Ox's Journal Of Insanity
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| Oxman |  | ... | 10-03-2014 @ 12:01 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Deficit Deadlifts - 531 100kg x 10 140kg x 10 180kg x 5 200kg x 3 225kg x 8 rep PB (more there but coughing stopped play!) 531 done...belt off 240kg x 1 default PB 230kg x 2 That's more like it, 225 even from a deficit feels extremely light now, if I hadn't started coughing up lung butter a good 10-12 was on, be nice if I could get 280kg from this height, starting to think I may! Didn't go nuts on volume as still feeling under par. Front Squats 60kg x 10 80kg x 10 100kg x 5 115kg x 5 rep PB (more there) 125kg x 3 rep PB (more there) 145kg x 1 PB (more there) 132.5kg x 2 rep PB (more there) paused from here 120kg x 1 default PB 130kg x 1 default PB (more there) Really pleased, form feels bang on and rapidly getting stronger on these, leaving reps in the tank and progressing each week is giving great progress and breeding confidence, every rep is buried too, think I have 150 maybe a bit more there now, can't believe I am saying this but I prefer these to back squats now! Next week is 117.5kg x 5, 127.5kg x 3, 147.5kg x 1 and 135kg x 2, again low volume compared to my usual stuff but enough done. Barbell Rows 100kg x 10 150kg x 10 rep PB 160kg x 5 160kg x 5 Felt good, that's a new 10 rep pb weight, 160 possible is close when feeling better, decent enough. Hammer Low Row 100kg x 12 rep PB 105kg x 8 rep PB Flagging a bit by here and coughing loads so called it a day with them, progress is there though. I tried to do some beltless yoke but my sciatica was agony even with light weight so sacked it off, I may have to consider not doing this comp if this sciatica doesn't ease up as its effecting areas I need to train hard. Time will tell. Sprints 10 mins sprint intervals Felt great and seemed to help my cough, only 10 mins just to ease myself back into them but speed still there, felt really nice. Bit of stretching and called it a day. Not bad today, definitely feeling more motivated despite sciatica and deficit deads and fronts are feeling awesome, genuinely think I could have a 280kg deficit in me before long and a 160+ front squat - this alone is sparking my motivation!! Days rest now before bench, incline and accessory stuff. | ||
| stephen9069 | | ... | 10-03-2014 @ 19:03 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | looking good mate and glad to see you got that motivation back  | ||
| nails | | ... | 10-03-2014 @ 21:49 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Loads of graft. Excellent work on the fronties mate, glad to see a squat going your way for once. | ||
| taz | | ... | 11-03-2014 @ 07:17 |
 he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Plenty of graft mate and some nice Pbs to boot. Loving those front squats ain't ya. Thats the only reason you have entered the comp to give you excuse to do them Thats some good repping as well with the deficits and those rows.....awesome!!  | ||
| Oxman | | ... | 12-03-2014 @ 13:26 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Cheers lads, the way its going I think i'll see a raw 190 front squat before back squat lol! | ||
| Oxman | | ... | 12-03-2014 @ 13:38 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Great session today, motivation feeling back, cold nearly gone and sciatica a little painful but not crippling as it has been. Paused Bench Press - Ox Doubles 60kg x 10 80kg x 10 100kg x 5 120kg x 3 60 sec rests @ 88.5% max 147.5kg 130kg x 2 130kg x 2 130kg x 2 130kg x 2 130kg x 2 130kg x 2 130kg x 2 130kg x 2 130kg x 2 130kg x 2 total rep/weight pb Quit 531 as was stalling bad after 3 months on it so moving back to purely Ox stuff on paused bench, got my 10 doubles pb goal now need to decide if I go 132.5kg aiming for 10 doubles or try to build the triples at 130kg aiming for 10 of them - more tempted by the triples tbh - good today the 10 doubles were all pretty easy with more doubles in the tank, weight feeling light and good long pauses. Incline Bench 531 90kg x 3 95kg x 3 100kg x 7 rep pb PB by 1 rep, felt pretty good, unsure if I should keep these in or not as they don't seem to have much carryover, tempted by adding in slingshot work instead, i'll have a think, pleased with this though. Seated Strict Dead Press - 60 sec rests 70kg x 5 easy 80kg x 4 rep pb 80kg x 2 80kg x 2 80kg x 2 80kg x 3 Pleased with this, will stick at 80kg and work to 5x5 then go for 100kg - 10kg pb - so tough compared to standing strict! Incline Hammer Strength Press 110kg x 9 rep pb 120kg x 4 rep pb 130kg x 2 rep pb 135kg x 1 PB - more there 125kg x 4 rep pb 125kg x 2 120kg x 3 120kg x 3 120kg x 2 110kg x 5 80kg x 10 Felt great and triceps utterly hammered. Strength rapidly increasing on these and I think are aiding my bench and axle work Finished with 15mins sprint intervals - tough! | ||
| DrD | | ... | 12-03-2014 @ 15:18 |
 #IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Couple of awesome sessions there mate, good to see the motivation back. Raining PBs in here!! | ||
| stephen9069 | | ... | 12-03-2014 @ 18:40 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Strong work mate. Why dont you do 130kg for triples then once you done that go up to 132.5kg for doubles then the following week do 132.5kg for triples so one week you increase the rep then the other you increase the weight. | ||
| nails | | ... | 13-03-2014 @ 09:04 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | PB central again I see mate. Good good, keep it up. | ||
| chaos | | ... | 13-03-2014 @ 09:57 |
 An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300732.5 kgs @ 108kgs UnEq | Training looking menatla as ever | ||
| Oxman | | ... | 13-03-2014 @ 12:11 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | DrD said:Couple of awesome sessions there mate, good to see the motivation back. Raining PBs in here!! Cheers Doc, going better with luck now, hopefully back on course for a 280kg deficit dead, 160kg front squat and a 150kg paused bench | ||
| Oxman | | ... | 13-03-2014 @ 12:12 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | stephen9069 said:Strong work mate. Why dont you do 130kg for triples then once you done that go up to 132.5kg for doubles then the following week do 132.5kg for triples so one week you increase the rep then the other you increase the weight. Ta Stephen, yes mate that was the plan I was favouring, if I can get to 10 triples at 135kg I should have 150 in the bag at long last! | ||
| Oxman | | ... | 13-03-2014 @ 12:14 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said:PB central again I see mate. Good good, keep it up. Cheers mate, a few cheap pb's but i'll take em where I can! | ||
| Oxman | | ... | 13-03-2014 @ 12:15 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | chaos said:Training looking menatla as ever Cheers John, volume down a bit but intensity there | ||
| Oxman | | ... | 14-03-2014 @ 12:29 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Safety Squat Bar Squats Bar (25kg) x 20 65kg x 10 85kg x 10 105kg x 5 125kg x 2 135kg x 5 rep pb ( more in the tank) 145kg x 3 rep pb ( few more tough ones there) 157.5kg x 1 PB decent enough 60 sec rests from here... 150kg x 2 rep PB 150kg x 1 150kg x 1 150kg x 1 150kg x 1 150kg x 1 160kg x 1 PB Coming on leaps and bounds, all feeling really good indeed, rep PB's and maxes going up nicely, to get a 1rm at the end of multiple singles and the rep work is encouraging and I got my first video in months done of it - be kind I'm a poor squatter! Next week i'll aim for a 140kg x 5, 150kg x 3 and a 162.5kg x 1 with multiple singles after again I think, may try a 155 double too. Loving these and my front squats so just keep edging them up and see what happens to my back squat when I return to them DOH Axle Deads 121.5kg x 5 rep PB 131.5kg x 1 PB 136.5kg x f at the top, there fresh I think 126.5kg x 2f3 at top 121.5kg x 2 121.5kg x 2 121.5kg x 2 121.5kg x 2 121.5kg x 2 total rep/weight PB Not bad - sciatica really kicked in though and made things tough, hobbling by the end, need a few days of extensive trigger point work and limber 11 twice daily. Decided axle cleans and yoke/farmers work would be a bad idea considering I was struggling to walk so did a little pressing. Slingshot (RAM) Paused bench press - 60 sec rests (162.5kg max) 60kg x 10 100kg x 5 120kg x 3 RAM ON 140kg x 1 92% 1rm 150kg x 1 150kg x 1 150kg x 1 150kg x 1 150kg x 1 150kg x 1 150kg x 1 150kg x 1 150kg x 1 150kg x 1 Total rep weight PB Pretty comfy, nice to handle the weight over and over so should help when I come to do this once for a raw PB, I imagine I have maybe 165-170 there possibly now, not sure but may try some more of these with 140kg triples too, triceps took a hell of a beating from them, made a nice change and considering it was hard to get tight and arch due to sciatica I'm pretty pleased, this is going raw very soon I think Pretty good work today, shame I missed a few of the lifts I wanted to but sciatica not playing ball, I may not be doing the strongman comp this year as its proving tough to get the event work in with this injury, I may look at a pure powerlifting year and see what total I can put up, I will see how the next few weeks go. Day off tomorrow then Axle strict press, CGBP, WGBP and some fluff speed work coming up Sunday. | ||
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