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| Oxman |  | ... | 07-12-2011 @ 07:41 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 20 mins fasted sscv | ||
| Oxman | | ... | 08-12-2011 @ 08:14 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 30 mins fasted sscv Week 7 Phillipi Deadlift Routine later. | ||
| Ben_F | | ... | 08-12-2011 @ 09:59 |
 vegetarian with a big deadlift - who would have thought... Member 340, 13300 posts SQ 315, BP 190, DL 350855.0 kgs @ 110kgs UnEq | PB's still flying! Good stuff, fair play for cracking straight into the new routine after maxing out on the squat!  | ||
| Oxman | | ... | 08-12-2011 @ 11:38 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Ben_F said:PB's still flying! Good stuff, fair play for cracking straight into the new routine after maxing out on the squat! Thanks mate, wanted a head start on it so thought why not?! So now running Phillipi routine for deads & squats, 3 weeks left of the deadlift routine then moving on to the ortmayer magnusson deadlift program to try and keep progress going. Now all i need is for my overhead work to catch up! PB'ing it every week so shouldn't complain! | ||
| Oxman | | ... | 08-12-2011 @ 11:38 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Week 7 Phillipi Deadlift routine Deadlifts 90% desired max 75kg x 5 125kg x 3 175kg x 1 205kg x 1 225kg x 4 (only 2 required for programme) rep pb Pleased with these, the first 2 felt silly light, actually touch and goed them - silly really as i think another rep could have been there if re-set each time on all reps, still 225kg x 4 gives an estimated max of 255kg so well on target i think but until its pulled its all guess work. Speed deads 75% desired max 187.5kg x 3 187.5kg x 3 187.5kg x 3 Felt like nothing, messed with foot spacing to bar to find my best position. I have been having bar 'cut' through foot but tried with tight to shin from the start at stand up and felt a bit better, not much in it up every little helps. I'll keep trying to see if it helps. Got cocky and decided to try a max attempt, despite back being pre fatigued! 247.5kg x F lol! Flew to just under knees then died, definately there when fresh! Tantalisingly close to my goal!! Nice to try anyway! Shrugs 70% current dead 160kg x 5 pb 160kg x 5 Felt ok, not sure they do a vast amount for my deadlifts if i'm honest but its in the programme so for this 1st cycle i'll keep them in. 14" Deadlifts 215kg x 2 215kg x 2 Just wanted to add a bit more in, back giving out but ground out a few more reps Bent Over Row 110kg x 5 PB 112.5kg x 5 PB Bicep/elbow injury playing up a bit but re-hab starting to help - easy PB's. 115kg easy there when injury gone. Pretty shot by this point so.. Reverse grip chins BW + 10kg x 5 BW + 10kg x 5 Finished with 25 sets of standing ab rope crunch, reps from 50 down to 5. Good session despite feeling ill, got desired result so happy. 250kg deadlift on its way in 3 weeks! | ||
| Oxman | | ... | 09-12-2011 @ 11:37 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Phillipi Squat Routine Week 2 Squats 80% desired max 75kg x 5 105kg x 3 125kg x 1 145kg x 1 160kg x 2 Comfy 2 reps this week, despite huge doms/soreness in lower back. Well below failure. Speed Squats 65% desired max 90 second rests max 130kg x 3 130kg x 3 130kg x 3 130kg x 3 130kg x 3 130kg x 3 130kg x 3 130kg x 3 Nice fast reps, very pleased with my squat technique it feels finally to be getting alot better, remembering all the things i need to and its making the lift feel alot easier. The second 4 sets got actually faster and cleaner than first 4, back eased right up too. Very deep paused squats - 3-5 seconds dead stop at the bottom 110kg x 5 PB 115kg x 5 PB First time done so i'll claim them as pb's! Starting light with these to get form right and ensure a good explosion out of the hole. I feel these will help me alot with my sticking point, they feel really good, definately a keeper. Wide Stance Arched Back Goodmorning 120kg x 5 PB 120kg x 5 Comfy reps and good stretch on the hamstrings, upping weight next week if the squats don't destroy me too much. Paused Floor Log Press 80kg x 5 107.5kg x 5 PB 110kg x 3 PB 105kg x 7 rep pb 105kg x 5 Felt good today, really worked shoulders/triceps and chest very well, still hurting now. I make sure to keep legs straight out so all the work is on the pressing muscles. Finished with loads of hanging leg raises. Re-hab for elbow and some stretching. Very productive workout, particularly happy with my squatting, its quickly improving, i think 200kg will be a minimum after these 10 weeks. | ||
| JC | | ... | 09-12-2011 @ 11:44 |
 technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | Training looks very good mate....PBs a plenty! | ||
| Oxman | | ... | 09-12-2011 @ 11:56 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | JC said:Training looks very good mate....PBs a plenty! Thanks mate, my comeback is going okay! With luck i'll pull my 250kg deadlift at the end of the 10 week cycle in 3 weeks, the phillipi routines really worked for me. | ||
| Oxman | | ... | 11-12-2011 @ 10:55 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Feel like s**t from illness but did a load of lightish sets of clean and split jerks with axle trying to perfect form, getting there with the jerks but need to practice my cleans with axle as they are crap, need to learn the continental clean, not very easy with no belly! No more event work today, coughing guts up and energy shot. | ||
| Oxman | | ... | 12-12-2011 @ 09:20 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 20 mins fasted sscv | ||
| Oxman | | ... | 13-12-2011 @ 13:29 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Tough session today, feel terrible, probably shouldn't have trained but cut back alot and got some work done. Barbell clean and push press (clean on 1st rep) 25kg x 10 55kg x 5 75kg x 1 85kg x 1 95kg x 3 REP PB 107.5kg x massive fail! break to cough and vomit lol! 95kg x 2 Well a suprise rep pb, 5 reps easily there when healthy - only stopped due to no lung function! 107.5kg was a no go this week, couldn't even clean it! Raw power not there today. Barbell clean and strict press (clean on 1st rep) 75kg x 4 REP PB 85kg x f 75kg x 2 Again a small pb, 85kg there when healthy for certain but just lacking everything today. Hopefully i can shake this off by thursday for my deads, worst session for weeks today but amazed i got 2 rep pb's considering i feel like death lol. | ||
| Oxman | | ... | 15-12-2011 @ 17:26 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Still feeling about 80% but got session done. Was meant to be week 8 of Phillipi routine but decided to go for my desired max PB. Deadlifts 75kg x 5 125kg x 3 175kg x 1 205kg x 1 230kg x 1 250kg x 1 LIFETIME PB!!! 252.5kg x f 220kg x 4 Went for it and got it, nice easy clean rep, no hitching, no slow down, very very happy!! 252.5kg will go next week easily, failed below knees, i think 266kg could be there in a few weeks. Massively pleased with how the phillipi routine has worked. Speed deads 70% max dead 175kg x 3 175kg x 3 175kg x 3 Easy fast reps. Stiff legged deadlifts 205kg x 5 PB 205kg x 5 Pleased with these, felt pretty comfy , more there i think, maybe 210kg next time. Barbell Row 115kg x 5 PB 115kg x 5 Injury not playing up too much, bit of pain but ok. 117.5kg next week i think. Another PB. Barbell Cleans 75kg x 5 75kg x 5 75kg x 5 Added in, will be doing these on axle when i get it for xmas and increasing each week, changing to continentals when i have to. Ab work - loads of standing rope crunches. Awesome session considering how ill i've felt, finally got my first goal of 250kg now onwards to 272.5kg!! | ||
| mrbeige | | ... | 15-12-2011 @ 22:05 |
 I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Awesome work dude! Bet your chuffed with the 250, and it's a couple of weeks early on the Phillipi program! | ||
| Oxman | | ... | 16-12-2011 @ 09:23 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | mrbeige said:Awesome work dude! Bet your chuffed with the 250, and it's a couple of weeks early on the Phillipi program! Very happy mate! I reckon if i'd have gone for it on week 6 instead of the 245kg i would have got it then. The Phillipi routine certainly has worked well, if i manage 255kg in the next few weeks that will be a 27.5kg increase on my max. Unsure if i should run this programme again with a 10kg desired max increase or try the Ortmayor routine. Not sure what will yeild the best result. Got to be a little careful as i'm runnin gthe Phillipi routine for squat at the moment too so alot of work being done. | ||
| Oxman | | ... | 16-12-2011 @ 15:29 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | RIGHT! If i make 255kg in the dead in next few weeks, i am going all out on the Phillipi routine again - setting my desired max at 272.5kg. If i don't make it i'll be doing the Ortmayer routine which isn't quite as taxing. If i can manage to run this programme again remains to be seen but i think its worth a shot. Its a ton of very hard graft expecially as i'm running a Phillipi Squat routine at the same time but i reckon i can pull it off. With luck i can go into the summer with a 272.5kg dead, a 210kg squat and 115- 120kg axle. I'm not backing off over xmas as i have in the past, going to keep hammering the training out and see how far i can push my gains over the coming 4 months and then beyond! | ||
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