Ox's Journal Of Insanity
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| Oxman |  | ... | 10-01-2013 @ 08:47 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | OwenL said: I assume you work right? Hows that working out with CBL? Self employed mate so i have the ability to work around food, training and kids( and mrs!) very well. I think the backloading will be nice as i get to eat a 'normal' meal with my family in the evening mate. Watching the kids eat spag bol and garlic bread last night made me want to cry lol! | ||
| Oxman | | ... | 10-01-2013 @ 19:00 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Todays last non carb fuelled session: Comp Grip Paused Bench Press- 60-75 sec rests Bar x 20 75kg x 5 95kg x 3 105kg x 2 115kg x 1 93% 1rm of 137.5kg 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 Big weight/total rep PB Very pleased with these. Feeling very flat and tired pre training and in need of re-fuelling so to get such a big PB is good. Last cycle on November 30th i got 10 singles with this weight and failed the 11th so big progress. I think a paused 145kg will be there soon. Aiming for 15 singles with 130kg next week. 20 single reps today was the absolute limit, 21 would not have gone or at least it would have been a long fight. Job done though. Carbed up next week i'll kill this. Comp Grip 45 degree Incline Press TNG - 45-60 sec rests 75kg x 5 93.5% 1rm of 112.5kg 105kg x 1 105kg x 1 105kg x 1 105kg x 1 105kg x 1 105kg x 1 105kg x 1 105kg x 1 105kg x 1 105kg x 1 weight/total rep pb Tough today, very tough, next week will be tough progress up to 107.5kg but we shall see. Still building nicely tho so can't complain. Seated Dead Start Overhead Strict Press 45-60 sec rests 55kg x 5 65kg x 2 90% 1rm of 83.5kg 75kg x 1 75kg x 1 75kg x 1 96% 1rm of 83.5kg 80kg x 1 80kg x 1 93% 1rm of 83.5kg 77.5kg x 1 77.5kg x 1 Burning out fast by this point, hopefully fuelled up next week i will go for 90% x 10 singles then progress up. I think fresh now i have at least a 90kg seated dead start press, maybe 95kg standing. Not a priority now tho so won't be checking any time soon. Finished off with lying L flyes with 5kg, shoulder horns with 2.5kg for 4 sets each and a load of dislocations and stretches. Well that went well after all that and hopefully after tonights backload tomorrows squat/dead session should be a corker. | ||
| Oxman | | ... | 10-01-2013 @ 19:22 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Carbs doing the job! | ||
| ursus | | ... | 10-01-2013 @ 19:25 |
 Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300892.5 kgs @ 158kgs UnEq | cracking work | ||
| Oxman | | ... | 10-01-2013 @ 20:42 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | ursus said:cracking work Cheers big man. | ||
| Oxman | | ... | 10-01-2013 @ 20:43 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Been having a play with my squat set up tonight, i'm feeling like i could be MUCH MUCH stronger squatting in Rippetoe style, i shall be trying it out properly for my work sets tomorrow. It doesn't seem the prettiest of ways to squat but feels much stronger. Could be the answer i've been looking for. | ||
| Oxman | | ... | 11-01-2013 @ 08:02 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Post Edited: 11.01.2013 @ 08:07 AM by Oxman 20 mins HIIT this morning1/2lb up this morning after backload, looking tighter and fuller, amounts seem about right so far judging by that. | ||
| AndyCoupe | | ... | 11-01-2013 @ 08:05 |
 His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | Your defo putting the work in Ox | ||
| Oxman | | ... | 11-01-2013 @ 08:07 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | AndyCoupe said:Your defo putting the work in Ox Cheers mate, trying to, i have some big numbers at a lowish weight i want to hit this year. | ||
| Oxman | | ... | 11-01-2013 @ 11:37 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Good long (2 hour) session today. Squats - bare knees, belted. Bar x 20 75kg x 10 95kg x 5 105kg x 5 115kg x 3 125kg x 1 135kg x 1 145kg x 1 155kg x 1 170kg x 1 = bare knee pb, awful i know! More there but practicing new style. 88.5% 1rm of 170kg 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 ironically a total rep/weight pb Well still weak but the style of looking slightly down and concentrating on bringing the hips up seems to feel stronger and most importantly i had zero knee pain inj my dodgy knee while squatting for the first time in months. It feels like i will be able to progress ok with these, they were all nice and deep and just generally felt better for my body mechanics. I still think they are a ugly style of lifting but if it works it works. I'm going to try and do these twice weekly now trying to add 2.5kg at a time for 5-10 singles. Progress will be slow but sure i feel, i hope. Reverse Band Deads - Beltless/Strapless 125kg x 10 TNG 175kg x 3 TNG 225kg x 1 add reverse green ss bands 91.5% 1rm beltless PB 255kg x 1 255kg x 1 255kg x 1 255kg x 1 255kg x 1 255kg x 1 255kg x 1 feeling silly easy so 93% 1rm of 280kg 260kg x 1 260kg x 1 260kg x 1 260kg x 1 260kg x 1 total rep/weight PB Feeling light and fast, more there without doubt. Really hits my lockout nicely while enabling me to also focus on getting a nice tight set up. Really enjoy these. I'll go to 260kg x 10 singles next week for another PB, should be there i think. Dead Stop Close Grip Floor Press 75kg x 5 95kg x 5 105kg x 3 115kg x 1 91% 1rm of 140kg 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 127.5kg x 1 Total rep/weight PB More there too i think. Last cycle around i barely put out 10, I think 145kg is there now fresh. Feeling very good and i think they are helping the weak mid point of my bench quite nicely. Up to 130kg next week aiming for 10+. Log Rows - 45-60 sec rests 100kg x 5 92% 1rm of 130kg 120kg x 1 120kg x 1 120kg x 1 120kg x 1 120kg x 1 total rep/weight pb PB attempt 135kg x 1 PB easy 140kg x 1 PB harder 89.5% 1rm of 140kg 125kg x 1 125kg x 1 125kg x 1 125kg x 2 PB and total rep/weight PB Feeling very very strong, much more to come here i think, hits whole of upper back very nicely. Finished off with ab wheel rollouts and poundstone abs + stretching and a little bit of shoulder re-hab. Good one today, backload has certainly helped! Looking forward to burger and chips tonight with gateaux for pudding + a beer i think! | ||
| Adam_F | | ... | 11-01-2013 @ 11:44 |
 conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | some serious volume here! nice training Ox How is the 300 challenge going?? | ||
| Daws87 | | ... | 11-01-2013 @ 11:46 |
 ⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250652.5 kgs @ 143kgs UnEq | Masses of work as usual bud! you switched diet to carb backloading then mate? | ||
| Oxman | | ... | 11-01-2013 @ 11:51 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Adam_F said:some serious volume here! nice training Ox How is the 300 challenge going?? Cheers mate. Its going ok thanks. On tuesdays i'm following a 14-Week Deadlift Cycle by Vince Anello which by all accounts takes you from a 600lb dead to a 650lb dead, so we will see! Fridays i do the reverse band stuff listed above as it lets me practice a good tight set up and a fast explosion and overloads my weakness at the top nicely. Also getting alot of heavy upper back wok done to aid this weakness. I personally don't think i will hit 650 after 14 weeks but you never know! I think 300kg could be there by xmas tho, just need consistancy! | ||
| Oxman | | ... | 11-01-2013 @ 11:52 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Daws87 said:Masses of work as usual bud! you switched diet to carb backloading then mate? Cheers bud. Yep i am mate, finished prep phase 2 days ago and had my first backload last night, think thats why todays session went so well!! Like it alot, hoping it leans me out some more and adds the strength i'm after. | ||
| Thing | | ... | 11-01-2013 @ 13:26 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | looking like a nice session and good to hear your feeling good too, some nice PBs on the way | ||
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