!
 
 
 
 




Cheers yeh next week ill go for 1RM. Not sure what weight attempt... Could go 150 or straight to 160k...

Keep on training...
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current 1RM's
Bench 102.5kg x 2
Squat 140kg
Deadlift 180kg
 
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Re: Jayboy - Strength mission 2017/03/01 14:17:25 (permalink)
Hi mate, always good to see another journal. They do motivate you certainly, just be sure to keep updating.
 
Nice work on the PBs happy for you. I always used to train in the 'comfort zone', still tried to better myself each week of course but wasn't until I returned this time round that I really got started properly.
 
You might have to start training after work mate- as the weights get heavier you will find you need to take longer rests between sets. At the peak of 5x5 I was taking almost 5 mins on each heavy sets of squats and deads!
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Re: Jayboy - Strength mission 2017/03/01 14:35:17 (permalink)
JayBoy
 
 
Cheers yeh next week ill go for 1RM. Not sure what weight attempt... Could go 150 or straight to 160k...




I would just do a warmup set, followed by single reps (starting around 100kg) increasing the weight slowly. Don't be worried about sacrificing volume, when doing a 1RM you want your energy for the bigger weights.
 
e.g.
 
60 x 8 (warmup set)
100 x 1
120 x 1
130 x 1
140 x 1
145 x 1
150 x 1
155 x 1
157.5 x 1
and so on....
 
Obviously not exactly like that, but you can gauge your increments depending on how you feel during the session then.
 
post edited by H0M3R_j4y - 2017/03/01 14:39:28
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Re: Jayboy - Strength mission 2017/03/01 14:52:12 (permalink)
Good work on the pb mate :)

 
 
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Re: Jayboy - Strength mission 2017/03/01 17:06:06 (permalink)
Brett
Hi mate, always good to see another journal. They do motivate you certainly, just be sure to keep updating.
 
Nice work on the PBs happy for you. I always used to train in the 'comfort zone', still tried to better myself each week of course but wasn't until I returned this time round that I really got started properly.
 
You might have to start training after work mate- as the weights get heavier you will find you need to take longer rests between sets. At the peak of 5x5 I was taking almost 5 mins on each heavy sets of squats and deads!




Cheer brett. Yep I think a lot more is to come so be keen to where I am come August time...
 
I know I need to work out more time to train - before/after work just cant work at moment due to dog/family commitments but I may re-join a gym for weekend training. Currently trail in a fitness first down the city but do miss the more sit and sawdust gyms that I have used and time is an issue as never enough time.

Keep on training...
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current 1RM's
Bench 102.5kg x 2
Squat 140kg
Deadlift 180kg
 
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JayBoy
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Re: Jayboy - Strength mission 2017/03/01 17:07:51 (permalink)
H0M3R_j4y
JayBoy
 
 
Cheers yeh next week ill go for 1RM. Not sure what weight attempt... Could go 150 or straight to 160k...




I would just do a warmup set, followed by single reps (starting around 100kg) increasing the weight slowly. Don't be worried about sacrificing volume, when doing a 1RM you want your energy for the bigger weights.
 
e.g.
 
60 x 8 (warmup set)
100 x 1
120 x 1
130 x 1
140 x 1
145 x 1
150 x 1
155 x 1
157.5 x 1
and so on....
 
Obviously not exactly like that, but you can gauge your increments depending on how you feel during the session then.
 




That training is completely alien to me with the single reps but as you have suggested sacrificing the volume and saving energy will drastically help the 1RM. Will be an interesting couple weeks of training I think getting used to these lower reps/higher weights

Keep on training...
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current 1RM's
Bench 102.5kg x 2
Squat 140kg
Deadlift 180kg
 
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JayBoy
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Re: Jayboy - Strength mission 2017/03/01 17:08:03 (permalink)
Ox
Good work on the pb mate :)


Cheers Ox

Keep on training...
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current 1RM's
Bench 102.5kg x 2
Squat 140kg
Deadlift 180kg
 
#20
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