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| Oxman |  | ... | 17-12-2011 @ 14:54 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Phillipi Squat Routine Week 3 Squats 80% desired max 75kg x 5 105kg x 5 125kg x 3 145kg x 1 170kg x 2 2 Nice easy reps, onwards to 180kg x 2 next week with luck. Speed Squats 70% desired max 90s rest intervals 140kg x 3 140kg x 3 140kg x 3 140kg x 3 140kg x 3 140kg x 3 Very happy with these, vastly improving my form, getting the idea of throwing hips forward to lock it out, never got it before for some reason. Can feel glutes/hams activating far more than i used to. Deep paused squats 4 second weight off pause on pins 117.5kg x 5 PB 117.5kg x 5 Much more explosive on second set, felt better. 120kg next week. Axle Zercher Squats 67kg x 5 87kg x 5 97kg x 5 107kg x 5 PB Mmm...weight feels like nothing but pain in arms, even with axle is bad. Take a while to get back into these i think. If i can take the pain i will soon be up to 120-140kg region i think. Doesn't aggrevate injury too bad either so i'll slowly progress on these i think, don't like them though! Wide Stance arched back Goodmorning 125kg x 5 PB 130kg x 5 PB Well and truely finished off my hamstrings, easy PB's. Head wasn't into this today, still not 100% well and only had 3 hours sleep due to little one but it was got done so all good. | ||
| Oxman | | ... | 19-12-2011 @ 09:53 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 25 mins fasted sscv | ||
| Oxman | | ... | 20-12-2011 @ 16:26 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Deadlifts 75kg x 5 125kg x 5 175kg x 3 215kg x 1 235kg x 1 255kg x 1 PB!! PB!! PB!! GOT IT!!! Wasn't confident i would tbh but i got it!! Flew to knees then slowed down but ground it out ok! True maximum there i'd say. SO SO pleased with this, nice early xmas present!! Max 20th Sept '11 : 227.5kg Max 26th Oct '11 : 245kg Max 15th Dec '11 : 250kg Max 20th Dec '11 : 255kg Pleasing progress. I will now embark on another Phillipi Cycle with desired max of 270kg i think for the next 10 weeks. Stoked with this progress! Power Clean Position Front Squats 75kg x 5 PB 85kg x 5 PB 90kg x 5 PB A fair way below my front squat max but PB's in this position, feels very tough on wrists but a good carry over for my pressing i guess. Not sure if i should carry on with them or go back to my other position that is more comfy. Pleased with these though, despite pain. Stiff Legged Deadlifts 207.5kg x 5 PB 210kg x 5 PB Felt very good, i shall be hammering these more and more to help my weak point. Feels like there is alot more there. Barbell Row 117.5kg x 5 PB 117.5kg x 5 Injury playing up a bit but getting less each week. Nice PB and back was worked very well with them. Wide Grip Chins B/W x 5 B/W x 5 Had it by this point but got a bit more lat work in. Ab work Loads of standing rope crunches Finished with streching and golfers elbow re-hab. Excellent session, strength soaring, very very happy, now in pain! | ||
| Ben_F | | ... | 20-12-2011 @ 16:29 |
 vegetarian with a big deadlift - who would have thought... Member 340, 13300 posts SQ 315, BP 190, DL 350855.0 kgs @ 110kgs UnEq | Congrats on the deadlift PB, great progress. | ||
| mrbeige | | ... | 20-12-2011 @ 16:52 |
 I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Fecking awesome lifting Dave, excellent skills. I did say you'd do it....  | ||
| Oxman | | ... | 20-12-2011 @ 17:23 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Ben_F said:Congrats on the deadlift PB, great progress. Cheers Ben, getting close to my 600lb first goal. | ||
| Oxman | | ... | 20-12-2011 @ 17:23 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | mrbeige said:Fecking awesome lifting Dave, excellent skills. I did say you'd do it.... Cheers Stu! I did doubt myself a little tbh but massively pleased with my deadlift progress! | ||
| Oxman | | ... | 22-12-2011 @ 08:35 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 25 mins fasted sscv Pressing later. | ||
| Oxman | | ... | 22-12-2011 @ 15:34 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Pressing didn't go well. Feeling burned out tbh. Resting up now until after xmas and hopefully come back stronger. | ||
| Oxman | | ... | 23-12-2011 @ 16:46 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Well after all i said yesterday i gave in to my addiction and i trained. I was feeling good today, xmas spirit must have spurred me on! A few glasses of it last night lol! This genuinely is it now till wednesday....probably! Week 4 Phillipi Squat Routine Squats 90% desired max 75kg x 5 105kg x 5 125kg x 1 145kg x 1 165kg x 1 180kg x 2 nice deep easy reps PB! Really pleased as max was 185kg x 1 - this gives predicted max of 195kg and i reckon a 3rd rep was there which would give a predicted 200 max. Well on course for 200-205kg come week 10-11. Love these routines, tough but are working great! Speed Squats 75% desired max 90 sec rests 150kg x 3 150kg x 3 150kg x 3 150kg x 3 150kg x 3 These felt really good, technique improving week on week. I think the speed sets in the Phillipi routine contribute greatly to the effectiveness. Very Deep Paused Squats 120kg x 5 PB 122.5kg x 5 PB Building nicely now, feels like it builds a ton of power, first few reps feel like nothing. last 2 get real hard. Going to 125kg x 5 next week. Seated paused barbell press added these in due to yesterdays epic fail, just to tide me over until axle pressing next week. 55kg x 10 65kg x 5 75kg x 4 rep pb Right shoulder twinging a bit so left it there and did a load of dislocations, felt way better, them more re-hab for golfers elbow. Great session, now time for a beer and mince pie! | ||
| Oxman | | ... | 24-12-2011 @ 09:57 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 25 mins fasted sscv | ||
| shanejer | | ... | 24-12-2011 @ 10:04 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | Great work mate. I like that routine used it when I hit 290 | ||
| Oxman | | ... | 24-12-2011 @ 10:10 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | shanejer said:Great work mate. I like that routine used it when I hit 290 Cheers mate, i had a 240kg dead when 19+ stone before accident so some of this is muscle memory i guess but fact is in spetember 227.5kg dead was tough and pulled 255kg 9 weeks later! Routine works well i think! Hoping it can do the same for my crap squat, need it well over 200kg, my best was 220kg in a suit but want that raw next year. Not sure how running it 2 times in a row for deads will work but setting desired max at only 10kg above current so hoping it works. Really want a 600lb pull next year. Cheers for comments mate. | ||
| shanejer | | ... | 24-12-2011 @ 10:23 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | I ran it twice and it didnt work for me second time round. Started missing doubles early on! I'd recommend pulling from different heights after for a change if you've not done that before | ||
| Oxman | | ... | 24-12-2011 @ 10:26 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | shanejer said:I ran it twice and it didnt work for me second time round. Started missing doubles early on! I'd recommend pulling from different heights after for a change if you've not done that before Yeah i've heard mixed reviews of second attempts, i just really wanted to get to 600 as soon as possible but it may be a good idea to go for maybe a 15" dead for a change. It is a massively taxing system isn't it but i guess thats why it works! Cheers mate | ||
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