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| Oxman |  | ... | 27-12-2011 @ 09:34 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 32 mins fasted cardio - 15 mins of HIIT in the middle. | ||
| Oxman | | ... | 28-12-2011 @ 08:28 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 32 mins fasted sscv Pressing later, new axle time! | ||
| Oxman | | ... | 28-12-2011 @ 12:32 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Axle clean and push press (clean on 1st rep) 31.5kg x 10 56.5kg x 5 66.5kg x 1 76.5kg x 1 86.5kg x 1 PB 91.5kg x 1 PB 96.5kg x 1 PB 86.5kg x 1 rep PB (for axle and oly bar) Well that was tough! I managed continental cleans from 91.5kg - struggling with technique, going to take a while. On a axle my clean is weaker than my press - far harder than oly bar. The continentals exhaust me and make the press alot tougher. PB with oly bar is 105kg so as soon as i nail these cleans i should progress ok, gonna take a while though i think! Was pretty tired following these. Axle clean and strict press (1st rep clean) 76.5kg x 2 Rep PB 66.5kg x 4 66.5kg x 3 Even striicts felt tougher on the axle, rep pb on oly bar is 75kg x 4 so not too far off, a few weeks should see improvements. Axle speed push press (1st rep clean) 66.5kg x 2 66.5kg x 2 66.5kg x 2 66.5kg x 2 66.5kg x 2 Moved very fast, should help my maximum with time. Bench Press 105kg x 2 105kg x 2 Still below failure, building at 2.5kg a week. Cable rope pushdowns 30kg x 11 30kg x 8 Cable overhead rope extension 20kg x 10 20kg x 8 Good session but much work to be done - that axle has kicked mt arse! | ||
| Oxman | | ... | 30-12-2011 @ 15:19 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Week 5 Phillipi Squat Routine De-load week 1 Squat 80% desired max 75kg x 10 105kg x 5 125kg x 1 145kg x 1 160kg x 3 160kg x 3 160kg x 3 3 sets of 3 easy work sets, felt good. Speed squats 65% desired max 130kg x 3 130kg x 3 130kg x 3 Again 3 easy sets, nice tight form, really pleased with how my forms improved. Paused Deep Squats 125kg x 5 PB 127.5kg x 5 PB Felt pretty easy, getting easier by the week, feel very good, hopefully help my deads and squats these. Wide Stance Good Mornings 132.5kg x 5 PB 132.5kg x 5 Very pleased with these, feels like there is more there too, i'll go with 135kg next week. Hip thrust Press 31.5kg x 15 61.5kg x 10 76.5kg x 7 PB 76.5kg x 6 Liking these alot - ala Kevin Nee Style, need to perfect form over the coming weeks but should have some good strongman carryover. Finished with a load of axle continental cleans, practicing hand switch and pop off the shelf. Feeling better about them but will take alot of practice. Unlike with an oly bar i can press more than i can clean! Very annoying! Good session, new dead and axle press routines begin next week. | ||
| Oxman | | ... | 01-01-2012 @ 18:40 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Events Session Axle clean and Press (All cleans continental) 61kg x 5 (1st rep clean) 71kg x 1 81kg x 1 91kg x 1 91kg x F 91kg x F 91kg x F 81kg x F 71kg x 1 71kg x 1 71kg x 1 81kg x F 71kg x 1 61kg x 2 cleans only Frustrating! Pressing this weight is easy but struggling with continentals. When i went back to the 71kgs a light flicked on and i think i've nailed the technique . I have a video of a 71kg continental clean i'll post up later. I was so confident i went back to the 81kg with a view to working back up but i was pretty tired by then, still not fully recovered from stomach probs. Hopeful of getting back over 100kg now! Bruised chest to prove i worked hard today! One arm dumbell clean and press 32kg x 5 right arm 32kg x 5 left arm 42kg x 3 right arm PB 42kg x 5 left arm PB First time i've tried, (no circus dumbell to practice with yet), got form down well on the last set and had loads left in the tank. Need a proper circus dumbell 55kg + really. Pleased with these though - its a start. 100kg sandbag loads - 4' platform 100kg x 5 PB 100kg x 5 Feeling easier, moving to a higher platform next week Farmers Holds 108kg x 30 secs PB Good session, much to work on but considering not been feeling 100% i'll take it. | ||
| Oxman | | ... | 01-01-2012 @ 18:41 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | New routine, some the same, some changes: Tues Ortmayer routine for deads Front Squats Barbell Row Chins Bicep Work Abs Thurs Ortmayer Routine for Axle clean and press Oly Bar Strict Press Oly Bar Seated Overhead Lockouts Bench Tricep Ex Fri Phillipi Routine for Squats Paused Squats Wide Stance GM's Hip Thrust Press/Kneeling deadlifts Axle Clean Practice Abs Sun Events | ||
| Oxman | | ... | 01-01-2012 @ 20:03 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | My continental clean from today, only light weight of 71kg fimed though. Anyone have any comments/ways to improve, need help here lol! http://www.youtube.com/watch?v=Aj1sw8xJljw&feature=youtu.b... Lol at wifey getting over excited about it! | ||
| Oxman | | ... | 02-01-2012 @ 09:13 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 30 mins fasted am cardio | ||
| mrbeige | | ... | 02-01-2012 @ 22:09 |
 I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Nice session bud! I reckon your continental tech will improve as the weight goes up actually. | ||
| Oxman | | ... | 03-01-2012 @ 19:24 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | mrbeige said:Nice session bud! I reckon your continental tech will improve as the weight goes up actually. Cheers Stu, hopefully it will do, i think i've got it right in my head now so we'll see how it goes! | ||
| Oxman | | ... | 03-01-2012 @ 19:25 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Week 1 Ortmayer Deadlift Routine Deadlifts 75kg x 5 125kg x 5 165kg x 1 70% max (4's) 180kg x 4 180kg x 4 180kg x 4 180kg x 4 80% max (doubles) 205kg x 2 205kg x 2 70% max (minimum 8) 180kg x 11 Rep PB Pretty pleased with this, feeling easy at the moment, next week 80% sets cut to 1 and a 90% double put in before the 70% end set. If acheive all reps which i should do reps upped by 5kg ontop of given %'s. Strange routine as your doing speed work prior to the heavy sets, that 70% rep set at the end certainly gets you puffing. Looks like a good programme for strongman, we'll see, the Phillipi routine is a tough act to follow! Front Squats 75kg x 5 105kg x 5 125kg x 3 Rep PB 125kg x 2 Now done to a much lower mid point, much tougher but hopefully more effective. Still fcking hate them though but needs must. Barbell Row 75kg x 5 95kg x 5 120kg x 5 PB 125kg x 4 Felt pretty good, elbows not feeling too bad during these, re-habs helping. Wide Grip Chins B/W + 5kg x 3 B/W + 5kg x 3 Starting light and adding 2.5kg a week, made elbows twinge a bit though. Finished with a load of re-hab work for my golfers elbow which i appear to have in both elbows now  did a lot of bicep work and stretching and felt the best they have in weeks after. This niggly injury is a pain in the arse now tbh but hoping the re-hab will sort it out. Then did a load of heavy to light ab work to completely finish. Good session, new Ortmayer routine made a nice change, have to see how i progress on it, with luck i will be able to work upto 250kg - 255kg double at least and maybe 210kg x 10 on the final set. Doing the Ortmayer routine for my Axle clean and push press thursday too then my usual Phillip routine Squat workout Friday and back to events on Sunday. Quite a brutul routine but nutrition been upped and cleaned up so hoping for the best. Hoping the additional AM fasted cardio will help recovery too. | ||
| Oxman | | ... | 04-01-2012 @ 07:29 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 35 mins fasted sscv | ||
| Oxman | | ... | 05-01-2012 @ 07:28 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 40 mins fasted sscv | ||
| Oxman | | ... | 05-01-2012 @ 16:13 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Week 1 Ortmayer Axle Continental Clean And Push Press Axle clean and push press Axle x 10 70% 66kg x 4 66kg x 4 66kg x 4 66kg x 4 80% 76kg x 2 76kg x 2 70% 66kg x 8 Not happy with these, the push is massively easy but continentals need work. Oly Bar Clean and Push Press 75kg x 10 95kg x 3 =PB 100kg x 1 100kg x F Feeling weak but bar feels like a toy compared to axle! Oly Br Strict Press 75kg x 3 75kg x 3 Feeling weak, dunno why. Bench 75kg x 10 95kg x 5 107.5kg x 2 107.5kg x 2 107.5kg x 2 Easy work so continue to build Overhead rope extensions 25kg x 9 25kg x 8 25kg x 7 Average session at best, feel weak as a kitten for some reason. I think i'm dumping the Ortmayer for axle as push is easy its the clean i need to nail so going back to normal oly bar pushies next week with maxles on event day. This way i can work on my continentals and continue to increase my overhead work. I think if i can clean it on axle i will then be avle to press it. | ||
| Oxman | | ... | 05-01-2012 @ 18:39 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Changing press routine next week to: Oly Bar Clean and Push Press 5 sets 1-5 reps MAYBE 5-6 sets of speed presses Axle Continental Cleans 5 sets Seated oly bar Lockouts Bench Tricep Work Then Maxle work and circus dumbell work on events day. I think the Ortmayer routine will work well for my deads but i'm in the position of having a weak continental as opposed to press so its pointless as it stands. It would work ok for oly bar work but axle is what i have to improve. Very tough move to master this continental cleaning! My chest is badly bruised at the mo! | ||
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