My Log

[HJP]

That first rep on the 325 just flew up bro!! Was sure you were going to get a second!! Nice work none the less. The single looked easy!

[Coke]

Looking solid all around Jay.

[J L S]

That first rep on the 325 just flew up bro!! Was sure you were going to get a second!! Nice work none the less. The single looked easy!

Looking solid all around Jay.

thanks alot fella's

[J L S]

Bench
6 sets of 3 @ 155 +45lbs tension

Neutral grip rows
3 sets of 25

Band pushdowns
4 sets of 25

DB shoulder press
3 sets of 25 @ 50's

i hate going to the gym for sessions like this. Id rather be at home eating haha, at least I know thats doing something! all for the greater good!

[Bruiser]

Solid DE day J! Just a few more weeks until your meet! Can't wait to see how you do.

[Brian C]

You look to be set Jay. Good work leading up

[Sirtificate]

Looking like a beast. Can't wait to see what you put up in the comp like everybody else. Go get em cheif

[ChadDresden]

Been MIA for a little bit with exams and moving...looking strong though. Nice 325...should be feeling confident going into the meet!

[J L S]

Solid DE day J! Just a few more weeks until your meet! Can't wait to see how you do.

thanks bruiser, if tonights anything to go by I should be golden

You look to be set Jay. Good work leading up

thanks B, It makes a change for once haha!

Looking like a beast. Can't wait to see what you put up in the comp like everybody else. Go get em cheif

thanks man!

Been MIA for a little bit with exams and moving...looking strong though. Nice 325...should be feeling confident going into the meet!

thanks chad, I feel very confident at this point!

[J L S]

Squat
bar x ultra wide/wide/comp
135 x 5
225 x 5
315 x 5
405 x 1
450 x 1
495 x 1

Deadlifts
8 singles @ 315 - 4 sumo/4 conv.

Decline Abs
3 sets of 12

Plan was to work upto planned 2nd tonight. I got the 450 all wrong and I think it was an omen from the squat gods. They were screaming dont rush your next unrack and get the bar placement wrong. Took the 495 out and absolutely smashed it. Ive never squatted a weight supposedly so close to 100% that fast, Felt that good it was almost paused at the bottom, then fired up.

Very confident at this point. Just going to taper off next week, standard DE work, 75%ish on ME days maybe lower, and deload the week of the comp leading into the sunday. Im a very happy young man tonight. Feels like ive set an all time PR haha

[Bruiser]

Awesome!

[Coke]

Very confident at this point.

Who wouldn't be well pleased, moving about impressively.

[GazzyG]

Sounds like a good squat session! Good work!

[Brian C]

Good to hear squats are strong. Some big numbers coming your way bro

[nickp8]

Nice squatting.

[J L S]

Awesome!

thanks bruiser!

Who wouldn't be well pleased, moving about impressively.

thanks coke!

Sounds like a good squat session! Good work!

it was indeed! thanks gaz

Good to hear squats are strong. Some big numbers coming your way bro

hope so B! about time i got a meet cycle right and did myself some justice on the platform!

Nice squatting.

thanks nick!

[J L S]

Bench 13 days out

bar x lots
135 x 10 x 2
175 x 5
225 x 3
255 x 3
255 x 3
(last warm up set by planned attempts)

pushdowns
2 sets of 25

T bar rows
2 sets of 15 @ 2 plates

Facepulls
2 sets of 25

bench felt heavy tonight, im fairly sure thats a good sign though, shows ive worked my ass off upto this point and ready for the abbreviated stuff this week and deload next into the meet!

[J L S]

tuesday - light squats

225 x 2 x 6

some lower back work and abs.

wed- off

thursday

bench
did some reps with 185, 3 sets of 10, some pushdowns, rows and face pulls. Once again nothing exciting

Friday (tonight)

worked upto 415 for a double on squats and 465 for a single on deadlifts, about 80% of my planned 3rd lifts. Finished with some abs and shit loads of rolling around on the rumble roller, just letting the body know its still gotta SFW next sunday! hopped on the scales at 109.5kg's/240-241lbs so bang on.

wont post next weeks crap as it will just be sets with 135 and loads of rolling/stretching/band work.

see you all again next sunday evening with my meet report!

[Bruiser]

Great last week man. Good luck at the meet and I can't wait to hear how you did!

[Coke]

Wish you the best next week Jay!

[Rock1984]

S F W.

You've put a lot of good work in, now let's put it to use!

[Brian C]

Best of luck buddy. Great work put in, so now go get whats yours!

[HJP]

Almost game day. Rest up an nail it!! Should be good, you've put the effort in. Go do it man

[J L S]

thanks for the support fella's, its greatly appreciated!

here's how the meet broke down

West midlands championship - bodyweight 109.5/241ish lbs

Squat
warm ups
135x5/225x5/315x2/365x1/405x1 - 430/ 473/ 500 miss
Bench
135x5/175x5/225x2/245x1 - 275/ 302.5/ 313.5 (PR)
Deadlift
135x5/225x3/315x1/405x1- 500/528/550 miss

total:1315 (16.5lb PR- small but better than none)

(converted the no's straight from KG's so may look a bit weird for you guys)
Pro's -
Things I have learned that worked(Wont change):
Squat- squatting sub max is the way to go, build that base early and capitalise on it, potentailly could have been rewarded with a big PR today if I hadnt squatted to the floor on my third and wasnt pressured into a decision that cost me.
Despite warm ups feeling laboured, always have faith in your training, openor and 2nd were smashed and looked the same as warm ups
Open light (I had squatted my openor for 6 prior to this meet)

Bench-
Once again using the actual paused press much more often had a good effect and got me again a modest 5lb PR with some in the tank.
Deadlift-
I think this will continue to rise whatever I do, small and often PB's seem to be the way to go in some form, (every other or 3rd week)
Things I would have changed:
Squat-
Wouldn't have been peer pressured into a 10kilo/22lb jump just for the sake of it, would have gone for 3 squats and a modest 2.5kg/5lb PR on best comp squat if the British record wasnt there. Who wants to say they equalled a record when 2.5kg/5lbs will break it though and I was good for it, however I should of got somebody to call my depth so I didnt shit the bed at the bottom and bail. I've got a vid and you can see I could have cut it, probably 2 inches but I was real worried about the judges being super strict so I sunk it very low and it cost me, elbows bailed on me and lost my hips, almost like I sat way too far back. It was quite weird considering how easy my 2nd was.

always feel strongest after 2 weeks worth of squatting (that third week) something to think about leading into comps!
Bench
nothing, bench PR been a long time coming, and slowest moving lift generally anyway, I'll take modest PR's over none anyday with some in the tank.
Deadlift
Think I was gassed by my third, havent missed in that area for a very long time! nothing seem especially wrong either, think my upperback rounded a tiny bit, couldnt get the old hips/glutes through, Think pulling after squatting again might be the route to take here though. Something to think about anyway, dont know why I wondered away from it. Gives you almost a false sense of security in your pull (had doubled 528 in the gym) when anything can happen on meet day (a bad squat, shitty arch in bench or injury etc)

On the hole Im pleased though, about time my total started moving again, had a rough year comp wise and I know we all say, could have been good for a lot more (potentially) today but In this case, tiny error's in judgement and it wouldnt have been out of the question. qualified easily for the nationals, had a crack (at a very low but albeit) record and its step in the right direction if nothing else at all.

As for weaknesses and where to go next, im thinking of running the smolov base cycle as I havent got a meet planned for a while and Its something I've always wanted to do then will jump into 5/3/1 with some tiny tiny tweaks. I think using the actual lifts is going to take me alot further in my stage of strength than conjugate could (at this point). This training cycle showed that. Just need to get stronger everywhere still, Something I think we all take for granted.

[HJP]

Well done on the total PR an the Bench PR!! Nice work man

I like the analysis and the future programming sounds pretty good mate. Will keep following with interest bro!