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Ox's Journal Of Insanity

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OxmanIcon...15-03-2018 @ 11:54 
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stephen9069 said:That is an insane session mate awesome work


Cheers mate...looking forward to volume dropping now!
OxmanIcon...15-03-2018 @ 11:55 
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taz said:Bloody hell, the insane sessions continue Happy
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.


Hello mate, good to see you back! Cheers bud...its all ticking along nicely at the moment and only one niggle to deal with currently in my shoulder Happy

Yes I can't wait to get business up and running...logo all sorted, everything ready to go just need to bit of paper qualifying me to get insurance...the 25 years of in the gym experience apparently count for nothing lol!! Never mind, won't take long!

Cheers Taz Happy
OxmanIcon...15-03-2018 @ 11:56 
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Lol...I think i'd feel a bit of a knob wandering around commentating on the gym...if its quiet one day maybe lol!

Great session today, shoulder a little twingy but nothing too bad..

Bench Accessory Day...Week 3

Dead Stop Floor Press

60kg x 10
80kg x 10
100kg x 5
120kg x 3
140kg x 1
150kg x 5 rep pb (not failure)
172.5kg x 1 PB
160kg x 3
155kg x 3
140kg x 5

Moving nicely today, 150kg x 5 flew up and felt light so thought i'd try a 1 rep to see how it felt, moved ok and felt pretty light in the hands. Backed the weight off and got some work I after, all building very well.

Dead Stop Reverse Band Bench

180kg x 1
200kg x 1
220kg x 1
230kg x 1 pb
240kg x 1 pb
220kg x 2
220kg x 2

Strength really increasing now, only ever done 240kg reverse bands with a TnG style and a little bounce off the chest. Checked weights after and bands take off 60kg so that 240kg is 180kg on the pins. Not maximal either, another 5kg maybe there, feels heavy at the top that's for sure. Backed off for a couple of solid doubles.

Seated Strict Overhead Smith Press

92.5kg x 5 rep pb
100kg x 3 rep pb
105kg x 1 pb
90kg x 7 rep pb
80kg x 15 rep pb

Again strength going crazy on overhead, these are building so rapidly..really hits front delts and triceps so well, it feels like it is aiding my bench lock out so will go with it this cycle.

Reverse Band Close Grip Bench Press

180kg x 5
180kg x 5
180kg x 5
180kg x 5
185kg x 5

Triceps battered from these, can really feel them working. Finished off the press work today well.

Iso Hammer Row

80kg x 15
100kg x 10 rep pb
100kg x 8
80kg x 12

Lats a little sore from Tuesday still but I am trying to hammer my upper back this cycle as much as possible...felt strong though and moved nicely, ripped hand was hurting a tad on them but nothing too bad.

Close Grip EZ Preacher Curls

45kg x 10
45kg x 8
45kg x 8
45kg x 8
30kg x 17 + 5 + 4 rest pause

Quick bicel blast to finish and as usual an insane pump was had, weight and reps up, moving well.

Stretched out upper body and called it a day...huge volume squat day tomorrow and not going to lie...dreading it but it shall be done.

Vid...

93hopkinsonrIcon...15-03-2018 @ 12:22 
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Do you do all your own programming?
OxmanIcon...15-03-2018 @ 12:28 
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93hopkinsonr said:Do you do all your own programming?


I do currently mate yes...I'd like a coach but funds don't allow. Working ok though I guess.
nailsIcon...16-03-2018 @ 08:58 
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Great work as usual mate. Do you find the biceps work has any impact on your pressing (or other lifts) or are there other reasons.
OxmanIcon...16-03-2018 @ 12:05 
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Cheers Nails...I find for bench its an absolute must...its massively helped my bench in terms of stability and power in the negative section of the lift. I can see it being beneficial for overhead too for similar reasons tbh.

Also I noted that my arms are 18 1/2" Cold so want to get them to 20" before I cut lol Grin Grin

Struggling with sleep this week, have a few issues causing worry and work is full on and my mind is therefore a little overactive but no doubt will improve the next few days.

Today was squat day and lots of it, volume peak for squats....

Squat

60kg x 10
100kg x 5
120kg x 5
140kg x 3
160kg x 1
180kg x 1
210kg x 3

CAT Squats - beltless

160kg x 4
160kg x 4
160kg x 4
160kg x 4
160kg x 4
160kg x 4
160kg x 4
160kg x 4
160kg x 4
160kg x 4 probably a volume pb

Weak Point Pin Squats

160kg x 6
160kg x 6
180kg x 4
180kg x 4
200kg x 2

Tough old session...more mentally than physically, stretching and rolling between sets. 60-90 seconds rest between the volume stuff and I felt it. The top triple wasn't the best today, felt a bit off but only 10kg under my best triple so acceptable. Zero gym atmosphere made it tougher, had to go into my own little world and just get the work in. Pin Squats at the end felt good despite lower back feeling pumped to hell, everything moving pretty snappy.

Weak Point Paused Speed Deads - 30 sec rests

160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2

Moving well, tried to be as fast as I could after the pause, decent enough.

Lying Leg Curls

80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 9 amrap

Very explosive reps, I do enjoy this movement.

Iso Hammer Rows

170kg x 5
170kg x 5
170kg x 5
170kg x 5
170kg x 5
170kg x 5
170kg x 5
170kg x 10 amrap...utter failure

Short rest periods and lats were on fire, a good amount of extra upper back work put in quite quickly.

Stretched out and called it a day. Feeling the volume of this week now...more mentally than physically, deloading main lifts next week then we lower reps and up the weight entering phase 2 of the plan.

Vid

nailsIcon...16-03-2018 @ 16:16 
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my wood got all bloody
Member 1001, 5711 posts
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Another boat load of volume again mate. I'd like to see the CAT squats.

I can't fire my right bicep very well and I wonder how much this effects my pressing. It's an area that need address from an injury prevention perspective regardless.
SawyersIcon...16-03-2018 @ 18:13 
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Looking really strong!

And good luck with the PT course. You will no doubt pass it easily. I've been involved in running the courses in the past. With the training knowledge you have, you will be fine! Happy
JohnIcon...16-03-2018 @ 19:03 
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Like an unstoppable force of nature Happy tbh I neglect bicep work In Thant I do zero direct bicep work maybe I should do some.
stephen9069Icon...16-03-2018 @ 19:16 
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very strong squatting mate and again a boat load of volume aswell.

Looking forward to the next phase seeing what weights get lifted
OxmanIcon...16-03-2018 @ 20:03 
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nails said:Another boat load of volume again mate. I'd like to see the CAT squats.

I can't fire my right bicep very well and I wonder how much this effects my pressing. It's an area that need address from an injury prevention perspective regardless.


Ta mate...CAT squats are just lighter, faster squats mate, nothing interesting tbh!

How come you have a bicep that doesn't fire mate? Worth trying to improve it, I know Paul Carter is a big believer in biceps aiding overhead work.
OxmanIcon...16-03-2018 @ 20:05 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Sawyers said:Looking really strong!

And good luck with the PT course. You will no doubt pass it easily. I've been involved in running the courses in the past. With the training knowledge you have, you will be fine! Happy


Thanks mate, appreciated Happy

Hopefully mate, I have the business plans all in place, just need the qualification now! I have clients waiting lol.

Thanks for looking in mate Happy
OxmanIcon...16-03-2018 @ 20:06 
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Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
John said:Like an unstoppable force of nature Happy tbh I neglect bicep work In Thant I do zero direct bicep work maybe I should do some.


Haha, cheers John.

I did for a long time mate but I swear its helped my bench...try adding some in and see what you reckon, well worth it mate.
OxmanIcon...16-03-2018 @ 20:07 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
stephen9069 said:very strong squatting mate and again a boat load of volume aswell.

Looking forward to the next phase seeing what weights get lifted


Cheers mate...still hate it lol.

Things going to start getting heavy after next weeks deload mate, I have a 500lb squat to double, 180kg bench to double and a 700lb deadlift to double at some point before moving to singles.

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