New Start

JJayoo

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

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

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

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

JJayoo wrote: »

Leg machines, the one where you spread your legs

"My abduction brings all the boys to the yard"

JJayoo

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

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

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

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

JJayoo

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

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

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

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

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

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

JJayoo wrote: »

Scary chair rows

I'm intrigued...

JJayoo

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

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

Yup Chest supported BB Rows

Alf Veedersane

Straight from the MacGuyver play book.

Practical and precarious.

Brilliant.

JJayoo

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

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

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

JJayoo wrote: »

stance and hand positioning are off

Do you know in what way?

Nice front squattin'

JJayoo

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

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

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

Alf Veedersane

Asif_Assassin wrote: »

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

System reboot.

JJayoo

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

Asif_Assassin wrote: »

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

Everyone deserves a nu start