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Ox's Journal Of Insanity

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OxmanIcon...21-01-2013 @ 19:04 
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SQ 242.5, BP 192.5, DL 330
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vausie said:this journal is INSANE i like the loads of singles


Cheers mate, i enjoy it, guess that does make me insane lol! Its tough mentally and physically, got some big lifts in mind this year so every session has to be balls to the wall.
OxmanIcon...22-01-2013 @ 07:05 
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2nd backload in a row last night has seen my weight drop 1/2lb? Odd. Big dead/squat session today but not backloading until tomorrow night ready for thursdays press session.
ThingIcon...22-01-2013 @ 07:25 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
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plenty graft there Dave
OxmanIcon...22-01-2013 @ 18:22 
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Thing said:plenty graft there Dave


Ta Neil Happy
OxmanIcon...22-01-2013 @ 18:22 
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Great session today, feeling very lethargic going in but it went very well.

Deads

75kg x 10
125kg x 5
175kg x 3
215kg x 2
235kg x 5 rep pb

Well decided to go back to my old system of 3's working up as it yeilded my 600lb pull. Aim was for a fast 3 - tick, 5 deep breaths then 2 more solid un-hitched reps, maybe 2 more grinders there but i don't want to be grinding at this point. First 2 reps were silly fast. My plan now is 240kg x 4, 242.5kg x 4, 245kg x 4, 247.5kg x 3, 250kg x 3, 252.5kg x 3, 255kg x 3, 257.5kg x 3, 260kg x 3, 262.5kg x 3 then a 285kg max attempt. Current PB's are 250kg x 3, 255kg x 2, 260kg x 2 (1 hitched), the 250kg x 3 gave me my 272.5kg pull. Feeling very strong, best deads have felt since my big pull.

Speed deads - 45 sec rests

145kg + doubled green band x 1
145kg + doubled green band x 1
145kg + doubled green band x 1
145kg +doubled green band x 1
145kg + doubled green band x 1

Very explosive, felt very nice, got form nice and tight and was fast from bottom to top.

Paused Squats - 45-60 sec rests, trying oly shoes out

75kg x 10
105kg x 5
115kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
130kg x 1
135kg x 1
135kg x 1
135kg x 1
135kg x 1
135kg x 1

Still feeling very light which is a good thing, really helping me focus on my form and i can honestly say my squatting has never felt so good or been so optomistic about progression. I will keep steadily building these, not rushing them and see where they go, can really feel my hamstrings and hips finally coming into play. Much to come from these this year. The oly shoes felt very good tbh and better than my chucks, got very deep and it felt very good. I shall try my heavy squats on friday with them i think.

Comp grip dead start bench press - 75 sec rests

75kg x 5
105kg x 3
115kg x 1
125kg x 1
96.5% 1rm of 140kg
135kg x 1
135kg x 1
135kg x 1
135kg x 1
135kg x 1 total rep/weight PB

Tough today, no more there but went well considering the amount of pressing i banged out yesterday.

Good Mornings - 60 sec rests

75kg x 5
95kg x 5
105kg x 5
115kg x 5
115kg x 5
115kg x 5

Liking these, not done in a very very long time but i figure they may help with my squat and my deadlift. Started light as was unsure where my strength was. The 115's felt light but i liked the form, slow on the way down, sitting right back onto heels then explosively firing glutes/hams for a fast positive portion of the rep, felt pretty cool. Wasted my glutes and hams and i feel will really benefit hip drive in squats and deads, something i struggle with i feel, in deads especially.

Power Shrugs - 60 sec rests

230kg x 7 rep PB
240kg x 5 rep PB
240kg x 5

Feeling very strong, much more there i feel, progressing quickly, i was very weak at this movement but its coming on well. I really aim to be as explosive as i can with these and they hit most of the upper back and trap area very well.

Log Row

125kg x 5
125kg x 5

Not much there by this point wasted.

Finished with abs, shoulder re-ab and stretching. Shattered but pleased.
OwenLIcon...22-01-2013 @ 18:40 
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Another top session mate
OxmanIcon...22-01-2013 @ 18:45 
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OwenL said:Another top session mate


Cheers matey, going back to your idea of fast triples and slow build up on the deads, worked last time!
Daws87Icon...22-01-2013 @ 18:54 
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SQ 227.5, BP 175, DL 250
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Quality session bud!
OxmanIcon...22-01-2013 @ 19:06 
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Daws87 said:Quality session bud!


Thanks mate, feeling it now!
DomRedshawIcon...22-01-2013 @ 19:18 
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very nice work. 235x5 is awesome
OxmanIcon...22-01-2013 @ 19:24 
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Member 2981, 11067 posts
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765.0 kgs @ 92.9kgs UnEq
DomRedshaw said:very nice work. 235x5 is awesome


Cheers Dom, i was tempted to gring out 2 more but i want a nice steady build up to my top triple then smoke 285kg!
stephen9069Icon...22-01-2013 @ 19:56 
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good session mate
OxmanIcon...22-01-2013 @ 20:19 
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SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
stephen9069 said:good session mate


Ta mate Happy
vausieIcon...22-01-2013 @ 20:33 
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quality session mate i thought u were a 200 + squatter
OxmanIcon...23-01-2013 @ 08:24 
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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
vausie said:quality session mate i thought u were a 200 + squatter


I was/am mate but that was in wraps to just parallel, i've now ditched wraps and burying every one. I'm a crap squatter but finally getting somewhere i think. Getting my squats back over 200kg without wraps is my priority and i think it will also be a major help in getting my deads closer to 300kg.

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