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

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JayBoy
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Re: Jayboy - Strength mission 2017/04/19 13:12:41 (permalink)
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Starting 5x5 plan as recommend by Ox above and seeing others get results. Proven to work and feel I need to freshen up in order to improve/push on more. Having a plan will help me focus more as well as its laid out where before with no plan and winging it week by week almost - even though I knew what I wanted I didn't have a system to improve it was just trying most sessions to beat my PB.
 
Warmups included on below....
 
Bench
60 x 12
60 x 10
40 x 5
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
 
Military Press (Strict Press)
20 x 12
20 x 12
40 x 8
40 x 8
40 x 8 Last 2 reps had to push press
40 x 6 Last 2 reps had to push press
 
Dips
BW x 10
BW x 12
BW x 12
BW x 12
 
Tri's feel proper blasted after this session. Been a while since they have burned but burn is good.

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
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Ox
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Re: Jayboy - Strength mission 2017/04/20 21:42:34 (permalink)
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Good work mate but warm ups look a tad odd...
 
Bench
60 x 12
60 x 10
40 x 5
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
 
Instead if 70kg x 5x5...
 
Bar x 20
40kg x 10
60kg x 5
70kg x5x5
 
 
 
 
 
JayBoy
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Re: Jayboy - Strength mission 2017/04/20 21:59:26 (permalink)
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Good spot there. No idea what I wrote down for warmup!! What I actually done was 2 sets at bar (12 reps), 5 reps at 40 then into 70's.
Got my knee sleeves today so will be testing them out on squats 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
Ox
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Re: Jayboy - Strength mission 2017/04/20 22:01:30 (permalink)
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JayBoy
Good spot there. No idea what I wrote down for warmup!! What I actually done was 2 sets at bar (12 reps), 5 reps at 40 then into 70's.
Got my knee sleeves today so will be testing them out on squats tomorrow

Sound mate...i'll try get that dead video took tomoz for you :)
 
JayBoy
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Re: Jayboy - Strength mission 2017/04/21 13:35:04 (permalink)
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Got my shiny new SBD knee sleeves today. Opted for a tight fit as my knees seem to ache all the time - more when I am getting up off a chair or having to crouch down
 
Gym was practically empty today which is how I like it.
 
Squat
20 x 12
20 x 12
60 x 10
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
 
Deadlift
20 x 15
60 x 10
100 x 8
140 x 2
140 x 2
140 x 2
140 x 2
140 x 2
140 x 2
140 x 2
140 x 2
 
Walking Lunges
Distance roughly 30-35 metre's
3 sets - Worked out 22 steps per leg
 
Major wobbly legs after those lunges!! And of course to get out of the gym I have to go up the stairs to get onto the street so that was fun.
 
Overall the weights felt good but more left in tank - sure once weight increases will be more taxing but enjoyed today.

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
Ox
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Re: Jayboy - Strength mission 2017/04/21 13:43:01 (permalink)
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All good mate...the b days like todays deads are all about tech work and working your speed.
JayBoy
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Re: Jayboy - Strength mission 2017/04/21 13:51:50 (permalink)
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Actually enjoyed the speedwork - was fun to put some speed in it while still ensuring good form/technique. Nice burn as well from it

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
Ox
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Re: Jayboy - Strength mission 2017/04/21 13:57:06 (permalink)
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JayBoy
Actually enjoyed the speedwork - was fun to put some speed in it while still ensuring good form/technique. Nice burn as well from it


Just remember you are at the start of a long build up...nothing should be too taxing yet as its going to build and get harder!
JayBoy
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Re: Jayboy - Strength mission 2017/04/21 14:07:46 (permalink)
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Ox
JayBoy
Actually enjoyed the speedwork - was fun to put some speed in it while still ensuring good form/technique. Nice burn as well from it


Just remember you are at the start of a long build up...nothing should be too taxing yet as its going to build and get harder!




 
Yep that's what my thoughts are its not to taxing but a nice slow build and looking forward to the hard work. It feels good to actually be on a structured plan rather then half baking/mashing together bits from what I have read/seen people do.
 
 

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
Ox
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Re: Jayboy - Strength mission 2017/04/21 14:14:21 (permalink)
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JayBoy
Ox
JayBoy
Actually enjoyed the speedwork - was fun to put some speed in it while still ensuring good form/technique. Nice burn as well from it


Just remember you are at the start of a long build up...nothing should be too taxing yet as its going to build and get harder!




 
Yep that's what my thoughts are its not to taxing but a nice slow build and looking forward to the hard work. It feels good to actually be on a structured plan rather then half baking/mashing together bits from what I have read/seen people do.
 
 


It will work well mate...I have little doubt with this concentrated effort you'll be nudging a 200kg dead before very long.
JayBoy
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Re: Jayboy - Strength mission 2017/04/21 14:18:15 (permalink)
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It will work well mate...I have little doubt with this concentrated effort you'll be nudging a 200kg dead before very long.


Cheers mate. 200kg dead is the dream!

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
Ox
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Re: Jayboy - Strength mission 2017/04/21 14:21:55 (permalink)
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JayBoy


It will work well mate...I have little doubt with this concentrated effort you'll be nudging a 200kg dead before very long.


Cheers mate. 200kg dead is the dream!


Yeah but as soon as you get it you'll want more trust me lol!
JayBoy
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Re: Jayboy - Strength mission 2017/04/22 10:09:20 (permalink)
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Had to train in a chain high street gym today. My god the sights! It seems a requirement for half of the blokes that they need to wear skin tight designer gear and admire themselves in the mirror after each set of half reps while looking all serious. Hard not to laugh to loud!

Anyways todays session:
Bench
20 x 20
20 x 15
50 x 6
80 x 2
80 x 2
80 x 2
80 x 2
80 x 2
80 x 2
80 x 2
80 x 2

Took me a couple of sets ro get used to pushing for speed but good once started.

Military Press (Strict)

20 x 15
20 x 15
40 x 10
40 x 10
40 x 8
40 x 10 - Longer rest so managed extra 2 reps

Dips
BW x 12
BW x 12
BW x 12
BW x 12

Didnt want to military press or dip again this week but no other equipment free so had to crack on.

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
Brett
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Re: Jayboy - Strength mission 2017/04/22 13:49:11 (permalink)
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Moving in the right direction now bud. 5x5 is brutal - I did the stronglifts variation. Hard as nails but very good!

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.
JayBoy
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Re: Jayboy - Strength mission 2017/04/22 19:28:20 (permalink)
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Brett
Moving in the right direction now bud. 5x5 is brutal - I did the stronglifts variation. Hard as nails but very good!


Yeh can see once weight starts going up will be brutal but well worth it!

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
Eugene
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Re: Jayboy - Strength mission 2017/04/23 16:00:35 (permalink)
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Only used Stronglifts for 7 weeks but it is one of the best programs I think I have ever used. Hard to see why it couldn't be used as hypertrophy as it is so simple and offers a clear plan going forward. You're on the right road with loads of great advice from people. Good stuff.
JayBoy
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Re: Jayboy - Strength mission 2017/04/23 19:41:05 (permalink)
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Eugene
Only used Stronglifts for 7 weeks but it is one of the best programs I think I have ever used. Hard to see why it couldn't be used as hypertrophy as it is so simple and offers a clear plan going forward. You're on the right road with loads of great advice from people. Good stuff.

Yeh im really enjoying it - 1st week done.
The advice here is brilliant - ive been training for 8 years but this is first time ive took strength training seriously and the information/advice here is brilliant

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
Brett
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Re: Jayboy - Strength mission 2017/04/24 00:20:44 (permalink)
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Lots of very knowledgeable folk on here. I learn so much and helps to keep me motivated as 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.
JayBoy
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Re: Jayboy - Strength mission 2017/04/24 12:59:28 (permalink)
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Lovely empty gym here - training at 10 on a weekday does spoil me. Just me and the PT's getting the graft in...
 
Deadlift
20 x 20
60 x 8
100 x 6
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
 
Did not feel to taxing but at this lighter weight will not be to strenuous. Can see once moving the weight up will become more strenuous.
 
Question for people on the deads - Do you reset after each rep or just continue repping? So the weight touches floor and you immediately pull back up...?
 
Squats
20 x 12
20 x 8
60 x 6
115 x 2
115 x 2
115 x 2
115 x 2
115 x 2
115 x 2
115 x 2
115 x 2
 
This took about 4 sets to get used to implementing these at speed and really driving upwards. Can really feel the benefit as when movement was dialled in weight felt like it was flying up but form was spot on (hopefully - it sure felt it) which will no doubt reap me many benefits going forwards.
 
Pull ups
BW x 8
BW x 8
BW x 8
BW x 8
 
My god these were hard - no assist machine so rest was longer and really had to dig deep to  get these done. Forearms/biceps felt mega pumped after this.
 
Bodyweight - 86.6kg
 
 
I'm happy with today. Can see in a couple months time ill be crawling back to the office after a couple months worth of weight increases. That I am very much looking forward to!
 
 
 

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
ANIMAL
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Re: Jayboy - Strength mission 2017/04/24 13:31:16 (permalink)
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Definately resets between reps. Not a full reset (where you stand up and address the bar) but letting the bar come to a complete stop is best. It is a 'dead' lift after all.

Touch and go has its place the more advanced you are. It's mainly for addressing specific weakneses by increasing TUT. And it's also good for a hypertrophy block (if that's how you phase your training).

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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