View All Posts: Rosser
| » From scratch. (Go to post) | 25-01-2013 @ 13:03 | ||
| 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. | |||
| » From scratch. (Go to post) | 23-01-2013 @ 17:46 | ||
| 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. | |||
| » From scratch. (Go to post) | 10-12-2012 @ 12:30 | ||
| 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 | |||
| » From scratch. (Go to post) | 07-12-2012 @ 14:01 | ||
| 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 | |||
| » From scratch. (Go to post) | 04-12-2012 @ 16:29 | ||
| 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. | |||
| » From scratch. (Go to post) | 03-12-2012 @ 12:21 | ||
| 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 | |||
| » From scratch. (Go to post) | 28-11-2012 @ 14:55 | ||
| 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 | |||
| » From scratch. (Go to post) | 22-11-2012 @ 20:44 | ||
| Decided to shake training up, the Ortmayer Routine on the big 4 has been wrecking me. I work behind a bar and standing about for 5-6 hours a night after max effort squats is stupid. So Im changing to 1 or 2 weeks deloaded and raw + 1 week up to 95% max equipped (belt, sleeves, wraps). Tonight I pushed for 2x95% on DL and nearly got it, so Im happy enough. But not trying that again for a while. DL 10x40 10x40 (belt on, knee sleeves + wrist wraps) 2x103.5 2x120 2x136 1x152.5F (could of kept going, got scared because of twinge) Bent over swiss bar rows 8x66 8x66 8x61 8x61 Back Flys 8x11 8x11 8x11 8x11 Big DB Rev. grip Curl 8x11 8x11 8x11 8x11 BB Curl 8x45 8x45 8x45 8x45 | |||
| » From scratch. (Go to post) | 20-11-2012 @ 18:52 | ||
mrbeige said:Interesting that you are using the Ortmayer for the big 4. I tried it for overhead press for a little while, but struggled to make the top set as they got heavier. Anyway, good luck with the recovery of your back, injuries suck ass. Thanks man. Yeah with Ortmeyers routine I thought Id keep going untill I get just past where I was before then get back to events training. It does take a lot out of you so I may have a week completely off soon, last thing I want now is to snap my back again because I pushed my luck. | |||
| » From scratch. (Go to post) | 20-11-2012 @ 13:57 | ||
| Floor Press. The warm-up reps were done with my brand spanking new swiss bar from the great human beings at Strength Shop. FP 10x26 10x26 4x70 4x70 4x70 4x70 2x80 2x90 (belt) 11x70 Swiss Bar Tricep Extensions (top of shoulders to lock-out each rep) 8x31 8x26 8x26 8x26 DB Strict Press 8x23.5 8x23.5 8x23.5 5x23.5F | |||
| » From scratch. (Go to post) | 19-11-2012 @ 12:30 | ||
| Squats. Weird, but squats are giving me more back trouble than deads. Anyone had any experience with back ligament injuries + rehab for them got any advice? 10x35 10x35 4x100 (neoprene support) 4x100 4x100 4x100 2x112 2x125 (belt + right knee wrapped, was feeling a bit off) 12x100 (raw, very easy in the end) Hyperextensions with 10kg chains 4 sets of 8 Deficiant DL (6-7inch platform) 7x80F 8x70 8x70 8x70 Abs. Again felt a big improvement on last week, but still not going to jump the weights up too quick. | |||
| » From scratch. (Go to post) | 17-11-2012 @ 15:33 | ||
| Clean and Strict. 10xBAR 10xBAR 4x48.5 4x48.5 4x48.5 4x48.5 2x56 1x62.5F 5x48.5F Rotator cuff raise 4 sets of 8 with a 5kg plate (absolutely killed me!) DB Upright Row 8x22 8x22 8x26 8x26 DB delt raise 8x11 8x11 8x11 8x11 Had enough energy to mess about with biceps 8x30 bb curl (up for 3 count, hold for 3, down for 3) f x7 thick DB partial curls (35-40?) Did ^that 3 times Obliques. | |||
| » From scratch. (Go to post) | 15-11-2012 @ 17:20 | ||
| Deads. Apart from expected back stiffness the weight flew off the floor, compared to last week its like nothings happened. Im still keeping my progression at a snails pace just incase of f**k ups but going on today Im hoping to be back to where I was by Jan. DL 10x36 10x36 4x101 4x101 4x101 4x101 2x116 2x133 10x101 Big DB rev grip curl 8x12 8x12 8x12 8x10 DB curl 8x21 6x21F 8x18 8x18 | |||
| » From scratch. (Go to post) | 14-11-2012 @ 15:12 | ||
| Floor Press. I do floor press with a narrowish grip instead of any benching because I want a better lockout OH. FP 10x25 10x25 4x70 4x70 4x70 4x70 2x80 1x90F (just missed locking out on the 2nd rep) 6x70 F Incline DB bench 8x24 8x24 8x24 8x26 Incline Flys 8x14 8x14 8x14 8x14 Thick DB strict press (3inch grip, from flat on the shoulder every rep) 8x16 8x16 8x16 6x18F (quick note; bought my big DBs from Watson Custom Strength. They were expensive, are hollow, only work with bulldog clamps and the plastic ends are already starting to buckle. So my adive is never buy anything from Watson) 100 crunches quick as possible. | |||
| » From scratch. (Go to post) | 13-11-2012 @ 13:38 | ||
| Squat. Ridiculously dodgy even at slashed working max. Lower back injuries are a pain in the f**king arse. Literally. SQ (well below 90deg, support) 10x33.5 10x33.5 4x95 4x95 4x95 4x95 2x107 2x122 3x95F Im working out of my garage atm, no leg machines or what not, so I the best support exercises Ive got for legs involve padlocking 10kg powerlifting chains round my legs and hyperextending/curling/scissor lifting with them. A bit weird I know but its doing wonders for my hammys. | |||