Old Bull Posted February 23, 2017 Author Report Share Posted February 23, 2017 Wednesday 8th February подготовка (Preparation)Week 10 Day 32Squats: Mono-Lift 20kgs 4рХ1п 40kgs 4рХ1п 60kgs 4рХ1п 80kgs 4рХ1п 100kgs 4рХ1п 120kgs 4рХ1п 115kgs 4рХ1п 110kgs 4рХ1п Total: 32 Lifts Press: Bench Press 20kgs 4рХ1п 30kgs 4рХ1п 40kgs 4рХ1п 50kgs 4рХ1п 60kgs 4рХ1п 70kgs 4рХ1п 67.5kgs 4рХ1п 65kgs 4рХ1п Total: 32 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 2рХ1п 110kgs 1рХ6п Total: 11 Lifts All Lifts 75Notes: Squat: High Bar, Heels fours for Wednesday's as usual, did 5kg drops instead of the usual 10kgs. Press: Comp Bench same as with the Squats did the same but it was 2.5kgs, but added 5kgs to the top set. Pull: Sumo Deadlift Speed singles 2 week doing theses and speed was pretty good. Notes: Getting back into the rhythm of training. Fatigue sets are a lot better and shortening the % to see where I am at with the drops. Also shortening the rest periods which is helping with the conditioning. Quote for the Week:"Our Greatest Battles Are Those Within Our Own Mind" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted February 23, 2017 Author Report Share Posted February 23, 2017 Friday 10th February подготовка (Preparation)Week 10 Day 34Squats: Mono-Lift 20kgs 3рХ1п 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 135kgs 3рХ1п 130kgs 3рХ1п Total: 24 Lifts Press: Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 50kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 67.5kgs 3рХ1п 65kgs 3рХ1п Total: 24 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 125kgs 3рХ1п 120kgs 3рХ1п Total: 15 Lifts All Lifts 63Notes: Squat: High Bar, Heels 90% of Monday's session with a 5kg drop set. Press: Comp Bench same as with the Squats but 2.5kgs x 2 drops. Pull: Sumo Deadlift same as the above 90% but this added in my first Drop Sets on deads. Notes: End of the 4th with a wake up call on Monday but have settled by today. Bodes well for next week all things going well now that I know where i should be. Quote for the Week:"Our Greatest Battles Are Those Within Our Own Mind" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted February 23, 2017 Author Report Share Posted February 23, 2017 Monday 13th February подготовка (Preparation)Week 11 Day 35Squats: Mono-Lift 20kgs 3рХ1п 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 130kgs 3рХ1п 140kgs 3рХ1п 155kgs 3рХ1п 150kgs 3рХ1п Total: 30 Lifts Press: Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 50kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 77.5kgs 3рХ1п 75kgs 3рХ1п 72.5kgs 3рХ1п Total: 27 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 140kgs 3рХ1п Total: 15 Lifts All Lifts 72Notes: Squat: High Bar, Heels up 5kgs on last weeks effort with another 5kg drop set. Press: Comp Bench same as with the Squats but 2.5kgs and 2 drops. Pull: Sumo Deadlift went 150kgs today 10kgs up from last week. All lifts felt like 8RPEs but some were 9s as I said last week, the biggest hurdle is understanding that even though they feel very tough, speed is still quite high. So just more time under tension to get use to the feeling of lifting things. Quote for the Week:"Our Greatest Battles Are Those Within Our Own Mind" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted February 23, 2017 Author Report Share Posted February 23, 2017 Wednesday 15th February подготовка (Preparation)Week 11 Day 37Squats: Mono-Lift 20kgs 4рХ1п 40kgs 4рХ1п 60kgs 4рХ1п 80kgs 4рХ1п 100kgs 4рХ1п 115kgs 4рХ1п 125kgs 4рХ1п 120kgs 4рХ1п Total: 32 Lifts Press: Bench Press 20kgs 4рХ1п 30kgs 4рХ1п 40kgs 4рХ1п 50kgs 4рХ1п 60kgs 4рХ1п 70kgs 4рХ1п 67.5kgs 4рХ1п 65kgs 4рХ1п Total: 32 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 2рХ1п 110kgs 1рХ1п 120kgs 1рХ6п Total: 12 Lifts All Lifts 76Notes: Squat: High Bar, Heels fours for Wednesday's as usual, upped from last week by 5kgs and did 5kg drop. Press: Comp Bench same as last week with 2.5kg drops. Pull: Sumo Deadlift Speed singles 3 week doing these and added 10kgs. Notes: Used the Open Barbell just to track what i am currently doing weight wise to the speed that I am achieving. What I did was I used the 80% of Monday's workout as a guide and put the OB unit to it they were all pretty well bang on. Quote for the Week:"Our Greatest Battles Are Those Within Our Own Mind" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted February 23, 2017 Author Report Share Posted February 23, 2017 Friday 17th Februaryподготовка (Preparation)Week 11 Day 39Squats: Mono-Lift 20kgs 3рХ1п 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 135kgs 3рХ1п Total: 24 Lifts Press: Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 50kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 67.5kgs 3рХ1п 65kgs 3рХ1п Total: 24 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 125kgs 3рХ1п 140kgs 3рХ1п Total: 15 Lifts All Lifts 63Notes: Squat: High Bar, Heels up 5kgs on last weeks effort with another 5kg drop set. Press: Comp Bench same as last week drops of 2.5kgs by 2 drops. Pull: Sumo Deadlift went 130kgs today 10kgs up from last week. Notes: End of the 5th week and a better week with consistency creeping in on all 3 lifts. Quote for the Week:"Our Greatest Battles Are Those Within Our Own Mind" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted February 23, 2017 Author Report Share Posted February 23, 2017 Monday 20th Februaryподготовка (Preparation)Week 12 Day 40Squats: Mono-Lift 20kgs 3рХ1п 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 130kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 150kgs 3рХ1п Total: 30 Lifts Press: Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 50kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 77.5kgs 3рХ1п 75kgs 3рХ1п Total: 27 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п Total: 15 Lifts All Lifts 72Notes: Squat: High Bar, Heels up 5kgs on last weeks effort with another 5kg drop set. Press: Comp Bench same as with the Squats but 2.5kgs and 2 drops. Pull: Sumo Deadlift went 150kgs today same as last week. Notes: Start of the 6th week and things are settling in slowly but each week there is improvement. Today the lifts felt like 9RPEs what with the comp set up all day on my feet then clean up pack away on the Sunday. So not to surprised on the feeling the speeds were down but not so as I would have aborted the lifts. I am starting to czan I say it comfortable with the grind or my perceived grind that is. Quote for the Week:"Our Greatest Battles Are Those Within Our Own Mind" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted February 23, 2017 Author Report Share Posted February 23, 2017 подготовка (Preparation)Week 12 Day 42Squats: Mono-Lift 20kgs 4рХ1п 40kgs 4рХ1п 60kgs 4рХ1п 80kgs 4рХ1п 100kgs 4рХ1п 115kgs 4рХ1п 130kgs 4рХ1п 125kgs 4рХ1п Total: 32 Lifts Press: Bench Press 20kgs 4рХ1п 30kgs 4рХ1п 40kgs 4рХ1п 52.5kgs 4рХ1п 62.5kgs 4рХ1п 72.5kgs 4рХ1п 70kgs 4рХ1п 67.5kgs 4рХ1п Total: 32 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 2рХ1п 110kgs 1рХ1п 125kgs 1рХ6п Total: 12 Lifts All Lifts 76Notes: Squat: High Bar, Heels fours for Wednesday's as usual, upped from last week by 5kgs and did a 5kg drop. Press: Comp Bench up 2.5kgs and the same as last week with 2.5kg drops. Pull: Sumo Deadlift Speed singles 4th week doing these and added 5kgs. Notes: Seems to be slight gainz's each week average speed for today was .447 I will try and get this up to .5s before going up. Bench speeds were over the place for the top set had a tyre kicker in to look at the gym so was cold for my top set. Deads still a bit of movement in the speed in the high 4s so maybe another 15kgs will bring it to the 4s. Quote for the Week:"Our Greatest Battles Are Those Within Our Own Mind" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted February 23, 2017 Author Report Share Posted February 23, 2017 On 2/11/2017 at 2:48 PM, jono said: Great to see you still cranking out the training OB. Good stuff. Thanks Jono long time between drinks, slow road back this time, hopefully get a year of solid training in then compete. C heers Quote Link to comment Share on other sites More sharing options...
Old Bull Posted February 23, 2017 Author Report Share Posted February 23, 2017 подготовка (Preparation)Week 12 Day 44Squats: Mono-Lift 20kgs 3рХ1п 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 135kgs 3рХ1п Total: 24 Lifts Press: Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 50kgs 3рХ1п 62.5kgs 3рХ1п 72.5kgs 3рХ1п 70kgs 3рХ1п 67.5kgs 3рХ1п Total: 24 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 125kgs 3рХ1п 140kgs 3рХ1п Total: 15 Lifts All Lifts 63Notes: Squat: High Bar, Heels repeated last weeks session with 2.5kg drop set. Press: Comp Bench same as last week drops of 2.5kgs by 2 drops. Pull: Sumo Deadlift repeated last weeks session. Notes: End of the 6th week and a better week with the OB unit. Still in the experimental stage but after today's session I can push the numbers up by about 7.5% overall. This will get my speed close to what I am thinking for a Friday. It will change as I adapt back to the training Frequency and tempo i will just have to keep an eye on speed and ROM Quote for the Week:"Our Greatest Battles Are Those Within Our Own Mind" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted February 27, 2017 Author Report Share Posted February 27, 2017 подготовка (Preparation)Week 13 Day 45Squats: Mono-Lift 20kgs 3рХ1п 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 130kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 150kgs 3рХ1п Total: 30 Lifts Press: Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 50kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 77.5kgs 3рХ1п 75kgs 3рХ1п Total: 27 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п Total: 15 Lifts All Lifts 72Notes: Squat: High Bar, Heels repeat of last Monday's workout. Press: Comp Bench same as with the Squats but 2 drops. Pull: Sumo Deadlift went 150kgs today same as last week. Notes: Start of the 7th week and things were a bit tough today. Today the lifts felt like 9RPEs and 10s did manual lbour on the Great Wall carted cement and builders mix up on Saturday and did the pour Sunday. Had this idea that it would take a couple of hours. Nek Minute 4 hours later no cement or builders mix left. Was pretty sore and stiff today hence the speeds. Quote for the Week:"What If You Fail? you will, Then Move On" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted March 2, 2017 Author Report Share Posted March 2, 2017 Wednesday 1st March подготовка (Preparation)Week 13 Day 47Squats: Mono-Lift 20kgs 4рХ1п 40kgs 4рХ1п 60kgs 4рХ1п 80kgs 4рХ1п 100kgs 4рХ1п 115kgs 4рХ1п 130kgs 4рХ1п 125kgs 4рХ1п Total: 32 Lifts Press: Bench Press 20kgs 4рХ1п 30kgs 4рХ1п 40kgs 4рХ1п 52.5kgs 4рХ1п 62.5kgs 4рХ1п 72.5kgs 4рХ1п 70kgs 4рХ1п 67.5kgs 4рХ1п Total: 32 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 2рХ1п 110kgs 1рХ1п 130kgs 1рХ6п Total: 12 Lifts All Lifts 76Notes: Squat: High Bar, Heels fours for Wednesday's as usual, same as last week slightly faster on the top set this week average m/s 0.4625 last week 0.4475 but a bit slower on the drop set. Press: Comp Bench same as lat week but speed was better over all the lifts. Pull: Sumo Deadlift Speed singles 5th week doing these and added 5kgs. Average speed was where I wanted it Notes: Settled into the right numbers so will stick at these weights for the next week or two then head up in weight again. Still a bit more speed needed in the squat and Bench may move slightly up, Deads are bang on so will just work on getting these faster then move up in weight. Quote for the Week:"What If You Fail? you will, Then Move On" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted March 2, 2017 Author Report Share Posted March 2, 2017 подготовка (Preparation)Week 13 Day 49Squats: Mono-Lift 20kgs 3рХ1п 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 150kgs 3рХ1п 145kgs 3рХ1п Total: 27 Lifts Press: Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 55kgs 3рХ1п 65kgs 3рХ1п 75kgs 3рХ1п 77.5kgs 3рХ1п 75kgs 3рХ1п 75kgs 3рХ1п Total: 27 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 125kgs 3рХ1п 140kgs 3рХ1п Total: 15 Lifts All Lifts 69Notes: Squat: High Bar, Heels 10kgs up on last weeks session with 5kg drop set. Press: Comp Bench 5kgs up on last week 1 drop of 2.5kgs x 2 sets. Pull: Sumo Deadlift repeated last weeks session. Notes: End of the 7th week and a improvement overall with the OB unit. After experimenting I am pretty close to what numbers I am aiming for, not the increments will be quite small 2.5-5kgs. Had a good session today as compared to Mondays speed was good and felt strong for being so weak lol Quote for the Week:"What If You Fail? you will, Then Move On" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted March 6, 2017 Author Report Share Posted March 6, 2017 Monday 6th Marchподготовка (Preparation)Week 14 Day 50Squats: Mono-Lift 20kgs 3рХ1п 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п Total: 21 Lifts Press: Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 50kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 82.5kgs 3рХ1п 80kgs 3рХ1п Total: 27 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п Total: 15 Lifts All Lifts 63Notes: Squat: High Bar/Heels tough today only got to 140kgs. Press: Comp Bench this went up by 2.5kgs and only did 1 drop. Pull: Sumo Deadlift went 150kgs today same as last week and tough. Notes: Start of the 8th week and things were pretty tough today. Repeat of last weeks Monday training the Great Wall carted cement and builders mix up on Sunday, back filling till 8.45pm. Was pretty sore and stiff today hence the speeds. Quote for the Week:"What If You Fail? you will, Then Move On" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted March 7, 2017 Author Report Share Posted March 7, 2017 подготовка (Preparation)Week 14 Day 52Squats: Mono-Lift 20kgs 4рХ1п 40kgs 4рХ1п 60kgs 4рХ1п 80kgs 4рХ1п 100kgs 4рХ1п 115kgs 4рХ1п 130kgs 4рХ1п 125kgs 4рХ1п Total: 32 Lifts Press: Bench Press 20kgs 4рХ1п 30kgs 4рХ1п 40kgs 4рХ1п 55kgs 4рХ1п 65kgs 4рХ1п 75kgs 4рХ1п 72.5kgs 4рХ1п 70kgs 4рХ1п Total: 32 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 2рХ1п 110kgs 1рХ1п 130kgs 1рХ6п Total: 12 Lifts All Lifts 76Notes: Squat: High Bar, Heels 4s for Wednesday's as usual, same as last week slightly faster on the top set this week average m/s 0.485 last week 0.4625 and slightly faster on the drop set. Press: Comp Bench up 2.5kgs so speed was down a bit from last week. Last week average was m/s 0.42 this week 0.372 Pull: Sumo Deadlift Speed singles 5th week doing these. Average speed last week was m/s 0.41 this week was 0.416 Notes: Settled into the right numbers so will stick at these weights for the next week or two then head up in weight again. Still a bit more speed needed in the squat just to get it close to 0.5s Bench may move slightly 1.25kgs high 0.3s Deads are bang on so will just work on getting these faster then move up in weight. Quote for the Week:"Our Greatest Battles Are Those Within Our Own Mind" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted March 10, 2017 Author Report Share Posted March 10, 2017 подготовка (Preparation)Week 14 Day 55Squats: Mono-Lift 20kgs 3рХ1п 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 150kgs 3рХ1п 145kgs 3рХ1п m/s .40 .41 .40 last week m/s .40 .40 .38 Total: 27 Lifts Press: Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 77.5kgs 3рХ1п 75kgs 3рХ1п Total: 27 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 125kgs 3рХ1п 140kgs 3рХ1п Total: 15 Lifts All Lifts 69Notes: Squat: High Bar, Heels repeat of last weeks session. Press: Comp Bench 2.5kgs up on last week 2 drop sets. Pull: Sumo Deadlift repeated last weeks session. Notes: End of the 8th week and a improvement overall with the OB unit. I am close to what numbers I am aiming for, the increments will be quite small 2.5-5kgs. Had a good session today as compared to Mondays speed was good and felt strong for being so weak lol Had to rush as I was picking Quigsta from the airport. Quote for the Week:"What If You Fail? you will, Then Move On" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted March 12, 2017 Author Report Share Posted March 12, 2017 подготовка (Preparation)Week 15 Day 55Squats: Mono-Lift 20kgs 3рХ1п 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 155kgs 3рХ1п Total: 27 Lifts Press: Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 50kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 85kgs 3рХ1п 82.5kgs 3рХ1п 80kgs 3рХ1п Total: 30 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 160kgs 3рХ1п Total: 18 Lifts All Lifts 753Notes: Squat: High Bar/Heels better than last week tough got to 160kgs. Press: Comp Bench this went up by 2.5kgs and did 2 drops. Pull: Sumo Deadlift went 160kgs today 10kgs up on last week. Notes: Start of the 9th week and things were a lot better than last Monday. Quote for the Week:"Look In The Mirror That's Your That's Your Competition" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted March 14, 2017 Author Report Share Posted March 14, 2017 подготовка (Preparation)Week 15 Day 57Squats: Mono-Lift 20kgs 4рХ1п 40kgs 4рХ1п 60kgs 4рХ1п 80kgs 4рХ1п 100kgs 4рХ1п 115kgs 4рХ1п 130kgs 4рХ1п 125kgs 4рХ1п Total: 32 Lifts Press: Bench Press 20kgs 4рХ1п 30kgs 4рХ1п 40kgs 4рХ1п 55kgs 4рХ1п 70kgs 4рХ1п 80kgs 4рХ1п 77.5kgs 4рХ1п 75kgs 4рХ1п Total: 32 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 2рХ1п 110kgs 1рХ1п 130kgs 1рХ6п Total: 12 Lifts All Lifts 76Notes: Squat: High Bar, Heels 4s for Wednesday's as usual, same as last week slightly faster on the top set this week average m/s 0.497 last week 0.485 and slightly faster on the drop set. Press: Comp Bench up 5kgs so speed was down a bit from last week. Last week average was m/s 0.42 this week 0.407 Pull: Sumo Deadlift Speed singles 6th week doing these. Average speed last week was m/s 0.416 this week was 0.407 just down slightly. Notes: Still a bit more speed needed in the squat just to get it close to 0.5s but pretty close this week. Bench went up 5kgs speed was in the .4s so that is a good sign. Deads are bang on so will just work on getting these faster before moving the weight up. Quote for the Week:"Look In The Mirror That's Your That's Your Competition" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted March 16, 2017 Author Report Share Posted March 16, 2017 подготовка (Preparation)Week 15 Day 59Squats: Mono-Lift 20kgs 3рХ1п 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 150kgs 3рХ1п 145kgs 3рХ1п Total: 27 Lifts Press: Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 65kgs 3рХ1п 75kgs 3рХ1п 85kgs 3рХ1п 82.5kgs 3рХ1п 80kgs 3рХ1п Total: 27 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 125kgs 3рХ1п 140kgs 3рХ1п Total: 15 Lifts All Lifts 69Notes: Squat: High Bar, Heels repeat of last weeks session trying for better depth. Press: Comp Bench 5kgs up on last week and 2 drop sets. Pull: Sumo Deadlift repeated last weeks session. Notes: End of the 9th week and a mixed day, with movement on the Press Squat speed was a little bit down but that goes with better depth and Pulls were slightly down. Had a good session today little improvements. Quote for the Week:"Look In The Mirror That's Your That's Your Competition" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted March 19, 2017 Author Report Share Posted March 19, 2017 подготовка (Preparation)Week 16 Day 60Squats: Mono-Lift 20kgs 3рХ1п 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 155kgs 3рХ1п 150kgs 3рХ1п Total: 30 Lifts Press: Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 50kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 87.5kgs 3рХ1п 85kgs 3рХ1п Total: 30 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 160kgs 3рХ1п Total: 18 Lifts All Lifts 78Notes: Squat: High Bar/Heels same as last week top set @ 160kgs and 2 good drop sets. Press: Comp Bench this went up by 5kgs and did 2 drops. Pull: Sumo Deadlift went 160kgs same as last week. Notes: Start of the 10th week moving along well and small improvements in the speed, but the biggest thing is depth is getting better in the Squat. Quote for the Week:"Look In The Mirror That's Your That's Your Competition" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted March 22, 2017 Author Report Share Posted March 22, 2017 подготовка (Preparation)Week 16 Day 62Squats: Mono-Lift 20kgs 4рХ1п 40kgs 4рХ1п 60kgs 4рХ1п 80kgs 4рХ1п 100kgs 4рХ1п 115kgs 4рХ1п 130kgs 4рХ1п 125kgs 4рХ1п Total: 32 Lifts Press: Bench Press 20kgs 4рХ1п 30kgs 4рХ1п 40kgs 4рХ1п 65kgs 4рХ1п 75kgs 4рХ1п 85kgs 4рХ1п 82.5kgs 4рХ1п 80kgs 4рХ1п m/s Total: 32 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 2рХ1п 110kgs 1рХ1п 130kgs 1рХ6п Total: 12 Lifts All Lifts 76Notes: Squat: High Bar, Heels 4s for Wednesday's as usual, same as last week slightly faster on the top set this week and hit .5s average m/s 0.505 last week 0.497 and slightly faster on the drop set. Press: Comp Bench up 5kgs so speed was down a bit from last week. Last week average was m/s 0.407 this week 0.315 where I want to be. Pull: Sumo Deadlift Speed singles 6th week doing these. Average speed last week was m/s 0.4075 this week was 0.425 up slightly. Notes: Happy with ther speed of the Squat finally hit .5s Still a bit more speed needed but a good platform. Bench went up 5kgs speed was in the .3s so this is where I want be to get more work in at a lower m/s. Deads are bang on so will just work on getting these faster before moving the weight up. Quote for the Week:"Look In The Mirror That's Your That's Your Competition" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted March 27, 2017 Author Report Share Posted March 27, 2017 подготовка (Preparation)Week 17 Day 65Squats: Mono-Lift 20kgs 3рХ1п 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 157.5kgs 3рХ1п 155kgs 3рХ1п Total: 30 Lifts Press: Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 50kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 87.5kgs 3рХ1п 85kgs 3рХ1п Total: 30 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 160kgs 3рХ1п Total: 18 Lifts All Lifts 78Notes: Squat: High Bar/Heels same as last week top set @ 160kgs and 2 2.5kg drop sets. Press: Comp Bench repeat of last weeks numbers and did 2 drops. Pull: Sumo Deadlift went 160kgs same as last week. Notes: Start of the 11th week moving along well and small improvements in the speed, but the biggest thing like last week is depth is getting better in the Squat. Quote for the Week:"Look In The Mirror That's Your That's Your Competition" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted March 28, 2017 Author Report Share Posted March 28, 2017 подготовка (Preparation)Week 17 Day 67Squats: Mono-Lift 20kgs 4рХ1п 40kgs 4рХ1п 60kgs 4рХ1п 80kgs 4рХ1п 100kgs 4рХ1п 115kgs 4рХ1п 130kgs 4рХ1п 125kgs 4рХ1п Total: 32 Lifts Press: Bench Press 20kgs 4рХ1п 30kgs 4рХ1п 40kgs 4рХ1п 65kgs 4рХ1п 75kgs 4рХ1п 85kgs 4рХ1п 82.5kgs 4рХ1п 80kgs 4рХ1п Total: 32 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 2рХ1п 110kgs 1рХ1п 130kgs 1рХ6п Total: 12 Lifts All Lifts 76Notes: Squat: High Bar, Heels 4s for Wednesday's as usual, same as last week and hit .5s again average m/s 0.5025, last week 0.505 Press: Comp Bench same as last week speed was down a bit from last week. Last week average was m/s 0.315 this week 0.295 just a bit lower than I wanted to be. Pull: Sumo Deadlift Speed singles 7th week doing these. Average speed last week was m/s 0.4183 this week was 0.425 down slightly. Notes: Happy with the speed of the Squat hit average .5s Still a bit more speed needed but a good platform. Bench speed was in the high .2s not where I wanted. Deads are bang on so will just work on getting these faster before moving the weight up. Quote for the Week:"Look In The Mirror That's Your That's Your Competition" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted March 30, 2017 Author Report Share Posted March 30, 2017 подготовка (Preparation)Week 17 Day 69Squats: Mono-Lift 20kgs 3рХ1п 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 150kgs 3рХ1п 147.5kgs 3рХ1п Total: 27 Lifts Press: Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 65kgs 3рХ1п 75kgs 3рХ1п 85kgs 3рХ1п 82.5kgs 3рХ1п 80kgs 3рХ1п Total: 27 Lifts Pull: Conventional Deadlift 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п Total: 15 Lifts All Lifts 69Notes: Squat: High Bar, Heels repeat of last weeks session got better depth but set up on top set and drop were just a bit off showed in the speed. Just rushed the top set a bit. Press: Comp Bench repeat of last week slightly better on the speed just need to work a bit more on my setup, like the squats just rushed it a bit. Pull: Conventional Deadlift this was the second time I have done them and it felt a lot better not perfect but better. Speed was up so i moved the top set up by 5kgs to 150kgs, in the mid .3s . Notes: End of the 11th week and a better day overall with good speed, depth and consistent numbers. A good session today pleased. Quote for the Week:"Look In The Mirror That's Your That's Your Competition" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted April 5, 2017 Author Report Share Posted April 5, 2017 Monday 3rd April подготовка (Preparation)Week 18 Day 70Squats: Mono-Lift 20kgs 3рХ1п 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 157.5kgs 3рХ1п 155kgs 3рХ1п Total: 30 Lifts Press: Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 50kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 87.5kgs 3рХ1п 87.5kgs 3рХ1п Total: 30 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 160kgs 3рХ1п Total: 18 Lifts All Lifts 78Notes: Squat: High Bar/Heels same as last week top set @ 160kgs and 2 2.5kg drop sets same as last week Press: Comp Bench repeat of last weeks numbers and did 2 drops. Pull: Sumo Deadlift went 160kgs repeat of last week. Notes: Start of the 12th week repeated last Monday's session and pretty happy over all with how things are tracking. Quote for the Week:"He Who Awaits Much, Can Expect Little" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted April 5, 2017 Author Report Share Posted April 5, 2017 подготовка (Preparation)Week 18 Day 72Squats: Mono-Lift 20kgs 4рХ1п 40kgs 4рХ1п 60kgs 4рХ1п 80kgs 4рХ1п 100kgs 4рХ1п 115kgs 4рХ1п 130kgs 4рХ1п 127.5kgs 4рХ1п Total: 32 Lifts Press: Bench Press 20kgs 4рХ1п 30kgs 4рХ1п 40kgs 4рХ1п 65kgs 4рХ1п 75kgs 4рХ1п 85kgs 4рХ1п 82.5kgs 4рХ1п 80kgs 4рХ1п Total: 32 Lifts Pull: Sumo Deadlift 70kgs 3рХ1п 90kgs 2рХ1п 110kgs 1рХ1п 130kgs 1рХ6п Total: 12 Lifts All Lifts 76Notes: Squat: High Bar, Heels 4s for Wednesday's as usual, same as last week and hit .5s again average m/s 0.5225, last week 0.5025 Press: Comp Bench same as last week speed was down a bit from last week. Last week average was m/s 0..295 this week 0.3525 a lot faster tahn I was expecting. Pull: Sumo Deadlift Speed singles 8th week doing these. Average speed last week was m/s 0.425 this week was 0.5016 way up. Notes: Happy with the speed of the Squat hit average .5s+ still a bit more speed needed but a improvement over the past few weeks. Bench speed was in the high .35s which like the squat surprised me a little but pretty chuffed with this. Deads like the other 2 lifts were well above expectations a good point so weight will need to move up. Quote for the Week:"He Who Awaits Much, Can Expect Little" -Unknown OB1 Quote Link to comment Share on other sites More sharing options...
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