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| Oxman |  | ... | 17-11-2011 @ 17:28 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Week 4 Phillipi Deadlift Routine Deadlifts - 90% desired max 75kg x 8 125kg x 8 150kg x 5 175kg x 1 175kg x 1 205kg x 1 225kg x 3 REP PB! Target this week was 225kg x 2, felt easy tbh so banged out a third, 4th was there but left it as i'd already gone over prescribed amount and was mindfull of the heavy speed deads to come. 225kg x 3 works out at a 250kg pull - my desired max already, x 4 would work out at about 255kg x 1 so i'm massively happy and on course for a goor gain from this programme. Pleased as 13th october i regained my 227.5kg x 1 dead and it was slow, these 225kg x 3 banged out really quick! I was tempted to try 240kg today and reckon i'd have got it but trying to stick to programme! Damned happy with this! Speed Deads - 75% Desired Max 120s rest between sets 187.5kg x 3 reps x 5 sets Damn near killed me - tougher this week! Still moved good and quick and really happy with my form, finally got it down right for me think! CIRCUITS- 90 sec rests between exercises, 2-3 mins between exercises, done one exercise after another for three circuits. Stiff legged deads 150kg x 8 150kg x 8 150kg x 8 Easy, felt good, upper back huge pump. Barney Rows 97.5kg x 8 97.5kg x 8 97.5kg x 8 Nice and explosive. Reverse grip pulldowns 70kg x 8 70kg x 8 70kg x 8 Put these in in place of chins as pulling BW was feeling like it would be too much today. Arched back G.M's 95kg x 8 95 kg x 8 95kg x 8 Blitzed my lower back. Finished with a little ab work but tbh i was shot. Excellent session, really pleased! | ||
| General_ill | | ... | 17-11-2011 @ 17:40 |
 3rd place Europes strongest man 2016 U90kg Member 1239, 13275 posts SQ 280, BP 155, DL 310745.0 kgs @ 89kgs UnEq | Nice story all the best with your training | ||
| VanillaGorilla | | ... | 17-11-2011 @ 18:20 |
 the UK's leading expert in bio mechanics Member 1973, 7379 posts | Good story, good training. Like it. | ||
| Oxman | | ... | 17-11-2011 @ 19:26 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Cheers lads, appreciated. I'm loving getting back into my heavy training. Really motivated now to go further than i ever have before, my strength is fast approaching highest ever levels and i really want to make this winters training count. | ||
| Oxman | | ... | 18-11-2011 @ 11:18 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Box Squats 13.5" 80% current max off this box 75kg x 10 105kg x 5 115kg x 1 125kg x 2 reps x 6 sets Great speed off the box, very happy with form, felt good. Confident of beating my max off this box of 155kg next week. Front Squats 100kg x 5 100kg x 5 100kg x 5 100kg x 5 Pretty good reps, still dislike fronties but needs must. Front squat position calf raises 105kg x 10 105kg x 8 105kg x 7 Did the job, want to keep hitting calves as they have a tendency to become twigs lol! Bench Press 75kg x 10 95kg x 5 105kg x 2 115kg x 1 115kg x 1 Not benched in a long while, as usual i struggle with form, not massively concerened - my overhead work matters more but i'll keep trying with these. Felt pretty easy but struggle with leg drive and cramping in hips. Standing Strict Reg Park Presses 25kg dumbells x8 PB + 3 pushies 25kg dumbells x 7 25kg dumbells x 5 Felt pretty wasted by this point, pretty productive session, everything feeling good so can't complain. If i'm not too sore tomorrow i may do a few events as training not possible sunday. | ||
| Oxman | | ... | 19-11-2011 @ 15:44 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Event Session 18" Deads 75kg x 5 125kg x 5 175kg x 1 225kg x 1 245kg x 1 265kg x 1 275kg x 1 = PB 282.5kg x F wouldn't budge! 255kg x 3 rep PB. Not a chance this week, back fatigued from the heavy deads on thursday and box squatting yesterday, it'll soon go. Double Overhand 18" Deads 125kg x 1 - way too light 175kg x 3 PB 185kg x 2 PB Pleased here, think a 200kg double overhand deads on the cards son. Grips feeling good. Barrel Clean And Press 70kg x 10 Post accident PB 70kg x 10 70kg x 10 Pleased as these felt very easy, all one motion lifts and cleaned on every rep. Hopefully videoed this if i can put it up ok! Log Clean and Press 85kg x 1 80kg x 4 = PB 120kg Stone Pick and stand up Pick and stand up Pleased with these, getting confidence back with them now, no hesitation when picking, straight in and up. Need to make a platform as i have nothing to load on at the moment. 100kg sandbag Pick + 8 top half 'heaves' Pick + 5 top half heaves Felt quite easy - hoping it helps with the hip pop for stone lifts. Feels like it will help. Good workout today, endurance lacking a bit as i've been pushing hard this week. Looking forward to a few days rest now, pretty tired! Really pleased with training though its coming on better every day. | ||
| Oxman | | ... | 19-11-2011 @ 15:45 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Ok heres my 70kg one motion barrel clean and press, set 2: http://www.youtube.com/watch?v=4EZT6_ktic8 Sorry its done on the side, wife filmed it like that and its took every brain cell i have to get it on here lol!! Oh and the sand you see falling out half way isn't from in the barrel - i'd put some around the top to soak up water and couldn't be bothered fishing it out - seems to have fell out ok on its own lol! | ||
| Oxman | | ... | 22-11-2011 @ 18:11 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Barbell Clean and Push Press (clean on 1st rep) 20kg x 10 55kg x 5 65kg x 1 75kg x 1 85kg x 1 100kg x 1 PB - Easy rep too, easier than laste weeks 97.5 kg PB. 102.5kg x F - SO SO close! BUT clean PB! 102.5kg x F 90kg x 3 REP PB 102.5kg x F - not this week 95kg x 1 Really happy here! Acheived my goal of 100kg overhead i had set to get by Xmas Day! Big breakthrough! Onwards and upwards to next goal of 110kg, i'd like to get by February. 100kg felt like cake, nice fast rep. Barbell Clean and strict press (clean on 1st rep) 77.5kg x 1 PB 80kg x 1 PB 75kg x 1 70kg x 4 REP PB 72.5kg x 2 REP PB 72.5kg x 2 65kg x 3 Great PB here, strict coming on nicely, upto 80kg now and again onwards to 90kg strict! Form improving weekly. 3" Axle Curl Began these but bicep injury playing up so left it, annoying. Front Plate Raise 25kg x 10 25kg x 10 25kg x 7 Barrel Clean and Press (cleaned on every rep) 70kg x 5 rest 15 secs 70kg x 5 Through these in to see how i fair when very tired and keg wet and slippery. Felt really easy, need to make heavier. Great session, really pleased with progress, on course for my next summer goal of 120kg push press. Everything feeling really good at the moment and PB's keep coming, happy days. | ||
| Oxman | | ... | 24-11-2011 @ 08:47 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 31 mins pretty high intensity fasted sscv | ||
| Oxman | | ... | 24-11-2011 @ 20:39 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Week 5 Phillipi Deadlift Routine Deads 75kg x 10 125kg x 5 150kg x 3 175kg x 1 200kg x 3 200kg x 3 200kg x 3 Nice easy deload week, easy reps. One more deload week then things start building again. Speed Deads 162.5kg x 3 162.5kg x 3 162.5kg x 3 Again very easy week on speed deads, moved quickly and felt like a feather. Power Shrugs 137.5kg x 5 137.5kg x 5 137.5kg x 5 Not keen - made bicep injury twinge a bit and didn't feel great on the right shoulder, got them done though. I may change to normal shrugs for remainder of the routine. Stiff Legged Deadlifts 175kg x 5 175kg x 5 175kg x 5 Felt easy, but worked back/hamstrings nicely, may up these to 180-185kg next time. Barbell Rows 105kg x 5 105kg x 5 105kg x 5 Aggrevated bicep again, could go a fair bit heavier but pain too much, annoying. Reverse grip Pulldown 75kg x 5 80kg x 5 82.5kg x 5 75kg way too light, felt good though and didn't hurt bicep at all?! Arched back GM's 105kg x 5 105kg x 5 105kg x 5 Up weight next time, these felt pretty easy and good solid reps. Hanging Knee Raises x 20 x 15 x 12 Kneeling rope Crunch 25kg x 25 25kg x 15 30kg x 7 Broomstick Twists x 300 Not a bad workout, lacking a bit of something tonight though, injury annoying the hell out of me. Starting some proper re-hab tonight. Ache like mad already so somethings working. One more deload week then we start building things up to the 250kg attempt! Very confident of getting 250kg, hoping for more! Then its time to look at a squat based routine to push that right up! | ||
| Oxman | | ... | 25-11-2011 @ 18:14 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Post Edited: 25.11.2011 @ 19:10 PM by Oxman Crap session tonight. Box Squats 13 1/2" Max attempt 75kg x 10 95kg x 5 115kg x 1 135kg x 1 145kg x 1 160kg x 1 PB 165kg x F All felt heavy and the 165kg pinned me, very disappointed with myself, was hoping for about175kg which would carryover as about a 200kg squat. Never mind, think i need a re-think of my squat routine until deadlift phillipi cycle complete. Incline Log Press from dead stop 85kg x 6 rep pb 90kg x 3 rep pb 80kg x 6 80kg x 4 80kg x 4 Not bad, lacking motivation and aggression tonight though Standing Strict Reg Park Press 32kg x 3 pb 32kg x 3 34kg x 1 pb 34kg x 1 Pretty good effort considering, couple of pb's so all good. All in all a very average session, yes pb's but lacking something tonight, box squats ammoyed me and set a bad tone to the whole session, never mind another session in the bank. | ||
| Oxman | | ... | 26-11-2011 @ 11:44 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | After dissapointing squatting last night i'm starting Ed Coans peaking routine for them on Friday, 5 weeks left of Phillipi deadlift routine so as that finishes the peaking routine should begin getting a bit tougher. Looks easy enough though compared to the phillipi dead routine. Has anyone run the Phillipi Routine 2 x in a row? Bad idea? I'll be conservative with desired new max - 10kg at most. I'm on course to hit 250kg on this cycle up from 227.5kg. Hoping for 255kg. Worth it or not? | ||
| Oxman | | ... | 27-11-2011 @ 09:36 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 30 mins fasted sscv this morning Event training later - i may do some extra deadlifting and go for 245kg, itching to see what i can pull now. Want to do some split jerk practice too. | ||
| Oxman | | ... | 27-11-2011 @ 16:03 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Events/Extra Session Good session today, PB's! Deadlifts 75kg x 5 125kg x 5 175kg x 3 205kg x 1 225kg x 1 Felt really easy so decided on going for a PB attempt, current PB - 227.5kg re-gained on 4th October 2011 245kg x 1 PB! Really easy fast rep. 250kg x F 250kg x F 225kg x 3 So so pleased with this - the 245kg was effortless, no hitch, clean pull to lockout. Decided to go for 250kg - my aim for the 10 week Phillipi routine that i'm 5 weeks into. It flew to above knees but couldn't lock it, tried again and the same thing. Weird as my 18" PB is 275kg so should be simple. I think if i had gone straight to 250kg first i've had locked it no problem. So very happy with these, i think 255kg could be on the cards for the end of my Phillipi routine which would be a huge personal acheivement. This 245kg is a lifetime PB, previous best at about 19 stone was 242.5kg and that was slow, this 245kg at 14 1/2 stone flew to lockout so really pleased. Biggest deadlift ever!! Barbell clean and split jerk 75kg x 1 PB 85kg x 1 PB 75kg x 1 75kg x 1 75kg x 1 75kg x 1 PB's there but only as i'm new to the exercise. Pretty pleased with my technique, going to take more practice but i think it has potential for me to get my overhead numbers right up there. I had a easy 95kg there i think but preferred to go lighter to work on form, pleased with these. 24" Deadlifts 250kg x 5 250kg x 5 250kg x 5 Wanted to get some of these in as looking on the video i took this is where i failed the lift, weird as repping out 3 sets of 5 was cake but locking it in a full deadlift was too much following the 245kg, weird. I'll definately get it next time, interested to see what i could pull equipped, may have to think about getting a suit to put on after maxing raw. Little summary of progress: September 20th 2011 - Restart Strongman - dead PB about 215kg October 4th 2011 - Regained 227.5kg deadlift PB November 26th 2011 - Beat all time deadlift PB with 245kg pull. Looking for 255kg at end of this cycle in 5-6 weeks then onwards to 600lbs. Pleased with todays efforts. | ||
| paddymc1986 | | ... | 27-11-2011 @ 17:34 |
 dieting is not the way to go Member 1539, 5526 posts SQ 330, BP 230, DL 350910.0 kgs @ 135kgs UnEq | good luck with training mate, takes balls coming back after a bad injury | ||
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