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Ozzy's return - Apr. 27 2008 22:50:44
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ozzy
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From: England
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After a fair time out of training i am back in the gym and back on the weights...
And so i have decided to start a new journal...
I have a long way to go to catch up on past bests.
I powerlift with Scruffy...3-4 years ago bests where as follows
Dead - 245k
Squat - 220K
Bench - 140k - shirted
Currently, a bit out of shape, i weigh in at 83k and current lifts are as follows
Dead - 180k
Squat - 200k - suited
Bench - 115k - shirted
Over the past 3 months i have focused on dropping BF down. I have lost 12k in weight and 3 inches off my waist from a 38" to around 35"...still to big, but this will come down.
Training will be Mondays, Wednesdays and Saturdays.
Mondays - Squats
Heavy squat training multiple sets of 3 reps, dropping to singles until failure or close to
Anchiliary exercise - hack squats, good mornings, sldl's - something like this 3-5 sets for 3-6 reps.
Wednesdays - Bench
Heavy benching, triples down to singles using various methods - flat, decline, incline, bands, lock outs, 3 quarter lifts
Routine is not specific, after bench various exercises like CGB, perhaps one of the above here and shoulders
Heavy tricep workout 1-2 exercises 3-5 sets, 3-8 reps
Saturdays - Deads
Heavy deads, triples then to singles
Again not specific but target traps, lats, lower back and biceps
shrugs, rows/pull downs, back extensions, curls
Diet is ok, could be better, but generally
BF - cereal, fruit juice and coffee
Lunch - 2 big sandwiches or pasta and meat or rice and meat.
Dinner - meat, veg, carbs, fruit
Post training protein shake
Mixed nuts and dried fruits mixed in here an there...diet will be adjusted as and when weight and body fat is downa nd strength needs more calories.
Targets -
BW sub 82k
Dead, squat and bench total 600k+
Oz
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RE: Ozzy's return - Apr. 27 2008 23:34:28
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tbowman
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Good to see you back OZZMAN 
Looks like you are ready to get back in the iron game
Well back !!
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RE: Ozzy's return - Apr. 28 2008 17:24:53
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scruffy
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From: United Kingdom
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and dont forget your comps now, you got a goal to aim for, but all dues your progress so far is good
if at anytime people think you are slacking i will personally post that good vid of you squatting on you tube lol
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RE: Ozzy's return - Apr. 28 2008 17:27:09
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iaink
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Good stuff. BWLA lifter?
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RE: Ozzy's return - May 5 2008 21:21:28
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ozzy
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From: England
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slacking already on posting :-)
OK, so last weeks training...
Monday night squats
worked up to 220k - suited - this equals previous personal best...strength is returning nicely as last week was only a 200k squat. Depth still not quite there, need another few inches at the bottom.
3 sets box squats 100k
3 sets machine hack squats with drop set on last set
penguin walking for 3 days after, love it...
Missed training on wednesday
Sunday - Dead
Worked up to 190k dead - 10k increase on last week, no suit, wraps, belt etc, there is more in there, failed 200k, got it off the ground but mentally wasn't right...next week.
Shrugs 3 sets 10 reps
Barbell rows 3 sets 6 reps
Lat pulldowns 3 sets 6 reps
Back extensions + 20k behind head 2 sets 10 reps 1 set 8 reps
Straight bbell curls 2 x 8 reps
Hammer curls 2 x 10 reps
Strength is returning nicely...generally i am feeling strong and weights are increasing on every exercise, see how long the honeymoon period lasts...
on another matter, weight is up, although i use 2 different gyms and have conflicting information. Virgin active gym weight was 83k 2 weeks ago, now up @ 86k (d'oh), however powerlifting gym scales say 93k body weight...very confused, need to get a 3rd opinion
Diet has been good this week, lots of protein in meals, been eating bigger portions though as have been feeling hungry a lot. Need to get some cardio sessions in...struggling with time at the moment though.
Squats tomorrow...bring it on
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RE: Ozzy's return - May 5 2008 21:25:45
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ozzy
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From: England
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Hey T-Bowman, good to see you bud, had a look through your lift vid's on youtube, looking awesome there mate...good work.
Iaink...i was in the BWLA 3-4 years ago, will re-register once i am beack into it. Think there is a comp in Sept. that Scruff is talking about doing...we'll see, 220+190+115 = 505k at the moment, long way off a decent total for my age and weight category.
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RE: Ozzy's return - May 6 2008 16:23:37
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James
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From: healthyaction.co.uk
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Good to have you back Oz 
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RE: Ozzy's return - May 13 2008 22:33:09
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ozzy
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couple of sessions to add
Last wednesday
Bench
Triples up to 90k, 100k for 3 singles, failed 105k, couldn't get shirt on this night either to push further, think there is probably 120k shirt in there now...
incline smith CGB 3 sets 8-10 reps
Bench dips up to 40k on lap 3 sets 10 reps
Sunday's session
Wasn't in the mood but
Deads triples up to 160k
Lat pull downs 3 x 10
cable rows 3 x 10
lying db tri extensions 3 x 10
Barbell curls 2 x 10
cable curls 2 x 10 superseted with 3 x 10 cable push downs
swiss ball crunches 2 x 10 with 10k plate held with arms straight
Adding in some tri work to each work out now in the attempt to bring bench up
Missed training yesterday - decorating the flmaing bathroom at the moment, argh...
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RE: Ozzy's return - May 14 2008 9:46:36
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iaink
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Good stuff. What bands did you use on the BS?
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RE: Ozzy's return - May 14 2008 16:17:52
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scruffy
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From: United Kingdom
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quote:
ORIGINAL: ozzy
Sunday's session
Wasn't in the mood but
Deads triples up to 160k
Lat pull downs 3 x 10
cable rows 3 x 10
lying db tri extensions 3 x 10
Barbell curls 2 x 10
cable curls 2 x 10 superseted with 3 x 10 cable push downs
swiss ball crunches 2 x 10 with 10k plate held with arms straight
Adding in some tri work to each work out now in the attempt to bring bench up
Missed training yesterday - decorating the flmaing bathroom at the moment, argh...
thats not a training session, looks like a yoga session for the ederly.......... training or decorating.....thats a hard decision to make...lol...you aint gonna have it easy friday mate...
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RE: Ozzy's return - May 15 2008 14:03:31
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ozzy
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From: England
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disaster, i've broken my metatarsel!!!! fcuk!!!!
Trained last night
Bench 3 x 5 @ 90kg, was training on my own so couldn't do 1 reppers
Shuolder press
Lying db extensions
tricep extensions
cable curls
The foot is a big problem though, that'll put me out for weeks
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RE: Ozzy's return - May 15 2008 14:14:06
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iaink
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Bad luck pal! A guy I train with has just done something similar. He 'turned' his foot during rugby training. Didn't get stomped or hit just twisted running and 'snap'!
Rest easy and enjoy benching!
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RE: Ozzy's return - May 15 2008 16:54:39
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scruffy
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From: United Kingdom
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quote:
ORIGINAL: ozzy
disaster, i've broken my metatarsel!!!! fcuk!!!!
Trained last night
Bench 3 x 5 @ 90kg, was training on my own so couldn't do 1 reppers
Shuolder press
Lying db extensions
tricep extensions
cable curls
The foot is a big problem though, that'll put me out for weeks
you can still do upper body thou, back ,chest delts, get that bench up, you could if you wanted do me and de days for three days a week on bench
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RE: Ozzy's return - May 15 2008 20:21:28
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ozzy
Posts: 1357
Joined: Oct. 21 2001
From: England
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well, been to the hospital and had the foot x-rayed, good news is that the bones are intact, bad news is i will still not be back to squats and deads for at least 2 weeks. Dosed up on cocodomal at the moment, resting up...
Until i can drive though i can't train, hopefully by the end of the weekend this should be ok. Lots of bench work coming i think...
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RE: Ozzy's return - May 16 2008 6:39:15
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T0NY
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From: Bonny Scotland
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Another journal I'll have to keep an eye on.
Good to have so many power orientated journals on the board.
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RE: Ozzy's return - May 16 2008 14:22:54
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ozzy
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From: England
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man these cocodamals make you feel tired, slept 12 hours last night, foot is a little better, can place some weight on it today. Hopefully i'll be ready for some upper body work by monday.
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RE: Ozzy's return - May 17 2008 3:05:16
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tbowman
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Joined: Apr. 11 2002
From: North Carolina USA
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I remember cracking mine years ago after kicking a steel beam during a basketball game..quite painful 
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Strongman training with a little Powerlifting
My You Tube Vids..
http://www.youtube.com/profile_videos?user=ncpowerlifter
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RE: Ozzy's return - Jun. 16 2008 18:52:24
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ozzy
Posts: 1357
Joined: Oct. 21 2001
From: England
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i'm back and back training...got in the gym again last monday, but this week is back in to full swing...squats tonight...bring it
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