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Wiegieboard | ... | 13-03-2017 @ 08:18 | |
as crimson as my last victims underclothing..... Member 899, 11324 posts SQ 180, BP 132.5, DL 190502.5 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! | ||
nails | ... | 13-03-2017 @ 09:09 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:occasional 20 minute nap in the day Old man Dave. | ||
Oxman | ... | 13-03-2017 @ 12:46 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 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! | ||
Oxman | ... | 13-03-2017 @ 12:46 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said: Old man Dave. Bloody feel it mate! | ||
Oxman | ... | 13-03-2017 @ 12:47 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 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.... | ||
taz | ... | 13-03-2017 @ 20:05 | |
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 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 | ||
Oxman | ... | 14-03-2017 @ 15:27 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 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 Hello mate..long time! how you doing mate? Haha..yes I thought i'd have a little lie down lol! Was not pleasant lol! | ||
Oxman | ... | 14-03-2017 @ 15:27 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 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 | ||
taz | ... | 15-03-2017 @ 12:43 | |
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 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 . 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. | ||
Oxman | ... | 15-03-2017 @ 14:27 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | taz said: I'm not bad mate, just starting weights again, actually done 2 sessions this week now . 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 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.... | ||
Oxman | ... | 15-03-2017 @ 14:28 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 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. | ||
Oxman | ... | 16-03-2017 @ 12:39 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 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 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... | ||
Oxman | ... | 17-03-2017 @ 14:03 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 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. | ||
nails | ... | 17-03-2017 @ 14:34 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Cracking work mate, I'm looking forward to seeing that 500lb squat. | ||
Oxman | ... | 20-03-2017 @ 12:19 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 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 | ||
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