Ox's Journal Of Insanity
12345678910 ... 181920 ... 569570571572573574575576577578579
| DomRedshaw |  | ... | 25-01-2013 @ 20:34 |
 Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255627.0 kgs @ 88kgs UnEq | would be cool if u decide to try it out | ||
| Oxman | | ... | 25-01-2013 @ 20:35 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | DomRedshaw said:would be cool if u decide to try it out It gets me back in wraps, if only for one set, i may well do!! | ||
| Oxman | | ... | 25-01-2013 @ 21:15 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Beginning Doms DSR on friday! Cheers for your help mate! | ||
| Oxman | | ... | 25-01-2013 @ 22:13 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Ok Fridays new Squat session will be Doms Squat Routine (DSR) Microcycle 1 Week 1 1-Beltless - 100kg x 7 2-Belt - 115kg x 7 3-Belt and wraps - 130kg x 7 + 4-Belt and Pause - 110kg x 7 5-Beltless and Pause - 100kg x 7 + Week 2 1 - 115kg x 5 2 - 130kg x 5 3 - 145kg x 5+ 4 - 125kg x 5 5 - 115kg x 5+ Week 3 1 - 130kg x 3 2 - 145kg x 3 3 - 160kg x 3+ 4 - 140kg x 3 5 - 130kg x 3+ Week 4 1 - 145kg x 1 2 - 160kg x 1 3 - 175kg x 1+ 4 - 155kg x 1 5 - 145kg x 1+ Then begin second micro cycle adding 5 kg to each lift. Cheers to Dom for this routine as it looks like fun and builds raw and wrapped squats and paused and beltless all in one session! Not sure what to do on my other squat day on tuesdays, i may do Olympic squats as i feel my quads are weak or i may do speed sets, not sure yet but the DSR is ready to go next Friday! | ||
| Oxman | | ... | 26-01-2013 @ 11:35 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 30 mins fasted sscv | ||
| Daws87 | | ... | 26-01-2013 @ 11:45 |
 ⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250652.5 kgs @ 143kgs UnEq | Looks good bud! | ||
| Oxman | | ... | 27-01-2013 @ 09:23 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Daws87 said:Looks good bud! Cheers Daws mate! (whats your name bud?) | ||
| Oxman | | ... | 27-01-2013 @ 09:24 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Thinking sundays are the best day for a weekly weigh in these days as its after a low carb day, bit tricky as weight fluctuates so much due to water/glycogen. Weekly weigh in 15s 4lb 4oz (Up 3lb on last sunday) Waist dropped 1/4" I think things are working ok, i may have been going a tad overboard on my backloads but doesn't seem to be effecting things. I'm going to try and get a bit more sscv work in and as the mornings start to get lighter maybe get some fasted morning runs back in there. My goal is to be sitting around 15s 7lb to 15s 12lb kind of area but with further reduced bodyfat. Goal is to eat big, train big and work into sscv/HIIT big as spring approaches. | ||
| Thing | | ... | 27-01-2013 @ 09:52 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Oxman said:Thinking sundays are the best day for a weekly weigh in these days as its after a low carb day, bit tricky as weight fluctuates so much due to water/glycogen. Weekly weigh in 15s 4lb 4oz (Up 3lb on last sunday) Waist dropped 1/4" I think things are working ok, i may have been going a tad overboard on my backloads but doesn't seem to be effecting things. I'm going to try and get a bit more sscv work in and as the mornings start to get lighter maybe get some fasted morning runs back in there. My goal is to be sitting around 15s 7lb to 15s 12lb kind of area but with further reduced bodyfat. Goal is to eat big, train big and work into sscv/HIIT big as spring approaches. BIG MONTHS of training  | ||
| Oxman | | ... | 27-01-2013 @ 12:23 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Thing said: BIG MONTHS of training BIG YEARS of training Neil! | ||
| Oxman | | ... | 27-01-2013 @ 15:42 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Quick mobility session for bench. 10 sets of 55kg x 5 reps with 4" pipe under lower back. Cramped my back up a ton, as each set passed i got my arse lower and got a better natural arch. I'm going to keep these in during warm ups and possibly speed work to make my arch bigger. It certainly felt like the bar was moving a much reduced ROM, if i can make this second nature i hope my max lift will increase. I was suprised how good they felt TBH. Also put together my old chains ready for use this week - 30kg total for D.E box squats on tuesdays and 24kg total for D.E benching tomorrow. Don't worry i'm not going Westside! I'm jst trying to get fast and more explosive! | ||
| Oxman | | ... | 28-01-2013 @ 11:03 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Ok session. Comp Grip TNG Bench Press 75kg x 5 (4" pipe under back) 75kg x 5 (4" pipe under back) 105kg x 2 (4" pipe under back) 105kg x 2 (4" pipe under back) 115kg x 1 125kg x 1 97% 1rm of 145kg 140kg x 1 140kg x 1 140kg x 1 140kg x 1 140kg x f Total rep/weight PB 93% 1rm of 145kg 135kg x 1 135kg x 1 135kg x 1 90% 1rm of 140kg 130kg x 1 130kg x 1 130kg x 1 130kg x 1 80% 115kg x 3 115kg x 2 - died Well not bad, i was hoping for 5-8 singles with 140kg but not far off to be fair. I've been dropping 5 singles with every 2.5kg increase in weight meaning 6 reps was a possiblity here but never mind. The first 2 singles felty quick and to be fair quite easy which is encouraging. I'm unsure now if i should continue with 140kg and work up to 8-10 singles or if i should drop to 122.5kg/125kg and start doubles with an aim of getting to 135kg x 10 doubles. Both appeal, not sure! Anyway not too bad today considering i couldn't even bench 140kg last November. It does feel light in the hands now and thats very encouraging, i think on a good day a TNG 147.5kg is there now. Also a point to note is that on the fail set it appears my weakpoint has risen higher, it used to be around 1/4 of the way up, i failed this around the half way mark, i think the dead stop and paused work i've been doing has helped off my chest quite alot. Also i noticed when i do press and approach the last 3rd of the movement my shoulder blades come apart and do not remain pinched together thus making for a longer press, i noticed this halfway through my sets and mentally made a point of remembering to keep them tight together, i need to remember this every time i press. On the plus side my arch is getting better. Speed Bench - 55% + chain - 60 sec rests 80kg + 25kg chain at the top x 3 80kg + 25kg chain at the top x 3 80kg + 25kg chain at the top x 3 80kg + 25kg chain at the top x 3 80kg + 25kg chain at the top x 3 80kg + 25kg chain at the top x 3 Felt very nice and snappy, really trying to get more explosive with my lifts and these were just that, i could feel the chains kick in but speed pushed through to lockout fast. Iso Press - Pin 12 140kg x 10 sec 140kg x 10 sec 140kg x 10 sec Not sure if i need to keep these in, feels odd not to even lift the weight but i guess it takes little time so worth trying for a period of time. Negative Bench 155kg x 1 155kg x 1 155kg x 1 Felt good, nice slow negative each time over around 5 seconds. V Bar Axle Dips - 60 sec rests BW + 30kg x 5 BW + 30kg x 5 BW + 30kg x 5 BW + 25kg x 5 BW + 25kg x 5 Felt tough today after the previous work, but first 3 sets up 5 kg. I like doing these on my farmers walks lay across the pins in my rack as as the weight goes up it works the wrists hard to making you work harder than a normal dip set up. Finished off with cobra stretches for my arch and shoulder re-hab stuff and a little bit of band tricep work. Not a bad session, didn't quite hit what i was after but got progress so thats all that matters. Need to decide what i'm doing rep wise for my TNG bench next week now, thoughts? | ||
| AndyCoupe | | ... | 28-01-2013 @ 11:08 |
 His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | Oxman that is solid graft as usual...keep it moving  | ||
| Oxman | | ... | 28-01-2013 @ 11:09 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | AndyCoupe said:Oxman that is solid graft as usual...keep it moving Cheers Andy, appreciated mate | ||
| Thing | | ... | 28-01-2013 @ 11:11 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | very tidy session there Dave. | ||
12345678910 ... 181920 ... 569570571572573574575576577578579
© Sugden Barbell 2026 Privacy - Terms & Conditions