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  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    First time BB benching in months. Picked up some kind of injury which rules it out and have been rehabbing it for the last few months.

    DB bench
    20 x 20
    25 x 15
    30 x 10
    35 x 10 x 3

    BB bench
    40 x 20
    50 x 15
    60x 10
    70 x 5
    80 x 5
    90 x 6 x 3 sets
    100 x 3 x 3 sets
    80 x 5 x 2
    60 x 10

    Dips
    BW x 20 x 2 sets

    Bench felt awkward/heavy/wonky BUT zero issues or discomfort


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    Back ham extension things
    5 sets

    Split squats
    Bw x 20 x 2 sets
    20kg x 20
    40kg x 10 x 2 sets

    Squats
    Warm up sets

    Trying new wider stance
    100kg x 5
    100kg x 10 x 3

    Will stick with this new stance, felt weak but the movement felt smooth


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    BB Bench
    Warm ups
    90 x 7 x 3 sets
    100 x 4 x 3 sets paused
    90 x 5 x 2 sets paused

    DB bench
    30 x 15 x 3
    35 x 10 x 3

    Zero discomfort while benching.


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    AM gym session

    Mobility/warmups

    BB Bench
    100kg x 5 x 3 touch and go
    100 x 3 x 2 paused

    DB Bench
    30 x 15
    35 x 12 x 3

    Deadlift
    150 x 5
    160 x 5
    170 x 5
    180 x 3
    150 x 5 x 2
    130 x 10 X2 snatch grip

    5 sets curls

    PM Gym

    BB OHP
    60 x. 5
    65 x 5
    70 x 5
    75 x 1
    80 x 1
    82.5 x 1
    70 x 5
    60 x 5

    Single Arm DB shoulder press
    30 x 10 x 7 sets

    Dips
    Bw x 20 x 2

    About 10000 calories


  • Registered Users Posts: 12,809 ✭✭✭✭Dtp1979


    How do you find your strength now, at your current weight, compared to when you were the same weight before your big bulk? Hope that makes sense!


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  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    With me it's hard to judge strength as I usually jump from one main lift to another so for my push workouts I will focus on BB OHP for a few months then jump to dips then dumbbell bench press. A lot of this jumping has to do with the fact that I train in my shed and don't have access to certain equipment, for example I don't have bumpers for deadlifts or a suitable setup for benching, tho I can do this at the local football pitch gym.

    So it's hard for me to think back and compare strength levels before I bulked but I do believe I am carrying more muscle now and definitely feel a lot stronger. One think I remember very clearly is how quickly my strength shot up once I began to gain the weight, more weight = bigger Foundation to push from.

    I actually have a video from before my bulk and I do seem bigger now although I don't have the weight recorded, bit maybe I posted it on this log Hmmm will check

    So I'm sure that doesn't in anyway answer your question lol


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    Deads
    Warm up sets
    140 x 5
    150 x 3
    160 x 3
    170 x 1
    180 x 1
    190 x 1
    160 x 5 x 3 sets

    BB Bench
    Paused
    70 x 10
    80x 5
    90 x 3
    100 x 1
    110 x 1
    115 x 1

    Touch and go
    100 x 6 x 2 sets
    100 x 3 x 2 sets

    DB Bench
    35 kg x 15 x 3 sets

    Squats, new stance
    Warm up sets
    110 x 5
    120 x 5
    130 x 1
    140 x 1
    150 x 1
    160 x 1
    130 x 3

    New squat stance is here to stay


  • Registered Users Posts: 24,612 ✭✭✭✭Alf Veedersane


    How wide is the new stance?

    I used to have a pretty narrow stance bit widened it out a bit. Trying to get the balance of the extra bit of muscular involvement and what feels strong.


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    Distance between feet is about the length of your average wombat.

    It's not super wide, just wider than any stance I have tried before. It feels weak but smooth.


  • Registered Users Posts: 24,612 ✭✭✭✭Alf Veedersane


    I think you might be confusing a wombat with a koala but I get it


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  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    An hour of random arm rubbish supersetted with shoulder mobility drills.

    Gonna try and increase my Squat/Bench/deadlift and possibly take part in a comp near the end of the year. I feel that having a goal in mind will help keep me motivated, especially since I train alone.


  • Registered Users Posts: 12,809 ✭✭✭✭Dtp1979


    JJayoo wrote: »
    An hour of random arm rubbish supersetted with shoulder mobility drills.

    Gonna try and increase my Squat/Bench/deadlift and possibly take part in a comp near the end of the year. I feel that having a goal in mind will help keep me motivated, especially since I train alone.

    What weight would you compete at?


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    Dtp1979 wrote: »
    What weight would you compete at?

    Not even sure of the weight classes, does it jump from 83 --90?

    I was planning to bulk again but this time very conservativly, no more dirty bulks.


  • Registered Users Posts: 24,612 ✭✭✭✭Alf Veedersane


    <74, <83, <93

    Doesn't really matter what you go in at. If you're 84, just lift in 93s and go for the biggest total rather than try cut to 83s


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    BB OHP
    Working sets
    80 x 3 X3
    70 x 5 x 2

    Single DB shoulder press
    30 x 15
    35 x 10
    40 x 5 x 4 sets

    Dips
    +20 x 6 x 5 sets
    Bw x 20


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    Deadlifts
    160 x 2
    170 x 1
    180 x 1
    190 x 1
    195 x 1 this is my current max
    180 x 2 singles
    150 x 5 x 5 sets

    Snatch grip
    110 x 10 x 2 sets

    Rack pulls
    200 x 10 x 3 sets

    Back extensions
    5 sets of plumpness

    Deadlifting in shedgym is sh1t


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    Rolling and mobility

    BB OHP
    70 x 1
    75 x 1
    80 x 1
    80 x 3 x 3 sets
    60 x 10

    Single DB OHP
    30 x 10
    35 x 10
    40 x 7 x 3 sets

    Dips
    Bw x 15 x 3 sets

    Upper back doms = awkward to OHP.
    Not sure when I will be able to bench again as GAA gym has changed the locks :(


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    OHP
    60 x 5
    70 x 2
    75 x 1
    80 x 4
    80 x 3 x 2
    70 x 5 x 2

    DB OHP
    30 x 10 x 2

    Dips
    Bw x 20 x 2

    Hoping I can get access to the GAA gym again so I can get my Bench and deadlift on.


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    Squats
    100 x 10
    110 x 10
    120 x 5
    130 x 2 singles
    140 x 2 singles
    150 x 2 singles
    155 x 1
    160 x 1
    165 x 1 felt heavy but the video made it look easy
    150 x 1
    140 x 1
    130 x 3 x 3

    Crossack squats
    10 x 3 sets

    Elevated Calf raises

    Back extensions
    4 sets

    Reverse hyper
    5 sets on my new DIY Reverse Hyper Machine

    Happy with squats and my new stance feels a lot better


  • Registered Users Posts: 6,561 ✭✭✭JJayoo




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  • Registered Users Posts: 24,612 ✭✭✭✭Alf Veedersane


    That the 165?


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    That the 165?

    It was indeed. Happy with my new stance, just need to get the volume in.


  • Registered Users Posts: 24,612 ✭✭✭✭Alf Veedersane


    JJayoo wrote: »
    It was indeed. Happy with my new stance, just need to get the volume in.

    Actually just saw that in the IG post. Looked pretty comfortable.


  • Registered Users Posts: 24,612 ✭✭✭✭Alf Veedersane


    That ghetto reverse hyper is magnificently McGuyver.

    11/10


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    That ghetto reverse hyper is magnificently McGuyver.

    11/10

    That's just the prototype ;)


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    Mobility drills

    BB OHP
    Warm up sets
    60 x 1
    65 x 1
    70 x 1
    75 x 1
    80 x 1
    85 x 3 caught of guard by how handy this was
    85 x 4 BW PB


    Dips
    20x 5
    25 x 5
    30 x 5 x 8 sets


  • Registered Users Posts: 6,561 ✭✭✭JJayoo




  • Registered Users Posts: 24,612 ✭✭✭✭Alf Veedersane


    There's a small puppy crying in the corner every time you do a rep!


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    Mobility stuffffff

    OHP
    70 x 1
    75 x 1
    80 x 1
    85 x 1
    90 x 1
    90 x 1
    90 x 2
    95 x 1 video
    80 x 5

    Dips
    Bw x 10 x 2 sets
    10 x 10
    15 x 5
    20 x 10 x 3 sets

    Wide grip
    BW x 10 x 3

    https://www.instagram.com/p/BVX-Gh9lJYm/


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  • Registered Users Posts: 12,809 ✭✭✭✭Dtp1979


    Jaysus that's some lift. I have got to get me one of those puppies


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