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Ox's Journal Of Insanity

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WiegieboardIcon...13-03-2017 @ 08:18 
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as crimson as my last victims underclothing.....
Member 899, 11324 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Cheers for the reply on that. Sounds like plenty calories there and like you're pretty in tune with your bodies needs. I think I'd die on about 6 hours sleep haha. With a bit of luck you'll hopefully find more time to sleep in the future!
nailsIcon...13-03-2017 @ 09:09 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Oxman said:occasional 20 minute nap in the day Unhappy


Old man Dave.

Tongue
OxmanIcon...13-03-2017 @ 12:46 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Wiegieboard said:Cheers for the reply on that. Sounds like plenty calories there and like you're pretty in tune with your bodies needs. I think I'd die on about 6 hours sleep haha. With a bit of luck you'll hopefully find more time to sleep in the future!


Cheers mate.

Yeah I need 8 hours really but I am in a long distance relationship and it can effect things! I'll sort it in time..for now caffeine is my friend!
OxmanIcon...13-03-2017 @ 12:46 
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Likes tight rubber
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SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
nails said:
Old man Dave.
Tongue


Bloody feel it mate!
OxmanIcon...13-03-2017 @ 12:47 
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SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Feeling a little lethargic today but another session required...
 
Week 2
 
Session A
 
Bench Press
 
60kg x 20
80kg x 10
100kg x 5
120kg x 1
130kg x 1
145kg x 3 paused rep pb
145kg x 2
145kg x 2
145kg x 2
150kg x 1
150kg x 1
150kg x 1
150kg x 1
150kg x 1
152.5kg x 1 total rep/weight pb
slingshot on
152.5kg x 2 tng
160kg x 1 long pause
160kg x 1 long pause
160kg x 1 long pause
160kg x 1 long pause
160kg x 1 long pause
 
Went well...shoulder a little tight and lower back insanely tight for some reason but solid reps. Maybe a tough 4th rep there on the 145kg today but all moving nicely. The 150's moved well and the 152.5kg fairly fatigued moved on...confident I can get 165kg by end of this mini cycle. Slingshot felt good as ever...feels a productive movement for my weaknesses.
 
Squats
 
Here I was sensible...back and hips massively tight...no way I could have managed tomorrows session had I done them so did a load of stretching and mobility stuff instead...i'm figuring with the weights I am approaching I need to be smarter with my lifting.
 
Incline Hammer Press
 
70kg x 12
70kg x 12
70kg x 12
70kg x 12
70kg x 12
 
Still light weight but being careful with my shoulder and doing them constant tension bb style...massive upper chest pump.
 
Low Cable Cross Over
 
27.5kg x 12 rep pb
27.5kg x 10
25kg x 12
15kg x 20 total rep/weight pb
 
Very nice sets and upper chest on fire...certainly felt like it did the job.
 
Overhead Rope Extensions
 
25kg x 15 rep pb
25kg x 15
25kg x 15
25kg x 15 total rep/weight pb
 
Insane tricep pump...felt brilliant...arms blew up in size, need to hammer tris for my weak mid point to lockout bench weakness.
 
HIIT
 
8 x 30:30 treadmill sprints....sprint speed upped again.
 
Going very well, despite being over 100kg now I feel light on my feet and moving well, fitness coming back very quickly.
 
And that was that...
 
I have decided I think to ditch my set peaking plan...I am going to go by feel and listen to how my body feels and what its telling me...I know the rep pb's I need to hit the coming month or so to hit my end of cycle goals so those will be my aims. Training days and set up will be the same but weight, sets and reps are going to be decided upon on the day...this way I feel I can bring my best lifts in a few weeks and remain injury free. Did this today and it felt good...tomorrows deads will be the same...I will see how I feel as to if I go for a new double pb or get some volume in lower...push when I can, cut back when I need to. End of this cycle I want 325kg Dead...165kg Bench and a 227.5kg Squat....I know what I need to do in the coming weeks to hit this and it will be done.
 
Vids....



tazIcon...13-03-2017 @ 20:05 
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he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
Some quality lifting mate, really on a roll.

Have to admit the deadlift blackout was a good un. As you went back in what looked like the lounge position I thought you were just chillin Grin
OxmanIcon...14-03-2017 @ 15:27 
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Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
taz said:Some quality lifting mate, really on a roll.

Have to admit the deadlift blackout was a good un. As you went back in what looked like the lounge position I thought you were just chillin Grin


Hello mate..long time! how you doing mate?

Haha..yes I thought i'd have a little lie down lol! Was not pleasant lol!
OxmanIcon...14-03-2017 @ 15:27 
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Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Ok woke up shattered...hams tight, sore throat, not really on it but felt decent enough when gym time came around... plan was 305kg x 2 deads today...
 
Deadlifts
 
60kg x 5
100kg x 5
140kg x 5
180kg x 5
220kg x 2
260kg x 1
305kg x 1f2 at just above knees...bugger
paused 280kg x 1
paused 260kg x 4 paused pb
 
Annoyed but then not 100% by a long chalk...warm ups felt slow and deffo a sub 100% day so in that respect 305kg for one is acceptable...just lacked pop today...will nail this next week. Realised at this point I need some rest so did minimal accessory work and left.
 
Neutral Grip Chins
 
BW x 12 rep pb
BW x 10
BW x 8
 
Decent reps...dead hang to full contraction...banged out quickly.
 
Seated Leg Curls
 
110kg x 10 rep pb
110kg x 9
110kg x 7 total rep/weight pb
 
Awesome ham pump
 
Chest Supported Rows
 
50kg x 15 rep pb
60kg x 6 rep pb
50kg x 11 total rep/weight pb
 
Easy, fast work, nicely hit lats
 
Hammer Machine Preacher Curls
 
40kg x 18 rep pb
40kg x 12
40kg x 10 total rep/weight pb
 
Few vanity sets to make me feel better
 
Kneeling Rope Crunch
 
45kg x 22 rep pb
45kg x 17
45kg x 15 total rep/weight pb
 
Abs to finish.
 
All done in an hour...need to rest and eat. Came home and ate loads and had an house kip...fell straight to sleep so was needed...rest day tomorrow and again is needed...pushing very hard. 305kg x 2 will go next week...i'll make sure of it...weekend of r and r coming up and that will help Wink
tazIcon...15-03-2017 @ 12:43 
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he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
Oxman said:
Hello mate..long time! how you doing mate?
Haha..yes I thought i'd have a little lie down lol! Was not pleasant lol!


I'm not bad mate, just starting weights again, actually done 2 sessions this week now Happy. Assuming things don't go bad I might start logging it again.

Good session that mate even with the missed deadlift rep. Sounds like that weekend R&R is much needed mate. Hope you get it.
OxmanIcon...15-03-2017 @ 14:27 
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Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
taz said:
I'm not bad mate, just starting weights again, actually done 2 sessions this week now Happy. Assuming things don't go bad I might start logging it again.
Good session that mate even with the missed deadlift rep. Sounds like that weekend R&R is much needed mate. Hope you get it.


Good to see you back mate Happy starting back is always tough!

Ta mate..tbh I am burning out after months of pure strength work...top end strength has rocketed but I need to reset a tad now...hence new plans....
OxmanIcon...15-03-2017 @ 14:28 
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Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Ok new plans.... switching to more of a bodybuilding set up now with a slant on powerlifting...aim is muscle muscle muscle....pure strength focus will comeback in autumn but for now my body needs this....
 
Session 1
 
Heavy Bench - Daily Max plus sub max work
Speed Squats - 70% 8 x 2
Incline Hammer Press
Close Grip Smith Press
Cable Flyes or Crossovers
Overhead Tricep Extensions
 
Session 2
 
Heavy Deads - Daily Max plus sub max work
Pull ups
Chest Supported Rows
Smith Shrugs
Bradford Press
Lateral Raises (Dumbbell or Cable)
Hammer Preacher Curls
 
Session 3
 
Heavy Squats - Daily Max plus sub max work
Speed Bench - 70% 8 x 2 (may do slingshot for these)
V Squats
Leg Extensions
Seated Hamstring Curls
Seated Calf Raises or V Squat Calf raises
 
Session 4
 
Speed Paused Deads (May do reverse band too)
Deadlift Rows
Machine Pulldowns
Wide Grip Dips
Behind Neck Smith Press
Behind Back Cable Curls
 
Also will aim to get 3-4 sessions of HIIT in and possibly a sscv session in for fitness.
 
Looking forward to this...after months of pure top end focus, taking some pressure off will be nice and knowing me pb's will come along as a result anyways.
 
Starting tomorrow with session 3.
OxmanIcon...16-03-2017 @ 12:39 
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SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
New routine today starting with session 3...
 
Squats - Daily Max + 80% + down sets
 
60kg x 10
100kg x 10
120kg x 5
140kg x 3
160kg x 2
180kg x 1
200kg x 1
222.5kg x 1 all time pb
180kg x 2
180kg x 2
180kg x 2
 
Decent. Lower back and hips feeling very tight...in need of a massage this weekend for sure to release the areas up but with stretching between sets and hip circle it eased off enough. 200kg went up very nicely, felt like 3 there easy so decided to load a small pb weight and it went up ok, not bad for an off day. Subsequent 180's felt snappy and no issues.
 
Paused Bench Press - Speed Work - 30 sec rests
 
60kg x 5
80kg x 5
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
 
Felt good, moved very quickly, focused on bar path and maximum explosion from the chest all the way through to lockout.
 
V Bar Squats -90 sec rests
 
220kg x 12 rep pb
220kg x 10
200kg x 10 total rep/weight pb
 
Brutal on the quads, very painful, massive pump and burn, bodybuilding is back Happy
 
Hack Squats - 90 sec rests
 
40kg x 12 default pb
40kg x 12
60kg x 15 default pb
 
Went light as Hacks always aggrevate my knees but this new machine is very very good...zero knee issues and a very smooth path. Done with no lockouts and very deep and the constant tension really burned nicely...will gradually up the weight on these as much more to come with these I think.
 
Seated Leg Curls - 90 sec rests
 
110kg x 8
90kg x 12
90kg x 15
 
Strength down a tad on these due to more accessory work beforehand than I am used to...pump in whole of legs at this point was bad.
 
Seated Calf Raises - 90 sec rests
 
40kg x 15
40kg x 15
40kg x 15
 
Again starting light as been months since I did direct calf work, very painful and good pump.
 
Finished off with some light reverse hypers to help release my back then called it a day....
 
Vid...

OxmanIcon...17-03-2017 @ 14:03 
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Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Session 4
 
Paused Speed Deads - 60 sec rests
 
60kg x 5
100kg x 5
140kg x 5
180kg x 3
225kg x 2
225kg x 2
225kg x 2
225kg x 2
225kg x 2
removed belt
225kg x 2
225kg x 2
225kg x 2
 
Felt a tad slow to begin with but improved and remember why I do paused work...locking that form in nicely. Hips and lower back still tight and pumped...massage this weekend will sort it.
 
Deadlift Rows - 90 sec rests
 
140kg x 10
140kg x 10
140kg x 10 total rep/weight pb
 
Explosive and strict at this weight...blowing out my arse a bit on them though lol.
 
Close Grip Cable Pulldowns - 90 sec rests
 
80kg x 12
80kg x 10
80kg x 8
 
Done with constant tension and big stretch and contraction right to the chest...huge pump.
 
Paused Smith Machine Behind Neck Press - 90 sec rests
 
50kg (bar weight) x 15
50kg x 13
50kg x 10
50kg x 8
 
Pleased as these caused zero pain in my bad shoulder...a definite improvement on last time I used these. For me these are the best delt exercise out there...done with no lockout and with the pause the constant tension was immense...huge pump, will build these nicely the coming weeks.
 
Palms Forward Incline Flyes - 90 sec rests
 
14.5kg x 15
22kg x 12
22kg x 12
22kg x 12
 
Again very very pleased....first time in months I've been able to do flyes...shoulder felt 100%, nothing there at all and I got a great burn in my upper chest, the palms forward form feels much better too.
 
Incline Dumbbell Curls - 90 sec rests
 
17kg x 12
17kg x 10
17kg x 9
 
Done with slow deliberate constant tension form and bi's really pumped up nicely.
 
Incline Reverse Grip Dumbbel Curls (Thumb Over bar) - 90 sec rests
 
11kg x 10
11kg x 10
11kg x 10
 
Agony...the pump in my forearms was insane, incredibly painful.
 
And that was that...job done, weekend of rest and food...back to it Monday again.
nailsIcon...17-03-2017 @ 14:34 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Cracking work mate, I'm looking forward to seeing that 500lb squat.
OxmanIcon...20-03-2017 @ 12:19 
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Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
nails said:Cracking work mate, I'm looking forward to seeing that 500lb squat.


Cheers mate...maybe a while off now as I am reverting more back to bodybuilding for a time but if it feels good I will go for it. Want 230-240kg by years end Happy

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