Ox's Journal Of Insanity
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| Oxman |  | ... | 03-01-2013 @ 19:16 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | DomRedshaw said:strong press work. i can appreciate how hard all them singles are after trying it for 2 weeks lol. Cheers Dom, feeling battered now, the prospect of 10 singles on the floor press tomorrow is not good lol! I will get it done though! | ||
| JackRevans | | ... | 03-01-2013 @ 19:16 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | good lord this certainly is a journal of insanity! impressive training sir | ||
| Oxman | | ... | 03-01-2013 @ 19:18 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | JackRevans said:good lord this certainly is a journal of insanity! impressive training sir Lol! Cheers Jack, i like being insane, Murdock was my favourite member of The A Team lol! Cheers mate, training starting to build up again nicely. | ||
| Thing | | ... | 03-01-2013 @ 19:52 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Plenty graft buddy | ||
| Oxman | | ... | 03-01-2013 @ 20:09 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Thing said:Plenty graft buddy Cheers Neil | ||
| Oxman | | ... | 04-01-2013 @ 11:50 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Post Edited: 04.01.2013 @ 17:05 PM by Oxman Well session went ok but learnt a few things... Coans Peaking for squats week 2 bar x 20 75kg x 5 75kg x 5 95kg x 5 95kg x 5 115kg x 10 115kg x 10 Blew my quads up like crazy considering piddly weights. One thing i have learned is i HATE reps lol! My form goes right off after about 5 reps. Went ok i guess but i'm goign to go back to what was working before xmas - 10 singles with 85% + increasing when all 10 singles are hit. I don't kno why i have messed with things really, my singles approach work and i am going back to it! Paused Squats 110kg x 5 110kg x 5 Again felt ok, form better as only 5 reps but i just don't enjoy this form of training much. 14" Deads 125kg x 5 175kg x 3 225kg x 2 225kg x 2 225kg x 2 225kg x 2 225kg x 2 225kg x 2 Solid pulls but feel like i'm stalling out on them a bit, seen good progress on them since october but i think a change is in order again. Good pulls though and feeling fairly light today. Close Grip Dead Stop Floor Press 75kg x 5 105kg x 3 115kg x 1 89.5% 1rm of 140kg 125kg x 2 ironically a PB 125kg x 2 125kg x 1 125kg x 1 125kg x 1 125kg x 1 125kg x 1 125kg x 1 125kg x 1 125kg x 1 125kg x 1 125kg x 1 125kg x 1 125kg x 1 125kg x 1 125kg x 1 125kg x 1 125kg x 1 TOTAL REP/WEIGHT PB Thats more like it, much more fun and a big PB, only managed 10 with this weight before but i have hit 135kg x 10 singles. These felt light and quick and hitting 16 singles and 2 doubles was cake today, another 5 singles there i'd guess easy. Moving to 127.5kg next week. Pressing is feeling very strong. Log Row 90kg x 10 95kg x 10 95kg x 6 105kg x 5 110kg x 3 115kg x 2 pb 120kg x 2 pb 125kg x 2 pb 130kg x 1 pb These felt brilliant, huge PB's there for me, a 110kg single was my best i think. Considering doing 5-10 singles with these and a few rep sets to finish. Lats feel wasted from them. Finished with lying L flyes, shoulder horns, dilocations and some ab roll outs. Decent session but as Brock has said - too complicated. Singles is working so well with my pressing and it did with my squats and deads before too so changing back, only wasted a week and i guess its not wasted as i got work done. Hate chopping and changing but i have to enjoy what i do or i won't progress so routine from next week will be: Monday - Press session as is Tuesday - Deads Progression programme as is 18" Deads Progression programme as is Speed Deads as is High bar oly Squats - 5-10 singles Close grip pull ups/other row/pulldown Thursday - Press session as is Friday - Squats - 10 singles Deads - 5- 10 singles Close Grip Dead Stop Floor Press - 10-20 singles/doubles Log Row - 10 singles then 2 rep sets Abs and mobility done following workouts as always. Singles work is going to be pushed to the limit to see where it can take me. I struggled with deads on them before but i will start light and work up to adapt, started too heavy last time i think. | ||
| JohnGym | | ... | 04-01-2013 @ 11:58 |
 Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | Oxman said: Blew my quads up like crazy considering piddly weights. One thing i have learned is i HATE reps lol! My form goes right off after about 5 reps. Went ok i guess but i'm goign to go back to what was working before xmas - 10 singles with 85% + increasing when all 10 singles are hit. I don't kno why i have messed with things really, my singles approach work and i am going back to it! Totally agree! I actually think you have developed a system which could be put in a book and sold! I was really surprised when you said you where going to do a different program. | ||
| Oxman | | ... | 04-01-2013 @ 12:05 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | JohnGym said: Totally agree! I actually think you have developed a system which could be put in a book and sold! I was really surprised when you said you where going to do a different program. Yeah i'm a dick head! I really don't know why i changed something that was working John!??! Maybe i should write a book on it lol! | ||
| Oxman | | ... | 04-01-2013 @ 16:37 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 30 min 30kg chain around neck walk this afternoon. | ||
| Daws87 | | ... | 04-01-2013 @ 16:44 |
 ⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250652.5 kgs @ 143kgs UnEq | Good session buddy  | ||
| Oxman | | ... | 04-01-2013 @ 19:09 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Daws87 said:Good session buddy Cheers mate  | ||
| DomRedshaw | | ... | 05-01-2013 @ 10:09 |
 Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255627.0 kgs @ 88kgs UnEq | good work. i think if your singles thing works dont change it until you stall. its a great routine for powerlifting in theory. lol at the hate for the 10 rep squats, i mixed 2 diff coan cycles together to make a 12 week plan without any 10 rep weeks, just 2 weeks of 8 reps. | ||
| Oxman | | ... | 05-01-2013 @ 17:05 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | DomRedshaw said:good work. i think if your singles thing works dont change it until you stall. its a great routine for powerlifting in theory. lol at the hate for the 10 rep squats, i mixed 2 diff coan cycles together to make a 12 week plan without any 10 rep weeks, just 2 weeks of 8 reps. Cheers Dom, yeah i'm not messing around now staying with mutiple singles/doubles as i have been and focusing on keep upping the weight as soon as i get my desired total reps. I've stumbled on something that works well so need to just stay focused on it and notchange until needed. TBH i think if i rotate exercises and continually reset/swithch from singles to doubles on occasion it can work indefinately. Maybe i should write an ebook on it?! Like the sound of your coan mix mate, even 8 reps seems like cardio to me these days lol! Oddly i am massively sore today, rarely get sore but my lats from the max log rows have destroyed my back! The lying L flye seems to be healing my dodgy delt too, feels way better. | ||
| DomRedshaw | | ... | 05-01-2013 @ 17:26 |
Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255627.0 kgs @ 88kgs UnEq | yeah an ebook is a good idea. prob better to wait til uv done a few more cycles building upto new pbs and testing the water with rotating doubles and singles around to see what works best. 8 reps was like cardio, i was knackered after 1st set lol | ||
| JohnGym | | ... | 05-01-2013 @ 17:29 |
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | I think an ebook is a great idea. I think you have created a winning system. | ||
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