New Start

JJayoo · 22-01-2015 09:27PM

1 hour of rolling

Front squat
40 x 10
50 x 10
60 x 12
70 x 5
80 x 5
90 x 3
100 x 2
60 x 13
70 x 5 x 2

Back squat
60 x 10
70 x 5
80 x 5
90 x 5

Crossack squat
5 sets of 10

JJayoo · 23-01-2015 08:31PM

Rolling

Deadlifts
60 x 10
100 x 5
130 x 5
165 x 5
180 x 1
190 x 1
200 x 1
160 x 5 x 2
130 x5

chin ups
3 sets

Lat pulldown
5 sets

Rear delts

JJayoo · 24-01-2015 07:15PM

Lots of rolling- weird shoulder thing going on

DB OHP
20 x 10
25 x 5
30 x 5
35 x 5
40 x 10
45 x 3
50 x 3
40 x 10

Shoulder press machine
5 sets x 20 reps

Tricep pushdowns

More rolling

JJayoo · 25-01-2015 06:58PM

Lots of rolling. External rotation stuff= painful

Front squats
40 x 10
50 x 10
60 x 5
70 x 5
80 x 5 x 5

Back squats
60 x 10
80 x 5
90 x 5 x 3

Reverse lunges
60 x 10

Leg machines, the one where you spread your legs

Calf raises
5 sets

DB curls
22.5 x 10 x 5

More rolling

Alf Veedersane · 25-01-2015 09:07PM

JJayoo wrote: »

Leg machines, the one where you spread your legs

"My abduction brings all the boys to the yard"

JJayoo · 27-01-2015 02:29PM

Rolling

front squats
40 x 10
50 x 10
60 x 5
70 x 5
82.5 x 5 x 5

Back squat
82.5 x 5
90 x 5 x 5

db curls
22.5 x 10 x 5

Calf raises
5 sets

JJayoo · 28-01-2015 10:07PM

Rolling

Bench
40 x 10
60 x 10
80 x 5
100 x 5
Nope shoulder is wonky

Wide dips
bw x 10 x 2
+15 x 10 x 2
+25 x 8 x 3

DB bench
Hmmm nope shoulder says no

Dumbell shoulder press
17.5 x 10
25 x 10
30 x 5
35 x 5 x 3
shoulder is fine

Side raises

Shoulder machine

Trying to suss out my right shoulder

JJayoo · 30-01-2015 10:12PM

29/1/15
back stuff

Did Chinese rows my butting my bench up on two chairs.

30/1/15
Rolling

Front squat
40 x 10
50 x 50
60 x 5
70 x 5
80 x 6
85 x 5 x 5
90 x 1

Back squat
90 x 6 x 5

Calf raises
3 sets

Alf Veedersane · 30-01-2015 10:21PM

Your front squatting seems to be up with your back squat...

JJayoo · 30-01-2015 10:28PM

Alf Veedersane wrote: »

Your front squatting seems to be up with your back squat...

Well I have decided to concentrate on the front squat and then the back squat is only an afterthought, also I had a cut on my knee which was preventing me from reverse lunging so I will bring them online soon enough.

Also my right shoulder has become wonky so I will be dropping Benching for dips, everything is mixed up

Alf Veedersane · 30-01-2015 10:32PM

JJayoo wrote: »

Well I have decided to concentrate on the front squat and then the back squat is only an afterthought, also I had a cut on my knee which was preventing me from reverse lunging so I will bring them online soon enough.

Also my right shoulder has become wonky so I will be dropping Benching for dips, everything is mixed up

Why you concentrating on front squats vs back squats, out of interest?

JJayoo · 30-01-2015 10:49PM

Back squats were annoying me form wise, so tried front squats and they felt better. Then after the front squats I tried a few back squats and they felt great. But the main difference is that I am doing a lot more rolling/mobility stuff for the lower body.

Alf Veedersane · 30-01-2015 10:54PM

Just wondered...I have a love/hate relationship with front squats lately.

I hate how they f*ck me up but I love how hard they are.

Still...solid front squatting, sir.

JJayoo · 01-02-2015 12:56AM

Rolling

Dips
BW x 10
+5 x 6
+ 15 x 5
+20 x 5
+30kg x 6 x 6
+10 x 10 x 2

BB Bench
Few sets to check shoulder

JJayoo · 01-02-2015 05:39PM

No rolling

Lat pulldown
Close grip 5 sets, got 10 reps with max weight, 2 more reps than last time

Scary chair rows
40 x 15
50 x 10
60 x 10
70 x 5
80 x 5 x 5
60 x 12 x 3

Weird rope lat pulldown thing
5 sets

Side bends

rear delts stuff

Alf Veedersane · 01-02-2015 08:02PM

JJayoo wrote: »

Scary chair rows

I'm intrigued...

JJayoo · 01-02-2015 08:24PM

Alf Veedersane wrote: »

I'm intrigued...

It's just the Chinese rows, but I have the bench up on two chairs, two chairs that are in the shed because they are old and broken, and I had to put a staple in one to hold the bar.

I would love to have a custom bar that would enable me to get a greater ROM, but the movement of the row/bar is beautifulllllllll

Alf Veedersane · 01-02-2015 08:45PM

JJayoo wrote: »

It's just the Chinese rows, but I have the bench up on two chairs, two chairs that are in the shed because they are old and broken, and I had to put a staple in one to hold the bar.

I would love to have a custom bar that would enable me to get a greater ROM, but the movement of the row/bar is beautifulllllllll

Would I know them as chest-supported BB rows?

You keep videoing doing them and I'll keep watching You've Been Framed

JJayoo · 01-02-2015 08:59PM

Yup Chest supported BB Rows

Alf Veedersane · 01-02-2015 09:18PM

Straight from the MacGuyver play book.

Practical and precarious.

Brilliant.

JJayoo · 03-02-2015 06:53PM

Rolling

Front Squats
40 x 10
50 x 10
60 x 5
70 x 5
80 x 1
90 x 1
100 x 3
110 x 1
115 x 1
87.5 x 5 x 5

Back squats
60 x 5
80 x 5
90 x 5

Few curls

Few calf raises

Lots of walking

JJayoo · 09-02-2015 09:57PM

8/2/15
rolling
front squat
40 x 10
50 x 10
60 x 5
70 x 5
80 x 1
90 x 5 x 5
90 x 4
90 x 5 x 2
92.5 x 3 getting a feel for next front squat session

Back squat
80 x 3
90 x2
100 x 1
110 x 1
120 x 1
130 x 1

JJayoo · 13-02-2015 06:34PM

40 mins of rolling

Front squat
40 x 10
50 x 5
60 x 5
70 x 5
80 x 1
90 x 1
95 x 5 x 2
95 x 3 hit one of the safetys
95 x 3
put oly shoes on
95 x 5 x 2
100 x 2 x 3
100 x 1 x 3

stance and hand positioning are off

back squat
100 x 4 x 4

box jumps

calf raises

Alf Veedersane · 13-02-2015 08:13PM

JJayoo wrote: »

stance and hand positioning are off

Do you know in what way?

Nice front squattin'

JJayoo · 13-02-2015 08:25PM

I have a pretty narrow stance and try and push my knees out as far as possible as to over come some ROM limitation on my right ankle, but I tried a wider stance during my 5x5 and it felt better yet wasn't as strong. I also have a hard time judging depth so I always go ATG and I find this shifts me forward as I try to get out of the hole.

And the grip was use weird, bar seemed to be on my collarbones, think it was more an issue with the bar/rack as the bar would rotate more freely and I couldn't really get it into a tight position.

Alf Veedersane · 13-02-2015 08:36PM

JJayoo wrote: »

I have a pretty narrow stance and try and push my knees out as far as possible as to over come some ROM limitation on my right ankle, but I tried a wider stance during my 5x5 and it felt better yet wasn't as strong. I also have a hard time judging depth so I always go ATG and I find this shifts me forward as I try to get out of the hole.

And the grip was use weird, bar seemed to be on my collarbones, think it was more an issue with the bar/rack as the bar would rotate more freely and I couldn't really get it into a tight position.

Narrower stance def feels better for me but I definitely have to work harder to keep upright coming out of the hole. Still feels stronger than wider stance.

I always have marks on my collarbones after. Kind sits in on my delts but feels secure

Asif_Assassin · 14-02-2015 04:59AM

I want a new start.
How can I do this?

Alf Veedersane · 14-02-2015 05:59AM

Asif_Assassin wrote: »

I want a new start.
How can I do this?

System reboot.

JJayoo · 14-02-2015 06:44PM

Asif_Assassin wrote: »

I want a new start.
How can I do this?

Look in your heart you'll know what to do.

So much rolling

Bench
40 x 10
50 x 10
60 x 10
70 x 5
80 x 3
90 x 3
100 x 5 x 2 shoulder felt fine, but weight felt so heavy
80 x 8 paused

Pushups, slow as possible
3 sets of 8

cardio for 10 minutes watching match

db shoulder press
20 x 10
30 x 10 x 3

side raises

Rotator cuff band things

runawaybishop · 16-02-2015 02:07PM

Asif_Assassin wrote: »

I want a new start.
How can I do this?

Everyone deserves a nu start

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New Start

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