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Notionally Clueless Journal

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RobboIcon...09-07-2012 @ 14:06 
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When I have enough cash, I get a deep tissue.
Member 465, 10908 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
shanejer said:
Thought that straight away Grin


It was confirmed when I had seen this -

Notional_Clues said:
260(85%)x2x3


classic training method and post of Col Austin. Grin
davycummingsIcon...09-07-2012 @ 14:10 
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he's got betty davis eyes
Member 1684, 6001 posts
SQ 250, BP 186, DL 291
727.0 kgs @ 118kgs UnEq
Wigan said:Notional Clues = anagram of Colenol Austin, subtle..


Ha ha, very clever if it is, which i think it is.

We didn't always get along, but i was always impressed with your training Happy
Notional_CluesIcon...09-07-2012 @ 20:40 
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Member 3781, 110 posts
SQ 220, BP 182.5, DL 320
722.5 kgs @ 100kgs UnEq
Post Edited: 10.07.2012 @ 09:11 AM by Notional_Clues
Mon 09/07/12

Deadlift
70x3x3
120x2
170x1
220x1
270x1
300x1
230+ Chains x3x3 - 239(80%) bottom / 256(85%) top

High-Bar Back Squat
70x2
120x2
140x2x3

Parallel Bar Dips
Bodyweight x10x5 (50 reps)
Notional_CluesIcon...10-07-2012 @ 20:44 
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Member 3781, 110 posts
SQ 220, BP 182.5, DL 320
722.5 kgs @ 100kgs UnEq
Tue 10/07/12

Bench Press
20x20
50x3x3
70x3x3
100x2x2
120x1
150x1
170x1
180xF
Titan Ram on
195x1
Titan Ram off
140x5

Behind Neck Pull-Up
Bodyweight x4x3

Rear Delt Raise (on low incline bench)
1.25x10x3
Notional_CluesIcon...13-07-2012 @ 09:23 
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Member 3781, 110 posts
SQ 220, BP 182.5, DL 320
722.5 kgs @ 100kgs UnEq
Wed 11/07/12

Deadlift (no belt)
70x3x Lots
120x3
170x2
220x1
270x1
300x1
220x2x3

Bent Over Row (strict & paused)
60x5x5
Notional_CluesIcon...13-07-2012 @ 20:36 
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Member 3781, 110 posts
SQ 220, BP 182.5, DL 320
722.5 kgs @ 100kgs UnEq
Fri 13/07/12

Bench Press
20x20x2
50x3
70x2
100x2
120x1
150x1
170x1
180x1
140x5

Bent Over Row (strict & paused)
70x5x3

One Wicked Wrist Roller
10x Down
10x Up

Rear Delt Raise (on low incline bench)
2.5x10x3
Notional_CluesIcon...18-07-2012 @ 08:54 
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Member 3781, 110 posts
SQ 220, BP 182.5, DL 320
722.5 kgs @ 100kgs UnEq
Tue 17/07/2012

Bench Press
20x20x2
50x3x3
70x2x2
100x1
120x1
150x1
170x1
180x1
167.5x1x2

Upper Back Machine (strict & paused)
35x10x3

Alternate Dumbbell Hammer Curls (reps are each arm)
10s x10
30s x5x3
1369philIcon...22-07-2012 @ 19:13 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
No updates for a while ?

I've been bored at work and looked through some bloke called Austin's old journal.

Tell me if this summary is anywhere near accurate :

5+ sessions per week
A lot of light warm up sets (especially at the low end)
Working up to a daily single - which appears to be done to monitor speed and form
Back off sets (generally 3 sets of 2 at 80-90%)
Assistance appears minimal - lots of Dips (alternating heavy low reps and 50-100 reps volume) light upper back and shoulders
Reps appear to be kept very low on deads/squats - not a lot of lower assistance work

I'm guessing the exercise selection is not pre-planned ?

Thoroughly enjoyable read - very tempted to try this myself on the way to a competiton in October
dr_hazbunIcon...23-07-2012 @ 21:19 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
When you next training at OU sport?

Trained late this evening and you weren't there. I need you to fix my sumo deadlift!
General_illIcon...23-07-2012 @ 21:31 
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3rd place Europes strongest man 2016 U90kg
Member 1239, 13275 posts
SQ 280, BP 155, DL 310
745.0 kgs @ 89kgs UnEq
dr_hazbun said:When you next training at OU sport?

Trained late this evening and you weren't there. I need you to fix my sumo deadlift!


By making it conventional ?

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