Ox's Journal Of Insanity
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Thing said:The last vid on the 2nd rep your arse rises first so you GM'S the weight, keep you elbows forced and as best you can pointing towards the floor. Keep you chest high. The on your upwards phase push you knee's out and push to hips through as you rise.
Yeah it does Neil. I'm following the rippetoe style of lifting the hips first as it feels much much stronger for me, i think i just need to do it in unison of keeping chest high as you say. I think its a timing issue of lifting with the hips while keeping the chest up and pushing knees out. Cheers Neil, i will remember those cues you advise.
Comp Grip TNG Bench Press
Bar x 20
55kg x 10
75kg x 5
75kg x 5
105kg x 2
120kg x 1
125kg x 1
90% 1rm of 145kg
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x f Huge Total rep/weight PB
Well was hoping for 25, got 32 singles. Old PB was 18 singles- JUST! So big PB Odd how it felt today, struggled to get warm out in the shack today, first rep felt like 150kg, then got easier, reps 4 through 14 felt very easy reps 14-20 were tough, reps 21-25 were a test of everything i had then 26-28 felt quick and easy, nearly missed 29 but had to try for the 30th which flew up! So did 31 and 32 making me think 35 was on alas 33 felt like 180kg and was not happening! Still a huge PB and confident now of my plan:
next week - 132.5kg x 25+ singles then
135kg x 20 singles
137.5kg x 12- 15 singles
140kg x 10 singes
142.5kg x 5+ singles then
150kg max
I think this is the plan but is subject to change! Looks on course though. Form and speed feeling good, this weeks 32 reps with 130kg has not wiped me out no where near as much as last weeks 127.5kg x 37 so i think its building ok. Shoulder twinging a bit but its starting to play ball, which leads me to..
Shoulder rehab - Lying L Flyes superset with shoulder horn, dislocations and distractions, 4 sets of each run through. Shoulder felt brilliant after these.
Good session today, very pleased.
Weight today was 2lb up on yesterday but looking much leaner, abs really coming through again, looking my leanest and biggest ever, CBL feels a very good diet so far, energy soaring and recovering well on it plus its fun to follow.
Bar x 20
55kg x 10
75kg x 5
75kg x 5
105kg x 2
120kg x 1
125kg x 1
90% 1rm of 145kg
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x f Huge Total rep/weight PB
Well was hoping for 25, got 32 singles. Old PB was 18 singles- JUST! So big PB Odd how it felt today, struggled to get warm out in the shack today, first rep felt like 150kg, then got easier, reps 4 through 14 felt very easy reps 14-20 were tough, reps 21-25 were a test of everything i had then 26-28 felt quick and easy, nearly missed 29 but had to try for the 30th which flew up! So did 31 and 32 making me think 35 was on alas 33 felt like 180kg and was not happening! Still a huge PB and confident now of my plan:
next week - 132.5kg x 25+ singles then
135kg x 20 singles
137.5kg x 12- 15 singles
140kg x 10 singes
142.5kg x 5+ singles then
150kg max
I think this is the plan but is subject to change! Looks on course though. Form and speed feeling good, this weeks 32 reps with 130kg has not wiped me out no where near as much as last weeks 127.5kg x 37 so i think its building ok. Shoulder twinging a bit but its starting to play ball, which leads me to..
Shoulder rehab - Lying L Flyes superset with shoulder horn, dislocations and distractions, 4 sets of each run through. Shoulder felt brilliant after these.
Good session today, very pleased.
Weight today was 2lb up on yesterday but looking much leaner, abs really coming through again, looking my leanest and biggest ever, CBL feels a very good diet so far, energy soaring and recovering well on it plus its fun to follow.
PeteHodgson said:Well...I've never seen anything like it! lol
Flabbergasted.
Good work.
Flabbergasted.
Good work.
Cheers Pete, this style of lifting is working nicely for me, tis a bit nuts tho!
i think after the Fe Method the OX method might be worth a bash for a short cycle.
lots of graft buddy
lots of graft buddy
Thing said:i think after the Fe Method the OX method might be worth a bash for a short cycle.
lots of graft buddy
lots of graft buddy
It has worked a treat for me Neil, it mentally toughens you too, big time!
Thanks mate.
Well the backloading magic seems to have hit, had a big backload last night as i felt like it was needed - burgers in buns, chips, cake, gingerbread, sweets and cereal....result 2.5lbs lighter this morning and abs coming through! Tjis s**t seems to work!
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