Jay's Prime and Compound20 Log(Sponsored)
- 05-04-2012, 12:21 AM
- 05-04-2012, 12:24 AM
05-04-2012, 12:25 AM
05-04-2012, 12:30 AM
05-04-2012, 12:37 AM
05-04-2012, 12:42 AM
I wanna clean and jerk 335... Back squat 500 and deadlift 600. hehehe. I don't need to be competitive in weight lifting, I just wanna have power.
05-04-2012, 12:50 AM
05-04-2012, 01:00 AM
How did you work on elbow flex to get arms parallel to the ground... I just can't do it... Also, when front squating... I can't for the life of me keep the elbows up... it hurts too much down my lat and my hams... is it jsut stretching? I do mobility stuff and hip stretches.. .any tips that helped you?
05-04-2012, 01:11 AM
05-04-2012, 01:13 AM
Oh, actually there was like a speed drill I did as well.
You stay pretty light and basically upright row into a rack position. As fast as you can while focusing on trying to keep your arms up.
05-04-2012, 01:18 AM
I have been doing the arm stretch and the cleaning for 2 weeks now.. perhaps I am just really tight lol.
05-04-2012, 01:23 AM
05-04-2012, 01:25 AM
05-04-2012, 01:26 AM
05-05-2012, 07:03 PM
May 4th, Back/Triceps.
I overslept, I kind of rushed through my workout because I had 2 hours to work out, shower and get up to Orlando to pick up some family members.
Overhand BB Row
Cable Push Downs -
Close grip Bench Press
DB Pullovers(I think thats the name, I'm standing up and hold a DB behind my head and pull it over my head really enjoy these)
05-05-2012, 07:08 PM
May 5th, suppose to be Calves/Wildcard
... But I did Snatches and Clean & Jerks instead. I feel like they hit my calves pretty well and I don't like doing the normal calf exercises.
Little update so far - I'm sweating a lot more than usual which I think is why I'm to 168.2 as of this morning. Getting additional veins showing primarily in the bottom of my abdomens. Post workout pumps are lasting longer for me. Strength may be slightly up, nothing too prominent yet though.
05-05-2012, 07:13 PM
I feel like I have a solid routine for my Back/Tricep and Chest/Bicep days. However, for the other days I feel like I could benefit from an additional 1-2 exercises added. Anybody have a recommendation for what I should add in?
05-05-2012, 07:46 PM
Donno bro. Your shoulder routine looks good. I could only see doing hang power cleans there for the trap and shoulders. Maybe add in more unilateral raises?Originally Posted by jaycuda
Leg wise you could probably try some sldl or leg presses. Depends on if you want more quad or ham focus as both will beat up your lower back. With squatting and deadlifting on that day I can see where that can start to be an issue. Man your chest strong.. Dips +100? Jeez lol.
05-05-2012, 07:59 PM
05-05-2012, 08:06 PM
05-08-2012, 10:01 PM
May 7th, Chest/Biceps.
Flat Bench -
Cambered Bar curls
DB isolation curls(Reps are per hand)
05-08-2012, 10:08 PM
05-08-2012, 10:14 PM
Goddamn jay. Weak chest? Your numbers are almost as high as mine. I must say I do miss decline benching a lot.Originally Posted by jaycuda
Thx for the advice about the oly lifts. Been watching teaching vids on them and yea.... I need to rework my clean. I am muscling a good amount of the third pull and it's causing me to lose a lot of power. I got the first pull well, second pull could use some more hip thrust and bar placement, the end pull and flick needs work...
Hope you get that rack. And get some bumper plates... If my wife and mom let me build a power rack at home I'd be set... But I think then the wife wouldn't go to the gym anymore lol.
05-08-2012, 10:20 PM
05-08-2012, 10:23 PM
I figured out today(Well I asked for an explanation from one of the bigger guys at my gym) as to why my front squat and backsquat are identical in weight. It got a little gay but after showing off my quads, they're not proportional and my upper quads are lacking.
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