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

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JayBoy
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Re: Jayboy - Strength mission 2017/03/14 13:14:15 (permalink)
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H0M3R_j4y
Great work mate! Your form looks pretty good to me.




Cheers mate. Wish my shoulders would follow on the progression! Still a weak point!

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
#41
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JayBoy
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Re: Jayboy - Strength mission 2017/03/14 13:21:08 (permalink)
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Shoulders today - Around 50 minutes. Felt weak today tbh. No idea why - maybe back took it out of me. I am feeling the progression is not going as fast as id like on shoulders. Seem to of stalled on military press at around 50k. Will keep pushing and hopefully see improvements soon...
 
Standing Military Press - strict Press,no leg jump/press
20 x 12
20 x 12
30 x 10
40 x 8
50 x 5
60 x FAIL Got to head height but couldn't lock out - even with a small push from legs
50 x 6
50 x 3
 
DB Press (Weight per DB)
24 x 6
28 x 4
28 x 4
24 x 6
 
DB Shrugs (Weight per DB)
40 x 10
50 x 8
50 x 8
50 x 8
50 x 10
50 x 6
 
DB Front raise/Side raise - Front raise, lower weight and straight into side raise.
4 x 10
6 x 8
6 x 10
6 x 8
 
Hanging Knee raise
10 reps x 4 sets
 
Bodyweight - 85.2kg
 

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
#42
Kaneda
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Re: Jayboy - Strength mission 2017/03/14 18:25:34 (permalink)
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I'm no expert but it looks to me as though you could do a better job of engaging/locking in your lats, should also help keep your chest up more.

Good work on the PB 🙂

#43
JayBoy
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Re: Jayboy - Strength mission 2017/03/14 18:58:44 (permalink)
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Kaneda
I'm no expert but it looks to me as though you could do a better job of engaging/locking in your lats, should also help keep your chest up more.

Good work on the PB 🙂




Your not the 1st to say that. I have a hard time engaging my lats, its something im working on - trying to improve my cues in setup. At the moment its not a natural thing for me to automatically engage them - i am aware tho that this needs work on. Have found some helpful videos on youtube and have been searching old links on here for tips. Im deadlifting again sat so video will follow - see if gets any better...

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
#44
JayBoy
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Re: Jayboy - Strength mission 2017/03/15 13:35:26 (permalink)
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Legs. Light session today as working on form and making sure squats/lunges are nice and deep and working on engaging core/keeping chest up. Absolutely blasted me!! Massive pump on legs and got the old jelly legs after sled pushes. On had 50 mins so made most of it
 
Squat
20 x 10
20 x 10
60 x 10
80 x 10
100 x 4
100 x 4
90 x 7
90 x 6
 
Olympic Bar Lunges - Alternating legs per rep
20 x 10
40 x 10
40 x 10
40 x 10
50 x 10
 
Sled Push - Around 40-45 metres
45kg
60kg x 3.
 
Last 2 sets of sled push absolutely wiped me out. Started off at a sprint to really blast legs and was slow walking back - felt like legs were made of toffee. Absolute great blast to legs and glad I took time for a form workout. As I move through heavier squats I have a tendency to lean forward slightly so wanted to practise engaging core more and keeping chest up.
 
Possible rest or cardio tomorrow...
 
 
 
 

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
#45
JayBoy
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Re: Jayboy - Strength mission 2017/03/17 12:32:16 (permalink)
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Chest Bro Day - Bench was forever bust so had to amend workout
DB Press (Weight per DB)
20 x 10
20 x 10
30 x 8
40 x 3
40 x 6 Spot needed as right shoulder was weak again today
 
Incline Bench Press - In the power/Squat rack
40 x 10
60 x 6
70 x 3
70 x 2
70 x 2
60 x 5
 
Bench press - Chest wiped out at this point but wanted to try for a 100 PB to see if I could lift it when fatigued
100 x 1 using a spotter. Nailed it. Happy man. Way ahead of chest target!
 
Cable Fly  - Weight per cable
13.75 x 10
13.75 x 10
18.75 x 10
18.75 x 10
18.75 x 8
 
Weighted Dips
+10kg x 10
+10kg x 8
+10kg x 8
+10kg x 10
+ 20kg x 10
 
Bodyweight - 85.4kg
 
Happy to join the 100 club. My chest used to be so weak so damn happy making progress. So much adrenaline was going through that lift I was shaking but got it up - spotter used light pressure on fingertips at end.
 
 
 

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
#46
Brett
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Re: Jayboy - Strength mission 2017/03/19 15:14:18 (permalink)
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Hi mate just catching up. I watched DL vid just a few thing I would suggest. First up, your shoulders need to start moving up before or at the same time as your arse. If you look arse is coming up first. That means lower back is doing more of the lift. Secondly I would narrow your grip more it will allow you to have your chest higher which makes my first point easier.

I am no DL expert and there is loads of different styles out there. However I did injure permanently myself doing deads much lighter than what I lift now so speak with some authority on what not to do! Lol.

Other than that mate training seems to be going well!

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#47
JayBoy
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Re: Jayboy - Strength mission 2017/03/20 13:13:37 (permalink)
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Brett
Hi mate just catching up. I watched DL vid just a few thing I would suggest. First up, your shoulders need to start moving up before or at the same time as your arse. If you look arse is coming up first. That means lower back is doing more of the lift. Secondly I would narrow your grip more it will allow you to have your chest higher which makes my first point easier.

I am no DL expert and there is loads of different styles out there. However I did injure permanently myself doing deads much lighter than what I lift now so speak with some authority on what not to do! Lol.

Other than that mate training seems to be going well!



Hi Brett, thanks for having a read/watch etc. I never noticed my arse going up first until you pointed that out. Every session I am trying to take on board comments/suggestions and trying to implement these/keep in mind.
 
I def do not want to injure myself so always appreciate people taking the time to help. I'm tempted to pay for a session with one if the good PT's in my gym and spend an hour just on deadlift trying to reinforce cue's good form etc.
 
I'm still struggling with the concept of locking my lats in so that will be bound to help. Although I am engaging core more now. Just need to keep chest/up and lock lats more.
 
Just curious as well - and this is to anyone reading - At what weight level did you start using a belt? Was it for the added support or more a pre-cautionary stabiliser to hopefully avoid injury? I do have a belt but not really using currently - unless I am going for PB's on deads/squats...
post edited by JayBoy - 2017/03/20 13:15:48

Make me stronger!
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Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
#48
JayBoy
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Re: Jayboy - Strength mission 2017/03/20 13:19:42 (permalink)
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Todays session - Pretty much a deadlift session today...
 
Deadlift
20 x 15
60 x 10
60 x 10
100 x 6
140 x 6
170 x 1 PB (Belted)
170 x 1 (Belted)
160 x 1
140 x 3 Paused after each rep
 
Pendlay Row
60 x 8
60 x 8
70 x 6
80 x 6
90 x 4
 
Short and sweet today as wanted to spend more time on deads and give myself a good rest between sets. New PB so that's always good - the 1st set of 170 it absolutely flew up (In my mind was channelling Eddie Hall). 2nd set was tougher but that was to be expected and felt my form go - more rounding of back then I would like.
 
This week will mainly be focussing on the big lifts with accessory work mixed in if time allows. Next week will be a rest week as my body is crying out for some TLC and R&R...
post edited by JayBoy - 2017/03/20 13:31:43

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
#49
JayBoy
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Re: Jayboy - Strength mission 2017/03/22 13:02:03 (permalink)
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Todays sesh - Wanted to Bench and Squat but gym was rammo...
DB Press - Warm up while waiting for Bench Press to free up
14 x 12
20 x 10
30 x 8 x 2
Bench
80 x 6
90 x 1
90 x 1
90 x 1
80 x 3
80 x 3
80 x 3
 
DB Fly 
12 x 6
16 x 6
20 x 6
20 x 6
20 x 6
 
Weighted Dips
+10k x 10 x 5
 
Hanging Knee raise/twist
10 x 4
 
Bodyweight 86kg. Still gradually putting weight on.
 
My body feels very lethargic this week. Will get tomorrows sesh done and then rest of week and all next week going to rest and eat well.
 

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
#50
JayBoy
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Re: Jayboy - Strength mission 2017/03/22 13:02:03 (permalink)
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Todays sesh - Wanted to Bench and Squat but gym was rammo...
DB Press - Warm up while waiting for Bench Press to free up
14 x 12
20 x 10
30 x 8 x 2
Bench
80 x 6
90 x 1
90 x 1
90 x 1
80 x 3
80 x 3
80 x 3
 
DB Fly 
12 x 6
16 x 6
20 x 6
20 x 6
20 x 6
 
Weighted Dips
+10k x 10 x 5
 
Hanging Knee raise/twist
10 x 4
 
Bodyweight 86kg. Still gradually putting weight on.
 
My body feels very lethargic this week. Will get tomorrows sesh done and then rest of week and all next week going to rest and eat well.
 

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
#51
JayBoy
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Re: Jayboy - Strength mission 2017/03/22 13:02:04 (permalink)
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Todays sesh - Wanted to Bench and Squat but gym was rammo...
DB Press - Warm up while waiting for Bench Press to free up
14 x 12
20 x 10
30 x 8 x 2
Bench
80 x 6
90 x 1
90 x 1
90 x 1
80 x 3
80 x 3
80 x 3
 
DB Fly 
12 x 6
16 x 6
20 x 6
20 x 6
20 x 6
 
Weighted Dips
+10k x 10 x 5
 
Hanging Knee raise/twist
10 x 4
 
Bodyweight 86kg. Still gradually putting weight on.
 
My body feels very lethargic this week. Will get tomorrows sesh done and then rest of week and all next week going to rest and eat well.
 

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
#52
H0M3R_j4y
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Re: Jayboy - Strength mission 2017/03/22 22:33:05 (permalink)
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Looking good mate. Nice work on the deadlift PB!
 
Good few sets of weighted dips as well, I do them when I can but often find it quite uncomfortable on my shoulders. Do you use a dip belt or a dumbbell?

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 77.5kg
 
Instagram - h0m3r_j4y
#53
Brett
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Re: Jayboy - Strength mission 2017/03/23 03:59:05 (permalink)
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Hi mate some good sessions there! Well done on pb.

As for belt I don't use one however I also don't do maxes. It seems to help others boost numbers so makes sense if you are chasing weight.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#54
JayBoy
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Re: Jayboy - Strength mission 2017/03/23 12:21:34 (permalink)
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H0M3R_j4y
Looking good mate. Nice work on the deadlift PB!
 
Good few sets of weighted dips as well, I do them when I can but often find it quite uncomfortable on my shoulders. Do you use a dip belt or a dumbbell?




Cheers man.
 
I love dips although I find if I rush them then my shoulder will act up. I do them slow and use a dip belt - have tried balancing dumbbell but found I was focusing more on keeping the dumbbell steady then my actual dip.
I like to leave my legs back some sessions on dips to stretch shoulders/chest as well. best advise I can give is go slow and go low so you fully engage tris'shoulders. When you are comfortable with that add weight

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
#55
JayBoy
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Re: Jayboy - Strength mission 2017/03/23 12:22:42 (permalink)
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Brett
Hi mate some good sessions there! Well done on pb.

As for belt I don't use one however I also don't do maxes. It seems to help others boost numbers so makes sense if you are chasing weight.



Cheers brett. Deadlift seems to be going from strength to strength - still a long way to go to get my goal of 200kg but I will get it at some point!
Yeh I like to do maxes as feel it helps my working sets get heavier.

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
#56
JayBoy
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Re: Jayboy - Strength mission 2017/03/23 12:27:36 (permalink)
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Todays sesh. Last until start of April as im away this weekend and my body needs a rest. Will come back refreshed and ready to hit the iron again.
 
Squat
20 x 15
20 x 15
60 x 10
80 x 8
100 x 5
100 x 6
**At this point changed my stance/technique so really pushing hips back to fully engage/maximise my squads
60 x 12
60 x 10
60 x 10
60 x 10
60 x 10
 
Reason for shift in style was knee was hurting on squats and after chatting with a trainer ay my gym  (Biomechanics coach amongst other qualifications) he mentioned nothing wrong with my form but I do squat straight down so if I push hips back I will engage squads more and take pressure off knees. Worked as well and felt more of a burn on legs.
Definitely worth asking for help!
 
Military Press - Strict Press
20 x 10
20 x 10
40 x 6
50 x 5
50 x 5
52.5 x 4
52.5 x 4
55 x 2
 
And that's it. Few days off on holiday day now and next week to relax. Will be getting itchy feet to get back but body will appreciate the rest.
 
post edited by JayBoy - 2017/03/23 14:11:41

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
#57
JayBoy
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Re: Jayboy - Strength mission 2017/03/30 13:35:03 (permalink)
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Nice week off and ready to go. Only 2 sessions this week ands back on it properly next week. My body feels thankful for the rest (Although not the booze on the stag do!). Next week will work some more hypertrophy movements in as honeymoon in 8 weeks so will treat the mrs to a hunt of abs. Training will still be mainly geared to strength but will throw some more cardio in to keep belly fat down.
 
Today - Deadlift & Chest Press
Tomorrow - Squat & overhead press
 
Deadlift & chest press
Nice session today - didn't log numbers but around 7 sets each and working 2/3'rds of full working weight and nice ease back into training. 10 mins on cross trainer after to get more of a sweat on and done.
Weighed myself after and still gained weight on this week off so happy with that.
 
Tomorrows session and some light cardio over weekend and see how the 1st proper week goes on Monday...
 

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
#58
H0M3R_j4y
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Re: Jayboy - Strength mission 2017/03/30 14:57:56 (permalink)
0
Nice to see you're still alive after your stag do, although I don't think beer related gains count!

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 77.5kg
 
Instagram - h0m3r_j4y
#59
Brett
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Re: Jayboy - Strength mission 2017/03/31 09:09:53 (permalink)
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No logging?!? Boo!
 
It is good to have a rest now and again so I keep learning again and again lol!

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#60
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