Ox's Journal Of Insanity
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| Oxman |  | ... | 16-11-2017 @ 20:00 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | John said:Elbows back pocket il give that cue a go thanks ox, great session as nails said wtf ? Too much coffee lol  It does work mate, really try to engage the lats, makes all the difference. Haha, actually mate I have vastly reduced my caffeine intake these days lol! | ||
| Oxman | | ... | 17-11-2017 @ 13:49 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Went easier today and left something in the tank and got a good session in... Lower 2 Safety Squat Bar Squats 65kg x 10 105kg x 10 125kg x 5 145kg x 3 165kg x 1 185kg x 1 pb 205kg x 1 PB but not maximal, loads left over warm up done.. 165kg x 8 rep pb (1 or 2 in the tank) 170kg x 6 rep pb (1 or 2 left) Ejoyed that, felt really good on warm ups so decided to go with a heavy single before my rep work as an over warm up...175kg was an old max I think. 185kg felt like nothing so went to 205kg and it went up very quickly, got a good 225kg there I think but after yesterdays discussions I reigned it in...that was more than enough today. rep work felt great, bar felt light and repped out nicely but didn't go to failure, just well worked. Wide Stance Safety Squat Bar Good Mornings 105kg x 12 125kg x 8 rep pb 125kg x 8 These felt really good, back not pumping today so could really focus on a good sit back. Moved so well, all comfy reps. V Squat Machine 200kg x 8 rep pb 200kg x 6 200kg x 6 vol pb Moved nicely and good ROM, reps up easily and quads hit well, productive. Seated Leg Curls 90kg x 12 90kg x 12 95kg x 12 Again good solid reps, hams pumped well. Leg Extensions 45kg x 13 rep pb 45kg x 13 45kg x 12 vol pb Tough machine but I can really focus on quads well, small increases. Seated Calf Raises 50kg x 10 50kg x 8 50kg x 8 Paused top and bottom and got a big stretch, calves pumped well, will do bugger all I expect but trying lol. And that was that...I may have to miss Monday and Tuesdays Sessions as daughter is ill but will play that by ear. Vid... | ||
| Wayne_Cowdrey |  | ... | 17-11-2017 @ 14:19 |
 Still got a little bit of strength Member 400, 22047 posts | Well done on the leg extension PBs | ||
| Oxman | | ... | 17-11-2017 @ 14:21 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Wayne_Cowdrey said:Well done on the leg extension PBs Haha...cheers Wayne! | ||
| Oxman | | ... | 20-11-2017 @ 12:09 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Great session today..strength is still increasing, repping ability quickly coming up too, feeling well on point at the moment and still keeping things steady...no real all out sets, just getting the volume in. Bench Press 60kg x 20 80kg x 15 100kg x 8 120kg x 5 140kg x 1 paused 160kg x 1 paused over warm ups done 140kg x 8 (2-3 spare still) 140kg x 7 140kg x 6 140kg x 6 130kg x 10 volume pb Felt much much stronger than last week...160kg paused moved nice and easy, dropped to my rep work and first set of 8 felt good...easy 10 maybe pb 11 rep there but wanting further sets to tapped it at 8. Subsequent sets all moved well and kept1-2 reps shy of failure each time, despite that its still a hue volume pb for me but finished feeling very fresh still. Seated Behind Head Smith Press 60kg x 14 rep pb (still 1-2 there) 50kg x 12 50kg x 10 50kg x 10 Again moving nicely and aiming for volume and getting lots of blood into the delts, went very well, awesome pump. Hammer Strength Row 150kg x 10 rep pb 150kg x 10 155kg x 10 rep pb 160kg x 8 rep and volume pb Strength is increasing fast on these and still not going to utter failure, just getting the work in, lats love this movement. Strict Pec Dec 91kg x 15 rep pb 91kg x 12 91kg x 10 91kg x 8 Keeping reps very strict and concentrating purely on chest contractions these felt good, strength up as I had to drop weight last week but managed to stay with the same working weight this week, moved nicely and got a good burn in pecs. Upright Bench Press Machine 80kg x 10 80kg x 10 80kg x 10 70kg x 15 New machine in and I love it, surprisingly heavy but its a great ROM and got a sick pump from it, really enjoy this one, will be keeping it in for some time now. Again plenty of volume in. Klokov Press 40kg x 12 40kg x 12 40kg x 12 Repping out and still feeling nice, lots more there but focusing on form and feeling delts work, felt good. Machine Preacher Curls - Ultra Strict, full ROM 60kg x 10 rep pb 60kg x 9 40kg x 12 40kg x 8 30kg x 12 25kg x 15 Moved well and strength up easily on last week, concentrated on perfect form and flushing the area with blood. Machine Shoulder Press 80kg x 15 100kg x 12 105kg x 6 100kg x 12 80kg x 20 Banged out quickly at the end as I just wanted to blitz delts a little, all manageable and delts blew up, enjoyable. Called it there, session done and dusted in 1 hour 50 mins and I don't feel broken...just nicely worked. Seems to be working as strength and fitness on the up. Diet is being nailed, eating around 4750-5000kcals a day now, weight holding firm so will assess and adjust this week if needed. Dead repping tomorrow during Lower 1 session. Vids... | ||
| nails | | ... | 20-11-2017 @ 12:22 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Lovely smooth reps mate and a boat load of volume at a heavy weight. Smashed it yet again. | ||
| Oxman | | ... | 20-11-2017 @ 12:30 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said:Lovely smooth reps mate and a boat load of volume at a heavy weight. Smashed it yet again. Cheers mate...first goal is to get 140kg x 10 x 3 then work to 150kg x 10 x 3 sets...think that will net me a 200-210kg Bench. May run out of time on hypertrophy work to do it so don't know but the way this training is going I may forget a traditional powerlifting set up/peak and hammer this style as its really suiting me  | ||
| stephen9069 | | ... | 20-11-2017 @ 19:28 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Oxman said: Cheers mate...first goal is to get 140kg x 10 x 3 then work to 150kg x 10 x 3 sets...think that will net me a 200-210kg Bench. May run out of time on hypertrophy work to do it so don't know but the way this training is going I may forget a traditional powerlifting set up/peak and hammer this style as its really suiting me Awesome work mate even your repping is bloody strong. Iv been looking into an upper lower split and definitely think it's the way to go. | ||
| John | | ... | 21-11-2017 @ 09:49 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Oxman said: Cheers mate...first goal is to get 140kg x 10 x 3 then work to 150kg x 10 x 3 sets...think that will net me a 200-210kg Bench. May run out of time on hypertrophy work to do it so don't know but the way this training is going I may forget a traditional powerlifting set up/peak and hammer this style as its really suiting me Do you run this kind of routine with the deads too or is it a bit much? | ||
| Oxman | | ... | 21-11-2017 @ 13:30 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | stephen9069 said: Awesome work mate even your repping is bloody strong. Iv been looking into an upper lower split and definitely think it's the way to go. Trying mate, cheers I think its a good split for hypertrophy work as you hit target muscles twice a week, If you can get in 6 days a week Push Pull Legs is also good 3 on 1 off 3 on. | ||
| Oxman | | ... | 21-11-2017 @ 13:31 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | John said: Do you run this kind of routine with the deads too or is it a bit much? Just started today mate but did 2 sets of 8...i'm not fit enough for more lol. | ||
| Oxman | | ... | 21-11-2017 @ 13:36 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Lower 1 Deadlifts - Hook grip 60kg x 10 100kg x 5 140kg x 5 180kg x 2 220kg x 2 240kg x 1 260kg x 1 Taped thumbs 280kg x 1 PB . grip slipping Straps on 250kg x 8 250kg x 8 Went ok today, hook grip felt solid to 260 but slipped a tad on 280kg, pleased with how it feels though but I think I need to add in some static holds using the hook grip to strengthen in. Skin remains intact but left thumb bled slightly under the nail, it will soon adapt, pleased with these as they didn't hurt at all, I just need to get grip stronger to hold the heavier weights, once 300+ falls with hook I know I will be on the right track. Put straps on and repped out a few sets with 250, weight feels easy but fitness lacking currenrty, it will come back, very very out of practice with repping deads. All easy weights today but much learnt and much to build on. Hack Squats 120kg x 8 120kg x 8 120kg x 8 120kg x 10 rep pb and volume pb Building nicely, these feel very very good, I will progress these the coming weeks maintaining the volume, quads feeling them for sure. Reverse Hyperextensions 140kg x 12 140kg x 12 140kg x 12 volume pb Again building up total volume and its all moving very nicely, I may need to look at adding a band as I can only load it to 160kg by looks of it. Lower back and glutes worked nicely from these and back always feels great afterwards. Lying Hamstring Curls 60kg x 8 60kg x 8 60kg x 8 65 kg x 8 rep pb and volume pb Again being sensible and getting the reps and total volume in, I can see how this method works now, first set, despite an equal rep pb was cake but I tapped it at 8 and let the volume do the work, productive. Smith Calf Raise 80kg x 12 80kg x 12 80kg x 12 80kg x 12 More pointless calf work lol, good stretch and burn though so got the work in. And that was that, productive session and much learnt. Properly sore from upper session too today...first soreness in weeks! Day off tomorrow then Upper 2 Thursday. Vids... | ||
| nails | | ... | 21-11-2017 @ 15:40 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Loads of work again mate. How do these session leave you feeling after all the strength work? Not as beat up I'd think. Hook grip looking promising despite the slip, did you use chalk? | ||
| nails | | ... | 21-11-2017 @ 15:42 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | I said:Loads of work again mate. How do these session leave you feeling after all the strength work? Not as beat up I'd think. Hook grip looking promising despite the slip, did you use chalk? Re-watched and saw the rather obvious chalk cloud,lol. | ||
| Oxman | | ... | 22-11-2017 @ 11:50 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said:Loads of work again mate. How do these session leave you feeling after all the strength work? Not as beat up I'd think. Hook grip looking promising despite the slip, did you use chalk? Cheers mate. Yes chalk as you can see lol. Its an odd one with these sessions as I am not used to repping so much, it does take it out of me a little during the session but I recover far far quicker and mentally its a world away. I'm really enjoying them though and I may continue the similar style as I go back towards strength...some top singles-triples then rep work as down work and hit accessories hard...more of a powerbuilder mix...I feel it works well for me, for now anyway. | ||
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