Ox's Journal Of Insanity
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| stephen9069 |  | ... | 08-03-2018 @ 20:00 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Oxman said: Cheers mate...weights really start to ramp up in a few weeks. Week 7 I need to double 180kg bench, double 227.5kg squat and double a 317.5kg Deadlift...things then get heavier still. Lopkong forward to this mate your smashing it. When is the next comp ? | ||
| Oxman | | ... | 08-03-2018 @ 20:05 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | stephen9069 said: Lopkong forward to this mate your smashing it. When is the next comp ? Cheers bud! June I think mate...push pull or maybe full power, not sure yet. Toying with doing Andy Boltons Deadlift Challenge later in the year too. | ||
| Oxman | | ... | 08-03-2018 @ 20:05 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Started my PT training course today at last  | ||
| nails | | ... | 09-03-2018 @ 08:35 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:Started my PT training course today at last Great stuff mate, if you attack it with the same tenacity you do lifting you will piss all over it. | ||
| Oxman | | ... | 09-03-2018 @ 14:01 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Cheers mate...hopefully some big career plans the next few years and this is the start of it Big session due today, squat day. Squats 60kg x 8 100kg x 5 120kg x 5 140kg x 2 160kg x 1 180kg x 1 205kg x 3 CAT Squats 160kg x 4 160kg x 4 160kg x 4 remove belt 160kg x 4 160kg x 4 160kg x 4 160kg x 4 160kg x 4 Weakness Paused Pin Squat 152.5kg x 6 152.5kg x 6 Usual issues getting under the bar on warm ups but loosened up ok and got into the groove. Not the fastest triple ever but then its only 15kg under my best triple and it felt very light on my back, it'll do for this week. The 160's felt good, decided to take the belt off and the beltless squats looked and felt better than my belted ones, a bit slower maybe but the one I filmed was near the end whereas the belted one was the first that will have an impact. I was managing to find a nice line and I like all this volume as it allows me to hone that form and discover what feels good and what doesn't. The weakness paused pin squats felt good and felt very powerful..again done beltless. Last week I was dying after squats and I did more this week, today I felt good and recovery much improved...despite large volume it was easy. Next week the CAT work moves to 10 sets of 4 and a top triple of 210kg. Pleased with that today. Isometric Deadlifts Superset With Speed Deads 140kg x 5 five second pulls against pin 160kg x 5 x 2 speed reps Moving nicely, working hard on the isometrics set at my weakpoint. Lying Leg Curls 75kg x 10 rep pb 75kg x 10 75kg x 10 Explosive reps, moving well. Iso Hammer Rows 165kg x 8 165kg x 8 180kg x 6 rep pb 200kg x 3 More upper back work again and strength still going up and up, feels very good. And that was that...Bench again on Sunday. Vid | ||
| stephen9069 | | ... | 09-03-2018 @ 14:09 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Your squatting is looking strong and fast mate. Good news on starting your course mate. | ||
| nails | | ... | 09-03-2018 @ 15:51 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Cracking work mate, squats are looking good. | ||
| John | | ... | 09-03-2018 @ 16:53 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Yep ditto with that course, nice work on the squats too another one chalked up | ||
| Oxman | | ... | 12-03-2018 @ 20:19 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Cheers boys, really appreciated I have my logo designed and website due to be started soon, just need to get the course done and dusted as I have clients lined up already lol! Got my bench session in yesterday while with the missus. Week 3 begins, weight coming up now, was 112kg bang on this morning but waist has actually come in around an inch Bench Session Week 3 Session 1 Bench Press 60kg x 10 80kg x 10 100kg x 5 120kg x 5 140kg x 2 165kg x 3 CAT Bench 125kg x 4 125kg x 4 125kg x 4 125kg x 4 125kg x 4 125kg x 4 125kg x 4 125kg x 4 125kg x 4 125kg x 4 Paused Spoto Bench 120kg x 6 120kg x 6 Isometric Bench Superset With Speed Bench 5 second isometric press/100kg x 2 - 6 sets Lots and lots of volume. Missus did a pec release beforehand as I was suffering with my right shoulder during warm ups. Banged out everything well enough, 165 wasn't as speedy as I would have like but heaviest repping I have done in a very long time. The CAT work was incredibly fast, moved really well and short rest periods had me blowing a little. Spoto bench felt strong and speedy after the pause. Isometric/speed bench combo came in today and man I love these...set the isometric press at my weak point then ran over to a bench and banged out a fast 100kg x 2 each time. 100kg after previous work felt like an empty bar and moved really fast. Happy with the bench work here, a ton of volume in and peaks for this cycle, everything starts to drop now and intensity increases. Chest Supported Rows 72.5kg x 5 72.5kg x 5 72.5kg x 5 72.5kg x 5 72.5kg x 5 Feeling strong, lats worked nicely from the volume here. Machine Preacher Curls 60kg x 10 rep pb 60kg x 10 60kg x 8 55kg x 12 55kg x 10 Never ever had a bicep pump like these gave me, biceps looked huge and I was struggling to bend my arms after. Pec Dec 84kg x 12 84kg x 12 84kg x 10 Kept very strict and large ROM, pecs blew up like biceps and felt very fatigued. And that was that, session took a while as missus was doing her dead and bench session combined where she hit a nice 130kg deadlift pb...second time she's ever deadlifted...easy 140/150kg there but we tapped it there as she had lots of work to do. Deads tomorrow..292.5kg triple and 10 sets of 222.5kg x 4 due and a few 6's with 215kg ish from a deficit I think. Will most likely go beltless again, will see how it feels. | ||
| nails | | ... | 13-03-2018 @ 13:19 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Wow that's a lot of volume. Interesting stuff mate. | ||
| Oxman | | ... | 13-03-2018 @ 13:29 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Cheers Nails...volume peaks this week...continued today with deads.... Deadlift Day Week 3 Deadlifts - Beltless 60kg x 10 100kg x 10 140kg x 5 180kg x 3 220kg x 1 260kg x 1 292.5kg x 3 beltless rep pb CAT Deads 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 4 222.5kg x 4 222.5kg x 4 222.5kg x 4 2" Deficit Deadlifts 222.5kg x 6 callous tore off  222.5kg x 6 DOH Deadlift Holds 180kg x 10 seconds 180kg x 10 seconds 140kg x 45 seconds Possibly the most volume I have ever done for deadlifts, 292.5kg x 3 was a beltless pb..grip slipping a little today oddly...no idea why, possibly not chalked up enough, will get some grip work in to make sure that doesn't become an issue. After the triple came the grunt work, 10 sets with 222.5kg for 4's. Felt light and fast and enabled me to really focus on my form and trying to accelerate through the lift, felt an extremely productive session in that respect. The 2 deficit sets at the end felt easy enough but ripped a callous off and made things a little harder afterwards but taped it up and got through everything ok. Added in some timed holds to work grip a little more. Decent work and surprisingly felt pretty ok even after all the volume. Barbell Rows 140kg x 8 140kg x 8 140kg x 8 Weight creeping up now but still easy and a good ROM, moving well. Weighted Hammer Grip Pull Ups BW + 5kg x 5 BW + 5kg x 5 BW + 5kg x 5 Weight increased, BW up on last week too so a bigger jump than listed really but still moving easily, getting chest to the bar. Chest Supported Shrugs 70kg x 10 70kg x 10 70kg x 10 70kg x 10 Another nice weight increase and feeling good, traps really feel this movement, seems to isolate them better than most other shrugs. Glute Ham Raises BW x 8 BW x 8 BW x 8 BW x 8 Got these set really nicely now and hammies taken a beating really nicely. Ab Wheel Roll Outs Standing x 5 Standing x 5 Kneeling x 10 Kneeling x 10 Quick ab blast when home. Decent work, building well still but looking forward to a small deload next week before intensity increases and the volume drops off. No video as I can't appear to upload it but you seen me deadlifting enough, not exactly interesting lol...Bench accessory day Thursday | ||
| John | | ... | 13-03-2018 @ 14:27 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Feckin ell mate that's one hell of a session I know you'll Say the weights relative but I mean the pure volume your beast,and not even in beast mode yet lol | ||
| Oxman | | ... | 13-03-2018 @ 15:43 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | John said:Feckin ell mate that's one hell of a session I know you'll Say the weights relative but I mean the pure volume your beast,and not even in beast mode yet lol Thanks mate...was a lot of volume tbf lol..thats peak of volume now thankfully...weight goes up and volume down now thank god lol! These volume sessions are wiping me out...1 more to go Friday with squats  | ||
| stephen9069 | | ... | 13-03-2018 @ 19:15 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | That is an insane session mate awesome work | ||
| taz | | ... | 14-03-2018 @ 07:05 |
 he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Bloody hell, the insane sessions continue All looking good mate, lifts are good and solid and the dreaded squat has come on massively. Good to hear you on a PT course, will be good for you mate especially with the amount you have learnt over the years and also more importantly done and experienced yourself! Something many PTs will lack. | ||
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