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Beaten Paths are For Beaten Men

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Wednesday 14th June

 

(переход) Transition

Week 6 Day 28

Squats: Straps Up 46 Centurion 
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
160kgs 4рХ1п 
170kgs 4рХ1п 
165kgs 4рХ1п

Total: 36 Lifts 

Press: Bench Press SlingShot XL 
40kgs 4рХ1п
60kgs 4рХ1п 
70kgs 4рХ1п 
80kgs 4рХ1п 
90kgs 4рХ1п 
90kgs 4рХ1п 

Total: 24 Lifts 

Pull: Sumo Briefs 
70kgs 3рХ1п
90kgs 2рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
145kgs 6рХ1п 

Total: 15 Lifts

All Lifts 75

Notes:

 

  • Squat: Low Bar/Flats 6th week Equipped but straps up, a bit all over the place today. Changed my bar position to mid not low, did this on the 160kg and felt a lot better. Been having issues with tilting and not having good control out of the hole. 170 was a bit faster than last week so did a drop set which was bang on. I think once I get a bit more flexible I can go a bit lower on the back but will stick with this new position.
     
  • Press: Comp Bench SlingShot XL all over the place today tried the RAM went back to the 2XL . Will have to get this sorted moving forward, did not help that I did not connect the OB Unit to the 70kgs
     
  • Pull: Sumo Deadlift straps up, belt position right and tension on the bar at the start makes for a better session. Went up 5kgs from last week and speeds were still mid 4s so will go up another 5kgs next week. Average this week was 0.4366 last week was 0.4516 just down a bit but up 5kgs more so will go up to 150 and see where we are.
     
  • Notes: Good session today learnt a few things to put into practice for Friday.
     
  • Quote for the Week:

    "The Enemy of My Enemy is Still My Enemy"

    -Drago Miseveni



OB1 

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Friday 16th June

(переход) Transition

Week 6 Day 30

Squats: 46 Centurion 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
180kgs 3рХ1п 

Total: 24 Lifts 

Press: Bench Press SlingShot XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п
80kgs 3рХ1п 
90kgs 3рХ1п 
90kgs 3рХ1п 

Total: 18 Lifts 

Pull: Conv Soft Suit 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
165kgs 3рХ1п 

Total: 17 Lifts

All Lifts 59

Time: 1:37:32

Notes:

 

  • Squat: Medium Bar/Flats 9th day straps up and Metals went to 180 for a double. Lot better with the bar a bit higher able to brace more in the hole with more focus and better speed.
     
  • Press: Comp Bench SlingShot again went to 90kgs as the speed was down on last week, 2nd week in the XL not to happy with it will change next week.
     
  • Pull: Conventional Deadlift softsuit, working on a lower hip position today was better and speeds were good at 150kgs so went for 165 should have done a triple after seeing the speed next week.
     
  • Notes: End of the sixth week equipped and overall a good week even training with while setting up for the comp. Second week with straps up so still some lines to get right and adjust to the new line.

    Quote for the Week:

    "The Enemy of My Enemy is Still My Enemy"

    -Drago Miseveni


OB1 

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Monday 19th June

(переход) Transition

Week 7 Day 31

Squats: 46 Centurion Straps Up 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
140kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
200kgs 3рХ1п 
200kgs 3рХ1п

Total: 33 Lifts 

Press: Bench Press SlingShot 2XL 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п 
75kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
97.5kgs 3рХ1п 

Total: 19 Lifts 

Pull: Sumo C 46 Straps Up 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
170kgs 3рХ1п 

Total: 18 Lifts

All Lifts 66

Notes:

 

  • Squat: Primary Day Straps Up, Medium Bar Flats Week 2 Block 2. This week put in the 120 and did 2 sets at 140kgs. Line was better this week still things to work on. Last week was a drop at 195 this week went to 200 for a double.
     
  • Press: Comp Bench SlingShot brought the 2XL back a lot better than the XL. Went to 100 for 1 top set and 97.5kgs for the drop. 
     
  • Pull: Sumo Deadlift straps up, the line was better this week with speeds up overall. Last week speeds were the low 3s this week mid 3s
     
  • Notes: Start of Block 2 week 3 a better hit out for Squats and Deads just the Bench still needs working on.
     
  • Quote for the Month:

    "The Enemy of My Enemy is Still My Enemy"

    -Drago Miseveni


OB1 

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Wednesday 21st June

(переход) Transition

Week 7 Day 33

Squats: Straps Up 46 Centurion 
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п
140kgs 4рХ1п 
160kgs 4рХ1п 
170kgs 4рХ1п
170kgs 4рХ1п 

Total: 36 Lifts 

Press: Bench Press SlingShot 2XL 
40kgs 4рХ1п
60kgs 4рХ1п 
70kgs 4рХ1п 
80kgs 4рХ1п 
90kgs 4рХ1п 
90kgs 4рХ1п 

Total: 24 Lifts 

Pull: Sumo Briefs 
70kgs 3рХ1п
90kgs 2рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
150kgs 6рХ1п 

Total: 15 Lifts

All Lifts 75

Notes:

 

  • Squat: Medium Bar/Flats 7th week Equipped straps up. New bar position to mid feeling a lot better. Been having issues with tilting and not having good control out of the hole. 1st set at 170 was a bit slow so did it again this was a lot better. I think once I get a bit more flexible I can go a bit lower on the back but will stick with this new position.
     
  • Press: Comp Bench SlingShot 2XL . A lot better today happy with the 2XL
     
  • Pull: Sumo Deadlift straps up, belt position right and tension on the bar at the start makes for a better session. Went up 5kgs from last week and speeds were still mid 4s so will go up another 5kgs next week. Average this week was 0.4416 last week was 0.4366 up a bit even with the 5kgs increase.
     
  • Notes: Good session today learnt a few things to put into practice for Friday.
     
  • Quote for the Week:

    "The Enemy of My Enemy is Still My Enemy"

    -Drago Miseveni


OB1 

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Friday 23rd June

(переход) Transition

Week 7 Day 35

Squats: 46 Centurion 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
190kgs 3рХ1п 
185kgs 3рХ1п 

Total: 27 Lifts 

Press: Bench Press SlingShot XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
97.5kgs 3рХ1п 

Total: 21 Lifts 

Pull: Conv Soft Suit 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
160kgs 3рХ1п

Total: 18 Lifts

All Lifts 66

Time: 1:37:32

Notes:

 

  • Squat: Medium Bar/Flats 9th day straps up and Metals last week went to 180 for a double this week went to 190 with a 5kg drop to 185. Lot better with the bar a bit higher able to brace more in the hole with more focus and better speed.
     
  • Press: Comp Bench SlingShot again went to 100kgs as the speed was up on last week, 2nd week in the XL happy with it.
     
  • Pull: Conventional Deadlift softsuit, working on a lower hip position today was better and speeds were good at 150kgs last week went to 165 this week a triple at 160kgs.
     
  • Notes: End of the seventh week equipped and overall a good week even after setting up for the comp. Third week with straps up so still some lines to get right and adjust to the new line.

    Quote for the Week:

    "The Enemy of My Enemy is Still My Enemy"

    -Drago Miseveni

OB1 

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Wednesday 28th June

(переход) Transition

Week 8 Day 38

Squats: Straps Up 46 Centurion 
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
160kgs 4рХ1п 
170kgs 4рХ1п 
170kgs 4рХ1п 

Total: 36 Lifts 

Press: Bench Press SlingShot 2XL 
40kgs 4рХ1п
60kgs 4рХ1п 
70kgs 4рХ1п 
80kgs 4рХ1п 
90kgs 4рХ1п 
90kgs 4рХ1п 

Total: 24 Lifts 

Pull: Sumo Briefs 
70kgs 3рХ1п
90kgs 2рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
150kgs 6рХ1п 

Total: 15 Lifts

All Lifts 75

Notes:

 

  • Squat: Medium Bar/Flats 7th week Equipped straps up. New bar position to mid is feeling a lot better, and depth getting deeper. Squats were not as fast as I would have liked but that is due to minimal squats on Monday and it showed.
     
  • Press: Comp Bench SlingShot 2XL . Like the Squat but no Bench Monday showed in today's speeds
     
  • Pull: Sumo Deadlift straps up, belt position right and tension on the bar at the start makes for a better session. Same weight as last week and like the 2 above speed was down. Average this week was 0.385 last week was 0.4416.
     
  • Notes: Good session today learnt a few things to put into practice for Friday.
     
  • Quote for the Week:

    "The Enemy of My Enemy is Still My Enemy"

    -Drago Miseveni


OB1 
 

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Tuesday 4th July

(переход) Transition

Week 9 Day 41

Squats: 46 Centurion Straps Up 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 3рХ1п 
160kgs 3рХ1п
160kgs 3рХ1п 
180kgs 3рХ1п 
200kgs 3рХ1п 

Total: 24 Lifts 

Press: Bench Press SlingShot 2XL 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п 
75kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
95kgs 3рХ1п 

Total: 21 Lifts 

Pull: Sumo C 46 Straps Up 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п
150kgs 3рХ1п 
170kgs 3рХ1п 

Total: 18 Lifts

All Lifts 63

Notes:

 

  • Squat: Primary Day Straps Up, Medium Bar Flats Week 4 Block 2. This week as a primer did 2 sets at 160kgs. Line was better this week still things to work on. Last week was a drop at 195 this week no drop.
     
  • Press: Comp Bench SlingShot 2XL. Went to 100 for 1 top set and 95kgs for the drop. 
     
  • Pull: Sumo Deadlift straps up, the line was better this week with speeds up overall. Last week speeds were the low 3s this week low 2s
     
  • Notes: Start of Block 2 week 4, has not been a good week missed last Monday and Fridays workout. Monday after the comp setup and Friday getting the Beamer ready for the trip to Gizzy. Came back last night so not such a great hit out today Skill level was out the window top sets were ugly for me. Going to do Thurs/Sat then back to Mon/Wed/Fri
     
  • Quote for the Month:

    "DESPAIR is the Enemy's Greatest WEAPON. Do Not Let Them WIELD IT"

    -Javik


OB1 

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Thursday 6th July

(переход) Transition

Week 9 Day 43

Squats: Straps Up 46 Centurion 
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
160kgs 4рХ1п 
160kgs 4рХ1п 
170kgs 4рХ1п 

Total: 36 Lifts 

Press: Bench Press SlingShot 2XL 
40kgs 4рХ1п
60kgs 4рХ1п 
70kgs 4рХ1п 
80kgs 4рХ1п 
100kgs 2рХ1п 
90kgs 4рХ1п 
90kgs 4рХ1п 

Total: 26 Lifts 

Pull: Sumo Briefs 
70kgs 3рХ1п
90kgs 2рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
150kgs 6рХ1п 

Total: 15 Lifts

All Lifts 75

Notes:

 

  • Squat: Medium Bar/Flats 8th week Equipped straps up. Mid bar position is feeling a lot better, and depth getting deeper. Squats were not as fast as I would have liked but that is due to minimal squats the past week and half, went wide on my last set need to video depth here it felt deeper but the OB Unit said different?
     
  • Press: Comp Bench SlingShot 2XL and Overload. Still getting back into the grove of training. Used the Beast Genetics Overload will need another day on this to compare, Wen t to a 100 in it was not going to work so dropped to 90kgs did a set in each one.
     
  • Pull: Sumo Deadlift straps up, belt position right and tension on the bar at the start makes for a better session. Same weight as last week and speed was up on last week. Average this week was 0.41 last week was 0.385.
     
  • Notes: Good session today skill level slowly coming back a few things to put into practice for Saturday.
     
  • Quote for the Week:

    "DESPAIR is the Enemy's Greatest WEAPON. Do Not Let Them WIELD IT"

    -Javik


OB1 

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Saturday 8th July

(переход) Transition

Week 9 Day 45

Squats: 46 Centurion 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
190kgs 3рХ1п 
190kgs 3рХ1п 

Total: 27 Lifts 

Press: Bench Press SS 2XL OL XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
100kgs 3рХ1п 

Total: 21 Lifts 

Pull: Conv Soft Suit 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
160kgs 3рХ1п 

Total: 18 Lifts

All Lifts 66

Time: 1:37:32

Notes:

 

  • Squat: Medium Bar/Flats straps up and Metals missed last week as we were heading to Gisborne. Lot better with the bar a bit higher able to brace more in the hole with more focus and better speed.
     
  • Press: Comp Bench SlingShot used the Beast Genetics Overload for the top sets did 2 at a 100kgs happy with it.
     
  • Pull: Conventional Deadlift softsuit, working on a lower hip position today was better and speeds were good this week a triple at 170kgs.
     
  • Notes: End of the ninth week equipped and overall a good week with 5 days of training had been interrupted training the previous 2 week. First Saturday train for a very long time back to normal days next week.

    Quote for the Week:

    "DESPAIR is the Enemy's Greatest WEAPON. Do Not Let Them WIELD IT"

    -Javik


OB1 

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Monday 10th July

(переход) Transition

Week 10 Day 46

Squats: 46 Centurion Straps Up 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 3рХ1п
160kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
200kgs 3рХ1п 

Total: 24 Lifts 

Press: Bench Press Over Load XL 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п 
75kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
105kgs 3рХ1п 

Total: 21 Lifts 

Pull: Sumo C 46 Straps Up 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п
170kgs 3рХ1п too crook for this set :puke:

Total: 18 Lifts

All Lifts 63

Notes:

 

  • Squat: Primary Day Straps Up, Medium Bar Flats Week 2 Block 3. This week as a primer did 2 sets at 160kgs. Line was better this week speed was good but medication and a cold decided to leave it there.
     
  • Press: Comp Bench Overload XL. Went to 105 for a top set and like the Squats no Drop Set. 
     
  • Pull: Sumo Deadlift straps up, the line was better but this was the hardest of all the lifts to do. Cold sore abs from coughing 150 was ok but 170 would have been stupid so stopped at 150kgs
     
  • Notes: Start of Block 3 week 2, not the best day to train dosed up Cold blocked everything felt good through squats and Bench fell apart at the deads feel really smashed now. Not one of my best ideas sometimes trai ing through a cold can help get rid of it today nah.
     
  • Quote for the Month:

    "DESPAIR is the Enemy's Greatest WEAPON. Do Not Let Them WIELD IT"

    -Javik


OB1 

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Thursday 13th July

(переход) Transition

Week 10 Day 48

Squats: Straps Up 46 Centurion 
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
160kgs 4рХ1п 
160kgs 4рХ1п 

Total: 32 Lifts 

Press: Bench Press SlingShot Overload 
40kgs 4рХ1п
60kgs 4рХ1п 
70kgs 4рХ1п 
80kgs 4рХ1п 
90kgs 4рХ1п 
100kgs 4рХ1п 
95kgs 4рХ1п 

Total: 28 Lifts 

Pull: Sumo Briefs 
70kgs 3рХ1п
90kgs 2рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
150kgs 6рХ1п 

Total: 15 Lifts

All Lifts 75

Notes:

 

  • Squat: Medium Bar/Flats 8th week Equipped straps up. Mid bar position is feeling a lot better, and depth getting deeper. Squats were not as fast as I would have liked but that is due 6 day of a cold feeling bloated and a suspected popped rib.
     
  • Press: Comp Bench SlingShot 2XL and Overload. Like the Squats just feeling it today did a top @ a 100 then a 5kg drop to 95.
     
  • Pull: Sumo Deadlift straps up, belt position right. Same weight as last week and speed was down on last week. Average this week was 0.3966 last week was 0.41. Deads did not feel right 6 different lift struggled with a few things happy it is over.
     
  • Notes: Very tough day the only positive is that it is over. Bloated, 6th day of Cold, Popped Rib, sore abs coughing, cry me a river as Maria would say.
     
  • Quote for the Week:

    "DESPAIR is the Enemy's Greatest WEAPON. Do Not Let Them WIELD IT"

    -Javik


OB1 

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Saturday 15th July

(переход) Transition

Week 10 Day 50

Squats: 46 Centurion 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
190kgs 3рХ1п 
190kgs 3рХ1п 

Total: 27 Lifts 

Press: Bench Press SS 2XL OL XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
100kgs 3рХ1п 

Total: 21 Lifts 

Pull: Conv Soft Suit 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
170kgs 3рХ1п 

Total: 18 Lifts

All Lifts 66

Time: 1:37:32

Notes:

 

  • Squat: Medium Bar straps up and Metals went ok a bit better than 
    last week speed was good popped rib just made top sets a bit uncomfortable.

     
  • Press: Comp Bench used the Beast Genetics Overload for the top sets did 2 at a 100kgs happy with it.
     
  • Pull: Conventional softsuit, working on a lower hip position today was better and speeds were good this week a triple at 170kgs had the belt a notch looser realized after first rep but decided to carry on next 2 reps were tough.
     
  • Notes: End of the tenth week equipped and overall a good week with another 5 days of training. Just getting over the cold been 7 days and the popped rib did not help much.

    Quote for the Week:

    "DESPAIR is the Enemy's Greatest WEAPON. Do Not Let Them WIELD IT"

    -Javik


OB1 

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Monday 17th July

(переход) Transition

Week 11 Day 51

Squats: 46 Centurion Straps Up 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
200kgs 3рХ1п 

Total: 24 Lifts 

Press: Bench Press Over Load XL 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п 
75kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
105kgs 3рХ1п 

Total: 21 Lifts 

Pull: Sumo C 46 Straps Up 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п
150kgs 3рХ1п 
170kgs 3рХ1п 

Total: 18 Lifts

All Lifts 63

Notes:

 

  • Squat: Primary Day Straps Up, Medium Bar Flats Week 3 Block 3. Sane as last week did a primer extra set at 160kgs. Line was not as good as last week effects of the cold still lingering.
     
  • Press: Comp Bench Overload XL. Went to 105 for a top set and like the Squats no Drop Set. 
     
  • Pull: Sumo Deadlift straps up, the line was ok but this was still tough. Di a top set at 170 did not do this last week, not the best but mentally better.
     
  • Notes: Start of Block 3 week 3, not the best day to train still recovering from the cold. Not one of my better sessions but happy considering everything else that is going on.
     
  • Quote for the Month:

    "DESPAIR is the Enemy's Greatest WEAPON. Do Not Let Them WIELD IT"

    -Javik


OB1 

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Wednesday 19th July

(переход) Transition

Week 11 Day 53

Squats: Straps Up 46 Centurion 
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
160kgs 4рХ1п 
170kgs 4рХ1п 

Total: 32 Lifts 

Press: Bench Press SlingShot Overload 
40kgs 4рХ1п
60kgs 4рХ1п 
70kgs 4рХ1п 
80kgs 4рХ1п
90kgs 4рХ1п 
100kgs 3рХ1п 

Total: 23 Lifts 

Pull: Sumo Briefs 
70kgs 3рХ1п
90kgs 2рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
150kgs 6рХ1п 

Total: 15 Lifts

All Lifts 75

Notes:

 

  • Squat: Medium Bar/Flats 9th week Equipped straps up. Mid bar position is feeling good, and depth getting deeper. Squats were not as fast as I would have liked but that is due 13th day of a cold still feeling bloated.
     
  • Press: Comp Bench SlingShot 2XL and Overload. Like the Squats just feeling it today did a top @ a 100 but only 3 reps as the rib got pretty sore and no drop set
     
  • Pull: Sumo Deadlift straps up, belt position right. Same weight as last week and speed was down on last week. Average this week was 0.385 last week was 0.3966. Deads did not feel right belt a bit loose tightened on 3rd rep struggled with a few things.
     
  • Notes: Not as tough as last week will be glad when this cold has gone. Popped Rib started hurting on the Bench, sore abs coughing, usual nonsense.
     
  • Quote for the Week:

    "DESPAIR is the Enemy's Greatest WEAPON. Do Not Let Them WIELD IT"

    -Javik

OB1 

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Friday 21st July

(переход) Transition

Week 11 Day 55

Squats: 46 Centurion 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
190kgs 3рХ1п 
190kgs 3рХ1п 

Total: 27 Lifts 

Press: Bench Press SS 2XL OL XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п
100kgs 3рХ1п 

Total: 21 Lifts 

Pull: Conv Soft Suit 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
170kgs 3рХ1п 

Total: 18 Lifts

All Lifts 66

Time: 1:37:32

Notes:

 

  • Squat: Medium Bar straps up and Metals went ok a bit better than last week speed was good rib still a bit tender.
     
  • Press: Comp Bench used the Beast Genetics Overload for the top sets did 2 sets at a 100kgs ribs gets in the way of this exercise glad when it is better.
     
  • Pull: Conventional softsuit, today was better and speeds were good this week a triple at 170kgs after the loose belt last week made sure this week. Top set 2 was a bit over the place.
     
  • Notes: End of the eleventh week equipped and overall a good week with another 5 days of training. Just about over the cold been 14 days and the popped rib is coming right.

    Quote for the Week:

    "DESPAIR is the Enemy's Greatest WEAPON. Do Not Let Them WIELD IT"

    -Javik

OB1 

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Monday 24th July

(переход) Transition

Week 12 Day 56

Squats: 46 Centurion Straps Up 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
200kgs 3рХ1п 
215kgs 3рХ1п 

Total: 27 Lifts 

Press: Bench Press Over Load XL 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п 
75kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
110kgs 3рХ1п 

Total: 20 Lifts 

Pull: Sumo C 46 Straps Up 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
170kgs 3рХ1п 
170kgs 3рХ1п 

Total: 21 Lifts

All Lifts 68

Notes:
 

  • Squat: Primary Day Straps Up, Medium Bar Flats Week 4 Block 3. Same as last week did 2 primer sets at 160kgs. 200 was was quiet fast so it was either 210 or 220 split it went 215 good choice.
     
  • Press: Comp Bench Overload XL. Last week went to 105 for a top set as the Squats went well decided to push the Bench did not go as well. A tough double by my standards
     
  • Pull: Sumo Deadlift straps up, these were going well top set was a good speed was opting to go up but after the Bench decided to do a double set at the top weight. Good decision to to do a double of the top set.
     
  • Notes: Start of Block 3 week 4, on of my better days for the past 2 weeks recovered from the cold. Pleasing that the strength has held on.
     
  • Quote for the Month:

    "DESPAIR is the Enemy's Greatest WEAPON. Do Not Let Them WIELD IT"

    -Javik

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Wednesday 26th July

(переход) Transition

Week 12 Day 58

Squats: Straps Up 46 Centurion 
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
160kgs 4рХ1п 
180kgs 4рХ1п 
170kgs 4рХ1п

Total: 36 Lifts 

Press: Bench Press SlingShot Overload 
40kgs 4рХ1п
60kgs 4рХ1п 
70kgs 4рХ1п 
80kgs 4рХ1п 
90kgs 4рХ1п 
100kgs 3рХ1п 
95kgs 3рХ1п 

Total: 28 Lifts 

Pull: Sumo Briefs 
70kgs 3рХ1п
90kgs 2рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
150kgs 6рХ1п 

Total: 15 Lifts

All Lifts 79

Notes:

 

  • Squat: Medium Bar/Flats 10th week Equipped straps up. Mid bar position is feeling good, and depth getting deeper. Squats were better this week for the top set dis 170 last week so decided to try 180 speed was mid to high 4s so just a bit slower than I would have liked but good to know. So decided to do a drop set at 170 finish on a good speed and happy.
     
  • Press: Comp Bench SlingShot 2XL and Overload. Like the Squats felt good on the warm ups did a top @ a 100. Last week only got 3 reps this week for but right shoulder is lagging must be the rib as it got sore again need to see the Doc.
     
  • Pull: Sumo Deadlift straps up, belt position right. Same weight as last week and speed was up non last week. Been two weeks where the speed was below 0.4m/s. Average this week was 0.415 last week was 0.385. 
     
  • Notes: Not as tough as last week will be glad the cold has gone. Popped Rib started hurting on the Bench, only on the tops sets. Better day than the past 3 weeks.
     
  • Quote for the Week:

    "DESPAIR is the Enemy's Greatest WEAPON. Do Not Let Them WIELD IT"

    -Javik


OB1 

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Friday 28th July

(переход) Transition

Week 12 Day 60

Squats: 46 Centurion 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
200kgs 3рХ1п 
195kgs 3рХ1п

Total: 24 Lifts 

Press: Bench Press SS 2XL OL XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
100kgs 3рХ1п 

Total: 21 Lifts 

Pull: Conv Soft Suit 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
170kgs 3рХ1п 
170kgs 3рХ1п 

Total: 21 Lifts

All Lifts 66

Time: 1:53:21

Notes:

 

  • Squat: Medium Bar straps up and Metals had a little test on where my actual speed was went to 200 and a drop to 195kgs will see if I can push this up speed wise next week.
     
  • Press: Comp Bench used the BG Overload for the top sets did 2 sets at a 100kgs ribs not as bad as last week.
     
  • Pull: Conventional softsuit, today was better and speeds were good this week did 2 sets at 170kgs speed was good on the 2nd set may move the weight up next week.
     
  • Notes: End of the twelfth week equipped and overall a good week with another 5 days of training. Cold just about done and dusted.

    Quote for the Week:

    "DESPAIR is the Enemy's Greatest WEAPON. Do Not Let Them WIELD IT"

    -Javik


OB1 

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On 7/26/2017 at 6:08 PM, gazza said:

Hey mate, educate me. What's the significance of the speed?

 

Gazza  have been working with  Tendo Units last 18 months or so,  0.4m/s is . 4 meters per second that is the bar speed that I am looking for.  On a % based programme you would do for a speed day from 70-80% over a 4 week period there is NO room for movement just what is prescribed on % based programmes. With Velocity Based Training the bar speed if it is faster then I would go up in weight if slower the I would not go up sort of auto regulation.  The faster you can move the weight the stronger you are getting..  

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On 7/26/2017 at 8:00 PM, Optimass said:

Still the best journal here OB.  Hope you are good bro, great to see you still amongst it.  

Still battling away Optimas no injuries all fixed  so hopefully some solid training over the next few years.

 

Cheers Optimas

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Monday 31st July

(переход) Transition

Week 13 Day 61

Squats: 46 Centurion Straps Up 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 2рХ1п 
160kgs 2рХ1п 
160kgs 2рХ1п 
180kgs 2рХ1п 
200kgs 2рХ1п 
205kgs 2рХ1п 

Total: 21 Lifts 

Press: Bench Press Over Load XL SK50 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п 
75kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 2рХ1п 
100kgs 2рХ1п 
110kgs 1рХ1п 

Total: 20 Lifts 

Pull: Sumo C 46 Straps Up 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 2рХ1п 
130kgs 2рХ1п 
150kgs 2рХ1п 
170kgs 2рХ1п 
170kgs 2рХ1п 

Total: 16 Lifts

All Lifts 57

Notes:

 

  • Squat: Primary Day Straps Up, Medium Bar Flats Week 4 Block 3. Same as last week did 2 primer sets at 160kgs. 200 was slower than last week even at a double so decided to just do another set at 200 but that slowed a bit more good choice.
     
  • Press: Comp Bench Overload XL. and SK50. Last week went to 110 for a top set today like the Squats it was a tough day even with doubles. Tricep strength is not there at this stage for a shirt so need to work on that.
     
  • Pull: Sumo Deadlift straps up, after the above just decided to do two top sets at 170 second set was better.
     
  • Notes: Start of Block 4 week 1, and doubles, the plan was for a good strong day but the Tendo proved other wise. Speed was slow weights felt heavy just not on for today. Will see how the rest of the week goes and maybe next Monday will be better. Nothing to point the finger at sleep was good no extra manual labour over the weekend and food was consistent. 
     
  • Quote for the Month:

    "DESPAIR is the Enemy's Greatest WEAPON. Do Not Let Them WIELD IT"

    -Javik


OB1 

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