REGISTER AN ACCOUNT
Who's Online - 1 member and 88 guests
Powerlifting Advertising. Strongman Advertising.

Ox's Journal Of Insanity

Users viewing topic: & 1 Guest

12345678910 ... ... 520521522523524525526527528529530

Training Journals is sponsored by Savage Strength - Best in strength equipment.
OxmanIconOx's Operation Deadlift Beast31-12-2012 @ 09:12 
Avatar
Likes tight rubber
Member 2981, 10294 posts
SQ 235, BP 185, DL 320
740.0 kgs @ 108kgs UnEq
Post Edited: 20.12.2016 @ 22:43 PM by Oxman
Time for a new Journal for 2013 seeing as i've switched my attention from Strongman to Powerlifting, hoping to get my first meet done this year.

Bit of backgroud:

Competed in a few novice strongman comps pre '08 weighing a fat 19+ stone. Last comp was Londons Strongest man novice '08.

October '08 had a bad accident while training, dropping a 120kg atlas stone on my foot from shoulder height. Long story short i nearly had to have my foot amputated and was in a wheelchair for 3-4 months then a long road to recovery. Got even fatter during this time and hit 21 stone, depressed.

After my initial recovery and learning to walk again i started up training again but tbh lost my nerve for strongman and my foot continued to be extremely painful meaning very heavy training was out. I started on a bodybuilding routine - DC training and masses of cardio and dieting that lasted 2 years, dropping from 21 stone to the end of my cut in September '11 to 13 stone bang on.

I was contemplating entering a bodybuilding contest that year but my heart was not really in it, i got in very good condition for me but the tanning/shaving side of things just ain't me!

September 20th 2012 i started Strongman training again. My main concern was lifting the stones again as i feared a mental block would stop me but i've successfully lifted my 120kg atlas stone again and conquered that fear quickly.
I spent all of last year re-gaining lost strength and actually improving to my all time best lifts and was looking at competing in strongman again but i have nowhere to train the events really and no one to train with so decided to have a go at powerlifting as the static stuff has always been of much interest to me anyway.

Last year i put 22.5kg on my deads, 35kg on my squat and 30kg on my bench but hoping for more this year.

Current lifts:

Deadlift - 272.5kg - Goal is 300kg this year
Squat - 210kg wrapped - Goal 200kg but raw and deeper this year
Bench Press TNG - 145kg - Goal is 160kg this year
Bench Press Paused - 137.5kg - Goal is 150kg this year

My strongest lift by far is the deadlift, my weakest was the bench but i feel squats have now taken over. My squat lift is far weaker currently as i have stopped using wraps and i find it much tougher. I find the lift very difficult tbh but i am working on making them much stronger, consdidering i pull 600 my squat should be much better, this year i intend rectifying that issue!


TRAINING

My training plan is a mixture of russian masters, chaos and pain stuff, a deadlift singles programme by Vince Anello and other stuff i know works for me but i'm always open to try new things that may progress me faster:


Monday - Comp grip TNG bench - 10 singles
Dead Stop Comp Grip TNG BENCH - 5- 10 singles
Paused speed bench - 70% x 6 doubles

Tuesday - Deadlift - 14 week singles progression program
18" deads - same progression programme
Speed deads - 75% x 6-8 singles
Progressive movement training for squats
Power Shrugs - 3 sets 3-5 reps
Close grip pulldowns - 3-4 sets 8-12 reps

Thursday - Comp Grip Paused Bench - 10 singles
Close grip incline bench - 10 singles
Seated dead start behind neck press - russian masters build up
Biceps

Friday - Ed Coan peaking routine for squats
Paused Squats - 60% - 85% then reset
14" Deads - Russian masters build up
Knee Paused Deads - 6 heavy doubles
Close Grip Paused bench - 10 singles
Log row - 3-4 sets of 3-6 reps

Abs and mobility work plus cardio thrown in wherever possible. Weight (before xmas) sits around 93-95kg.


DIET

So from Tuesday i will be starting Carb backloading, starting with a 10 day Phase 1 run on under 30g carbs a day before starting to back load. Daily backload carb amounts will be dependant upon the weight drop i get over the 10 day Phase 1 period.

Training Day Diet

7.00am - Coffee, 25g Butter, 15g double cream, supps
10.00am - Coffee, 10g Coconut Oil, 10g Whey
1.00pm - 250g meat, Veg, Water
Pre Train - Coffee, 10g coconut oil, 10g whey
Post Workout - 50g whey, 2 ripe bannanas, coffee
6.00pm - 200g Meat/Fish, Carbs (amounts not yet known) - white rice/wraps/french fries/pasta etc, sauce + veg. Depending on how many carbs i can have i will throw in cake/ice cream here, green tea
9.00pm - Big bowl oats/honey + 40g whey, supps, hot chocolate

Non Training Day

7.00am - Coffee, 25g Butter, 15g double cream, supps
10.00am - Coffee, 10g Coconut Oil, 10g Whey
1.00pm - 250g meat, Veg, Water
3-4.00pm - Coffee, 25g butter, 15g double cream
6.00pm - Huge fatty meat meal + green veg
9.00pm - 1dsp natty peanut butter, 40g whey, green tea, supps

The first 10 days will be like my off days listed above.

Some vids of my current lifts:











I'll be getting plenty more vids up, especially of my squats and bench the next few months.

Link to my old journal for how i got to this point: http://www.sugdenbarbell.co.uk/forum/Return-to-strongman.-1196...

I've just had a week off to try and shift some tendonitis issues and i'm still suffering from a crap head cold but i will be resuming training this afternoon and beginning new carb bacloading diet tomorrow.

Write up of my first session back after a week off later, still feeling full of cold!
brownbearIcon...31-12-2012 @ 09:26 
Avatar
Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
looks intense, good luck
ThingIcon...31-12-2012 @ 09:30 
Avatar
a large fingered spastic that demolishes plant
Member 89, 31823 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
Good luck buddy
FazcIcon...31-12-2012 @ 09:33 
Avatar
Sports an extremely muscular arse.
Member 38, 7402 posts
SQ 230, BP 170, DL 260
660.0 kgs @ 93kgs UnEq
Looks great, good luck Ox.
kingham22Icon...31-12-2012 @ 09:33 
Avatar
my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq
good luck
Daws87Icon...31-12-2012 @ 09:39 
Avatar
Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Good luck bud Grin
OxmanIcon...31-12-2012 @ 09:43 
Avatar
Likes tight rubber
Member 2981, 10294 posts
SQ 235, BP 185, DL 320
740.0 kgs @ 108kgs UnEq
Cheers lads, much appreciated Happy
DomRedshawIcon...31-12-2012 @ 09:55 
Avatar
Uk limbo dancing champion
Member 2666, 6503 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
really enjoyed reading the intro, didnt know that much about your training history as i only started reading your old log the last few months of this year.

also didnt realise you had gained 30kg on your bench this year. i heard thats what all the cool pressers did this year.

training plan looks good too, a bit complicated but i think its better to approach each lift differently as they all respond different to certain rep/set ranges and intensity/frequency. thats what iv done with my new plan too. anyway best of luck with 2013
OxmanIcon...31-12-2012 @ 10:35 
Avatar
Likes tight rubber
Member 2981, 10294 posts
SQ 235, BP 185, DL 320
740.0 kgs @ 108kgs UnEq
DomRedshaw said:really enjoyed reading the intro, didnt know that much about your training history as i only started reading your old log the last few months of this year.

also didnt realise you had gained 30kg on your bench this year. i heard thats what all the cool pressers did this year.

training plan looks good too, a bit complicated but i think its better to approach each lift differently as they all respond different to certain rep/set ranges and intensity/frequency. thats what iv done with my new plan too. anyway best of luck with 2013


Cheers Dom, yeah i've been around a long time lifting now but wasted many years, last year i progressed faster than ever before and i intend making the coming year even better. As i've said before i feel lucky to even be walking let alone deadlifting 600lbs so i'm going to go all out and make the most of it!

Training programme looks complicated but like you say i assess each lift individually and figure out the right way for me to attack it, seems to work, just need to sort this squat out as its far below what i should be doing tbh!

Cheers Dom, all the best for your 2013 too mate Happy
DomRedshawIcon...31-12-2012 @ 10:51 
Avatar
Uk limbo dancing champion
Member 2666, 6503 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
im in the same boat with the squat, i really need to sort it out. 200 without wraps is my 2013 goal aswell. lets hope coan knew what he was doing with the squat programs lol
OxmanIcon...31-12-2012 @ 10:55 
Avatar
Likes tight rubber
Member 2981, 10294 posts
SQ 235, BP 185, DL 320
740.0 kgs @ 108kgs UnEq
DomRedshaw said:im in the same boat with the squat, i really need to sort it out. 200 without wraps is my 2013 goal aswell. lets hope coan knew what he was doing with the squat programs lol


Lol! Hope so mate, wraps, even my loose old THP's add loads for me, like 25-30kg! I've sorted my form with the box squats and sit back far better now and keep weight on heels instead of falling onto toes i just need to remember to push hips through better instead of concentrating on legs so much.
JohnGymIcon...31-12-2012 @ 11:58 
Avatar
Powerlifting is my sport now
Member 1107, 6721 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Beast.

This will be a great journal to follow. I wish you all the very best for 2013 mate.
OxmanIcon...31-12-2012 @ 12:03 
Avatar
Likes tight rubber
Member 2981, 10294 posts
SQ 235, BP 185, DL 320
740.0 kgs @ 108kgs UnEq
JohnGym said:Beast.

This will be a great journal to follow. I wish you all the very best for 2013 mate.


Cheers John, no beast until i pull 300 tho!! All the best for your 2013 too mate, big year ahead!
OwenLIcon...31-12-2012 @ 12:24 
Avatar
has a tiny penis
Member 2897, 5018 posts
SQ 220, BP 140, DL 270
630.0 kgs @ 82.2kgs UnEq
Good luck InsanityOx
OxmanIcon...31-12-2012 @ 12:52 
Avatar
Likes tight rubber
Member 2981, 10294 posts
SQ 235, BP 185, DL 320
740.0 kgs @ 108kgs UnEq
OwenL said:Good luck InsanityOx


Lol, cheers Owen.

12345678910 ... ... 520521522523524525526527528529530

© Sugden Barbell 2017 - Mobile Version - Privacy - Terms & Conditions - Website by Devto