Jake's Road to Bodybuilding

Training Training Logs
661

[quote]jake_j_m wrote:
@jab: Thanks, that’s what it seems to be all about on the squats! I remember reading Evan’s thread and him saying with legs in particular when you feel like your “done” your usually only about half way there compared to what you can put yourself through, I tend to agree more and more. I feel a mediumish position worked best for myself too, but will carry on experimenting. Joined your log.
[/quote]
That’s so true with squats. When I’m coaching people on squats they’re always amazed at how much more they can do than they thought.

btw about the BoI, I don’t think we’re dishing out invites any more like T-Cell does but you can PM hungry if you want in I THINK.

Ring pullups are god mode. Love 'em. But I have no idea what you are referring to with the dragon flag thingy? lol. Front lever? Back lever? Planche?

662

[quote]Jab1 wrote:

[quote]jake_j_m wrote:
@jab: Thanks, that’s what it seems to be all about on the squats! I remember reading Evan’s thread and him saying with legs in particular when you feel like your “done” your usually only about half way there compared to what you can put yourself through, I tend to agree more and more. I feel a mediumish position worked best for myself too, but will carry on experimenting. Joined your log.
[/quote]
That’s so true with squats. When I’m coaching people on squats they’re always amazed at how much more they can do than they thought.

btw about the BoI, I don’t think we’re dishing out invites any more like T-Cell does but you can PM hungry if you want in I THINK.

Ring pullups are god mode. Love 'em. But I have no idea what you are referring to with the dragon flag thingy? lol. Front lever? Back lever? Planche?[/quote]

That’s how I joined the BOI. PM’ed h4m some info about myself (experience, goals etc) and he allowed me to join.

663

@jab: yeah the squat is all mental for sure. on the rings I just meant “going upsidedown and straighening the body”… I doubt if it’s even a manouver but you can sure feel it in your abs.

@samoth: interesting, I’ll probably check out the action in BOI and see if I’d have much to contribute.

Smolov Intense: Week 3, Day 2 & Arms

Squat
92.5/204 x 3 - 117.5/259 x 3 - 132.5/292 x 3 Beltless PR - add belt - 147.5/325 x 3 - 147.5/325 x 3 Volume PR for weight
^ I’ll try and video next session (if I remember) since the gym isn’t busy for once with most students going back for Easter… (edit: went too heavy on work set 2/3 by 7.5kg… misread my sheet, exact same working weights on Friday but but 4 top sets instead of 2)

Cross-body Hammers (strict)
16/35s x 10 - 18/40s x 10 - 20/44s x 8 < starting movement with biceps/ending with tri flex

EZ-Bar Spider Curls
Bar + 17.5/39 x 8 - +20/44 x 8 PR - 22.5/50 x 6 PR

Oly Bar Curls w/3 sec. ecc.
40/88 x 6 - 40/88 x 7 - 40/88 x 4 (+1 cheat rep) - drop to Fixed bar curl/r. curl burnout @ 15/33 x lots

Rope Pushdowns (rope pulled apart/tris flexed)
25/55 x 12 - 25/55 x 12 - 30/66 x 8 (+4 reps hands together) - 30/66 x 5 (+3 reps hands together)

Bench Dips
BW x 10 - +10/22 x 8 - +20/44 x 8 - +30/66 x 8 - +40/88 x 8 - +50/110 x 5 Default PR <WOW absolutely love these

Incline EZ-Bar Extensions (15 deg. incline)
Low weight x 2 sets - Bar +20/44 x 15 - +22.5/50 x 8 - +22.5/50 x 9 Default PR - drop to light db kickback burnout x lots.

John Meadows is my god. Not only do I completely agree with/practice most of his stuff diet wise… his training/exercise sequencing is second to none… I can do almost twice as many sets “doing my own thing” and not get anywhere near as good pump. Even typing this is literally a struggle over 30 minutes later. It’s fair to say I’m not going back to loose movements anymore for arms (unless last in sequencing), and bench dips are by far my favourite tri exercise which I’m going to use until stacking plates becomes impossible. Best arm day, quite possibly, of my life. Oh and the squatting went well too. Blending training succesfully 2k12

664

Sick squatting as usual and the arm session looks dutty as hell. Nice.

(but yes video your squat, stop making excuses :stuck_out_tongue: )

665

[quote]Jab1 wrote:
Sick squatting as usual[/quote]
I think the squatting looked quite healthy

666

[quote]spar4tee wrote:

[quote]Jab1 wrote:
Sick squatting as usual[/quote]
I think the squatting looked quite healthy[/quote]

667

dat wit

668

Her’ I am thinkin’ my logs makin’ all kindsa post gains n’ a come back to this bullshit. It’s only advice guys- DO WHATEVER THE FUCK YOU WANA DO

I will film the healthy/unhealthy squats soon I (semi)promise

Edit: HOPING they are still this depth (vid from when I first started squatting in oly shoes)

669

Some of the heavier sets look slightly high, the size of your hammies make it look as if you are hitting depth but you might just be missing out by an inch or two.

670

[quote]phlegms wrote:
Some of the heavier sets look slightly high, the size of your hammies make it look as if you are hitting depth but you might just be missing out by an inch or two. [/quote]

Hmm… the angle of the video is less then ideal but I definitely think some of my reps in certain sets were high… the rest borderline/possibly deep enough. I consider depth my project over the next couple weeks… want to hit PRs to PL depth.

671

[quote]jake_j_m wrote:

[quote]phlegms wrote:
Some of the heavier sets look slightly high, the size of your hammies make it look as if you are hitting depth but you might just be missing out by an inch or two. [/quote]

Hmm… the angle of the video is less then ideal but I definitely think some of my reps in certain sets were high… the rest borderline/possibly deep enough. I consider depth my project over the next couple weeks… want to hit PRs to PL depth.[/quote]

From what I can see the heavier sets were at parallel but not breaking it. Get your MWOD on, for some decent mobility fixes.

672

[quote]phlegms wrote:
From what I can see the heavier sets were at parallel but not breaking it. Get your MWOD on, for some decent mobility fixes. [/quote]

You bring up a good point… I pretty much ignore the prehab/stretching/foam rolling side of the game now.

It might not be sexy but I’m pretty sure I’ll make far more progress if I get all that back to speed. If you have any specific videos that have helped you a ton generally that would be much appreciated as there’s obviously 100s to filter through. (this goes for other guys working on mobility too). NEED TO GET MYSELF EXCITED ABOUT MOBILITY! Geniuenly think I can take my strength to quite a few levels beyond what is is now if I do…

673

Yeah man, good speed on the squats, but majority were not to depth. Just keep workin on it and get them down there.

674

[quote]jake_j_m wrote:
@jab: I’ll check out the BOI, I have checked a lot of the best threads in there and the alpha but since I’ve not “been invited” to either of them I can’t post in there (they don’t seem to get too much action these days anyway). Logging here is pretty cool imo.

@pb: Thanls for that. Just checked it out and it does seem like solid mix. I already use ALA, caffiene and creatine mono because I find them to all offer good effects! I’ll see how this this pretty basic blend I ordered treats me (it was only pretty cheap) then possibly check that out afterwards as it’s pretty expensive here from a quick search.

5/3/1 Bench & Chest Day

Bench (PL setup)
67.5/149 x 3 - 75/165 x 3 - wraps - 85/187 x 6 (top set) - 85/187 x 3 & called it.

^ goddamn! first two sets ROM really small (which is the goal) and it felt like nothing (as it should). But low and behold 85kg was a little harder to unrack once unracked I realised the ROM had somehow doubled back to roughly where it is with my standard setup, meaning I was in some sort of shit PL/BB hybrid which offers the benefits of neither setup, lol. This always happens, but I know if I can nail setup on heavier sets, I will be able to do this weight for literally like 15+… I’ll keep working on setup hard. PL bench frustrates the hell out of me but benching this way feels way better on my shoulders when I do it right, so I’d be dumb not to learn it.

Incline Bench
60/132 x 8 - 70/154 x 6 - 75/165 x 2 & call it

Dips
BW x 8 - +15/33 x 8 - +25/55 x 1 & call it

DB DS Floor Flyes
8/18s x 10 - 10/22s x 10

DB Strict Fly
16/35s x 8 - 16/35s x 7

HS Inc. 1-arm
1pps x 10 +2 forced at 1.5pps on left - 1.5pps x 6 + 3 forced on left - LR - Both arm - 1.5pps x 6

DB DS Floor Flyes
6/13s x 12

Today was a experimental again. I find most chest movements dont pump my chest unless I really focus, definitely think I may be shoulder dominant. In general I need to pick what movements I’m happy with for after my main lift rather then just experimenting constantly as I am now.

[/quote]

A little late…but do you get handoffs? Sometimes unracking with out a hand off can cause you to roll your shoulders forward and lose tightness.

675

@pb: Yeah agreed. Whilst it’s an old video I’m hoping working on my mobility/stretching will make sure every rep is sunk to a level thats pretty undebatable.

@austin: I never get hand-offs and this is almost definitely a big reason behind why (and also why I prefer BB bench). I will probably ask for a hand-off on my heavy set Saturday… but I wouldn’t want to have to rely on it in order to bench (but I guess it could be the case with PL bench)

676

2448×3264 1.32 MB

Jake’s Bulking Egg-Pizza

Ukranian Rye Bread 2-4 slice (Ingredients: Rye, Wheat, Salt)
Organic Free Range Eggs 2-4
Ground rock salt
Ground black pepper
Organic Mature Cheddar
Greek Feta Cheese
EVVO

  1. Mix eggs and salt/pepper in bowl
  2. Grate in cheddar, break up feta into small pieces
  3. Coat the rye bread until as saturated as possible
  4. Fry that stuff up good in evvo.
  5. Add remaining mixture to top of breads and flip, cook till light brown.
  6. ???
  7. Profit.
677

Good eats!

PL Bench setup is a bitch. Took me months for it to “click” and it still feels incredibly uncomfortable (I guess it’s supposed to though…). The rewards are well worth it though.

Not mobility wod but this video was recommended to me in the Oly section and it’s pretty dece:
http://www.californiastrength.com/videos/daily-training-videos/viewvideo/50/cal-strength-exercises/flexibility-exercises-for-the-lower-body-in-olympic-weightlifting

678

@ jab: It tastes so good. I’m trying to fastrack learning the PL bench because I just know I’ll have “instantly” over 110kg in me with that setup… so it’s just onwards and upwards from there. Thanks for the video… speaking of mobility…

There’s a good, solid reason I “forgot” to do pretty much all foam rolling for multiple months in a row… that shit hurts. A lot. Teardrop and inner thigh is almost unbearable after not rolling for so long (smolov you bastard…). Took literally minutes of rolling in agony for the pain to reduce in those areas. I also worked through Magnificant Mobility drills and found my calves to be unbelievably tight to the point where it must be effecting my squatting and also making most calf work redundent… I will be doing the pike calf stretch most days now. Other badly needed drills for me are squat to stand and deep wideout drops. Looking to sink that depth.

Off day = productive.

679

I really need to get a foam roller. Are you just using a regular one?

680

[quote]samoth2 wrote:
I really need to get a foam roller. Are you just using a regular one?[/quote]

Yeah I believe so. It’s full circle (some are semi-circle) and maybe 60cms long. I have carpet burns from hitting it hard today. I also use a hockey/cricket ball for my glutes/shoulders/calves/achiles tendon… and would reccomend anything hard enough for that.

Just spent 15 pounds on 8 pints of raw milk… I’m only doing it as a treat, stuff is so damn expensive.