[JJayoo]

Front squats and random jumping

Flat Bench Rows

Kettlebell swings with dumbbell, This worked perfectly,

Curls

Another rubbish session. Did a lot of flat rows, really wanna see if these are the cause of my recent upper back doms.

Hate squats they just don't feel right. Prob should go to a physio t get my right ankle looked at, but the only time i notice it is during squats so meh.

[JJayoo]

Deadlifts
70kg x 10
110kg x 10
150kg x 5
150kg x 5
150kg x 5
150kg x 5
150kg x 10

Hang cleans and chins, 5 reps of each. Grip died

Squats
60kg x 10
60kg x 10
60kg x 10

Front squat
60kg x 5

Jumping over two benches then hopping on one leg to end of the shed

Shrugs and curls

[JJayoo]

Deadlift
60kg x 10
100kg x 10
140kg x 5
160kg x 3
180kg x 1
205kg x 1 PB

1 min rest
180kg x 3

20sec rest
140kg x 5

20sec rest
140kg x 5

20sec rest
140kg x 5

Wide grip lat pull down
4 sets, 10 reps

Some squats and jumping squats

kroc rows
30kg x 40 reps

4 sets curls with olympic bar, random rep numbers

[JJayoo]

DOMS FROM HELL

[brianthebard]

Lol wonder if it was the drop sets or the mad kroc rows that did the damage?

[cardio,shoot me]

id say it was the 205kg deadlift to be honest congrats on the pb man. Have you ever tried using a belt? i know you mentioned asking brian to show you how to use one but its really quite simple

[JJayoo]

Foam rolling and cold showers Brrrrrrrrr, actually my fecking foam roller has gone wonkey

Dips
BW x 5
BW x 5
20kg x 5
30kg x 5
40kg x 2
20kg x 10
BW x 5
BW x 5

Foam rolling on the balance board

Diesel crew warm up, shoulder dislocations, random arm swinging
20kg x 10
Pushpress
40kg x 5
44kg x 3
46kg x 1
50kg 5

no leg drive
26kg x 10
26kg x 10

Side raises

Front raises

Tricep bicep superset on cables

Will def start using a belt. Love kroc rows, prefer to do them free standing than on a bench

More cold showers

[brianthebard]

Were you in KF? I agree on the freestanding db rows, feels much better. Also, its ****ing close isn't it?

[JJayoo]

the deadlifts and rows were from GCG, the chest stuff was in KF yesterday. Have nice chest and shoulder doms today . Think i'm gonna give dips ago for a while.

Think i might get straps at some stage, grip is usualy fooked near the end of pulling session

[brianthebard]

was the push press db's btw? If so, noice.

[JJayoo]

Yup dumbbells, really wanna get 10reps, or maybe try the heavier ones in GCG for singles

[JJayoo]

Gym yesterday with Mr Bard.
Lots of things to work on.

Squats
Deads
Dumbbell Rows
Yates Rows, like these
Shovel deads.

Legs have lost a lot of strength, need to build them back up. Right ankle felt fine
With squats, think I will drop the weight and try and nail the form.

Will prob do something later on today, push day

[JJayoo]

Front squat
40kg x 10
50kg x 5
60kg x 5
70kg x 5
80kg x 3
90kg x 1
100kg x 1
60kg x 10

Dumbbell lunges
22kg each hand x 20 reps

Crossack Squats
25kg plate x 7

Random jumping over reebok stepper

Yates rows
40kg x 10
50kg x 10
60kg x 10
70kg x 10

Hang cleans and pendlay rows

Neutral grip Chin ups and pendlay rows
25kg x 3 + 10 pendlay
25kg x 2 + 5 bw + 10 pendlay rows

Dumbbell Rows
32kg x 10
34kg x 10
38kg x 10 grip was failin
30kg x 20

Shrugs
25kg plates x 3 sets of 10

2 sets curls

Very very happy with the squats, foam rolling my ankle seems to have worked wonders on my flexbility . Clean grip felt good and def helped keep my elbows up.
Crossack squats were another excercise in which my ankle's flexibility seem to have improved

[brianthebard]

Noice. The clean grip is way handier for stability imo.

[cardio,shoot me]

Originally Posted by brianthebard

Noice. The clean grip is way handier for stability imo.

agreed, easier to bail the weight aswell.