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| Oxman |  | ... | 06-01-2012 @ 07:43 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 40 mins fasted sscv | ||
| Oxman | | ... | 06-01-2012 @ 17:10 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Week 6 Phillipi Squat Routine - Week 2 de-load Squats 85% desired max 75kg x 5 105kg x 5 125kg x 2 145kg x 1 170kg x 3 REP PB (needed 2, had 4 there but left it at 3) Pleased with this, nice deep controlled reps, 200kg edging closer! Speed Squats 70% desired max 140kg x 3 140kg x 3 140kg x 3 Nice easy fast reps Felt good so for some stupid reason, despite beinga de-load week i attmepted a PB after all that previous work, stupid.. 190kg x F Lol, easily go when fresh so happy, and it felt very light on the back, failed it in the hole, so a weak point to work on. 2 weeks time i have to double this weight! Should be do able! Paused Deep Squats 130kg x 5 PB 130kg x 5 Felt good, quickly get tough though! Up to 135kg next week, happy with how these are progressing. Wide Stance Good Mornings 135kg x 5 PB 137.5kg x 5 PB Very happy with how these are coming on, feel very strong on them, going to 140kg next week, feel a very productive movement. Kneeling Squats 75kg x 10 95kg x 10 125kg x 10 145kg x 10 PB 155kg x 7 PB Not done these for about 10 years, looked up old log book and much stronger on them now. Felt really nice movement and blitzed hips and glutes, start at 155kg next time. Finished with some ab work. Very good session, feel pretty wasted now! Last de-load this session today, now increasing over the next 4 weeks to 200kg +!! I need a 200+ squat! Always been a crap squatter, this has to change! | ||
| Oxman | | ... | 08-01-2012 @ 09:19 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 40 mins fasted sscv Events session later | ||
| Oxman | | ... | 08-01-2012 @ 09:19 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 40 mins fasted sscv Events session later | ||
| Oxman | | ... | 08-01-2012 @ 16:56 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Events session Axle continental clean and push press 61kg x 3 conti. cleans and push presses 71kg x 3 conti cleans and push presses 81kg x 2 conti cleans and push presses 91kg x 1 conti clean and push press 98.5kg x 1 conti clean and push press PB! 101kg x 1 conti clean and push press PB!! 91kg x 1 91kg x 1 91kg x 1 YES!! Very happy, changed to double overhand and was much stronger, pulled very high to upper chest, threw elbows under from there for easy clean. Locked the 101kg easy, only 5kg under my oly and all time o/h PB, confident of getting these up over 110kg now. Very happy to get back over 100kg, the 3 sets of 91's felt very strong and form is 100% better than last week. Sticking with the double overhand until i absolutely have to switch to a mixed grip. One arm dumbell clean and push press (clean on every rep) 47kg x F with right 47kg x 1 with left PB 47kg x 1 with right 47kg x 2 with left PB 47kg x 5 with right PB I want a proper circus dumbell, these are fast turning into a favourite event! First set i wasn't set right and failed, got the hang of it and by set 5 felt very comfy, alot more there now i think, need a heavier and thicker bell. Axle holds, didn't time anything just held it until i failed 4 x. 100kg sandbag loading ' heaves' x 10 PB x 10 x 10 Liking these, cleaned then bend over and explode up as if trying to throw the bag up to a platform. Very explosive. hopefully help tide me over until i get my 105kg stone. Wasted me. Good session, despite poor sleep due to nipper teething. The new low carb/high protein/fats making me feel much more energised, losing lots of bloat already. Aching bad already, Arnica put on chest as continentals bruising the crap out of me. Good start to the week, Ortmayer for deads on tuesday, new press routine on thursday and Phillipi squat routine on friday again. I'll be getting another 3-4 fasted cardio sessions in too. | ||
| Oxman | | ... | 09-01-2012 @ 08:00 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 40 mins fasted sscv | ||
| Oxman | | ... | 10-01-2012 @ 10:08 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Morning off of cardio Weight down 4lbs - changed diet at the weekend and feeling far better for it. Ortmayer deadlift routine later. | ||
| Oxman | | ... | 10-01-2012 @ 16:21 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Week 2 Ortmayor deadlift routine Deads 75kg x 10 125kg x 5 160kg x 1 70% 180kg x 4 180kg x 4 180kg x 4 180kg x 4 80% 205kg x 2 90% 230kg x 2 rep pb 80% 205kg x 6 Put wrong weight on for last set, meant to be 70%! Never mind had 6 comfy reps. Not happy with this routine, to me it feels backwards, doing speed sets first, tired by time you hit 90% set. I reckon i have 3-4 reps in me at 230 but tired from previous work knocks it down. I think i'm going on another Phillipi cycle from next week, i like the set up much more, i will probably set desired max at 265kg, 10kg over current. Romanian Deadlifts 75kg x 10 125kg x 10 155kg x 10 PB Only my second ever time doing these. Seems strange doing a deadlift from the top down! I'll be keeping these in, they seem to hit hams very nicely. Barbell Row 122.5kg x 4 PB 115kg x 5 Getting tougher, i may drop weight and work on sets of 10 and build back up again. On plus side tendonitis not playing up as bad as before. Wide grip chins BW + 7.5kg x 3 BW + 7.5kg x 3 Still below failure and still being vareful as they can make tendonitis flare up. Finished with loads of bicep/rehab and ab work. Not a bad session but i'm not continuing with Ortmayer, not suited to it but it was worth a try, Phillipi round 2 coming up! | ||
| Oxman | | ... | 11-01-2012 @ 18:19 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 40 mins fasted cardio this morning | ||
| Oxman | | ... | 12-01-2012 @ 07:29 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 40 mins sscv again | ||
| slimsim | | ... | 12-01-2012 @ 08:40 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Loads of cardio going on mate. Are you trying to get down to the 90's? And I wish my missus would get exciting about some of my lifting!  | ||
| Oxman | | ... | 12-01-2012 @ 12:04 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | slimsim said:Loads of cardio going on mate. Are you trying to get down to the 90's? And I wish my missus would get exciting about some of my lifting! Having bee a former fat bas***d i like to try and remain lean mate! I have got a under 90 comp in mind possibly but after cleaning up diet massively this week and going back to low carb (which i run better on) i appear to have dropped nothing on the scales but waist has shrunk considerably so i'm re-comping by looks of things. If i have to stay in the under 105's so be it, i'm not risking losing strength! The cardio helps keep me feeling fit and i get more energy in the gym and on events too. Missus is a star, always very supportive, absolutely clueless about what i'm doing but supports me all the way! | ||
| mrbeige | | ... | 12-01-2012 @ 14:10 |
 I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | slimsim said: And I wish my missus would get exciting about some of my lifting! I wish mine would too. Although she's definitely warming to it. LOL | ||
| Oxman | | ... | 12-01-2012 @ 18:09 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | mrbeige said: I wish mine would too. Although she's definitely warming to it. LOL As long as she doesn't want me to cheer her on in her spin class in return lol! In all seriousness shes a great help, in my last comp all i could hear was her screaming at me! | ||
| Oxman | | ... | 12-01-2012 @ 18:10 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Press Session Oly Bar Power Clean And Push Press (clean 1st rep) 55kg x 5 65kg x 3 75kg x 1 85kg x 1 100kg x 2 Rep PB, 3rd so nearly locked! 107.5kg x F x F X F BUT Clean PB! 95kg x 4 Rep PB 95kg x 2 90kg x 3 Pleased with this, so nearly a 100kg triple, couldn't quite lock it, the 107.5 kg was a tough clean but got it and again i was an inch of locking it, fought for a good 20 seconds the first time! Tried split jerking it again within an inch of locking out, 3rd time just wasn;t happening! Good solid work though. Tweaked my form and it seems to work. Getting to the point my continental will be higher than my power clean which is good. Seated Oly Bar Lockouts ( From forehead) 75kg x 5 75kg x 5 75kg x 5 75kg x 4 Delts and tris feeling wasted. Effective, i need to strengthen my lockout. Bench (using home made slingshot) 75kg x 10 110kg x 3 110kg x 3 105kg x 3 105kg x 3 Upper body feeling very tired prior to these. Tried out my home made slingshot (using a mini 41" doubled band), felt very good and enabled more stress to be placed on the triceps i feel. I'll definately be doing these again. Floor Press 75kg x 8 85kg x 5 85kg x 4 Piddly weights but throughly finished off the pressing muscles! Good session, feel wasted. Need to work on my power cleans and my overhead lockouts, i'm in the process of making some pressing stands for outside so if my clean begins to lag i can continue to improve my press. Not too worried about power cleans as long as my continentals on the axle continue to build. Pleased with the split jerk effort today too, very close to locking it. | ||
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