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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

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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

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

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

Bench
Touch and go
Worked up to 142.5 x 1 x 2 singles

Paused
130 x 4
120 x 5
100 x 13 touch and go

DB bench
35 x 15 x 2 sets
40 x 10 x 2 sets

Dips
BW x 10
10 x 5
15 x 5
20 x 5 x 5 sets

BTN Smith machine
6 sets of nonsense

Side raises
5 sets

OH tricep extensions
5 sets

I paused all reps up until 135 and went touch and go for the 142.5 and my form was mong, so hopefully 145 is there touch and go if I can get in the grooooooove

JJayoo

Back yesterday meh

Today paused bench
120 x 5 x 5
125 x 3
130 x 2

Super wide grip
80 x 15 x 2 sets

60 + red bands
10 x 2 sets

BTN Smith press
8 sets of random weight and reps

Band pull apart
3 sets

JJayoo

Squatted yday but who cares bout that

BENCH
Paused
120 x 5 x 2
120 x 4 x 3

JJayoo

Bench
117.5 x 5 x 5 sets
120 x 3 x 2 sets
130 x 1

Dumbbell bench
30 x 20 x 2 sets

Medicine ball pushups
1 set of 15

Smith machine BTN press
6 sets, random weight, high reps

Fly's

Overhead tricep extensions

JJayoo

Paused Bench
115 x 5 x 5 sets
120 x 3 x 3 sets

JJayoo

Bench
112.5 x 5 x 5 sets
This was harder than expected so will hit it again next session before moving on to 115kg.

Quest for 150 bench is on

JJayoo

Squats
140 x 5 x 5 sets

JJayoo

Bench in the AM
Paused
110 x 5 x 6 sets

Touch and go
110 x 8

Shoulder stuff in the PM

JJayoo

Rolling rolling rolling

More benching
Warmup sets
Touch and go
100 x 3
110 x 2
115 x 1
120 x 4 fecck right off

Paused
125 x 1
130 x 3 ✓
120 x 5
110 x 7 x 2

Wide grip paused
80 x 15 x 3 sets

Dumbbell bench
30 x 20
35 x 15
40 x 10

Dips
BW x 20

Side raises x 5 trillion

Paused bench is stronger than touch and go which is OK with me.

I do train back but it's just a load of volume with no real plan so can't be arsed logging it

JJayoo

Rolling rolling rolling
Paused bench
Warm up sets
120 x 1
125 x 1
130 x 1
135 x 1
140 x 1
120 x 5
125 x 4

Touch and go
120 x 3 x 3
100 x 10

Random shoulder ****e

JJayoo

Squats
Random warmup sets

150 x1
160 x 4 PB this was the goal
165 x 3
150 x 5
140 x 5
130 x 5

Split squats
5 sets of 20

5 sets of cow Ra

5 sets of those leg swingy things

JJayoo

No I have hit 105 before and 100x2 but I was heavier. Wrist wraps and a straight bar Def help

Dtp1979

JJayoo wrote: »

Paused BB OHP
Lots of mobility
Warm up sets
80 x 1
85 x 1
90 x 1
95 x 1
100 x 1
90 x 4
60 x 20
60 x 17

Medicine ball pushups
5 sets of 15

Is 100 a PB? Jesus Christ, 100kg OHP.

JJayoo

Paused BB OHP
Lots of mobility
Warm up sets
80 x 1
85 x 1
90 x 1
95 x 1
100 x 1
90 x 4
60 x 20
60 x 17

Medicine ball pushups
5 sets of 15

JJayoo

Mobility

Paused Bench
Warm up sets
100 x 1
110 x 1
115 x 7
120 x 1
125 x 3 x 5 sets
130 x 2
Touch and Go
100 x 12

Arm superset

Have been hitting bench and arms very consistently since I have upped the calories, I IS SWOLEASOUROUS REX

JJayoo

Squats
Mobility stuff
Warm up sets

140 x 10 PR
150 x 6 PR
160 x 3 PR I think
130 x 5 x 3

Reverse hyper things

Split squats

JJayoo

Bench
Worked up in singles
Paused
137kg x 1
120 x 5
110 x 5 x 3

DB bench
30 x 15
40 x 10 x 3

Dips + curls superset
7 sets

Alf Veedersane

JJayoo wrote: »

That's exactly what I do....... Am I a peoples? A real peoples ?

It's a possibility.

Unlikely though :pac:

JJayoo

Alf Veedersane wrote: »

Just as an example, in my own case, I was kicking back my hips and trying to keep my chest as upright meaning my back wasn't in a 'straight line', which kinda works against the tightness .

That's exactly what I do....... Am I a peoples? A real peoples ?

Alf Veedersane

It's not an issue either way. Not a big one at least. If it is just because you're in a bit of extension to keep the chest up, it's a simple fix that won't effect your lift negatively.

Just as an example, in my own case, I was kicking back my hips and trying to keep my chest as upright meaning my back wasn't in a 'straight line', which kinda works against the tightness anyway and towards the bottom, that levelled put so it was more like I leaned forward on the bottom part. It's just not as strong a position.

I only really appreciate this because I was doing it on Wednesday and have been trying to remind myself not to do it and it feels stronger.

JJayoo

will have to investigate wither it's a form issue and is present everytime I squat regardless off weight.

Or wither it's just my form breaking down due to it being a max lift.

Alf Veedersane

Nicolas Cage wrote: »

I'd hazard a guess that the forward movement is probably down to trying to keep the chest up?Looks like the second the chest is no longer vertical is the same as when the forward movement starts.

I was shown to set my torso angle as soon as I break at the knees and hips and keep the same angle all the way down. But what do I know - that was strong as fcuk

That's what I was thinking myself. Because I'm prone to do it.

But i should stfu since I can't squat that

Mr. CooL ICE

Alf Veedersane wrote: »

But, and I don't know what the reason is but the bar path seems to move forward halfway down. I only day it because it might mean your PR could be even heavier.

I'd hazard a guess that the forward movement is probably down to trying to keep the chest up?Looks like the second the chest is no longer vertical is the same as when the forward movement starts.

I was shown to set my torso angle as soon as I break at the knees and hips and keep the same angle all the way down. But what do I know - that was strong as fcuk

Alf Veedersane

First off, I salute the PR.

But, and I don't know what the reason is but the bar path seems to move forward halfway down. I only day it because it might mean your PR could be even heavier. It also seems like something I'm trying to correct myself but maybe for different reasons.
Either way, colour me impressed.

Tl;dr VERY STRONK!!

JJayoo

Lots and lots and lots and lots of rolling and mobility work

Squats
Worked up to 1RM
180 x 1 PB video
130 x 5 x 5

Split squats
5 sets of 20

Band pull aparts

5 sets of curls

https://www.instagram.com/p/BW0qNZal3Oz/

JJayoo

Dtp1979 wrote: »

Do you ever deadlift. I'm too lazy to go back and check

I haven't done a lot recently, but I have been playing around with different set ups trying to find one that feels comfortable. At some stage I will level out the floor in my shed and get some bumper plates.

Dtp1979

Do you ever deadlift. I'm too lazy to go back and check