New Start

Alf Veedersane

JJayoo wrote: »

50 x 12 R PB, 50 x 11 L PB

Your left side is lagging. You're doing something wrong.










Nice work.

JJayoo

Poor lefty always goes second

and set dumbbells are so much easier to press than the ones I make up in shed/gym.

JJayoo

Rolling

Crossack squats
3 sets

Walking Lunges
3 sets

Reverse lunges
2 sets

Air squats
2 sets

Back squat
bar x 15
40 x 10
60 x 10
70 x 5
80 x 3
90 x 1 paused
100 x 1 paused
110 x 1 paused
120 x 1 pauses
130 x 1
140 x 1
100 x 10

Swapped racks with beautiful lady
front squats
60 x 5
70 x 5
80 x 1 paused
90 x 1 paused
100 x 1 paused
110 x 1
120 x 1

Single Dumbell shoulder press
20 x 15
30 x 10
35 x 5
40 x 5
45 x 3
50 x 9

Bench Press
40 x 10
60 x 10
80 x 5
90 x 3
100 x 10
110 x 5
120 x 1 paused
100 x 6 paused

Terrible bench in NUIG gym and all the bars are bent

Membership will expire soon so not sure where to go

JJayoo

Shed Gym

Rolling
Dumbell shoulder press
20 x 12
30 x 10
35 x 5
40 x 5
45 x 3
50 x 3 Pushpress
60 x 6 Pushpress
60 x 7 x 3
40 x 10 x 2

Smith BTN
5 sets high reps

Side Raises

5 days off creatine, will be interesting to see if I notice any kind of strength/weight drop

60 x 7 second set

JJayoo

Rolling

Back squats
40 x 10
60 x 6 paused
70 x 3 paused
80 x 3 paused
90 x 2 paused
100 x 1 paused
110 x 1 paused
120 x 1 paused
130 x 3 x 2 sets
110 x 5 x 2 sets
110 x 3 x 7 sets messing with dif set ups

Crossack squats
7 sets of 12 reps = like these

JJayoo

Rolling

Chinups
7
7
7
5
5
All easy, add rep to overall number each week

BB rows
40 x 15
50 x 10
60 x 10
70 x 10
80 x 10
90 x 5
80 x 10 x 2

Deadlifts
60 x 10
110 x 10
130 x 5
150 x 5
160 x 5
170 x 3
180 x 1
190 x 1
200 x 1
160 x 10
160 x 5
110 x 10

Band pullaparts
7 sets

JJayoo

Rolling
40 x 15
60 x 10
Paused
70 x 5
80 x 5
90 x 3
100 x 10
105 x 5
107.5 x 5
110 x 5 = new 5 x 5 number
100 x 10 touch and go

OHP stuff

JJayoo

rolling

OHP
Bar x 10
30 x 10
40 x 10
50 x 5
60 x 3
70 x 3
80 x 1
85 x 1
90 x 1
100 x 1 PB
80 x 8
70 x 5 x 7 sets Paused = good
60 x 10 paused

Dips

Tricep stuff

Lower body rolling and mobility stuff in between all sets

Mellor

JJayoo wrote: »

100 x 1 PB

:eek:


Seen that in the achievement thread and came here to see if you had a video.
Sick stuff.
What sort of height/weight are you ATM?

JJayoo

I am 5 foot 10 and about 98kg

I will switch my push workouts towards OHP for the next few months and hopefully push it up

Mellor

BW OHP is pretty class. I've been eyeballing that for a while.
I've hit a BW jerk and thruster, figure if I can push press it that the strict press will follow

JJayoo

Rolling

Chinups
BW
x 7
x7
x7
x6
x6
Will keep adding 1 rep per session

BB Rows
40 x 20
50 x 10
60 x 10
70 x 10
80 x 5
82.5 x 10 x 5 sets ---> up to 85 next time
90 x 5
95 x 5
100 x 5 x 2 sets

Shrugs
100 x 20
130 x 20 x 2 sets

DB Rows
40 x 10
45 x 10
50 x 10
50 x 12 x 3 sets with straps

Face pulls
3 high rep sets

Band Pull Aparts
5 sets

Lower body mobility stuff

JJayoo

Rolling

BB OHP
30 x 10
40 x 10
50 x 5

paused
60 x 5
70 x 1
75 x 5 x 5 sets
80 x 3 x 2
85 x 3
90 x 3 touch and go
95 x 1
60 x 10 x 3

Dips
6 sets

lower body rolling

JJayoo

Rolling

Reverse squats
bar x 16
40 x 16
50 x 16
60 x 16
70 x 10
80 x 10
90 x 10
100 x 10 x 5
80 x 16
60 x 20

Squats
60 x 10
70 x 10
80 x 10
90 x 10
100 x 5 x 2

Curls
6 sets

JJayoo

Bench
40 x 20
60 x 10
80 x 5
90 x 3 paused
100 x 1 paused
110 x 5 x 5 paused, 7 on last set, 112 next time
100 x 11 paused PB
other stuff

JJayoo

1 hour of kicking the ball in the sun = I am not fit

Rolling
BB OHP
bar x 20
30 x 10
40 x 10
50 x 10
60 x 5
paused
70 x 1
77.5 x 5 x 5
80 x 1
85 x 1
90 x 1
70 x 6

BB Bench
40 x 10
60 x 5
70 x 5
80 x 3
90 x 1
100 x 11 paused current PB
112.5 x 5 paused
120x 2 paused

JJayoo

Reverse lunge
40 x 20
60 x 20
70 x 10
80 x 10
90 x 10
100 x 12 x 5
3 paused squats with 100 just for the stretchy/mobility feels

Pitch
Run around with ball

Bench
40 x 10
60 x 15
70 x 5
80 x 5
Paused
90 x 5
100 x 3
100 x 13 = 2 paused rep PB

Since stopping the creatine I have noticed zero difference so not wasting money on it in future. If I had a spotter I could possibly have gone for 14th rep

JJayoo

Bench
Got 112.5 x 5x5

Other back stuff

JJayoo

Rolling

BB OHP
30 x 15
40 x 10
50 x 10
60 x 5
Paused
70 x 2
80 x 5 x 5==82.5 next time
90 x 3 touch and go

JJayoo

Rolling
Bench
40 x 10
50 x 10
60 x 5
80 x 5
Paused
90 x 5
100 x 3
110 x 1
115 x 5 x5==> 117 next time
100 x 12 touch and go

BB OHP
30 x 12
40 x 10
50 x 5
60 x 5
70 x 5 paused
80 x 5 x 5 touch and go

JJayoo

Rolllling

Reverse lunge
40 x 20
50 x 14
60 x 20
70 x 10
80 x 10
90 x 10
100 x 14 x 3

squats
60 x 10 x 2
70 x 10
80 x 10
90 x 10
100 x 5 x 2
110 x 5 x 2

Jumps

Crossack squats

Tricep pushdowns between all sets

JJayoo

Rolllllling

BB OHP
30 x 14
40 x 10
50 x 6
60 x 3
70 x 2
80 x 10 PB
90 x 4 PB

Paused
82.5 x 3 x 4
82 .5 x 5

60 x 14 touch and go

BTN Smith machine
5 sets high reps

Side raises

Band pull aparts
10 sets

JJayoo

Warmup
Lunges
squats
crossack squats

Front squats
40 x 10
50 x 6
60 x 5
70 x 5
80 x 5 x5

Back squats
40 x 10
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5 x5

Reverse lunges
40 x 16
60 x 16 x 5

Weighted calf raises


Reverses lunges
2 sets

JJayoo

Rolling
BB OHP
30 x 14
40 x 10
50 x 5
60 x 5
70 x 3
80 x 1
90 x 1
95 x 1
Paused
82.5 x 5 x 5
85 x 3
Touch and go
85 x 5
60 x 15

Side raises
12.5 x 15 x 5 sets

JJayoo

Rolling
BB OHP
30 x 14
40 x 10
50 x 6
62.5 x 20 PB
Paused
70 x 5
80 x 1
85 x 1
90x 4 touch and go
95 x 1
97.5 x 1
80 x 7 x 2 touch and go
60 x 14
50 x 15

BTN
40 x 20 x 2

Tricep pushdowns
6 sets

Side raises
5 sets

First time going for 20 reps in well over a month so from the 62.5 x 20 I think i can def get 65 x 20 within a few sessions

JJayoo

Rolling
BB OHP
bar x 20 x 2
30 x 10
40 x 10
50 x 10
60 x 3
70 x 2
80 x 1
90 x 5 PB

Front squat
30 x 10
40 x 10
50 x 10
60 x 5
70 x 5
80 x 5
90 x 5 x5

Back squat
50 x 10
60 xx 10
80 x 5
90 x 3
100 x 3
110 x 1
120 x 1
130 x 1
100 x 5

Feeling stiff = more rolling

Alf Veedersane

Ridonkulous OHPing.

Tip o' the cap.

JJayoo

Thank you kind sir, I have never actually trained OHP with any actual plan or consistancy so I'm thinking I can move it along nicely over the next 6 months.

Alf Veedersane

JJayoo wrote: »

Thank you kind sir, I have never actually trained OHP with any actual plan or consistancy so I'm thinking I can move it along nicely over the next 6 months.

6 months later, no benching done, huge bench jjayoo.

JJayoo

Rolllling

Bench
40 x 15
60 x 6
70 x 5
80 x 3
90 x 2
100 x 16 PB Haven't done touch and go bench in a while, from how this felt I think i could get 20 if I worked on it
Paused
110 x 1
117.5 x 3 x 2

BB OHP
bar x 15
30 x 14
40 x 10
50 x 5
60 x 15 x 3

Lower Body mobility

Thought it was meant to be a heatwave??? Rain and cloud in Sligo for the last 3 days