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Ox's Journal Of Insanity

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Oxman		...	19-03-2014 @ 20:45
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330 765.0 kgs @ 92.9kgs UnEq	nails said:Bloody hell mate that makes your recent lifts even more awesome. It's good you've got proper diagnosis and thus should be able to get it fixed swiftly. It will be interesting to see how you adapted over the next few months. Cheers mate, yeah I thought this, squatted a 160 safety squat bar pb last Friday and did 225 deficit deads x 8 with more in the tank the previous Tuesday! All I can think is what I could do without a torn muscle Time to get my bench on and try to catch you up on that

Oxman		...	19-03-2014 @ 20:45
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330 765.0 kgs @ 92.9kgs UnEq	Back to the gym, hobbling and drugged up to numb the pain but back in the game Paused Bench Press - Smolov Jr - 60 sec rests 60kg x 10 80kg x 10 100kg x 5 112.5kg x 4 112.5kg x 4 112.5kg x 4 112.5kg x 4 112.5kg x 4 112.5kg x 4 112.5kg x 4 112.5kg x 4 Nice easy first session, all long pauses and explosive reps despite feeling groggy from the painkillers. Plenty left in the tank, 120kg 10 x 3 due Friday - that will be a total rep/weight PB I think. Seated Dead Strict Press - 60 sec rests 60kg x 5 80kg x 2 80kg x 2 80kg x 2 80kg x 2 80kg x 2 82.5kg x 2 82.5kg x 2 82.5kg x 2 82.5kg x 2 82.5kg x 2 total rep/weight PB Easy as, old 90kg dead strict is no doubt gone, these were fast and easy. Paused Dead Wide Grip Chins - 60 sec rests BW x 2 BW x 2 BW x 2 BW x 2 BW x 2 BW +5kg x 2 BW +5kg x 2 BW +5kg x 2 BW +5kg x 2 BW +5kg x 2 Gentle re-introduction to chins, nice pause top and bottom and focus on explosively pulling up, will progress nicely I think. Seated Barbell Curls 30kg x 20 40kg x 12 50kg x 4 50kg x 10 Curls for the girls.........BORING but guess now is as good a time as ever to throw some in. Reverse Pec Dec 35kg x 20 55kg x 15 65kg x 10 default pb 55kg x 10 55kg x 10 Mmm, quite enjoyable, hits rear delts very nicely so worth trying to see if it helps bench stabilisation. And that was that, feeling very groggy and in pain but got some decent work in, looking forward to seeing where smolov jr takes me, would dearly love 160kg paused but think that 12.5kg onto max is pushing it, to hit 150-155kg would be awesome enough. If feeling a tad more mobile Friday I may do some quad/ham iso work but I will see how it feels, feeling more positive and happier, hopefully I will heal this injury up, hit a bench pb then get back on the road with squats and deads

taz		...	19-03-2014 @ 20:50
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225 510.0 kgs @ 109kgs UnEq	A 160kg paused would be pretty damned good. May aswell aim or it mate, if ya end up with 150-155 then still good going! Nice pressing by the way, especially for paused!

Oxman		...	19-03-2014 @ 20:53
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330 765.0 kgs @ 92.9kgs UnEq	taz said:A 160kg paused would be pretty damned good. May aswell aim or it mate, if ya end up with 150-155 then still good going! Nice pressing by the way, especially for paused! Cheers matey, 160kg was this years goal, would love to get it and especially paused

DrD		...	19-03-2014 @ 21:02
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Great stuff mate, be great to see how you progress with full focus on pressing!

nails		...	19-03-2014 @ 21:16
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	nicely done mate, your pressing is going to come up all round methinks.

Oxman		...	20-03-2014 @ 09:52
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330 765.0 kgs @ 92.9kgs UnEq	DrD said:Great stuff mate, be great to see how you progress with full focus on pressing! Cheers Doc, just hope my bench at least comes up as squats and deads are going to drop like a stone

Oxman		...	20-03-2014 @ 09:54
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330 765.0 kgs @ 92.9kgs UnEq	nails said:nicely done mate, your pressing is going to come up all round methinks. Ta mate, would love a 160 paused bench but adding 12.5kg is a big ask, anything over 150 would be nice, possibly going to try some negatives with 160 too to get used to the weight. Just hope my squats and deads don't die too badly!

Oxman		...	21-03-2014 @ 12:30
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330 765.0 kgs @ 92.9kgs UnEq	Well hip/back is feeling tight but major pain has eased, unfortunately I think due to how it has been forcing me to walk I have major pain in my front right shin, to the point I can barely walk, one thing after another but just need to be sensible and crack on. I was planning on some just the bar squats today but leaving it until the shin feels better, until then I'm getting on the rolling big time to loosen stuff up. Todays session- Paused Bench - Smolov Jr 60kg x 10 80kg x 10 100kg x 5 120kg x 3 120kg x 3 120kg x 3 120kg x 3 120kg x 3 120kg x 3 120kg x 3 120kg x 3 120kg x 3 120kg x 3 total rep/weight pb Decent enough, injuries made it tough getting into and out of position but the triples were all fast and easy enough, could have done 20 sets of these triples but unusually for me I am sticking to the plan. Rest periods were also short I should note. Negative Bench Press 150kg x 1 160kg x 1 160kg x 1 160kg x 1 160kg x 1 150 felt very light in the hands an both weights were lowered slowly with a mid way pause and a pause just off the chest. 160 felt easy to unrack and comfy tbh, just need to press it back up now! Seated Dead Strict Press - 60 sec rests 60kg x 10 80kg x 3 80kg x 3 80kg x 3 80kg x 3 80kg x 3 80kg x 3 80kg x 2 total rep/weight pb Went nicely but faded a bit towards the end, aim was 5x3 so to get 6x3 plus a double was a bonus, i'll build these to 5x5 then up the weight or try a new max, be nice to get a 100kg dead press while injured, should mean my standing strict will have gone up too. Cable Lateral Raises - 60 sec rests 5kg x side x 15 5kg x side x 15 5kg x side x 15 Quite enjoyed these, need to put on a bit more weight but 15 is a bit much so i'll put a 5kg dumbbell on next time I do them. Standing Double Bicep Pose Curlz! 15kg a side x 20 25kg a side x 10 35kg a side x 10 35kg a side x 9 35kg a side x 6 35kg a side x 6 One of the more fun curls I have tried, done in front of the mirror so I could admire myself while doing them lol! Not me at all but worth throwing in for a bit I guess, I'd rather be deadlifting! Came home and did a little stretching and rolling, still in a ton of pain, to the point putting my socks on is tough but I'm getting work in and hopefully on the road to recovery. Sunday will see me benching....again and dead stricting....again and maybe some very very light squats or even BW squats if my right leg improves and then possibly some more leg isolation stuff next week.

EllD90		...	21-03-2014 @ 12:47
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245 620.0 kgs @ 120kgs UnEq	Nice session Ox, and it looks sensible which is the more important thing. Life is sad with no squats/deads, I'm in the same boat with an injury Hopefully no lower body compounds will = BIG BENCH.

Oxman		...	21-03-2014 @ 14:33
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330 765.0 kgs @ 92.9kgs UnEq	EllD90 said:Nice session Ox, and it looks sensible which is the more important thing. Life is sad with no squats/deads, I'm in the same boat with an injury Hopefully no lower body compounds will = BIG BENCH. Thnaks mate, yes oddly for me I am being sensible, next week I will do some bar only safety squat bar squats and considering running some 14" deads as they won't activate my hip much, we'll see - toddler steps for now apart from bench! Sorry to hear your injured too mate, we'll make it back no doubt!

DrD		...	21-03-2014 @ 16:28
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Great work mate, just watch loads of extra pressing once smolov kicks in and the volume catches up. Although given your normal sessions and recovery, normal humam parameters may not be applicable... Be good to see what u get from smolov jr, i may start it in two weeks after next comp

Oxman		...	22-03-2014 @ 17:37
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330 765.0 kgs @ 92.9kgs UnEq	DrD said:Great work mate, just watch loads of extra pressing once smolov kicks in and the volume catches up. Although given your normal sessions and recovery, normal humam parameters may not be applicable... Be good to see what u get from smolov jr, i may start it in two weeks after next comp Thanks mate, appreciated, I'm only doing more pressing if still feeling fresh and tbh even after the 10x3 day yesterday I felt good for more pressing, I know it will be getting tougher though so will watch how I go. I programmed an every day max too - 7.5kg under my PB so should be ok for a bit, possibly extending this to 4-6 weeks all being well too, hoping along with the other bits I'm adding in I should go over 150, dream lift is a paused 160 but think they may be a bit hopeful!

Oxman		...	23-03-2014 @ 13:35
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330 765.0 kgs @ 92.9kgs UnEq	Paused Bench - Smolov Jr 60kg x 10 80kg x 10 100kg x 6 100kg x 6 100kg x 6 100kg x 6 100kg x 6 100kg x 6 Easy session, plenty more there, nice to nail form though and practice my technique. Left pressing there as I have 107.5kg x 8 sets 7 sets of 5 then doing some strict overhead and maybe some heavy negatives or RAM work or maybe reverse band stuff, i'll see how I feel. Back was easing a bit by this point so.. Safety Squat Bar Squats 25kg x 10 no pain so... 65kg x 5 65kg x 5 65kg x 5 65kg x 5 65kg x 5 Very pleased, zero pain and effortless, back on the come back trail. These actually seemed to free my injured area up a ton. Deficit Deads 60kg x 10 no pain so... 100kg x 5 100kg x 5 100kg x 5 100kg x 5 100kg x 5 Again happy, zero pain and effortless, didn't think I'd be back deadlifting and squatting albeit very lightly this quick, just not taking any risks and I will be progessing very slowly. These felt good and again seemed to aid my injured area. Cable Double Pose Curls 35kg a side x 15 rep pb!! 35kg a side x 10 35kg a side x 8 drop 25kg a side x 6 Loving these curls lol! Hammer Strength Low Row 110kg x 9 rep pb 110kg x 7 110kg x 7 110kg x 6 drop 80kg x 6 80kg x 10 Felt great, going to experiment with some lighter weights and push 15-20 reps a set too. Reverse Pec Dec 65kg x 13 rep pb drop 55kg x 6 65kg x 12 drop 55kg x 6 drop 45kg x 7 Again really enjoying these, hits rear delts like nothing I have used before. Good session, injury starting to feel a bit better, on less painkillers now and feels good to be slowly coming back on squatting and deadlifting. Made a big decision past few days - I am fully retiring from strongman, done with it now as fed up with it injuring me. I am still aiming to increase the big 4, long term goals of a 227.5kg squat, 182.5kg bench, 300kg deadlift and 125kg strict press before I'm 40 are still there but I will also be trying following bodybuilding training after my main heavy lifts and getting plenty of conditioning in there too so continuing to try and tighten up to look a little more like a bodybuilder at the same time. I guess I'm going to be combining powerlifting and bodybuilding when I'm healed/finished smolov. Outline of new/old plan is something like: Sunday Strict Press - Ox Singles/doubles/triples Hammer Strength Incline Press - 6-15 reps Seated Dumbbell Press - 6-15 reps Lateral Raises - 6-15 reps 15 mins hard conditioning Monday Deficit Deads - 531 then Ox Singles Front Squats - Max 5 then 3 then if ok 1 max then Ox Singles/doubles/triples Paused Chins - Ox triples Hammer Strength Low Row - 10-20 reps Reverse Pec Dec - 10-20 reps 15 mins hard conditioning Wednesday Paused Bench - Ox singles/doubles/triples RAM Paused Bench - Ox singles/doubles/triples Dumbbell Incline Press - 6-15 reps Cable Crossovers/pec dec/flyes - 10-20 reps Hammer Strength Tricep Extension - 10-20 reps 15 mins hard conditioning Friday Safety Squat Bar Squats - Max 5 then 3 the if ok 1 rep max then Ox singles/doubles/triples SLDL - Ox doubles/triples Hack Squats - 15-25 Seated Hammer Strength Calf Raise - 10-20 reps Cable double pose curls - 10-20 reps 15 mins hard conditioning Motivation flowing back, going to heal up and get stronger and leaner and faster.

JohnGym		...	23-03-2014 @ 13:43
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Nice session mate. Good call too on the strogman decision I reckon. Life is too short to be constantly broken by a hobby.

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