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Ox's Journal Of Insanity

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OxmanIcon...23-11-2017 @ 12:35 
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Likes tight rubber
Member 2981, 10872 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 108kgs UnEq
Energy levels not high today but got a good session in.

Morning BW - 107.1kg

Strict Overhead Press

20kg x 10
40kg x 10
60kg x 5
80kg x 3
102.5kg x 1
80kg x 8
80kg x 8
80kg x 7 volume pb

All feeling a tad slow to start with, but 102.5kg was easy enough, backed off to working sets and strength certainly on the up, total volume up nicely.

Legs Flat Floor Press

60kg x 10
80kg x 10
100kg x 5
110kg x 8
110kg x 8
110kg x 10 volume PB

Moving quite nicely and getting the total volume in instead of chasing numbers...I am learning. Feeling very productive. Easy enough weight but the volume builds and I feel it by the end so must be doing something.

Bench Grip Chest Supported Rows

65kg x 8
60kg x 8
60kg x 8 volume pb

Again I was sensible and didn't chase a bigger weight but let the total volume do the job. Felt really good, this feels a very useful movement.

Cable Side Lateral Raises

15kg x 15
15kg x 15
15kg x 13 volume pb

Awesome pump in side delts, keeping the movement very strict...missed out on 2 reps at the end but i'll get them next week.

Hook Grip Barbell Shrugs

140kg x 8
140kg x 8
140kg x 8

More about acclimatising my thumbs to hook than trap work but did the job. These hurt thumbs like mad but the TuT can only do that good.

Wide Grip Upright Rows

35kg x 15
35kg x 15
35kg x 15

Keeping things very tight and light to focus attention on the lateral head of delts...will slowly build them up, good burn from them.

EZ Concentration Curls

50kg x 10
50kg x 10
50kg x 12

No cramp in abs this week so could crack on...love this lift, intense burn in biceps.

Upright Row Machine - Hammer Grip (new machine)

87kg x 12
87kg x 12
95kg x 12 default volume pb

Awesome new machine...its a belt drive and is so smooth...utterly wrecks the upper back, will be keeping these in for sure.

Reverse Pec Dec

63kg x 10
63kg x 10
63kg x 12 volume pb

Loving these, keeping the movement strict and focused on rear delts...awesome pump and total volume again well up, building well.

And that was that, despite energy levels flagging a tad I got good increases in volume load and I feel very well worked but not wrecked, very enjoyable.

Tomorrow sees Safety Squat Bar work and lower body accessories to round the week off. Missus 40th birthday part this weekend so I expect to be drinking more than I have in a very long time....could get messy.
OxmanIcon...24-11-2017 @ 13:51 
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Likes tight rubber
Member 2981, 10872 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 108kgs UnEq
Lower 2

Safety Squat Bar Squats

65kg x 10
105kg x 10
125kg x 5
145kg x 3
165kg x 1
185kg x 1
225kg x 1 pb
Over warmup Wink lol done...
145kg x 8
145kg x 8
147.5kg x 8
150kg x 8 volume pb

Went nicely today, warm ups didn't move great but gym was cold and my joints were feeling very stiff. 185kg went up easily though so just jumped 40kg and it moved pretty easily for a 20kg pb lol. Dropped sown to my real bodybuilding working weight and it all moved very nicely, good slow deliberate reps..not bombing anything, felt very good, slowly...very slowly adapting to rep work.

Wide Stance Safety Squat Bar GM's

125kg x 8
125kg x 8
125kg x 8
130kg x 8 rep pb and volume pb

Again moving well, hams and lower back feeling nicely hit, weight still feeling very manageable but will build slowly and surely.

Leg Extension (New belt drive machine)

50kg x 15
50kg x 15
50kg x 15
55kg x 15
60kg x 15 default volume pb

Still finding the right weight to use here...will go with 60's from the start next time I think. Quads felt very worked though and this machine is much nicer than the other I used to use.

Seated Leg Curls

90kg x 10
90kg x 10
90kg x 10
90kg x 10
90kg x 10 volume pb

Hamstring strength really on the increase which bodes well for my deads, these hurt a lot towards the end but managed to get the volume in and it felt good.

Seated Calf Raises

50kg x 8
50kg x 8
50kg x 8
50kg x 8
50kg x 8 volume pb

Done very strict with a big stretch and contraction...paused top and bottom, very painful but increases on last week. Training calves still feels a bit futile but I will persist.

And that was that...really enjoying my training lately...getting a heavy single in then repping...i'm feeling strong and i'm feeling like I am improving weekly, all feeling on point. We'll see what a night on the drink does to me tomorrow night lol.

Vids.



JohnIcon...24-11-2017 @ 20:18 
Member 5263, 3212 posts
SQ 250, BP 190, DL 255
695.0 kgs @ 130kgs UnEq
Epic work as usual buddy,might give gm ago,tried them with a usual stance but that looks interesting .
OxmanIcon...27-11-2017 @ 11:56 
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Likes tight rubber
Member 2981, 10872 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 108kgs UnEq
John said:Epic work as usual buddy,might give gm ago,tried them with a usual stance but that looks interesting .


Thanks John...yeah going with a wide stance really activates hams more and stops lower back taking over I find, worth a try mate.
OxmanIcon...27-11-2017 @ 11:57 
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Likes tight rubber
Member 2981, 10872 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 108kgs UnEq
Post Edited: 27.11.2017 @ 11:57 AM by Oxman
I was a little rough yesterday after drinking pints of Gin Saturday night and food has been well down on where it should be, feeling very very tired today and not quite with it but had a green tea and went in to see what I could do.


Morning Weight 107.1kg

Upper 1

Bench Press

60kg 20
80kg x 20
100kg x 8
120kg x 3
140kg x 8
140kg x 8
140kg x 8 volume pb

Total reps up and more there, feeling pretty light and easy despite feeling a bit rough. 3 x 8 with my old 10 rep max can't be bad. Feeling strong on my repping now.

Smith Machine Behind Head Press

60kg x 10
60kg x 10
60kg x 10
60kg x 10 volume pb

Strength up again...limiting reps in first few sets I can see works as total volume can really be pushed up, great pump is side laterals.

Yellow Back Row Machine

95kg x 12
95kg x 12
95kg x 12 volume pb

Strength up again on these and I really like this new machine, can get a great stretch and the contraction is bang on, burns nicely.

Upright Bench Machine

85kg x 12
85kg x 12
85kg x 12 volume pb

Again another great machine, works pecs very hard and can really get a good stretch and contraction...total reps all up again on last time.

Strict Pec Dec

84kg x 10
84kg x 10
84kg x 10
84kg x 10
84kg x 10

Pecs blew up from this...kept things very strict and it did the job.

Dumbbell Lateral Raise - 60 sec rests

11kg x 12
11kg x 12
11kg x 12
11kg x 12
11kg x 12

These felt epic...I kept them very strict and constant tension at the bottom and a slight pause at the top, keeping traps down to focus on the lateral head better...delts felt massively worked.

Strict Machine Preacher Curls

50kg x 8
50kg x 8
50kg x 8
50kg x 8
50kg x 8

Again limiting weight and banging the volume out, felt great. Biceps feeling it by set 5.

Dips

BW x 12
BW x 12
BW x 12
BW x 12

Decided to bring these back in and they felt really good...went with BW only this first time and elbows and shoulders feeling good so will slowly add weight to these.

Great session despite massive tiredness and not 100% due to Saturdays sesh but got masses of work in and it felt good. Tomorrow is deads and lower body 1, I will be doing 1 single tomorrow...the only deviation now from repping purely as I need to bring up the new hook grip in my off season but after that it will be back to repping for deads...255kg x 8 x 2 I think, 5 kg up on last week.

Vid

nailsIcon...27-11-2017 @ 12:44 
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my wood got all bloody
Member 1001, 5516 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Pints of Gin? Sounds like a right hoot.

Cracking couple of sessions as always mate. Bench is looking great. No more poverty bench or poverty squat.
OxmanIcon...27-11-2017 @ 20:52 
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Likes tight rubber
Member 2981, 10872 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 108kgs UnEq
nails said:Pints of Gin? Sounds like a right hoot.

Cracking couple of sessions as always mate. Bench is looking great. No more poverty bench or poverty squat.


Lol yes it was mate...not drank like that for some time!

Cheers mate...reps are building nicely...if I can hammer this for a few months when I go back to a strength focus I should see some nice numbers fall...i'd like 200-210kg bench earlyish next year.
OxmanIcon...28-11-2017 @ 13:10 
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Likes tight rubber
Member 2981, 10872 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 108kgs UnEq
Lower 1

Hook Grip Deadlifts

60kg x 10
100kg x 5
140kg x 5
180kg x 3
220kg x 1
240kg x 1
thumbs taped
260kg x 1...grip slip
tape removed
260kg x 1 no slip

Taping thumbs doesn't work for me, weakens the grip...very solid at 260kg when tape took off and zero pain, held second one for 10 seconds at the top. Building well and on a crap bent bar too.

Sumo Deadlifts

100kg x 5
140kg x 5
160kg x 8
160kg x 8
160kg x 8
160kg x 8

Well that was different, it will take time to bed the form in, still need more sit back I think but weight was very very easy, still felt it in hips, lower back and quads though, will see how body reacts in terms of recovery.

Hack Squats

125kg x 8 rep pb
125kg x 8
125kg x 8
125kg x 8 volume pb

Strength rapidly increasing on these...5kg up on last weeks 4x8, more there still but quads blew up on them, kept constant tension too, just shy of knee locking at top. Building well.

Lying Leg Curls

62.5kg x 8 rep pb
62.5kg x 8
62.5kg x 8
62.5kg x 8 volume pb

Increased weight 2.5kg on last week and still moving well, hamstrings feeling it nicely.

Deadlift Lever Machine SLDL

140kg x 12
140kg x 12
140kg x 12

Swopped out reverse hypers for these as long term increases on hypers won't be possible..maxed out on pins. I like these, really seems to focus well on glutes and hamstrings, especially as they were fatigued from lying curls. Plenty of scope to build too.

Standing Calf Raise

80kg x 8
80kg x 8
80kg x 8
80kg x 8

Done on squat machine as smith just feels wrong...I can get a much deeper stretch on this and its much tougher, struggling to walk after so did something.

And that was that, decent session, legs feeling a little wobbly so all good, off tomorrow then upper 2 Thursday.

nailsIcon...29-11-2017 @ 08:57 
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my wood got all bloody
Member 1001, 5516 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Loads of work again mate, interesting about the tape, seems like reverse logic. I guess you've just got rugged mans hands. A soft as s**te office boy might get more benefit.
OxmanIcon...29-11-2017 @ 21:19 
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Likes tight rubber
Member 2981, 10872 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 108kgs UnEq
nails said:Loads of work again mate, interesting about the tape, seems like reverse logic. I guess you've just got rugged mans hands. A soft as s**te office boy might get more benefit.


Its weird mate...I might try some proper sports tape and not just micropore tape but yes I have very rough hands...manual working since I was like 11 lol.
OxmanIcon...30-11-2017 @ 12:51 
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Likes tight rubber
Member 2981, 10872 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 108kgs UnEq
Morning BW - 107.1kg

Upper 2

Overhead Strict Press

Bar x 20
40kg x 10
60kg x 5
70kg x 8
70kg x 8
70kg x 8
70kg x 8 volume pb

this week - 2240kg last week -1840kg)

Felt quite heavy today but I had a very tough day at work yesterday so that may account for it but all good reps and controlled the negatives and got the work in. Despite a 10kg drop in working weight the extra volume meant a big increase in total work done.

Legs Flat Floor Press

60kg x 10
80kg x 10
100kg x 8
100kg x 8
100kg x 8
100kg x 8 volume pb

This week - 3200kg -last week - 2860kg

Feeling a bit tougher this week but I was sensible and lowered the weight so I have room to progress...total volume still well up so all good. Very weak movement for me so it can only help my bench.

Chest Supported Rows

62.5kg x 8
62.5kg x 8
62.5kg x 8
62.5kg x 8 volume pb

This week - 2000kg - Last week 1480kg

Moving well, plenty of room to progress still. Great pump, lats really feeling it.

Cable Lateral Raise

15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10 volume pb

This week - 750kg - Last week - 645kg

Felt good, nice slow controlled reps, lateral head burning by the end massively.

Smith Machine Barbell Shrugs (no counter balanced machine)

100kg x 10
100kg x 10
100kg x 10
100kg x 10

4000kg total

Switched to smith machine as it feels better, starting light and focusing on traps, big pause and squeeze at the top. Plenty of room to increase again.

EZ Concentration Curls

52.5kg x 8
52.5kg x 8
52.5kg x 8
52.5kg x 8

This week - 1680kg - Last Week - 1200kg

Still feeling great and again I should be able to progress this nicely.

Hammer Curls

15kg x 8
15kg x 8
15kg x 8
15kg x 8

480kg Total volume

I decided to switch out upright rows as I need more bicep work I feel as I have neglected them for many years...light weight but nice burn.

Yellow Back Machine

97.5kg x 12 rep pb
97.5kg x 12
97.5kg x 12
97.5kg x 12 volume pb

This week 4680kg - Last Week -3420kg

Easy increases still, feeling worked but not wrecked. Love this new machine can get a great ROM and slow negative down really nicely.

Reverse Pec Dec

65.5kg x 8
65.5kg x 8
65.5kg x 8
65.5kg x 8 volume pb

This Week - 2096kg Last Week - 2016kg

Still feeling very good and nice and strict with slow burning negatives. Really enjoy this movement.

And that was that...banged out in about 1 hour 30 mins, rest periods not extreme these days, sensible weight increases/decreases and set increases where needed. Feeling worked but not wrecked, really enjoyable and feels like I can get much progression, hopefully see some muscle going on, just need to nail these calories now to ensure i'm not spinning my wheels still.

No session tomorrow as I am going away so will be back in on Monday for Upper 1 again.
stephen9069Icon...30-11-2017 @ 14:30 
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Frequents the HOUSE of GAIN.
Member 3836, 4099 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Still on a roll mate your sessions are kooking quality.
nailsIcon...30-11-2017 @ 16:30 
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my wood got all bloody
Member 1001, 5516 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Still cracking out loads of work. I see you are recording total volume numbers, is the aim to increase these over the coming weeks?
OxmanIcon...30-11-2017 @ 20:12 
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Likes tight rubber
Member 2981, 10872 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 108kgs UnEq
stephen9069 said:Still on a roll mate your sessions are kooking quality.


Cheers mate...still trying to progress in a different way.
OxmanIcon...30-11-2017 @ 20:17 
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Likes tight rubber
Member 2981, 10872 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 108kgs UnEq
nails said:Still cracking out loads of work. I see you are recording total volume numbers, is the aim to increase these over the coming weeks?


Cheers mate. Yes following some BB lads I know they rave about this style of training and seeing as the next 2-3 months is all about adding more size I will try it.

Hardest thing currently is getting in enough food, I have a BB prep coach give me some diet advice and I've just bumped calories again as I have been dropping weight so now on 650g Carbs...120g Fats....330g Protein a day, hoping I can creep up 1/2lb overall a week/2 weeks with this, no longer care about weight classes I just want to be the strongest version and currently most muscular version of me possible. Back end of next year I may cut and get down to under 10% BF again but focus currently is adding muscle, then hitting a 260kg Squat, 220kg Bench and a 350kg Deadlift and maybe a 140kg OH too. One step at a time lol.

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