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AnsweredHot!Jayboy - Stronger & Brawnier. Countdown to March 2019...

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JayBoy
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Re: Jayboy - Make me strong and brawny 2019/02/01 13:41:34 (permalink)
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What a difference a day makes. The extra food/fats and late night bran flakes must of helped along with a good foam roll. Was not nice but glad rolling needed as cant afford sports massages till mrs working again (maternity leave).
 
So absolutely game for todays session which is swiftly becoming one of my fave session of the week. vest on, chest and lots of tri work. Its BRO day.
 
BW 87.3kg
 
Dead Bench
20 x 8
40 x 5
60 x 3
80 x 3
90 x 11
 
Slingshot bench
90 x 8
90 x 8
90 x 10
 
DB Bench Press
16 x 20
16 x 20
16 x 20
 
Cable Tricep Ext
21.25 x 20
21.25 x 20
21.25 x 20
 
Front Cable Rope Raise
6.25 x 20
6.25 x 20
6.25 x 20
 
DB Hammer Curls
14 x 24
16 x 24
16 x 24
 
This went better then expected. Much better. Deadbench aim is 10 reps - added another 5kg and had 11 reps so move forward by 5kg next week as could of added a couple more reps. Very much feeling the benefit of these and getting some great drive off the pins. Same for slingshot bench - first couple sets moved like low weights so set myself a goal of 10 reps and nailed them. Rep 8-10 did not feel the fastest of reps but no sticking points/very slow points in those lifts so glad with that. Again 5kg increase next week and aim for 3x8. Ground out the extra reps to make 3x20 on DB bench which is up on last week - could not feel arms but mentally just kept pushing and reps came. massively tight/pumped tri's by this point and battered them more with tri cable work. Good DB curls to finish off and add some extra bro-ness and as was vested up had to give the mirror some tensing to see.
 
No videos today - tbh was just focused on lifts, music on point and enjoying the session.
 
Good way to end the week after a disappointing session Thursday.
 
 
 

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench 105 x 1
Squat 175 x 1
Deadlift 210 x 1
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dirtyvest
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Re: Jayboy - Make me strong and brawny 2019/02/01 13:51:34 (permalink)
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Looking strong and getting stronger

Limits, like fear, are often just an illusion: MJ 12/9/09
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Nails1981
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Re: Jayboy - Make me strong and brawny 2019/02/04 11:07:13 (permalink)
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Nice session mate even if you're less than happy with all of them.  You still turned up and got stuff done, that whats important.  I agree on the depth, I would even go as far as to say that's the most important thing right now.  Who cares what weight is on the bar if you get red lights.  It's better to register a lift, even a light one (I'm sure Ox will cover this) than miss and bomb out.  
JayBoy
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Re: Jayboy - Make me strong and brawny 2019/02/04 13:29:36 (permalink)
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dirtyvest
Looking strong and getting stronger


Indeed mate - its a good mix
 
Nails1981
Nice session mate even if you're less than happy with all of them.  You still turned up and got stuff done, that whats important.  I agree on the depth, I would even go as far as to say that's the most important thing right now.  Who cares what weight is on the bar if you get red lights.  It's better to register a lift, even a light one (I'm sure Ox will cover this) than miss and bomb out.  


They cant all be bangers but im still disappointed when their not. Its something im considering as no point bombing out so early - but hoping I start nailing better in weeks leading up.

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench 105 x 1
Squat 175 x 1
Deadlift 210 x 1
On The Flop
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Re: Jayboy - Make me strong and brawny 2019/02/04 13:34:08 (permalink)
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Good DB curls to finish off and add some extra bro-ness and as was vested up had to give the mirror some tensing to see.

 
Your bro game is so on point.

“It ain’t all sunshine and rainbows”
 
Instagram = deank1971
JayBoy
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Re: Jayboy - Make me strong and brawny 2019/02/04 13:49:32 (permalink)
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Woke up and lower right of back is stiff and extremely achey - feels like a pulled muscle. No issue over weekend just woke up like it. Was lugging and carrying some 20kg sacks about over weekend nothing pinged/pulled and foam rolled as usual last night including a spinal roll which I do every other foam rtoll.
 
But constant dull ache today and through training session. Decided to just concentrate on deads/squats and leave the assistance work out  as don't want to aggravate back more then I need to - meant had slightly longer rest perdiods. Kept usual stretch/band warmup stuff in session.
 
Deadlifts
20 x 8
60 x 5
100 x 5
140 x 3
177.5 x 5
177.5 x 5
 
Squats
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
 
Back just uncomfortable so ended there. No pain, just aching uncomfortable so see if a soak and rolling/stretching when home helps. Am stiffening up when sitting down so will try and move more (as much as can at my desk).
 
Deads kept beltless moved slower but that's more down to back then anything as was not comfortblae. Rep 5 for both sets felt harder/slower but ground it out.  
 
Squats working sets were ok first couple reps but feeling it more towards the end so sensible decision was to end there. But for the reps I got out was working on depth - im still not nailing this consistently in my opinion but maybe i should film every rep/set so I get a real clear picture rather then the odd set or rep. Had one of my mates film 2 sets low angle so I can see if hip crease/parallel met. 1st video I would say im in 2nd video I think im slightly too high. Comments welcome from a comp perspective please.
 
Obviously back issue did affect this session but cant dont want to blame that entirely on the squat issue today as weight was comfortable lifting just depth im not nailing - again. Hoping if back clears overnight will be good for squats Wednesday and see where im at when repping. Will use belt on Wednesday - see if that affects things.
 

 

 
 
 

Make me stronger!
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Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench 105 x 1
Squat 175 x 1
Deadlift 210 x 1
Ox
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Re: Jayboy - Make me strong and brawny 2019/02/04 13:53:33 (permalink)
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Hate to say it bud but you are high in both ..a good few inches mate...pause it at the bottom and you will see. 
 
Going to need to get it deeper to pass in comp bud.

 
 
SQUAT 242.5KG-BENCH 195KG-DEADLIFT 330KG
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JayBoy
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Re: Jayboy - Make me strong and brawny 2019/02/04 14:06:35 (permalink)
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Ox
Hate to say it bud but you are high in both ..a good few inches mate...pause it at the bottom and you will see. 
 
Going to need to get it deeper to pass in comp bud.


F*ck. But ok - I thought 1st was in but more work needed. Deeper then for rep squats in week.  Did try and run a band across but was getting in way of legs when walking out.
 
Thinking about it, I have probably been high squatting for years and not realising it so its probably ingrained in way I squat. So frustrating but im not giving up - I have to get better.

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench 105 x 1
Squat 175 x 1
Deadlift 210 x 1
Ox
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Re: Jayboy - Make me strong and brawny 2019/02/04 14:46:15 (permalink)
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JayBoy
Ox
Hate to say it bud but you are high in both ..a good few inches mate...pause it at the bottom and you will see. 
 
Going to need to get it deeper to pass in comp bud.


F*ck. But ok - I thought 1st was in but more work needed. Deeper then for rep squats in week.  Did try and run a band across but was getting in way of legs when walking out.
 
Thinking about it, I have probably been high squatting for years and not realising it so its probably ingrained in way I squat. So frustrating but im not giving up - I have to get better.

It's annoying bud but if it means you fail a lift you must change... Even if it means your max is lower... We can work on that after comp if you like but for now get lower to ensure you don't bomb out bud.

 
 
SQUAT 242.5KG-BENCH 195KG-DEADLIFT 330KG
 Instagram : deadlift_ox
 
 
Nails1981
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Re: Jayboy - Make me strong and brawny 2019/02/04 14:51:33 (permalink)
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Ox
JayBoy
Ox
Hate to say it bud but you are high in both ..a good few inches mate...pause it at the bottom and you will see. 
 
Going to need to get it deeper to pass in comp bud.


F*ck. But ok - I thought 1st was in but more work needed. Deeper then for rep squats in week.  Did try and run a band across but was getting in way of legs when walking out.
 
Thinking about it, I have probably been high squatting for years and not realising it so its probably ingrained in way I squat. So frustrating but im not giving up - I have to get better.

It's annoying bud but if it means you fail a lift you must change... Even if it means your max is lower... We can work on that after comp if you like but for now get lower to ensure you don't bomb out bud.



As suggested above you, an external trigger seems a good choice.  
dirtyvest
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Re: Jayboy - Make me strong and brawny 2019/02/04 15:54:34 (permalink)
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Yeah, more depth has to be the priority and I suspect that may require some form tweaking, wider stance or something

Limits, like fear, are often just an illusion: MJ 12/9/09
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ANIMAL
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Re: Jayboy - Make me strong and brawny 2019/02/04 18:40:56 (permalink)
+1 (1)
If you can’t hit depth you need to cut the weight on the bar mate. There really is no other option.

I’d also grease that groove in place of any accessories. Specificity and repetition of the specificity I s key to ingraining motor patterns. Everyone’s heard of the 10,000 hour rule. It needs to be applied. Put 60kg on the bar and do reps and sets for Jesus!
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Re: Jayboy - Make me strong and brawny 2019/02/05 10:39:58 (permalink)
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ANIMAL
If you can’t hit depth you need to cut the weight on the bar mate. There really is no other option.

I’d also grease that groove in place of any accessories. Specificity and repetition of the specificity I s key to ingraining motor patterns. Everyone’s heard of the 10,000 hour rule. It needs to be applied. Put 60kg on the bar and do reps and sets for Jesus!



THIS THIS THIS, you now need to nail every single rep at below parallel mate so it's second nature and you leave yourself no doubts when the big day comes.

“It ain’t all sunshine and rainbows”
 
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H0M3R_j4y
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Re: Jayboy - Make me strong and brawny 2019/02/05 11:06:00 (permalink)
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Nice work here bud. I can't advise on the depth as I've never competed but I'll admit that I thought the first one was just ok, so it just goes to show that you you need people in the know to point these things out.
 
Sh1t just got real!

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 77.5kg
 
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JayBoy
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Re: Jayboy - Make me strong and brawny 2019/02/05 13:30:56 (permalink)
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Ox
JayBoy
Ox
Hate to say it bud but you are high in both ..a good few inches mate...pause it at the bottom and you will see. 
 
Going to need to get it deeper to pass in comp bud.


F*ck. But ok - I thought 1st was in but more work needed. Deeper then for rep squats in week.  Did try and run a band across but was getting in way of legs when walking out.
 
Thinking about it, I have probably been high squatting for years and not realising it so its probably ingrained in way I squat. So frustrating but im not giving up - I have to get better.

It's annoying bud but if it means you fail a lift you must change... Even if it means your max is lower... We can work on that after comp if you like but for now get lower to ensure you don't bomb out bud.

Point took mate. I don't want to fail a lift so only option is to lower weights and see where im at.
 
dirtyvest
Yeah, more depth has to be the priority and I suspect that may require some form tweaking, wider stance or something


No doubt some form tweaking needed. Will do what I can up to comp but after will give it some thorough attention
 
ANIMAL
If you can’t hit depth you need to cut the weight on the bar mate. There really is no other option.

I’d also grease that groove in place of any accessories. Specificity and repetition of the specificity I s key to ingraining motor patterns. Everyone’s heard of the 10,000 hour rule. It needs to be applied. Put 60kg on the bar and do reps and sets for Jesus!

yep agreed. Shame as I really thought the 1st rep in but that's why I take vids and post and use this site - keeps the training honest and feedback is needed. Started that today with the bar and reps to see where they fall.
 
On The Flop
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If you can’t hit depth you need to cut the weight on the bar mate. There really is no other option.

I’d also grease that groove in place of any accessories. Specificity and repetition of the specificity I s key to ingraining motor patterns. Everyone’s heard of the 10,000 hour rule. It needs to be applied. Put 60kg on the bar and do reps and sets for Jesus!



THIS THIS THIS, you now need to nail every single rep at below parallel mate so it's second nature and you leave yourself no doubts when the big day comes.


I know mate - I honestly thought depth wasn't an issue but videos and experienced feedback doesn't lie. Lots of work to do.
 
H0M3R_j4y
Nice work here bud. I can't advise on the depth as I've never competed but I'll admit that I thought the first one was just ok, so it just goes to show that you you need people in the know to point these things out.
 
Sh1t just got real!


Yep I did also but ill go from ox and the others on comments or ill bomb out at too heavy a weight. Sh1ts real indeed mate - what I thought was one of my stronger lifts has now become my weakest.

Make me stronger!
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Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench 105 x 1
Squat 175 x 1
Deadlift 210 x 1
JayBoy
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Re: Jayboy - Make me strong and brawny 2019/02/05 13:43:36 (permalink)
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Cheers for feedback guys - as disheartening as it is, its feedback I need to I will crash and burn on squats. Will work as hard as I can up to comp and after comp will start squat from scratch to and re-work it.
 
Back is not 100% - still aching and uncomfortable, couple times pain went down leg so lots of rolling stretching, massage and soak in bath loosened it up. Its better today but I know its not right - same again with foam roll, stretch etc
 
BW 87.1kg
 
Bench
20 x 8
40 x 5
60 x 5
80 x 2
90 x 5
90 x 5
 
Floor Press
85 x 8
90 x 8
85 x 8
 
Cable Tri Ext
21.25 x 20
21.25 x 15
21.25 x 15
 
Cable Rope pressdown/split
23.75 x 15
23.75 x 15
23.75 x 15
 
Squat - ATG/low as I can go
Bar x 5
Bar x 5
Bar x 5
Bar x 5
Bar x 5
60 x 5
60 x 5
60 x 5
60 x 5
 
Very happy with how strength is progressing on bar, I think pause needs to be slightly longer one each rep so will continue to work on that. 5th rep of 2nd set was practically TNG. Floor press moved weight to quickly as last week only 1 set at 85. The 90's I ground out but reduced weight as I wouldn't of hit reps on 3rd set. Enjoying this movement. Cable work good tri blast and working them hard.
 
Dropped the DB raise/bbell work as wanted to do extra work on squats. My idea was rep as low as I possibly/comfortably can trying to achieve as close to ATG as possible. 1st vid one of bar sets & 2nd vid 60kg. So upon reviewing the squats - this is where I need to be aiming for each rep?
 
Tomorrows squat work will dedicate most of session to hammering squats depth. 
 
1st set bench

 
2nd set Bench

 
Floor Press 85kg 3rd set

 
Squat - bar

 
Squat - 60kg

 
 

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench 105 x 1
Squat 175 x 1
Deadlift 210 x 1
ANIMAL
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Re: Jayboy - Make me strong and brawny 2019/02/05 13:56:45 (permalink)
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Much better with the 60kg dude. Def under. You can see your hams squeezing into your calves. You’re a very forward leaning squatter, very hip hingy. Usually the guys that squat like that have a very low bar set up but the Stance is wider to accommodate. I know you don’t want to adjust Stance but I’d try it even if it’s just a couple toes wider. Have a look at Norton squats.

Another good tip is to put a weight on your back and just sit in the hole for a a long as you can. I used to take my 40kg sandbag and sit in the hole while watching TV lol.. But it works
Nails1981
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Re: Jayboy - Make me strong and brawny 2019/02/05 14:00:55 (permalink)
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Agreed, much better depth.
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Re: Jayboy - Make me strong and brawny 2019/02/05 14:20:30 (permalink)
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Messaged you bud.

 
 
SQUAT 242.5KG-BENCH 195KG-DEADLIFT 330KG
 Instagram : deadlift_ox
 
 
dirtyvest
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Re: Jayboy - Make me strong and brawny 2019/02/05 16:24:29 (permalink)
+1 (1)
Don't be disheartened and don't let this put you off... doing the comp will give you access to so much feedback and advice to take away that no matter what happens you will come out of it better, and the experience moving on will be invaluable.
 
The good news is that you can hit it with a light weight so you essentially have the mobility, now it's about getting the strength within that range and getting adapted to that range 

Limits, like fear, are often just an illusion: MJ 12/9/09
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