Ox's Journal Of Insanity
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| Oxman |  | ... | 11-07-2013 @ 18:50 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Good session today: Paused Strict Press - 60-75 sec rests 30kg x 20 55kg x 5 65kg x 3 80kg x 1 80kg x 1 80kg x 1 80kg x 1 80kg x 1 82.5kg x 1 82.5kg x 1 82.5kg x 1 82.5kg x 1 82.5kg x 1 80kg x 1 80kg x 1 80kg x 1 80kg x 1 80kg x 1 total rep/weight PB 45 sec rests speed reps 62.5kg x 3 62.5kg x 3 62.5kg x 3 62.5kg x 3 62.5kg x 3 Add Ram 80kg x 2 85kg x 2 90kg x 1 75kg x 3 75kg x 3 75kg x 3 Cracking few sets today, the main singles felt good and there were plenty more singles there - today I was just trying to move them as fast as possible. Next week I will aim for 15 singles @ 82.5kg. The speed sets felt light and fast and I concentrated on accelerating throughout the lift. I then decided to try my Titan Ram to see if it would work for overhead and it certainly did! Got a fairly comfy 90kg after all the previous work but I think reps are where this will work best, I will certainly be using again and one week I will try a fresh max with it to see what it gives. Really enjoyed all these. Bench Press - 60 sec rests 75kg x 5 90kg x 5 97.5kg x 5 102.5kg x 8 (few more there) 125kg x 1 125kg x 1 125kg x 1 Add Ram 115kg x 3 115kg x 3 115kg x 3 125kg x 2 140kg x 1 140kg x 1 First session of 531, felt pretty comfortable, I've programmed low as I will always be doing these pretty fatigued from stricts so hopefully I will improve well. Added in a few singles and then some slingshot work - triples were light and easy but will slowly build, did a few heavy singles to get back used to a heavy weight in the hands while fatigued. Incline Press (strict press grip width) - 60 sec rests 75kg x 5 75kg x 5 75kg x 5 75kg x 5 75kg x 5 All feeling pretty good but getting tired towards the end, will slowly build these up, felt good. Very Wide Grip Bench - 60 sec rests 75kg x 5 75kg x 5 75kg x 5 75kg x 5 75kg x 5 Again starting light with these, felt very fast and blew chest up a treat, seems to hit delts hard too. Reverse Grip Seated Dead Strict Press - 60 sec rests 55kg x 5 55kg x 5 55kg x 5 55kg x 5 55kg x 5 Threw these in as they feel really good on my delts, struggling a bit by this point though! Klokov seated press - 60 sec rests 55kg x 5 55kg x 5 55kg x 2 died! Tough tough tough at this point in a session but done for shoulder health. Finished with some heavy lateral raises, band pull aparts and a load of press ups to completely fatigue all pressing muscles. I then stretched and called it a day. Really pleased with todays session, enjoying some reps and hoping it will help add a little muscle to my frame. Big squat and deads session tomorrow, 5x5 for oly squats continues and I may do some singles after or I may do some paused work then 531 for 14" deads begins followed by a few heavy singles and then plenty of hamstring and upper back assistance. Tons of work on this weekend so next session after tomorrow will most likely be Monday morning. | ||
| Oxman | | ... | 11-07-2013 @ 18:50 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Forgot - I did a skipping Tabbata afterwards  | ||
| unit94 | | ... | 11-07-2013 @ 18:55 |
 what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | That's alot of work for one session! Tabatas are f**king horrible. | ||
| taz | | ... | 11-07-2013 @ 18:56 |
 he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Wow, your sessions are insane and awesome fella. Have to say that gym story was funny, would love to see there face if you did the deadlifts for 40+ sets session also would like to see the state of the bar at the end Also another vote for garage training  | ||
| stephen9069 | | ... | 11-07-2013 @ 19:01 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | strong and very insane session mate lol | ||
| Oxman | | ... | 11-07-2013 @ 19:01 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | unit94 said:That's alot of work for one session! Tabatas are f**king horrible. Thanks mate, I like a fair bit of volume in my sessions Tabatas are f**king horrible mate, yes I agree and today my shoulders were battered and holding the skipping rope killed me! Cheers for looking in mate | ||
| Thing | | ... | 11-07-2013 @ 19:01 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Cracking graft buddy | ||
| Oxman | | ... | 11-07-2013 @ 19:03 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | taz said:Wow, your sessions are insane and awesome fella. Have to say that gym story was funny, would love to see there face if you did the deadlifts for 40+ sets session also would like to see the state of the bar at the end Also another vote for garage training Cheers mate Yeah I don't think they would have liked me hogging the only Oly bar for 45 minutes of 500lb deads lol! I think it would be banana shaped after too lol! I do like to test myself with massive volume if feeling good for it and sometimes like last week I force myself to when not feeling 'on it' purely to build mental strength. It seems to be working Cheers for looking in mate, appreciate it | ||
| Oxman | | ... | 11-07-2013 @ 19:04 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | stephen9069 said:strong and very insane session mate lol Cheers bud, with all those reps I feel like a bodybuilder lol! Never had such a chest pump, its still shaking now loL! | ||
| Oxman | | ... | 11-07-2013 @ 19:04 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Thing said:Cracking graft buddy Cheers Neil, hoping it helps me add more muscle, get me closer to a leaner 16 stone | ||
| stephen9069 | | ... | 11-07-2013 @ 19:11 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Oxman said: Cheers bud, with all those reps I feel like a bodybuilder lol! Never had such a chest pump, its still shaking now loL! I think its always good to throw in a few reps mate especially at the end of the sets | ||
| Oxman | | ... | 11-07-2013 @ 19:13 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | stephen9069 said: I think its always good to throw in a few reps mate especially at the end of the sets Yeah I think your right mate I've concentrated on singles a lot and I still like them and include them but hoping adding in more reps and more protein will see some more muscle going on Loving my Titan Ram too, can't believe it works so well on overhead too. | ||
| stephen9069 | | ... | 11-07-2013 @ 19:20 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | iv never used one does it make that much difference | ||
| Oxman | | ... | 11-07-2013 @ 19:23 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | stephen9069 said:iv never used one does it make that much difference Well its meant for bench mate and fresh it gives me around 20kg over my max and lets me rep my max 3-5 times, great for overloading the pressing muscles and getting you used to holding heavier weights. I guess you'd bench around 200kg in a slingshot. I never thought it would work for overhead but it does for me, unsure how much it gives me as yet though. | ||
| stephen9069 | | ... | 11-07-2013 @ 19:30 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Oxman said: Well its meant for bench mate and fresh it gives me around 20kg over my max and lets me rep my max 3-5 times, great for overloading the pressing muscles and getting you used to holding heavier weights. I guess you'd bench around 200kg in a slingshot. I never thought it would work for overhead but it does for me, unsure how much it gives me as yet though. are they expensive I might have to invest in one | ||
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