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AnsweredHot!Ox's - Operation Deadlift 400kg

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The_Twig
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Re: Ox's - Operation Deadlift 400kg 2017/11/14 15:00:51 (permalink)
I have no doubt you'll hit all those goals and probably surpass a few of them mate. And I cant ****ing wait to see that!!!
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Ox
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Re: Ox's - Operation Deadlift 400kg 2017/11/14 15:14:13 (permalink)
The_Twig
I have no doubt you'll hit all those goals and probably surpass a few of them mate. And I cant ****ing wait to see that!!!

Cheers mate, really appreciated :) :) :)

 
 
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dirtyvest
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Re: Ox's - Operation Deadlift 400kg 2017/11/14 16:31:45 (permalink)
Solid session, mate, RDLs looked a piece of piss

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Re: Ox's - Operation Deadlift 400kg 2017/11/14 18:26:35 (permalink)
dirtyvest
Solid session, mate, RDLs looked a piece of piss


Cheers mate...adapting well now I feel.

 
 
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Re: Ox's - Operation Deadlift 400kg 2017/11/15 00:17:04 (permalink)
i would say with those RDL’s that you should drop the weight.. even 3 plates which is piss for you but slow the decent down, really get a deep stretch with a hold.. it’s all about feeling the muscles, getting deeper with each rep and squeezing in the way up. Stand on a box for extra depth. When I do my mobility drills I use an 18kg kettlebell and I can feel them burn after a few reps.

High rep dead’s def but tag a couple of these lighter, more focused RDL’s on after.

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Re: Ox's - Operation Deadlift 400kg 2017/11/15 12:12:37 (permalink)
ANIMAL
i would say with those RDL’s that you should drop the weight.. even 3 plates which is piss for you but slow the decent down, really get a deep stretch with a hold.. it’s all about feeling the muscles, getting deeper with each rep and squeezing in the way up. Stand on a box for extra depth. When I do my mobility drills I use an 18kg kettlebell and I can feel them burn after a few reps.

High rep dead’s def but tag a couple of these lighter, more focused RDL’s on after.

This was exactly my thoughts for next week mate...250kg dead for reps then some 3 plater Romanians after.
See what that does.

 
 
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Ox
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Re: Ox's - Operation Deadlift 400kg 2017/11/15 18:54:56 (permalink)
20 mins weighted sprints this afternoon...leg DOMS didn't help.

 
 
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newcastle
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Re: Ox's - Operation Deadlift 400kg 2017/11/15 20:38:58 (permalink)
20 minutes of sprints?
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Re: Ox's - Operation Deadlift 400kg 2017/11/15 20:42:34 (permalink)
newcastle
20 minutes of sprints?

Yeah mate...some long rest periods tho as i'm unfit these days lol

 
 
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Re: Ox's - Operation Deadlift 400kg 2017/11/16 12:24:52 (permalink)
Little sleep last night due to a poorly daughter but had an awesome session..
 
Upper 2
 
Morning BW - 106.5kg (weight dropping off a little)
 
Strict Press
 
Bar x 20
40kg x 20
60kg x 10
80kg x 3
100kg x 1
80kg x 9 rep pb (1 more there today but left it)
80kg x 6
80kg x 5 volume pb
 
Pleased strength holding out well on these, 100kg moved very easily...this is my triple pb and I easily have that still but this was just an over warm up so 1 was enough. 80kg felt very light after and saw increases this week again, good pump, getting used to repping now, slowly!
 
Legs Straight Floor Press
 
Bar x 20
60kg x 10
80kg x 10
100kg x 10
120kg x 10 rep pb
100kg x 10 + 3 + 3 Rest/Pause
 
Felt really good and stronger than I have been before on them, but should be really...triceps and indeed chest really feeling these, felt great, will keep hammering these, even slightly fatigued from ohp they move nicely.
 
Bench Grip Chest Supported Row
 
65kg x 10 rep pb
70kg x 7 rep pb
60kg x 10 + 3 + 2 Rest/Pause
 
Again strength rapidly increasing on these and I get an awesome huge ROM on them so a great pump too, best rowing variation I have ever used without doubt.
 
Cable Side Lateral Raises
 
15kg x 15
17.5kg x 10
17.5kg x 8
drop
15kg x 5
 
Got a nice constant tension on these and as always very strict, side delts blew up, very painful sets but productive.
 
Wide Grip Upright Rows
 
20kg x 20
30kg x 20
35kg x 15
 
A new movement for me and one I like, done this way it really hits the lateral head of the deltoid bang on and following n from the laterals it burned deep.
 
Dumbbell Shrugs (2-4 second contractions)
 
32kg x 12
32kg x 12
37kg x 12
 
Light weight but that hard squeeze at the top was brutal, never ever felt traps burn like that, I've done 260kg power shrugs, lighter barbell shrugs, smith shrugs, behind back shrugs but nothing works quite like these..will keep them in. Used hook grip to get a little extra practice in.
 
EZ Concentration Curls
 
60kg x 5...ab cramp
50kg x 7...ab cramp
abandoned
 
Not playing ball this week, got really bad lower ab cramp on both sets and it put me right off...left it for this week and did another movement...
 
Machine Preacher Curls
 
60kg x 7
50kg x 12
40kg x 16
60kg x 4
drop
50kg x 3
drop
40kg x 3 bicep death
 
All moving well but that deep stretch destroys strength, muscle is wrecked from it though so worth it.
 
Machine Dips
 
Stack + 40kg x 20
Stack + 40kg x 20
Stack + 40kg x 20
 
Quick blitz to tris, very very painful and minimal rests.
 
Reverse Pec Dec
 
56kg x 20
63kg x 12
63kg x 10
63kg x 8
 
Done very very strict and in this new way, upper back involvement is minimised and I felt it all in my rear delts. Brilliant movement.
 
And that was that, BW may be down a smidge but strength still there and feeling good. Really enjoying these BB sessions now. Lower 2 tomorrow.

 
 
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On The Flop
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Re: Ox's - Operation Deadlift 400kg 2017/11/16 12:58:24 (permalink)
WOWZERS!!!!!!!!!!!!!!
 
Not too shabby mate..lol

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Re: Ox's - Operation Deadlift 400kg 2017/11/16 13:46:31 (permalink)
Amazing work on that strength programme there mate.

Keep on training...
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Bench 102.5kg x 2
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ANIMAL
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Re: Ox's - Operation Deadlift 400kg 2017/11/16 15:55:42 (permalink)
60kg concentration curls? GTFO! I think wires are crossed somewhere, concentration curl is Single Arm. Like this



Huge session buddy

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
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dirtyvest
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Re: Ox's - Operation Deadlift 400kg 2017/11/16 16:24:32 (permalink)
Solid session... however, you didn't have a week to deload or anything and we already in the realms of dropsets and metabolite techniques. You aren't giving yourself anywhere to go.
 


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Re: Ox's - Operation Deadlift 400kg 2017/11/16 16:34:49 (permalink)
dirtyvest
Solid session... however, you didn't have a week to deload or anything and we already in the realms of dropsets and metabolite techniques. You aren't giving yourself anywhere to go.
 



I actually did warn him before.. well pleaded really!

https://www.muscletalk.co.uk/FindPost/5520555

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
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Re: Ox's - Operation Deadlift 400kg 2017/11/16 16:54:21 (permalink)
On The Flop
WOWZERS!!!!!!!!!!!!!!
 
Not too shabby mate..lol

Cheers mate 👌👌

 
 
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Re: Ox's - Operation Deadlift 400kg 2017/11/16 16:54:41 (permalink)
JayBoy
Amazing work on that strength programme there mate.

Ta mate... Was a good cycle.

 
 
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Re: Ox's - Operation Deadlift 400kg 2017/11/16 16:55:13 (permalink)
ANIMAL
60kg concentration curls? GTFO! I think wires are crossed somewhere, concentration curl is Single Arm. Like this



Huge session buddy

Lol ez bar concentration curls mate

 
 
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Re: Ox's - Operation Deadlift 400kg 2017/11/16 16:56:43 (permalink)
dirtyvest
Solid session... however, you didn't have a week to deload or anything and we already in the realms of dropsets and metabolite techniques. You aren't giving yourself anywhere to go.
 


Lol screw deloads I feel good... Always somewhere to go... More weight... More reps... Just more... Compared to strength training I find this easy tbh mate, I either go all in or not at all lol.

 
 
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Re: Ox's - Operation Deadlift 400kg 2017/11/16 16:57:06 (permalink)
ANIMAL
dirtyvest
Solid session... however, you didn't have a week to deload or anything and we already in the realms of dropsets and metabolite techniques. You aren't giving yourself anywhere to go.
 



I actually did warn him before.. well pleaded really!

https://www.muscletalk.co.uk/FindPost/5520555

You did indeed lol.

 
 
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