New Start

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

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

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.

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

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!

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

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

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.

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.

Alf Veedersane

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

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.

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?

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.

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

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

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

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

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.

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

JJayoo

New wider squat stance


https://www.instagram.com/p/BVNiwg0FafE/

Alf Veedersane

That the 165?

JJayoo

Alf Veedersane wrote: »

That the 165?

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

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.

Alf Veedersane

That ghetto reverse hyper is magnificently McGuyver.

11/10

JJayoo

Alf Veedersane wrote: »

That ghetto reverse hyper is magnificently McGuyver.

11/10

That's just the prototype

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

JJayoo

https://www.instagram.com/p/BVS0S3ZFsbh/

Alf Veedersane

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

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/

Dtp1979

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