Ox's Journal Of Insanity
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| Oxman |  | ... | 27-02-2018 @ 13:42 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Very tired before todays session, still suffering a little with fatigue left over from the pneumonia bout I had, apparently it can last up to 6 months after illness but a few caffeine tabs and I was good to go. Deadlifts - All beltless 60kg x 10 100kg x 5 140kg x 5 180kg x 3 220kg x 1 260kg x 1 280kg x 3 (I think a beltless pb actually) CAT Deadlifts 222.5kg x 4 222.5kg x 4 222.5kg x 4 222.5kg x 4 222.5kg x 4 222.5kg x 4 222.5kg x 4 Deficit Deadlifts 205kg x 6 205kg x 6 Lots of deadlifting, all very raw too.. feeling very much on point and very strong, 280 even beltless feels an easy weight. The volume was tough going I must admit after as rest periods meant to be low but it was all very speedy and I really focused on tightening my form up and hitting the right line driving up. Felt good today. Barbell Rows 127.5kg x 8 127.5kg x 8 127.5kg x 8 Easy enough but its the prescribed % for the day so job done. Dumbbell Swings 30kg x 15 30kg x 15 30kg x 15 Huge glute pump, kept rest periods low too and moved nicely. Neutral Grip Pull Ups BW x 5 BW x 5 BW x 5 Easy start, weight will be added as cycle progresses. Chest Supported Shrugs 60kg x 10 60kg x 10 60kg x 10 A nice variation, I struggle to feel normal barbell shrugs but these feel really good. Weighted Sit Ups 10kg x 10 10kg x 10 10kg x 10 Quick blitz to abs, constant tension throughout. Job done, feeling very strong, could have done more everything but keeping things tight and following the system, it'll get heavy soon enough. Vid | ||
| nails | | ... | 27-02-2018 @ 14:09 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Great work again mate but CAT deadlifts makes me laugh. Was it a lion? | ||
| Oxman | | ... | 27-02-2018 @ 14:13 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said:Great work again mate but CAT deadlifts makes me laugh. Was it a lion? LOLOL...Compensatory Acceleration Training mate! | ||
| nails | | ... | 27-02-2018 @ 14:50 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said: LOLOL...Compensatory Acceleration Training mate! Kinda hoping you said it was Jörmungandr however I realise Norse mythology isn't everyone's bag (sigh). | ||
| stephen9069 | | ... | 27-02-2018 @ 18:29 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Very fast pulling mate, what you weighing now you look like you put on a bit of decent size mate. | ||
| John | | ... | 27-02-2018 @ 19:09 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Fricken boom! | ||
| Oxman | | ... | 27-02-2018 @ 19:25 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said: Kinda hoping you said it was Jörmungandr however I realise Norse mythology isn't everyone's bag (sigh). Haha, sorry to disappoint mate. | ||
| Oxman | | ... | 27-02-2018 @ 19:27 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | stephen9069 said:Very fast pulling mate, what you weighing now you look like you put on a bit of decent size mate. Cheers mate. Yes I have got fat...sitting around 108kg, i'm expecting to creep up over 110kg this strength cycle. After this 16 weeks I am going to do a hefty cut and bodybuild for a little while and get as lean as I did when I was 83kg, I reckon i'll be around 95-100kg then, plan then is to hit another strength cycle and build back up using reverse dieting. | ||
| Oxman | | ... | 27-02-2018 @ 20:55 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | John said:Fricken boom! Cheers matey  | ||
| Oxman | | ... | 01-03-2018 @ 11:51 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Not up for it much this morning...freezing after first work shift where I was clearing paths and putting more salt down, joints aching and right shoulder playing up, elbow oddly feeling 100%, anyways picked my mate up and got to the gym. Dead Stop Floor Press 60kg x 10 80kg x 10 100kg x 5 120kg x 3 145kg x 3 145kg x 3 145kg x 3 145kg x 3 145kg x 3 volume pb Feeling good, shoulder got better and better as I got warmer and warmer. All good reps and more there but where it needs to be in the first week. Feeling strong and very full. Reverse Band Paused Bench Press 190kg x 3 190kg x 3 195kg x 3 195kg x 3 195kg x 3 220kg x 1 very long pause Again feeling very good and concentrating on my form and moving as fast as I can. 220 felt heavy after the rep work but held it a good while and it flew up nicely. Starting strength and explosive strength hit I moved on.. Seated Overhead Smith Press 90kg x 3 90kg x 3 80kg x 5 80kg x 5 80kg x 5 Think i'll stay around 80-85kg next time and hot 5's, feels more productive, smashes front delts and triceps so well this one. Dumbbell Side Lateral Raises 15kg x 12 15kg x 12 15kg x 12 Nice quick sets and side delts blew up really well, getting some epic pumps lately. Iso Lat Pulldowns 80kg x 10 100kg x 6 80kg x 10 80kg x 10 Not done these with this type of grip before and it massively blew up my lats like crazy, unreal pumps and felt awesome. Close Grip EZ Preacher Curls 40kg x 8 40kg x 8 40kg x 8 30kg x 12 30kg x 12 30kg x 12 Having fun on these, had to tear myself away as my arms pumped more and more every set, was brilliant. Felt very strong and controlled. Called it there, this is my one slightly easier day of the week but felt really productive today once body started working! If more snow doesn't hit too bad i'll be hammering some major squat volume tomorrow. Heavy triple, CAT work for 6 sets of 4 and a few sets of 6 for dead stop squats before my speed work for deads and accessories. | ||
| John | | ... | 01-03-2018 @ 18:57 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Nice session that its amazingly humbling doing seated overhead stuff with the barbell, I really must have ago at reverse band bench,I've started to include those dead stop floor presses holy crap they arnt easy  with that starting strenght your going to smash that 200k | ||
| Oxman | | ... | 02-03-2018 @ 10:52 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | John said:Nice session that its amazingly humbling doing seated overhead stuff with the barbell, I really must have ago at reverse band bench,I've started to include those dead stop floor presses holy crap they arnt easy with that starting strenght your going to smash that 200k Cheers mate...those verhead presses were in a smith machine mate...i'm trying to hone in on delts and triceps without stabiliser issues..working so far. They are brutal mate and starting strength is massively improving...explosive strength needs to come up via the band work to nail the slow down at lockout I get. I'm 100% confident as long as my body hold together i'll blitz 200 mate...just need to be sensible in my build up lol. | ||
| nails | | ... | 02-03-2018 @ 13:02 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Cracking work mate, looking forward to seeing the end result. | ||
| Oxman | | ... | 02-03-2018 @ 14:53 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Cheers Nails...training is going to be brutal  Lol...well we'll see what the next few months bring mate Well battled through the snow after dropping my daughter off for a play date and went to squat. Today was frankly brutal, I don't think my quads have ever felt so utterly battered and abused and it builds even more the coming weeks, this volume is brutal. Sat here now while my food cooks my quads are in utter tatters but very pleased with what I got done today. Squats 60kg x 10 100kg x 8 120kg x 5 140kg x 3 160kg x 2 180kg x 1 200kg x 3 CAT Squats 160kg x 4 160kg x 4 160kg x 4 160kg x 4 160kg x 4 160kg x 4 Dead Stop Squats 147.5kg x 6 147.5kg x 6 Quad pump was immense and the volume was brutal as not used to it with squats but feeling pretty strong, all moving nicely despite being very cold. I seemed to develop a slight niggle in my upper right quad on second 160kg set but I seemed to be able to massage it out ok...the cold was making it more difficult today. Very pleased though and I can only see the volume being beneficial for my max squat and indeed deadlift. Felt a bit beaten after these but job was done...everything increases next week...heavier triple and more sets of CAT squats. Isometric Deads Superset With Speed Deads 4 rounds of 140kg knee height isometric superset with 4 rounds of 160kg x 2 speed deads Feeling good despite being broken from squatting, productive. Lying Leg Curls 75kg x 8 75kg x 8 75kg x 8 Starting light again and explosive, moving well. Iso Hammer Rows 160kg x 8 160kg x 8 160kg x 8 Quick blitz on upper back again, moving well. And that was that, legs in bits, job done, glad I have a snow day! Week 2 starts Monday with bench again. Video upload taking ages, will stick it up later. | ||
| Oxman | | ... | 03-03-2018 @ 07:57 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | |||
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