Ox's Log - Powerlifter Turned Bodybuilder

Discussion in 'Training Logs' started by Ox_, Oct 4, 2018.

  1. FATBOY

    FATBOY Age is just a number Competitor

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    wats your ig buddy il add you
     


  2. Mr mac

    Mr mac TM Health & Safety officer Top Contributor

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    Training Log:
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    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
     
  3. Ox_

    Ox_ Full Member

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  4. Ox_

    Ox_ Full Member

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    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.
     
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  5. FATBOY

    FATBOY Age is just a number Competitor

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    big_bill_62
     
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  6. Ox_

    Ox_ Full Member

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    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.

     
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  7. Ox_

    Ox_ Full Member

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    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 :sad: 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.

     
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  8. Ox_

    Ox_ Full Member

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    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.

     
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  9. Ox_

    Ox_ Full Member

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    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.
     
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  10. Ox_

    Ox_ Full Member

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    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...
     
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  11. Ox_

    Ox_ Full Member

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    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.
     
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  12. Ox_

    Ox_ Full Member

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    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..

     
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  13. Ox_

    Ox_ Full Member

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    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..

     
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  14. Ox_

    Ox_ Full Member

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    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.
     
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  15. Robbie

    Robbie Top Contributor

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

    What’s a default pb?