nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

New Start

JJayoo

Want a fresh start.
The plan: Become better: Add some lean muscle and continue to build strength

Method: I have 5/3/1 and joe defranco's ebook. I think a hybrid from both could be good, prehaps two days a week following programme and one sesson of random fun lifts,

Also really want to start going to mma classes. Am moving into town soon so will make it handy to get out to the mma gym

Am a member of the college gym, but will def make visits to GCG, nice people and positive atmosphere make it a good training area,

Was in tkmaxx today, they sell chuck taylors, and there was a pair of proper addidas lifting shoes.

Goals:
I want my squat back,
I want to improve my flexibility
I want to get fit again
I want to learn French
I want to seriously increase my chinup strengh
I want to go somewhere warm

Find more posts tagged with

Quick Links

Comments

JJayoo

Flyod won me some monies

= Glute ham compact model
Four 20kg bumper plates
2 bags of chalk
New suit, lavins in ballymote some sale
And 3 euro change

God bless the McG circus

JJayoo

Yday Bench
110 x 10 touch and go
120 x 5 paused

Today
Sumo deadlifts
160 x 3 x 11 sets
170 x3 singles
180 x 5 singles
100 x 25 touch and go

Glute ham
5 sets

Band pull aparts
5 sets

JJayoo

Rolled shoulders and upper back
Band shoulder warmup

BB paused ohp
Bar x 20
30 X 10
40 X 10
50 X 5
60 X 2
70 X 2
80 X 1
90 X 1
95 X 2 bodyweight
100 x 1
90 X 3
80 X 5 X 4 sets

Curls

The only shoulder work I have consistently done over the last 6 months is a side raise /empty trap bar ohp superset after my bench work. Seems my bench has more carry over to my OHP than to my bench.....derp

JJayoo

Deadlifts
60 x 10
100 x 10
120 x 5
130 x 5
140 x 5
150 x 2
160 x 1
170 x 1
180 x 1
190 x 1
200 x 1
180 x 8 touch and go
180 x 5 touch and go
140 x 5 x 5 paused

Single arm lat pulldown
5 sets

Think i have finally found a good position for the belt on deads.

JJayoo

Paused BB OHP
Warmup sets
80 X 8 think that's a pub
90 X 1
100 x 1 X 2 singles
60 X 10 X 3 sets

Bench
80 X 20 X 3 sets

Incline flys superset yes with watering my apple trees
4 sets of something

Alf Veedersane

JJayoo wrote: »

Paused BB OHP
80 X 8 think that's a pub

A pub called The Swole Inn

JJayoo

Single arm lat pulldown
40 X 10 X 5 sets

Barbell rows
60 X 15 X 3

Deadlifts
200 x 2
210 x 1
180 x 3
140 x 10 X 2 touch and go

Band pull apart
5 sets

Back extensions
3 sets

Sitting down too much = stiff as fudge

Dtp1979

Have you tested your OHP 1rm lately?

JJayoo

Dtp1979 wrote: »

Have you tested your OHP 1rm lately?

I think 100 is the current max, but I haven't really been training it.

JJayoo

Deadlifts
180 x 1
190 x 1
200 x 3 t+g
200 x 4 t+g
180 x 5t+g

Tried some sumos, don't know what's going on.

Single lat pulldown
4 sets of 15

Facepulls
2 sets

Farmers walks
100 kg X 3 walks

Mr. CooL ICE

JJayoo wrote: »

Tried some sumos, don't know what's going on.

You'll get that alright. You'll be convinced you're doing them right but they feel harder than conventional and you'll wonder why people bother their arses with them at all.

Alf Veedersane

JJayoo wrote: »

I think 100 is the current max, but I haven't really been training it.

But you still went and did it the other day.

You disgust me.

JJayoo

Alf Veedersane wrote: »

But you still went and did it the other day.

You disgust me.

People say that to me alot, usually accompanied by them spitting in my face

Alf Veedersane

JJayoo wrote: »

People say that to me alot, usually accompanied by them spitting in my face

I spat at the phone, if it's any consolation.

JJayoo

Deadlifts
Working sets
180 x 10 t+g
190 x 1
200 x 3 t+g
140 x 15 t+g

Single lat pulldown
5 sets
Band pull apart
5 sets

JJayoo

Currently working on OHP,

Pushday OHP sets have been

65 X 10 X 5 sets

70 X 8 X 5 sets

80 X 5 X 5 sets

85 X 3 X 5 sets

Today
65 X 11 X 5 sets

JJayoo

OHP
70 X 9 X 5 sets

Alf Veedersane

You do love throwing in an odd number of sets greater than 5.

JJayoo

BB OHP
80 X6 x 5 sets

OHP
85 X 4 X 5 sets

OHP
65 X 12 X 5 sets

OHP
70 X 10 X 5 sets

Did you ever think of running smolov jnr for OHP?

Alf Veedersane

Dtp1979 wrote: »

Did you ever think of running smolov jnr for OHP?

How are your shoulders lately?

JJayoo

Dtp1979 wrote: »

Did you ever think of running smolov jnr for OHP?

I have never really looked into any program, usually just do random stuff. At the moment I am going off 3/5/8/10 rep for 5 sets adding either reps or weights each session.

But I would definitely be interested in running something.

Dtp1979

Alf Veedersane wrote: »

How are your shoulders lately?

Getting better. I know it’s a mad suggestion but if it was to work for anyone, it’d be here I think

Mellor

I did smolov junior for OHP. Week 1 and 2 was ok, week 3 was grindy, missed reps and generally underrecovered.
Added only very little on test day. So little that I think I could have got it at the start if I warmed up right and nailed the attempt.

But OHP isn't a movement I add to easily. JJayoo prob gonna JJayoo

JJayoo

Smolovovlivlvolovovovoovovo jr looks too scary.

Will continue doing the badger program.

OHP
82.5 x 5 X 5

JJayoo

OHP
87.5 x 3 X 5 sets

FionnK86

Saw your opening post and progress to date man and its very inspirational. What are the biggest mistakes youve made since you started and pitfalls to avoid?