Jamie's Log..

Lovely squats and strong log

He gave me a couple of things to do. I'll get some vids if you like, as it'd difficult to explain.

Thanks adam



Really?! Olive oil is expensive though, but I don't plan on doing stones regularly


Morning bodyweight 16 stone 8 lb = 105.3 kg

White spirit for tacky, that's the only thing I've used so far and it was great.

/

Thanks guys. Will probs stick with wd-40 now that I've got a supply of it

Strict Press:

40 kg x 5
62.5 kg x 5

85 kg x 5 PB
85 kg x 4
85 kg x 4
85 kg x 4
85 kg x 4

First Set:



Squat:

60 kg x 5
100 kg x 5

At this point a lad asked if he could work in (his first ever squat session, so I showed him a few things)

142.5 kg x 5

185 kg x 4 PB
200 kg x fail



After the 185 set, the lad said he was feeling a bit faint, and asked me if I would go reception and get him a sugary drink. I asked him to wait 5 mins until I squatted the 200 single. A minute later he said he had collapsed before and he was feeling really bad, so I walked with him to the vending machine. Barely a few paces later and he collapsed, luckily I caught him on the way down. Staff came over, and he was OK in the end, and drove home. I felt like a bit of a dick for not getting him a drink when he asked (especially when he filmed my 185 set), so that affected my mood a bit, causing me to fail 200.

DB raise:

18 kg x 8 for 3 sets

Lateral Raise:

12 kg x 8 for 3 sets

Upright row:

40 kg x 8
45 kg x 8
50 kg x 8

Facepulls

2 hours 5 min

Bench:

60 kg x 5
90 kg x 5

112.5 kg x 5 PB
112.5 kg x 5
112.5 kg x 5

Volume PB, had a great spotter today

Deadlift:

Ortmayer / Magnusson Routine Week 1

70 kg x 5
120 kg x 4

170 kg x 4
170 kg x 4
170 kg x 4
170 kg x 4 - all doh

195 kg x 2 belt
220 kg x 2

170 kg x 8 (strap, belt off)

Banged out the backoff 170 set rapidly with no rest between reps like a boss. Plenty left in the tank. Straps for everything after this as nail was bleeding.

SLDL:

70 kg x 2
110 kg x 2
150 kg x 5

DB Row:

f**ked about with an EZ bar for this, really awkward, then used an oly bar - perfect for the job

55 kg x 8
60 kg x 8

Barbell Curl:

42.5 kg x 8
42.5 kg x 8
42.5 kg x 8

Volume PB, 2 min rest between sets

2 hours 10

Lots of volume, nice work

isn't week 1 of ortmeyer 70% 4x4 then 80% 2x2 ?

Thanks

Yes, well noticed, but I thought that a top set of 195 2 x 2 would have been far too easy and the waste of a good session

If I don't make progress on this routine I can't blame Mr Ortmayer now

I have a question mate.

You have added 40kg to your Deadlift since this time last year. What do you attribute those gains to? It's great progress.

Thanks

I started deadlifting in Nov 2010, at 90 kg x 5, adding 5 kg a session every week. This worked until 155 x 5 (March 2011) because I hadn't heard of chalk

Then when I got chalk, it starting climbing at the same weekly rate until 200 x 5 (Sept 2011). I f**ked about with deloads and 5/3/1 until Dec 2010, but still couldn't get past 200 x 5. So I'd say this was the point where newbie gains ceased for me. I pulled 230 x 1 in Jan 2012 for what its worth.

For my first strongman comp, it had a 15" deadlift for reps, so I only pulled from 15" from Jan 2012 to March 2012. First session back after the comp I pulled from the floor, and managed the elusive 200 x 6. I was ecstatic !

Then I just went back to a top set of 5 once a week, adding 5 kg. Got to 215 x 5, stalling at 220 x 4 and a half reps! Then I tapered down and pulled 250 in May 2012.

So I'd say out of the 40 kg gain on my DL since Sept 2011, 20 kg was still due to newbie gains, and another 20 kg from training 15" rack pulls for 8 weeks.

Although I haven't pulled a deadlift PB since May

/

I think my max strict would be 97.5 kg at the moment.

But I will press 100 very soon

You must be easily capable of it now I should think?

/