From scratch.
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| Rosser |  | ... | 28-11-2012 @ 14:55 |
scratch Member 3293, 52 posts SQ 195, BP 135, DL 215545.0 kgs @ 104kgs Eq | Deloaded and explosive, belt only (except warm-ups+stretching), starting at 35% and working to 75%. Also did 4 accessories 3-4sets of 8 each day (cant be arsed writting them all). 24/11 CLEAN + STRICT 8xBAR 8xBAR 5x25 5x31 5x38.5 5x46 5x52.5 25/11 SQUATS 8x37.5 8x37.5 5x52.5 5x67.5 5x82.5 5x97.5 5x112.5 27/11 FLOOR PRESS 8x26 8x26 5x37.5 5x47.5 5x57.5 5x68.5 5x78.5 (next session will go for &rt;2 of 95%) 28/11 DEADLIFT 8x40 8x40 5x56 5x72.5 5x88.5 5x103.5 5x120 | ||
| Rosser | | ... | 03-12-2012 @ 12:21 |
scratch Member 3293, 52 posts SQ 195, BP 135, DL 215545.0 kgs @ 104kgs Eq | Had a few days off, but today back to normal with a new routine (ortmayer routine was too much). Everything today done light, explosive + raw; CLEAN AND STRICT 10xBAR 10xBAR 5x26 5x32.5 5x38.5 5x46 5x52.5 6x38.5(to failure) FLAT DB BENCH 8x31 8x31 8x33.5 PLATE ROTATOR CUFF RAISE 8x5 8x5 8x5 DELT RAISE 8x8.5 8x8.5 8x11 SWISS BAR TRICEP EXTENSION 8x25 8x25 8x25 ABS + OBLIQUES | ||
| Rosser | | ... | 04-12-2012 @ 16:29 |
scratch Member 3293, 52 posts SQ 195, BP 135, DL 215545.0 kgs @ 104kgs Eq | Got myself a new squat rack courtesy of Jason Talbot of atlasstones.com fame (I already had a yoke from him, so he built me a rack using the yoke feet as a base). Like a child with a new toy I sacked off my routine and just tried messing around and testing it; SQUAT (raw) 10xBAR 10x40 10x40 5x70 5x90 5x105 3x115 (hips started giving by this point) 2x120 (belt) 2x135 (belt, rubbish form) 5x75 F FRONT SQ 8x65 ZERCHER SQ 8x55 So knackered I gave up. | ||
| Rosser | | ... | 07-12-2012 @ 14:01 |
scratch Member 3293, 52 posts SQ 195, BP 135, DL 215545.0 kgs @ 104kgs Eq | Another week over, another week of missing being able to lift more than a 6 year old girl. 06/12/12 FLOOR PRESS 8x25 8x25 4x45 4x52.5 4x60 4x67.5 (belt on, will use belt for anything over 75% of predicted max now, just incase) 4x75 4x82.5 DB INCLINE BENCH 3x8 = 26 DB FRONT LATERAL RAISE 3x8 = 11 SWISS BAR STANDING TRICEP EXTENSIONS 3x8 = 26 ABS + OBLIQUES 07/12/12 DEADLIFT 8x40 8x40 4x70 4x81 4x93.5 4x105 (belt on) 4x116 4x127.5 SUMO DEADLIFT 3x8 = 75 SWISS BAR BENT-OVER ROWS 3x8 = 60 BB REV GRIP CURL 3x8 = 30 DB CURL 3x8 = 18 | ||
| Rosser | | ... | 10-12-2012 @ 12:30 |
scratch Member 3293, 52 posts SQ 195, BP 135, DL 215545.0 kgs @ 104kgs Eq | Bored of reps and looking at my old maxes, so decided to push for some heavy singles this week. CLEAN AND STRICT PRESS 8xBAR 8xBAR (raw) 2x32.5 2x50 (belt, sleeves + wrist wraps) 1x60 1x62.5 1x65 1x70F (couldnt lock out, livid) (raw) 5x50F DB BENCH 3x8 = 34 DB UPRIGHT ROW 3x8 = 26 DB DELT RAISE 3x8 = 12 SWISS BAR SKULL CRUSHERS 3x8 = 30 ABS | ||
| Rosser | | ... | 23-01-2013 @ 17:46 |
scratch Member 3293, 52 posts SQ 195, BP 135, DL 215545.0 kgs @ 104kgs Eq | Bit of a gap. For the last month and a half Ive been messing around with various routines and nothings really felt right, so returned to the Ortmayer-ish set up. Dropped the Floor Press as a core movement so Ive got more time to recover each week; just use it now as Strict Press accessory. Also use 1 compound + 1 isolation + 1 bodyweight exercise for accessory each session, cycling 9 different ones each session. DEADLIFT 23/01 8x45 8x45 (belt&straps) 4x122.5 4x122.5 4x122.5 4x122.5 2x140 2x157.5 8x122.5 (Couldve gone for more) SWISS BAR ROWS (CLOSE GRIP) 6x60 8x55 10x50 12x45 THICK HANDLE DB CURL 6x18 8x15.5 10x13 12x10.5 BODY ROWS (didnt count any reps when chin didnt touch the bar) 4xBodyweight+ 10kg chains F 4xBodyweight+ 7.5kg chains F 7xBodywieght+ 2.5kgchains F 7xBodyweight For the first time in about 6 months actually felt ok after deadlifting. Sore, but ok. | ||
| Rosser | | ... | 25-01-2013 @ 13:03 |
scratch Member 3293, 52 posts SQ 195, BP 135, DL 215545.0 kgs @ 104kgs Eq | 25/01 CLEAN + STRICT PRESS 8xBAR 8xBAR (belt+wrist wraps) 4x50 4x50 4x50 4x50 2x57.5 2x63.5 12x50 (Rammstein 'Feuer Frei' came on shuffle so I gave it some gas) (belt+wraps off) DB BENCH 6x36 8x33.5 10x31 11x28.5F (just missed lockout) TRICEP EXTENSION W/ SWISS BAR 6x32.5 8x27.5 10x22.5 12x17.5 (easy peasy) PUSH UPS W/ CHAINS (NOSE TOUCHING FLOOR EACH REP) 6xBW +12.5kg chain 8xBW +10kg chain 8xBW +7.5kg chain F (pooped out to say the least) 8xBW F Noice. | ||