Ox's Journal Of Insanity
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| vausie |  | ... | 31-01-2013 @ 18:49 |
 in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | do you have any comp plans this year mate ? | ||
| Oxman | | ... | 31-01-2013 @ 18:58 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | vausie said:do you have any comp plans this year mate ? Hoping to do my first PL comp mate with the GBPF- The 24th November: West Midlands Open. Half toying with the under 105kg Midlands Strongman comp but not really as i don't train events anymore! | ||
| Daws87 | | ... | 31-01-2013 @ 19:00 |
 ⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250652.5 kgs @ 143kgs UnEq | Quality session bud  | ||
| OwenL | | ... | 31-01-2013 @ 19:02 |
 has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270630.0 kgs @ 82.2kgs UnEq | Daws87 said:Quality session bud There must be a PL comp before fookin November?  | ||
| Oxman | | ... | 31-01-2013 @ 19:02 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Daws87 said:Quality session bud Cheers matey! | ||
| Oxman | | ... | 31-01-2013 @ 19:04 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | OwenL said: There must be a PL comp before fookin November? Don't want to travel very far tbh mate plus i need to get my squat better as at the moment its an embaressment! Still tempted my a untrained for strongman comp! | ||
| DomRedshaw | | ... | 31-01-2013 @ 19:29 |
 Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255627.0 kgs @ 88kgs UnEq | lovely work. generally for speed work id say 75% is too high, probably better to start too light than too heavy IMO. i usually start with 50% n build it up 5kg a week which soon adds up anyway | ||
| vausie | | ... | 31-01-2013 @ 19:37 |
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | DomRedshaw said:lovely work. generally for speed work id say 75% is too high, probably better to start too light than too heavy IMO. i usually start with 50% n build it up 5kg a week which soon adds up anyway i agree 75% is too heavy for speed work imo | ||
| Oxman | | ... | 31-01-2013 @ 19:54 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | DomRedshaw said:lovely work. generally for speed work id say 75% is too high, probably better to start too light than too heavy IMO. i usually start with 50% n build it up 5kg a week which soon adds up anyway Cheers Dom. I don't want the 5 x 5 deads to be speed work mate. I do my speed deads on tuesday against bands. I'm after a 2nd deadlift day with steady progression with plnety of volume i can steadliy increase in weight. I'm thinking of starting with 70% of 272.5kg (190kg) for 5x5 and increasing 2.5kg a week until i'm hitting 80% 5x5 a week, by which time my other deadlift day on tuesdays should see my top set hitting 265kg x 3. I think if i'm hitting 5x5 with 220kg and tripling 265kg on the other day my 1rm will be close to 290kg. Whatcha think? Its alot of work but i'm used to heavy deads twice weekly as well as squatting. | ||
| Oxman | | ... | 31-01-2013 @ 19:55 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | vausie said: i agree 75% is too heavy for speed work imo Yeah when i'm doing it against bands i'm in the 55% range plus a heavy band mate. | ||
| stephen9069 | | ... | 31-01-2013 @ 19:58 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Good session mate, you made all them lifts look easy. | ||
| Oxman | | ... | 31-01-2013 @ 20:00 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | stephen9069 said:Good session mate, you made all them lifts look easy. Cheers mate, on a wee bit of a roll at the moment! | ||
| Oxman | | ... | 01-02-2013 @ 08:14 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Feeling good following yesterdays session, no residule soreness really, upper back a bit stiff from benching but good to go for todays session i think, big one planned. | ||
| Oxman | | ... | 01-02-2013 @ 11:43 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Not a bad session today, decided to go with a 3x5 set up for deads as i feel thats enough and is easy to build on. Doms Squat Routine Warm up Beltless - 100kg x 7 easy Belt - 115kg x 7 easy Belt + Wraps - 130kg x 10 easy Belt + Pause - 110kg x 7 easy Beltless + Pause - 100kg x 10 easy Well enjoyable routine! Lots of reps for me my quads were pumped to hell, you can tell i don't do reps! All weights felt very manageable and helped me make sure my form was good. I forgot how good wraps are for me, my form, strength, everything feels so much better, easily had 20 reps there wrapped at least but was wary of what was ahead. Wraps give me sooo much carryover and they weren't even tight. Anyway as said very enjoyable set up and quads shaking after despite piddly first week weights. Upping 15kg on each set next week and dropping to 5's. I like! Deads 125kg x 5 175kg x 3 70% 1rm of 272.5kg 190kg x 5 190kg x 5 190kg x 8 Oddly felt very tough! Again you can tell i'm not used to reps which is a good thing, means i'm strengthening a weak area. Went up to 8 reps for last set and felt good. Its nice to go lower weight and concentrate on getting set up nice and tight, felt very good, each set was reset by the way. I admit to feeling a tad puke after the 3rd set lol. Decent enough, upping to 195kg x 3 x 5 next week. Dead Start Close Grip Floor Press 75kg x 5 95kg x 5 105kg x 3 115kg x 1 125kg x 1 98% 1rm of 140kg 137.5kg x 1 137.5kg x 1 137.5kg x 1 137.5kg x f - lost line and threw confidence 96.5% 1rm of 140kg 135kg x 1 135kg x 1 135kg x 1 135kg x 1 135kg x 1 total rep/weight PB 87.5% 1rm of 140kg 120kg x 2 120kg x 2 120kg x 2 120kg x 2 120kg x 2 Not bad, the first 2 137.5's felt light and easy but i lost my line on the 4th and it knocked me off concentration. Dropped to 135kg and banged out 5 easyish singles. Decided then to do some doubles to get more total volume in and they were strong fast reps. I'll aim for 5 singles with 137.5kg next time at least. I think a new max is there now judging by how quick the first 137.5kg went up. Its a funny exercise if set up at the bottom is not 100% the bar will not move! Decent enough. Negative Deadlifts 280kg x 1 280kg x 1 280kg x 1 Lowered to safety set at lowest set up as no other way of doing, plates 4" off loor at the bottom. Felt pretty good, light in the hands which is encouraging and i went down over a slow 5 second count and did a small iso pull for 5 secs at the bottom. Log Rows 105kg x 5 135kg x 4 rep PB 145kg x 2 rep PB (5kg over old 1rm) 150kg x 1 PB (10kg PB) 125kg x 7 rep PB 125kg x 6 These keep on building which is nice, feels a very strong movement for me and i can see 160+ soon going, absolutely destroys my upper back, enjoyable. Finished with banded GM's, heavy sit ups, plate twists, hanging leg raises, some shoulder re-hab and stretching. Not a bad session, i think getting this rep work in will help strengthen weak areas nicely, quite pleased with my current set up, just need to keep progres going. | ||
| vausie | | ... | 01-02-2013 @ 12:14 |
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | Tell me about the log rows my man id imagin they are good for stones | ||
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