Ox's Journal Of Insanity
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nails said:Couple of crackers there mate, deads insane or business as usual for you. Bench though now that's looking good. You're pretty much at 170 for a daily max, bonkers.
Thanks mate...yes 170 is there any time I want now which is cool considering I've been stuck around 140kg for like 8 years lol!
Need to nail the 4 plater asap!
Three things are clear from todays session
1..i'm getting stronger
2...i'm getting bigger
3..i need a sodding hair cut lol
Went ok today, mixed things up a little, trained with a mate so ditched band work/dead bench work and did some normal repping and speed work, went well...
Bench Press
60kg x 15
80kg x 10
100kg x 5
120kg x 3
140kg x 8 rep pb
150kg x 3 died a bit here
speed work
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
Well that went ok...I may even keep my second bench session to a rep day as I am so poor at it, the 8 repper wiped me and only got a measly 3 with 150 lol, decent though and big progress...chest was still a little sore from benching day before yesterday too plus not used to lifting on this bench. The speed work after felt great and was insanely quick, felt like I cold have thrown the bar at the top, feels like nothing. Pleased to get 8 reps with 3 plates anyways, 10+ is a goal now.
Seated Behind Head Smith Press
40kg x 30
50kg x 15
60kg x 10
50kg x 13
40kg x 23
Added a little overhead work back in...minimesed ROM and kept full tension on delts...insane pump and felt good for a change..if shoulder feels ok over the next day they may stay in, if not i'll sack overhead off again, not risking anything.
Pec Dec
119kg x 8 rep pb
112kg x 10
105kg x 8
93kg x 15 volume pb
Felt strong and 119kg is the stack, epic pump, strength well up.
Machine Preacher Curls
70kg x 7 rep pb
60kg x 10 rep pb
50kg x 9
40kg x 15 volume pb
Biceps screaming from these but again strength up as reps are up.
And that was that enough for today...back in again tomorrow for 4th session on the trot for Deads against bands, paused squats and accessory work.
Vids...
1..i'm getting stronger
2...i'm getting bigger
3..i need a sodding hair cut lol
Went ok today, mixed things up a little, trained with a mate so ditched band work/dead bench work and did some normal repping and speed work, went well...
Bench Press
60kg x 15
80kg x 10
100kg x 5
120kg x 3
140kg x 8 rep pb
150kg x 3 died a bit here
speed work
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
Well that went ok...I may even keep my second bench session to a rep day as I am so poor at it, the 8 repper wiped me and only got a measly 3 with 150 lol, decent though and big progress...chest was still a little sore from benching day before yesterday too plus not used to lifting on this bench. The speed work after felt great and was insanely quick, felt like I cold have thrown the bar at the top, feels like nothing. Pleased to get 8 reps with 3 plates anyways, 10+ is a goal now.
Seated Behind Head Smith Press
40kg x 30
50kg x 15
60kg x 10
50kg x 13
40kg x 23
Added a little overhead work back in...minimesed ROM and kept full tension on delts...insane pump and felt good for a change..if shoulder feels ok over the next day they may stay in, if not i'll sack overhead off again, not risking anything.
Pec Dec
119kg x 8 rep pb
112kg x 10
105kg x 8
93kg x 15 volume pb
Felt strong and 119kg is the stack, epic pump, strength well up.
Machine Preacher Curls
70kg x 7 rep pb
60kg x 10 rep pb
50kg x 9
40kg x 15 volume pb
Biceps screaming from these but again strength up as reps are up.
And that was that enough for today...back in again tomorrow for 4th session on the trot for Deads against bands, paused squats and accessory work.
Vids...
Another epic one there mate. The additional bench day is working well for you must most important of all...yes you do need a haircut lol.
Post Edited: 07.09.2017 @ 21:49 PM by Oxman
Cheers boys...its going to get interesting now...next week is week 7 of the 14 week build up, half way through...aim now for bench is something closer to 190kg, I think its possible now. Deads are feeling off but the weights moving so confident a 320-330kg pull will be there. 
Bloody good benching that man, really good.
Also not bad if deads are off but 320+ is still there. Good place to be.
Also not bad if deads are off but 320+ is still there. Good place to be.
Ok todays session...only got 4 hours sleep last night so tiredbut big hit of Dynamo pre workout and I was face tingling and ready to go...
Deadlifts Against Bands - Beltless
60kg x 5
100kg x 5
140kg x 3
180kg x 3
200kg x 1
235kg x 1 (315kg at top) PB
215kg x 3 (295kg at top)PB
217.5kg x 3(297.5kg at top) PB
220kg x 3 (300kg at top)PB and volume PB
Without doubt the most brutal movement I have ever done, hips and lower back a bit tight before anyway but the effort these things require is next level stuff...upper back takes the brunt but grip is destroyed too. Brutal but a game changer, no lift has ever beat me up quite like this (not including SM crap). Big increases in strength all round and I felt dead after them...so so tough. Phone stopped filming the 220 and I was gutted as I reckon it moved better than the 217.5kg. Anyways, good work.
Beltless Paused Squats - Week 6
60kg x 5
100kg x 5
120kg x 5
155kg x 5 rep pb
160kg x 3 rep pb
Tough after deads as back didn't want to function really but all moved ok...more there on both sets so can't complain. Confident I can nail 210-215kg at the end like this, fresh.
Hammer Reverse Grip Pulldowns
120kg x 8 rep pb
130kg x 5 rep pb
90kg x 12
Struggling to keep going by this point, mass fatigue had set in but pulled a few more increases out of the bag...packed up and called it a day.
2 days off now..R and R...haircut and deep tissue massage, cider and food
Vidzzz
Deadlifts Against Bands - Beltless
60kg x 5
100kg x 5
140kg x 3
180kg x 3
200kg x 1
235kg x 1 (315kg at top) PB
215kg x 3 (295kg at top)PB
217.5kg x 3(297.5kg at top) PB
220kg x 3 (300kg at top)PB and volume PB
Without doubt the most brutal movement I have ever done, hips and lower back a bit tight before anyway but the effort these things require is next level stuff...upper back takes the brunt but grip is destroyed too. Brutal but a game changer, no lift has ever beat me up quite like this (not including SM crap). Big increases in strength all round and I felt dead after them...so so tough. Phone stopped filming the 220 and I was gutted as I reckon it moved better than the 217.5kg. Anyways, good work.
Beltless Paused Squats - Week 6
60kg x 5
100kg x 5
120kg x 5
155kg x 5 rep pb
160kg x 3 rep pb
Tough after deads as back didn't want to function really but all moved ok...more there on both sets so can't complain. Confident I can nail 210-215kg at the end like this, fresh.
Hammer Reverse Grip Pulldowns
120kg x 8 rep pb
130kg x 5 rep pb
90kg x 12
Struggling to keep going by this point, mass fatigue had set in but pulled a few more increases out of the bag...packed up and called it a day.
2 days off now..R and R...haircut and deep tissue massage, cider and food
Vidzzz
nails said:Brutal session mate, great effort. Stronger and stronger.
7 weeks to strongest package yet mate!
stephen9069 said:Absolute beast mate.
How are you finding deadlifting multiple times a week?
How are you finding deadlifting multiple times a week?
Thanks mate
I've been deadlifting twice a week for years mate so i'm used to it...I do rate it...if one of the days is a slight difference..bands...chains...block, whatever you need.
Had a full body massage yesterday..pec releases...piniformis releases, calf releases, the full works, felt pretty beat up after, it was very painful but very needed. Woke up this morning feeling brilliant.
Bench Press - Week 7
60kg x 10
80kg x 10
100kg x 5
120kg x 5
145kg x 5 rep pb
145kg x 5
160kg x 1
175kg x 1 PB + Volume PB
All very easy work today...never repped 145 for 5's before, felt simple and more there on set 1 without doubt. Both work sets moved nicely. Put on 160 after for a little heavier work and it was like an empty bar so decided to do 175kg. Felt light on lift off and it was a decent solid rep and even fatigued didn't feel maximal. I left it there as that was enough but I have a fresh 180kg now I know. Still feeling very fresh too at this point.
Close Grip Bench Press
157.5kg x 1 PB
147.5kg x 2 rep PB
132.5kg x 5 rep PB
120kg x 10
Again all felt very comfortable despite being new maxes, triceps felt nicely fried after, all creeping up well.
Pec Dec - Tighter form and straighter arms
105kg x 12
98kg x 12
98kg x 10
98kgx 10
Felt good and very controlled, new seat height and tighter form meant I felt it in upper chest more, big pump. Put these in today as cables were in use and didn't want to wait.
EZ Preacher Curls
50kg x 12 rep pb
50kg x 8
50kg x 5
50kg x 5 volume pb
Strength eeking up on these too and still maintaining very tight form and a long ROM, massive pump.
Overhead Rope Extensions
40kg x 10 rep pb
37.5kg x 15 rep pb
37.5kg x 12 volume pb
Strength again up and triceps on fire after first 2 sets, faded a little by the 3rd.
And that was that today, feeling very fresh still and everything feeling very easy. Deadlifts tomorrow, still easy repping 5's, will do 1 or 2 heavier paused sets after probably, will see how I am feeling. Will only manage 3 sessions this week due to funeral.
Vids...
Bench Press - Week 7
60kg x 10
80kg x 10
100kg x 5
120kg x 5
145kg x 5 rep pb
145kg x 5
160kg x 1
175kg x 1 PB + Volume PB
All very easy work today...never repped 145 for 5's before, felt simple and more there on set 1 without doubt. Both work sets moved nicely. Put on 160 after for a little heavier work and it was like an empty bar so decided to do 175kg. Felt light on lift off and it was a decent solid rep and even fatigued didn't feel maximal. I left it there as that was enough but I have a fresh 180kg now I know. Still feeling very fresh too at this point.
Close Grip Bench Press
157.5kg x 1 PB
147.5kg x 2 rep PB
132.5kg x 5 rep PB
120kg x 10
Again all felt very comfortable despite being new maxes, triceps felt nicely fried after, all creeping up well.
Pec Dec - Tighter form and straighter arms
105kg x 12
98kg x 12
98kg x 10
98kgx 10
Felt good and very controlled, new seat height and tighter form meant I felt it in upper chest more, big pump. Put these in today as cables were in use and didn't want to wait.
EZ Preacher Curls
50kg x 12 rep pb
50kg x 8
50kg x 5
50kg x 5 volume pb
Strength eeking up on these too and still maintaining very tight form and a long ROM, massive pump.
Overhead Rope Extensions
40kg x 10 rep pb
37.5kg x 15 rep pb
37.5kg x 12 volume pb
Strength again up and triceps on fire after first 2 sets, faded a little by the 3rd.
And that was that today, feeling very fresh still and everything feeling very easy. Deadlifts tomorrow, still easy repping 5's, will do 1 or 2 heavier paused sets after probably, will see how I am feeling. Will only manage 3 sessions this week due to funeral.
Vids...
Great work mate, load done and that has to be the easiest PB lift I've seen. When is 180 due? is is when you feel like or have you scheduled it in as part of your plan?
nails said:Great work mate, load done and that has to be the easiest PB lift I've seen. When is 180 due? is is when you feel like or have you scheduled it in as part of your plan?
Thanks mate. Well...I shouldn't have done that today, i'm in week7 of 14, today I just needed 145kg for 2 sets of 5 lol. I should try to resist now. Current build up has me pressing 175kg 2x2 in week 12...182.5kg x 1 week 13 and 187.5kg in week 14 but as we know peaks can vary...i'm hoping tbh for 190kg in final week, we'll see lol.
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