Ox's Log - Powerlifter Turned Bodybuilder

wats your ig buddy il add you

 

Some great work mate. Does your hammer kit have the seat belts? I read a few pages back how the decline forcing you out the seat. Use the seat belt if it has one. If not use a resistance band pulled over your hip pelvis and secured somehow either side of the seat.
I first discovered this when I used the hammer seated horizontal leg press which should actually be a hip press. As I went heavier it was pushing me out but it didn't have seat belt. I attached a strong band over my hip which forced me into the seat. Became totally different movement and was pressing through hips more . Just a thought mate

 

Ah cheers mate..

https://www.instagram.com/deadlift_ox/

Whats yours mate?

 

Ah that's a great idea mate as no they have no seat belt.
Cheers mate, i'll see if I can set something up with a band.

 

big_bill_62

 

Weighed in for the first time since Christmas and weight 1lb up, back to proper tracking today, will see how this week goes but I may need another calorie increase.

Anyways back to the grind in my usual gym today and it went nicely.

Session 1

Bench Press

60kg x 10
80kg x 10
100kg x 5
120kg x 5
140kg x 2
160kg x 3
160kg x 3
160kg x 3
160kg x 3
160kg x 3
160kg x 3
160kg x 3
160kg x 3 volume pb

Feeling a bit rusty but these clicked nicely and 8 sets with 160kg was decent, moving nicely.

Reverse Band Deadlifts - Beltless

140kg x 5
180kg x 5
220kg x 5
260kg x 5
310kg x 5
350kg/345kg x 2 (5kg plate fell off on rep 2)

Building nicely, deads really feeling like they are clicking again, i'm trying to slow down my initial pull these days and lock in better, its making my lockout stronger, will see how I can keep progressing these. Looks like its time to pull out more thin plates lol. Back and hams felt very worked from these.

Standing Pec Dec

105kg x 10 rep pb
105kg x 10

Nice increases on last time around and my chest gets wrecked from these, massive pumps and contractions.

Seated Low To High Incline Cable Flyes

37.5kg x 12 rep pb
45kg x 6 rep pb

4 reps up on set 1 and a new bigger weight on set 2. Chest loves these.

Lying Hamstring Curls

55kg x 15
85kg x 9 rep pb
85kg x 7
85kg x 7
85kg x 7
65kg x 15
65kg x 15

Hams felt tired from deads but these were strong and a decent increase on last time.

Seated Calf Raise

60kg x 8 rep pb
70kg x 5 rep pb
80kg x 2 rep pb
80kg x 2
80kg x 2
60kg x 6

Nice increases and calves working well, I can actually start to see some growth I think lol.

 

Feeling a bit rough today, been fighting off a cold for a good few weeks and just feeling off this morning with a sore throat and headache but training was awesome and very strong, to the point I had to check a few times I hadn't mis loaded as things felt light.

Session 2

V Squats

40kg x 10
80kg x 10
120kg x 10
160kg x 8
200kg x 5
240kg x 10 rep pb
260kg x 4 rep pb

Moving nicely and got a nice burn going in quads, 2 reps up on set 1 and a new bigger weight for set 2.

Belt Squats

60kg x 20 rep pb
80kg x 12 rep pb

Felt light, 10kg up and an extra 5 reps too on set 1. 10kg up and an extra 2 reps on set 2...building very nicely and quads burning well from these.

Leg Extensions

65kg x 8 rep pb
65kg x 5
40kg x 20

1 extra rep on set 1 and first time going for 2 sets at 65kg. Tough but moved well, burn out set on last set.

Adductor Machine

78kg x 15 rep pb
87kg x 8 rep pb

Again feeling light, 6 extra reps on set 1 and new higher weight for the second set.

Seated Pin Press

40kg x 10
60kg x 10
80kg x 5
100kg x 1
110kg x 2 rep pb
115kg x 1 pb
102.5kg x 4 rep pb

Switched out smith presses as I was stalling out, these make a welcome change, decided to go heavy and despite low reps delts really feeling these. Never managed this weight back when I used to do them, moved nicely.

Incline Cable Side Lateral Raises (Cuffs)

15kg x 20
20kg x 16 rep pb
22.5kgx 12 rep pb

Cuffs are a game changer...the focus you can put purely on the delt is spot on, shoulders like them too, no pain, strength soaring and the pump in medial delts was immense.

Lying Side Incline Lateral Raises (Cuffs)

22.5kg x 12 rep pb
25kg x 10 rep pb

Again cuffs make a huge difference, strength up and it was genuinely hard to lift arms up after these, awesome movement.

Behind Back Cable Curls

35kg x a side x 13 rep pb
40kg x 7 rep pb

Biceps in bits, the stretch from them is so good and pumps are huge.

Reverse Grip EZ Pressdowns

35kg x 15 rep pb
40kg x 10 rep pb

Feeling good still with no elbow pain so fingers crossed, again felt strong.

Pinwheel Dumbbell Curls

37.5kg x 10 rep pb
42kg x 4 rep pb

4 rep increase on set 1 and I had more there on set 2 but bent dumbbell handles were hurting hands Decent enough.

Reverse Grip EZ Preacher Curls

45kg x 5 rep pb
40kg x 7

2 rep increase with 45kg, tough, very tough but strong. Forearms pumped massively.

Praying Pressdowns

25kg x 30
35kg x 20
45kg x 12 rep pb

Love these, again cuffs are a game changer, zero elbow pain and huge triceps pumps, I can finally pressdown pain free.

Job done.

 

Session 3

Low Incline Smith Bench

40kg x 12
80kg x 12
100kg x 12
120kg x 5
140kg x 8 rep pb
160kg x 3 rep pb

3 reps up on set 1 and new larger weight on set 2, first time up to 4 plates. Feeling very strong and chest working well.

Vertical Bench

90kg x 10
130kg x 7 rep pb
135kg x 4 rep pb

Again reps up and whole stack repped for the first time, building well.

Incline Hammer Press

125kg x 15 rep pb
145kg x 6 rep pb

Increases in weight and reps on last time, chest pumps were crazy.

Pec Dec

105kg x 13 rep pb
112kg x 8 rep pb
drop
91kg x 4
drop
70kg x 6 + 12 partials to complete failure

Again increases all round and finished with a tough drop set and partials.

Hammer Strength Pull Downs

60kg x 12
100kg x 8 lat twinging
40kg x 20
40kg x 20

Got a little lat pain on the first work set so took things back and just repped out.

Wide Grip Seated Rows

35kg x 20
55kg x 20
55kg x 20

Again kept things light and just got some blood flowing.

Straight Arm Hammer Pulldowns

20kg x 20
30kg x 15
40kg x 10

Like these, nice focus on lats, will be using it more, nice adaption.

Reverse Pec Dec

84kg x 10 rep pb
70kg x 15 + 12 partials

Increases on last time and rear delts pumped well.

Paused Seated Leg Curls

80kg x 10 default pb
80kg x 10
80kg x 8
80kg x 6
70kg x 8
70kg x 8 + 10 partials

Was using the stack and no room for progression so pausing in the middle of the movement to make it tougher, and it worked...these were brutal and the pump in hams was massive.

And that was that, strength rocketing still, a little annoying about lat but not serious, just need to be careful with it. Everything else is going nuts.

Increasing calories today as weight stalled out.

 

Session 4

Close Stance Hack Squats

40kg x 15
80kg x 15
100kg x 18 rep pb
120kg x 8 rep pb

Brutal but good increases, 3 reps up on set 1 and 2 on set 2. I also made it tougher this week by really bringing stance in close, heels almost touching. Pump in quads was huge, hamstrings very sore from those paused curls yesterday too. Pleased with this, weights are feeling very light this week.

Belt Squats

65kg x 20 rep pb
85kg x 15 rep pb
105kg x 6 rep pb

Big increases on last time earlier this week..being careful not to go too low and put lower back in bad position, the pump in quads from these is massive, really painful.

Sissy Hacks

20kg x 12 rep pb
25kg x 8 rep pb

Painful way to finish quads off, one word...burn! Good increases though and quads feeling really worked.

DC quad stretch.

One Arm Machine Preacher Curls

20kg x 15
35kg x 11 rep pb
37.5kg x 5 rep pb

Starting to get tough but weight did feel light and eeked out an extra rep on set 1 and maintained reps with 2.5kg more on set 2.

EZ Drag Curls

90kg x 12 rep pb
100kg x 8 rep pb

Man these hurt, 4 reps up on set 1 and new weight used for set 2 putting 10kg on my 8 rep max. The burn in biceps was horrendously good. Vascularity still on point too, veins popping all over arms.

Close Grip EZ Arm Blaster

30kg x 20
40kg x 15 rep pb

Damn these hurt but I love them, makes arms look bloody huge lol.

DV Extensions

20kg x 15 rep pb
22.5kg x 10 rep pb

Triceps burning nicely, good form and focus, 5 reps upon set 1 and new 10 rep max weight on set 2.

Overhead Praying Cable Extensions With Cuffs

35kg x 15 default pb
40kg x 10 default pb

Using my cuffs again and makes it a totally different exercise, triceps feeling these.

Leg Press Calf Raise

200kg x 15 wide stance rep pb
200kg x 15 narrow stance
240kg x 6 wide stance rep pb
240kg x 5 narrow stance

Strength up and calves in bits from these, felt vey decent.

Good session again today, feeling very very strong and enjoying my lifting currently, increase in food is helping, banging in a lot around the training window, carbs still timed around this point.

 

Immense but brutal session today, feel massively strong.

Morning BW - 103kg bang on

Session 5

Dead Bench

60kg x 10
80kg x 10
100kg x 5
120kg x 5
140kg x 3
160kg x 2
185kg x 1 PB
add bands
230kg x 3 PB
bands off normal bench
120kg x 10
120kg x 8

Very pleased, 185kg moving nicely. When I benched my 192.5kg max bench my dead bench was a shaky 175kg so very much in a better position. Added the bands and was hoping for double with 230kg but after two reps I knew a third was there. Did a quick bit of repping at the end purely for chest.

Push Press

60kg x 5
80kg x 5
100kg x 10
110kg x 5 rep pb
127.5kg x 1 Lifetime PB

Very pleased with these, not done in a long time and was unsure how they would go but moved well...lockout on 127.5kg was slow but I was pretty fatigued by that point, I was not intending on maxing but 110kg moved so well I thought I'd go with it while it felt good. Pretty sure 130kg+ there when fresher. Forgot how tough these are, delts and upper body in general felt battered after, delts in bits.

Barbell Lateral Raise

15kg x 17 rep pb
17.5kg x 8 rep pb

5 reps up on set 1 and new bigger weight on set 2. Pump in delts was immense, nice contractions and feeling strong.

Machine Shoulder Press

75kg x 12 rep pb
80kg x 6 rep pb

4 reps up on set 1 and again new bigger weight on set 2, with pre fatigued delts these blew delts up.

Standing Pec Dec

112kg x 12 rep pb
119kg x 8 rep pb
drop
95kg x 8
drop
70kg x 11

Pecs pumped like made, strength flying up and the burn in chest was huge. 11kg x 8 was my last max so good increases today.

Chest Supported Rows

40kg x 12
40kg x 12
40kg x 12

Kept it light and done to get blood flowing in lat, no pain and felt very good.

Yellow Back Machine -Hammer Grip

55kg x 12
55kg x 12
55kg x 12

Again re-hab work, nice pumps.

And that was that, tough, brutal session but very strong and great increases in heavy stuff and my rep work, body feeling battered, looking forward to a few days down time and get some decent rest and recovery. Night in a nice hotel tomorrow night with the missus and a Christmas party (done as a January one) so looking forward to that

Vid...

 

Tired start to the week, few drinks and a night in a hotel for a January Christmas party wiped me out a little, had a great time though

Got done what I needed to today but left out reverse band deads to ensure lat continues to heal, missus suspects a very minor tear so hopefully nothing too bad to deal with.

Session 1

Bench Press

60kg x 10
80kg x 10
100kg x 5
120kg x 5
140kg x 5
165kg x 3
165kg x 3
165kg x 3
165kg x 3
165kg x 3 volume pb

Felt a bit heavy today but lack of sleep and out of usual routine to be expected...last set was the best, felt very decent in the end just lacking a little oomph today.

Incline Bench Low To High Cable Flyes

45kg x 8 rep pb
45kg x 6
45kg x 6

2.5kg up and an extra 2 reps on set 1. Considering how I am today very pleased with that. Great chest contractions.

Floor Dumbbell Flyes

22kg x 12
22kg x 12

Added these in today and they feel very good indeed, great focus on chest and paused slightly at bottom of each rep, felt very good..will build these up.

Standing Cable Cuff Flyes

25kg x 20
35kg x 12 rep pb
40kg x 7 rep pb

Feel very good using cuffs, much better focus on pecs than using handles.

Seated Calf Raises

60kg x 10 rep pb
60kg x 8
60kg x 8
60kg x 7 volume pb

Decent increases in reps this week fairly comfortably.

Mid Point Paused Lying Hamstring Curls

60kg x 10 default pb
60kg x 8
55kg x 10
55kg x 8
55kg x 8 volume pb

So glad i have added in these midpoint pauses in all my hamstring curls, enables me to use much less weight but get a much better hamstring contraction and the doms they are causing is huge. Feels very productive.

And that was that for session 1...nothing amazing just going through the motions a little today as quite tired still from the weekend and a little annoying I can't deadlift this week but wanting to ensure I don't injure lat anymore. Decent increases all round though so can't complain, just not feeling it today. Tomorrow I will be back on it, diet and rest back to normal now so all good.

 

Feeling a bit more on it today, decent deep sleep last night, only 7 hours but was quality sleep and it showed today. Strength going nuts.

Morning BW 104.3kg

Session 2

V Squats

40kg x 10
80kg x 10
120kg x 10
160kg x 10
200kg x 3
240kg x 13 rep pb
260kg x 8 rep pb

Big increases...3 reps up on set 1 and 4 reps up on set 2. Strong reps.

Belt Squats

85kg x 20 rep pb
105kg x 12 rep pb

5 reps up on set 1, 6 reps up on set 2.

Adductor Machine

87kg x 15 rep pb
95kg x 8 rep pb

7 reps up on set 1, new 8 rep max weight for set 2.

Leg Extensions

65kg x 9 rep pb
45kg x 20

1 rep up on set 1, repped higher on set 2. May sub these out, knees not liking the movement a whole lot.

Seated Dead Press

60kg x 5
80kg x 5
100kg x 5
117.5kg x 2 rep pb
120kg x 1 PB
107.5kg x 3
90kg x 10

Strength rocketing up on these, plan was a single with 117.5kg but I knew I had a slow second there. Overhead strength at an all time high. Delts feel battered from these heavy lifts, making a nice change up.

Incline Cable Side Lateral Cuff Raise

22.5kg x 20 rep pb
25kgx 16 rep pb

8 reps up on set 1, new bigger weight for set 2. Delts screaming from these, cuffs and cables are a total game changer for delts IMO, never had activation from medial delts like this.

Lying Side Incline Cable Cuff Lateral Raise

25kg x 15 rep pb
30kg x 10 rep pb

5 reps up set 1 and new biggest weight ever on set 2...good clean reps and delts felt utterly wrecked after, unreal pumps...felt incredible.

Behind Back Cable Curls

40kg x 13 rep pb
45kg x 6 rep pb

6 reps up on set 1 and new bigger weight on set 2...solid clean reps and biceps screaming by the end.

Reverse Grip Pushdowns

40kg x 13 re pb
45kg x 10 rep pb

3 reps up on set 1, new 10 rep max weight on set 2.

Swiss Bar Arm Blaster

40kg x 12 default pb
50kg x 5 default pb

Subbed out pinwheel curls for these...painful!

Praying Pressdowns

47.5kg x 20 rep pb
55kg x 8 rep pb

2.5kg up and 8 extra reps on set 1, new bigger weight on set 2. Strength massively up and triceps really working.

Reverse EZ Preacher Curls

30kg x 15 rep pb
40kg x 5

Switched rep order around, lighter first, will build from here...these hurt.

And that was that, very pleased with current training, feeling strong and in a very good place this off season.

Vid..

 

Session 3

Morning BW - 103.5kg

Low Incline Smith Bench

40kg x 10
80kg x 10
100kg x 10
120kg x 5
140kg x 1
160kg x 4 rep pb
140kg x 9 rep pb

Well despite everything progress was made..1 rep up on both sets today, pleased with that, these really hit chest nicely.

Vertical Bench Machine

90kg x 12
135kg x 6 rep pb

2 reps up on working set...the whole rack, brutal machine.

Incline Hammer Press

140kg x 11 rep pb
150kg x 5 rep pb

1 rep up on set 1 and new heavier weight on set 2, chest blew up on these.

Pec Dec

112kg x 12 rep pb
119kg x 7 rep pb + 2 + 1 rest pause
drop
105kg x 3
drop
70kg x 8

Happy with these, 4 reps up on set 1 and heavier weight used on set 2...entire stack and form kept tight, rest pause and drop sets finished pecs off well.

Hammer Strength Pulldowns

40kg x 12
60kg x 12

Hammer Strength Straight Arm Pulldowns

40kg x 12 rep pb
40kg x 10

Smith Rows

40kg x 12
60kg x 12
80kg x 12
100kg x 10

Got some nice light back work in and no pain in lat, focused on slow controlled form and getting maximum blood flow. Will be taking it nice and steady for the time being. Lats blew up actually despite light weights.

Bent Over Cuff Cable Lateral Raise

15kg x 15
17.5kg x 12 rep pb

Much better using cuffs for these, can really focus better on contracting the rear delt, felt good.

Mid Point Paused Seated Hamstring Curls

80kg x 12 rep pb
85kg x 8 rep pb
90kg x 6 rep pb
95kg x 4 rep pb
no pause
80kg x 20

I love these, the pause then squeeze to contraction is tough but hamstring contraction is huge and feels very good, nice increases on last time.

And that was that. After a week on higher calories my BW is still sitting about the same on average, will see how this week ends up but may push calories up a tad more after the weekend.

Vid..

 

Awesome day today...my 67 year old client smashed a 250kg 18" Rack Deadlift...3-4 months ago he couldn't get 180kg! I was so buzzing for him 67 years old, 2 surgically repaired shoulders, a replacement knee and a right arm he can't fully straighten but he smashed it! Made me well up for my session...

Session 4

Close Stance Hack Squat

40kg x 12
80kg x 12
110kg x 15 rep pb
130kg x 10 rep pb

Brutal, insanely pumped quads but 10kg up and only 3 reps down on set 1 and new heavier weight for set 2, last week 120kg x 8, this week 130kg x 10

Belt Squats

120kg x 6 rep pb
105kg x 15 rep pb

Very nice increases again and legs very full of blood.

Sissy Hacks

25kg x 15 rep pb
30kg x 8 rep pb

Massive increases comfortably, legs in bits after, 8th rep on set 2 was very slow!

One Arm Machine Preacher Curls

32.5kg x 9
35kg x 5

Reduced weight and went to full extension and kept them stricter, worth it and better foundation to build off.

Close Grip EZ Preacher Curls

50kg x 6
40kg x 15

Brought back this week, will build back up.

Dumbbell Spider Curls

22kg x 15 rep pb
24.5kg x 12 rep pb

Forgot how good these are, pump was huge,

DV Extensions

25kg x 15 rep pb
27.5kg x 9 rep pb

Huge increases again and good tight form

Overhead Cuff Cable Extensions

45kg x 6 rep pb
35kg x 20

Elbows not so keen as we get heavier, may sub out.

Leg Press Toe Raise 20-30 sec rests

240kg x 3
240kg x 3
240kg x 3
240kg x 3
240kg x 3
240kg x 3
240kg x 3
240kg x 3 vol pb

Decent quick calf blast.

Done.

 

You get a lot of personal bests don’t you?

What’s a default pb?