Ox's Journal Of Insanity
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| Oxman |  | ... | 04-01-2018 @ 12:04 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Missed an exercise! Glute Ham Raises BW x 12 BW x 12 BW x 12 Got these just right now so will build. | ||
| nails | | ... | 04-01-2018 @ 12:41 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Nice work mate, I know you down on where you were but still well above average. Also now you know how my soft officer worker hands feel. lol. | ||
| Oxman | | ... | 04-01-2018 @ 12:43 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said:Nice work mate, I know you down on where you were but still well above average. Also now you know how my soft officer worker hands feel. lol. Lol I do indeed, never felt so sore in the hands! Cheers mate...it'll build slowly...all being well in around 12 weeks i'll pull a nice clean 335kg  | ||
| taz | | ... | 05-01-2018 @ 05:45 |
 he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Not been in for a bit. Not good to hear you have been ill, but glad to hear you are on the mend mate. That said some great post illness workouts mate, bodes well for 2months down the line when all is well! | ||
| Oxman | | ... | 05-01-2018 @ 14:47 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Cheers Taz I'm coming back quickly now mate...proper knocked me down but bouncing back! Hope you are well mate. Thanks mate...coming back quickly I think Awesome session today...really enjoyed it. Morning BW .. 105.6kg Upper 2 Bench Press Against Heavy Bands 60kg x 10 80kg x 8 100kg x 5 120kg x 3 130kg x 2 140kg x 1 120kg x 3 120kg x 3 These felt good today...even at my peak I only managed 150kg plus the bands. More than 140kg there today but it was enough, explosive strength returning already, really enjoyed these. Floor Press 100kg x 5 120kg x 3 120kg x 3 120kg x 3 130kg x 2 140kg x 2 rep pb Again clicking nicely and a pretty easy double at 140...my previous old max, still going steady so left it at that. Will work these hard as its a glaring weakness. Seated Dumbbell Press 27kg x 10 27kg x 10 27kg x 10 Not done these in a very long time so started lightish...will slowly build up, delts pumped nicely from them though. Deadlift Rows 140kg x 6 140kg x 6 140kg x 6 Didn't go mad with weight this week as lats massively sore from yesterday, just greasing the groove this week, moved very nicely. At this point my mate was trying Axle cleans, not done them since my strongman days so had a quick go... Axle Power Cleans 70kg x 1 like a feather 100kg x 1 easy Not done in ages, 100kg was simple even on a bent axle...easy 120kg there i'd say but won't be doing it lol. Cable Lateral Raise 15kg x 10 15kg x 10 15kg x 10 Moving well today, nice and strict. EZ Close Grip Preacher Curls 40kg x 6 40kg x 6 40kg x 6 Starting back light with these but felt really good, big ROM and a good squeeze at the top of each rep. Pinwheel Curls 22kg x 6 22kg x 6 22kg x 12 amrap Forgot how much fun these are...great movement...will up the weight next week, bit light. Reverse Pec Dec 70kg x 8 70kg x 8 70kg x 8 Again fairly easy comeback, plenty to build on, good controlled reps though. Tricep Pressdowns 35kg x 8 35kg x 8 35kg x 12 amrap I do really like these but my elbows are sore right from rep 1, seems I struggle with any tricep isolation movement. May not do again. And that was that...really enjoyed the session and strength flowing back already, I feel pretty much 100% now but still being careful. My Video editor app is screwed (need a new one) so no edits...raw and uncut youtube i'm afraid... | ||
| John | | ... | 05-01-2018 @ 16:50 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Getting up to speed quickly oxman,I neglect floor press maybe I should add them,  | ||
| Oxman | | ... | 07-01-2018 @ 12:42 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | John said:Getting up to speed quickly oxman,I neglect floor press maybe I should add them, Cheers mate...bouncing back fast...12 week build up now hopefully to some bigger numbers. | ||
| Oxman | | ... | 08-01-2018 @ 11:35 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Chest a little tight today from the cold but ok when I am inside..training went well still.. Bench Press 60kg x 10 80kg x 10 100kg x 5 120kg x 3 140kg x 1 160kg x 1 135kg x 8 135kg x 8 add heavy bands..60 sec rest periods 100kg + bands x 2 100kg + bands x 2 100kg + bands x 2 100kg + bands x 2 100kg + bands x 2 100kg + bands x 2 100kg + bands x 2 100kg + bands x 2 Decent enough..force production on heavy weights down still but its coming back, bad work after got faster and faster and moved well...all I all productive work and plenty to build on. Seated Behind Head Press 60kg x 8 60kg x 8 60kg x 8 60kg x 8 A decent start to these, feeling light and paused quite a lot of the reps, feels really good and blitzes delts and tris, helps with the feeling of lat activation to for bench. Will build on these. Yellow Back Machine 108kg x 12 rep pb 108kg x 12 108kg x 12 119kg x 6 rep pb and volume pb These are stronger than pre illness now and lats/middle back blew up massively. Felt very good. Verticle Bench Press Machine 100kg a side x 8 rep pb 100kg a side x 8 100kg a side x 8 volume pb Again stronger than pre illness and moving very well. The pump from this machine is unreal, just blew up from set 1. Cable Crossovers 35kg x 10 35kg x 10 35kg x 10 35kg x 10 Good clean reps and a pause on contraction, again a great pump and rest periods quite low. Machine Preacher Curls 55kg x 8 55kg x 8 55kg x 7 Died out on 3rd set, still not quite back to speed here, crazy pumps though and very good reps with a good stretch on the negative. Reverse Grip EZ Curls 30kg x 10 30kg x 10 30kg x 10 Going to try and build these, forearms in bits from them and biceps too for that matter. Weighted Dips BW + 15kg x 8 BW + 15kg x 8 BW + 20kg x 8 Weights really ramping up well, still comfy, up from 10kg last week. Will be really hammering these as the carryover I last got from them was great, form really dialled in now. Tricep Extension Machine 45kg x 11 sets x 10 with 30 sec rests 45kg x 1 set x 23 to failure 12 sets with minimal rest...the pump was immense, arms flooded with blood, really enjoyed these despite light weight. Great session and feeling good, things building nicely and pleased with how I am bouncing back... Vid... | ||
| nails | | ... | 08-01-2018 @ 11:49 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Looking good mate, good comeback and in record time. | ||
| Oxman | | ... | 08-01-2018 @ 12:29 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said:Looking good mate, good comeback and in record time. Cheers mate..considering 2 weeks ago I was vomiting blood i'm pretty pleased lol. | ||
| stephen9069 | | ... | 08-01-2018 @ 20:19 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Looking good mate still see your journal entries are still massive lol. How do you find the behind the neck press on your shoulder ? | ||
| Oxman | | ... | 09-01-2018 @ 13:09 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | stephen9069 said:Looking good mate still see your journal entries are still massive lol. How do you find the behind the neck press on your shoulder ? Lol trying mate ...just need to be careful! I like it mate as long as I don't take it all the way down...just to behind the head...blitzes the side delts really well. Eddie Coan inspired lol! | ||
| Oxman | | ... | 09-01-2018 @ 13:09 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Nice session today...still lacking explosion and gym full of new year new me powerlifting kids nabbing the good bars but went well. Deadlifts...on a crap bar  60kg x 10 100kg x 5 140kg x 5 180kg x 3 220kg x 1 260kg x 1 280kg x 1 300kg x 1 235kg x 8 235kg x 8 First heavy conventional session since November and first heavy pulls since my illness. 225kg felt heavy last week but everything flew easily today...even on a crap bar. Was planning on going to 260kg and then doing my rep work but 260 felt like an empty bar and 280kg felt similar so did a 300kg...lacking my usual speed and explosion but moved well enough. Feels like I have a triple there should I wish so still around where I need to be. 8 Weeks to a 315kg double and a 335kg single. Ironically the 8's were the hardest part of the work but all moved well enough. Speed work Friday should start to help bring back a little speed. Hack Squats 125kg x 8 125kg x 8 125kg x 8 Moved easier than last week, coming back nicely. Lying Leg Curls 65kg x 8 65kg x 8 65kg x 8 5 Kg up again on last week and these were massively explosive, feeling stronger than they did pre Christmas. Leg Extensions 60kg x 12 70kg x 12 80kg x 10 rep pb 90kg x 8 rep pb Nice pump and good controlled lifting. Really going to try and focus on bringing up my quads. Barbell Glute Bridge/Thrust 60kg x 12 80kg x 12 80kg x 12 80kg x 12 Trying to get some concentrated glute work into my lifting..need a pad for the bar as the weight goes up...paused the top of each rep and squeezed hard, seems to work but need more weight I think...will keep on trying to push up. Seated Calf Raise 50kg x 12 60kg x 8 65kg x 8 50kg x 12 Quick calf blast as I feel I have to lol. Neutral Grip Pull Ups BW x 10 BW + 5kg x 5 BW + 5kg x 5 Feeling good...again trying to add I as much upper back work as I can...get a little in every session. These felt good and got a good ROM. Will keep building. Kneeling Rope Crunch 40kg x 12 40kg x 12 40kg x 12 A little ab work to finish. And that was that...the comeback continues, feeling like I am back on track.. | ||
| stephen9069 | | ... | 09-01-2018 @ 21:41 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | That 300kg looked very smooth mate i think your admirer in the background would agree lol. | ||
| taz | | ... | 10-01-2018 @ 07:10 |
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | stephen9069 said:That 300kg looked very smooth mate i think your admirer in the background would agree lol. ^^ this ^^ Main thing is glad to hear you are better mate, add to that the weights are improving already in a short period of time is also good news mate | ||
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