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Old Bull

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Wednesday 11h October

(подготовительный) Preparatory

Micro 1 Week 8 Day 38

Squats: 44 Centurion 
60kgs 4рХ1п
100kgs 4рХ1п
140kgs 4рХ1п 
160kgs 4рХ1п 
155kgs 4рХ1п 
150kgs 4рХ1п 

Total: 24 Lifts 

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

Total: 28 Lifts 

Pull: Sumo C46 Speed 
90kgs 2рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
150kgs 6рХ1п 

Total: 10 Lifts

All Lifts 62

Notes:

 

  • Squat: Metals C44. Squats Speed just a bit sdo only did 1 set @ 160kgs and dropped to 155kgs followed by 150kgs.
     
  • Press: Comp Bench SlingShot 2XL and Overload. Just like Monday these went well so did 2 top sets at 95kgs instead of a drop to 90kgs.
     
  • Pull: Sumo Deadlift C46. Same weight as last week warm ups were slow as was the first work set rep. But then the speeds picked up. 
     
  • Notes: This was a better improvement but the speeds are just a bit off too much clutter in the head
     
  • Quote for the Week:

    "Work Hard In Silence and Let Success Make The Noise"

    -Unknown

OB1 

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Friday 13th October

(подготовительный) Preparatory

Micro 1 Week 8 Day 40

Squats: 44 Centurion 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
175kgs 3рХ1п 
170kgs 3рХ1п 

Total: 24 Lifts 

Press: Bench Press 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 
150kgs 3рХ1п 

Total: 17 Lifts

All Lifts 62

Time: 01:39:48

Notes:

 

  • Squat: Repeated last week's numbers but on the drops did 1 set @ 175 1 @ 170. They felt good but the top set was still not at the speed I was aiming for will see how next week goes. Shoulder is causing some grief will have to get on top of it.
     
  • Press: Comp Bench repeated last week's numbers 2 tops@ 100kgs will aim for 3 next week. Speed a little down so will leave 3 sets till next week. Shoulder niggle hindering setup
     
  • Pull: Conventional softsuit, this went ok did a top set but only 2 reps will aim for 3 next week. 
     
  • Notes: End of the 8th not so bloated feel the next morning. Will get this sorted over the weekend so next week will be better food wise. 

    Quote for the Week:

    "Work Hard In Silence and Let Success Make The Noise"

    -Unknown

OB1 

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Friday 20th October

(подготовительный) Preparatory

Micro 1 Week 9 Day 41

Squats: 44 Centurion 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
170kgs 3рХ1п 
170kgs 3рХ1п 

Total: 21 Lifts 

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

Total: 21 Lifts 

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

Total: 15 Lifts

All Lifts 62

Time: 01:39:48

Notes:

 

  • Squat: Been a tough week with a whole lot going on only 1 day this week and showed in my speeds. Shoulder is still causing some grief.
     
  • Press: Comp Bench last week's did 2 tops @ 100kgs this week 90kgs was it same as Squats 1 day of bench this week.
     
  • Pull: Conventional softsuit, this followed the above only managed 1 set @ 150kgs. 
     
  • Notes: End of the 9th and only one days training so not a very good week but i got one in. 

    Quote for the Week:

    "Work Hard In Silence and Let Success Make The Noise"

    -Unknown

OB1 

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Monday 23rd October

(подготовительный) Preparatory

Micro 1 Week 10 Day 42

Squats: 44 Centurion 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
190kgs 3рХ1п 
187.5kgs 3рХ1п 

Total: 27 Lifts 

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

Total: 21 Lifts 

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

Total: 18 Lifts

All Lifts 64

Notes:

 

  • Squat: Primary Day C44, Micro 1 Wk 9. another tough weekend working on the house speeds were slow on my primer sets 180. So went to 190kgs to keep in the 3s good pick drop set was a bit faster too. 
     
  • Press: Comp Bench Overload XL. 100kgs felt good so did a top set of 105kgs and drop to a 100kgs. This felt pretty good as I was like the Squats not expecting too much from the Bench.
     
  • Pull: Sumo Deadlift C46, after a good Bench I was hoping for a good dead. And it did the same 150 was up on last week so went to 170kgs been a few weeks since I have hit 170 all in the 3s. So pretty happy with this.
     
  • Notes: Micro-cycle 1 9th week. Same as last Monday fatigued from the weekend and work around the house. Was considering flagging the day at the 160s as the 2nd Primer was slower than the first which shows fatigue. Just as well I went on as I had a pretty good over all 3 lifts 

    Quote for the Month:

    "Work Hard In Silence and Let Success Make The Noise"

    -Unknown


OB1 

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  • 2 weeks later...

Wednesday 25h October

(подготовительный) Preparatory

Micro 1 Week 10 Day 45

Squats: 44 Centurion 
60kgs 4рХ1п
100kgs 4рХ1п
140kgs 4рХ1п 
160kgs 4рХ1п 
160kgs 4рХ1п 
160kgs 4рХ1п 

Total: 24 Lifts 

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

Total: 28 Lifts 

Pull: Sumo C46 Speed 
90kgs 2рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
150kgs 6рХ1п 

Total: 10 Lifts

All Lifts 62

Notes:

 

  • Squat: Metals C44. Squats despite not feeling the best, Speed was good so did 3 sets @ 160kgs as opposed to last week 1 set @ 160kgs and dropped to 155kgs followed by 150kgs.
     
  • Press: Comp Bench SlingShot 2XL and Overload. This was the same as the squats did two tops at a 100kgs last week did 2 top sets at 95kgs instead of a drop to 90kgs.
     
  • Pull: Sumo Deadlift C46. Same weight as last week warm ups were slow and the work sets were all under .40 high 3s. 
     
  • Notes: This was an improvement on the Squat and Bench but fatigued well on the deads.
     
  • Quote for the Week:

    "Work Hard In Silence and Let Success Make The Noise"

    -Unknown


OB1 

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  • 1 month later...

Friday 27th October

(подготовительный) Preparatory

Micro 1 Week 10 Day 47

Squats: 44 Centurion 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 3рХ1п 
160kgs 3рХ1п 
175kgs 3рХ1п
175kgs 3рХ1п 
170kgs 3рХ1п 

Total: 24 Lifts 

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

Total: 21 Lifts 

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

Total: 15 Lifts

All Lifts 62

Time: 01:39:48

Notes:

 

  • Squat: Considering what has bee\n going on these went pretty well and depth is getting better.
     
  • Press: Comp Bench again like above 10kgs up on last week, still need to sort arch out.
     
  • Pull: Conventional softsuit, going well till the top set to much thinking so just left it. 
     
  • Notes: End of the 10th week and things are getting tougher. 

    Quote for the Week:

    "Work Hard In Silence and Let Success Make The Noise"

    -Unknown

OB1 
 

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Monday 30th October

(подготовительный) Preparatory

Micro 1 Week 11 Day 48

Squats: 44 Centurion 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
195kgs 3рХ1п 
187.5kgs 3рХ1п 

Total: 24 Lifts 

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

Total: 12 Lifts 

Pull: Sumo C 46 
00kgs 3рХ1п
00kgs 3рХ1п
00kgs 3рХ1п 
00kgs 3рХ1п 
00kgs 3рХ1п 
00kgs 3рХ1п 

Total: 00 Lifts

All Lifts 36

Notes:

 

  • Squat: Primary Day C44, Micro 1 Wk 11 another tough weekend working on the big house. 
     
  • Press: Comp Bench Overload XL. got to 90 and flagged it.
     
  • Pull: Sumo Deadlift not even happeneong.
     
  • Notes: Micro-cycle 1 11th week. Work moving BBro set up just too much going on to have a good workout

    Quote for the Month:

    "Work Hard In Silence and Let Success Make The Noise"

    -Unknown


OB1 

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Wednesday 1st Novemebr

(подготовительный) Preparatory

Micro 1 Week 11 Day 50

Squats: 44 Centurion 
60kgs 4рХ1п
100kgs 4рХ1п
140kgs 4рХ1п 
160kgs 4рХ1п 
160kgs 4рХ1п
160kgs 0рХ1п 

Total: 24 Lifts 

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

Total: 28 Lifts 

Pull: Sumo C46 Speed 
90kgs 2рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
150kgs 1рХ1п 

Total: 10 Lifts

All Lifts 62

Notes:

 

  • Squat: Metals C44. Just too tough
     
  • Press: Comp Bench SlingShot 2XL and Overload. Like Squats no body home
     
  • Pull: Sumo Deadlift C46. only 1 rep nothing in the tank
     
  • Notes: Start of the decline.
     
  • Quote for the Week:

    "Work Hard In Silence and Let Success Make The Noise"

    -Unknown


OB1 

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Monday 4th December

(подготовительный) Preparatory

Micro 1 Week 12 Day 53

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
150kgs 3рХ1п 

Total: 18 Lifts 

Press: Bench Press Over Load XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
75kgs 3рХ1п 

Total: 15 Lifts 

Pull: Sumo C 46 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 

Total: 12 Lifts

All Lifts 45

Notes:

 

  • Squat: Primary Day C44, Micro 2 Wk 1 first day back so just easing into things went a bit better than I expected top at 160 and a drop of 150. 
     
  • Press: Comp Bench Overload XL. same as squats nothing to fantastic felt pretty weak so 80kgs was a surprise.
     
  • Pull: This was the toughest of the 3 they felt heavy so just stopped at 130kgs.
     
  • Notes: Micro-cycle 2 12th week. First day back for n5 weeks see how nI feel tomorrow.

    Quote for the Month:

    "There Is No Prize For Runner Up"

    -General Omar Bradley


OB1 

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Wednesday 6th December

(подготовительный) Preparatory

Micro 1 Week 12 Day 55

Squats: 44 Centurion 
60kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
140kgs 4рХ1п 
140kgs 4рХ1п 

Total: 24 Lifts 

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

Total: 24 Lifts 

Pull: Sumo C46 Speed 
70kgs 2рХ1п
90kgs 1рХ1п 
110kgs 1рХ1п 
130kgs 6рХ1п 

Total: 9 Lifts

All Lifts 57

Notes:

 

  • Squat: Metals C44. After Mondays session decided to just go to 140kgs and see what the speeds were like. Not in the .5s where they should have been but in the high 4s. Happy with that as it is only the 2nd day back.
     
  • Press: Comp Bench SlingShot 2XL and Overload. I thought this might have been tougher and lighter but 80kgs felt heavy but the speed said different.
     
  • Pull: Sumo Deadlift C46. Like Monday this seems to be the most affected of the 3 lifts 130 was all in the low 4s so a reasonable start I suppose.
     
  • Notes: Start of the rebuild, happy to lift.
     
  • Quote for the Week:

    "There Is No Prize For Runner Up"

    -General Omar Bradley


OB1 

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Friday 8th December

(подготовительный) Preparatory

Micro 1 Week 12 Day 57

Squats: 44 Centurion 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
150kgs 3рХ1п 

Total: 24 Lifts 

Press: Bench Press OL XL 
40kgs 3рХ1п 
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
80kgs 3рХ1п 
80kgs 3рХ1п m/s .36 .29 .41 

Total: 18 Lifts 

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

Total: 15

All Lifts 57

Time: 01:39:48

Notes:

 

  • Squat: Better today did 2 sets at 160kgs and a drop to 150kgs depth still marginal.
     
  • Press: Comp Bench this was better than Monday's effort 3 sets at 80kgs and no drop set. 
     
  • Pull: Conventional softsuit, went to 130kgs for 2 sets speed was ok will increase next week. Been over 8 weeks since I have pulled Conventional. 
     
  • Notes: End of the 12th week and a good week it was just happy to be lifting again, without interruptions. 

    Quote for the Week:

    "There Is No Prize For Runner Up"

    -General Omar Bradley


OB1 

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Monday 11th December

(подготовительный) Preparatory

Micro 1 Week 13 Day 58

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 

Total: 21 Lifts 

Press: Bench Press Over Load XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
80kgs 3рХ1п 
80kgs 3рХ1п 

Total: 18 Lifts 

Pull: Sumo C 46 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
130kgs 3рХ1п 
130kgs 3рХ1п 

Total: 18 Lifts

All Lifts 57

Notes:

 

  • Squat: Primary Day C44, had a busy weekend around the house (home) repeated last weeks top set but did 3 sets this week. They felt ok but only the second week back. 
     
  • Press: Comp Bench Overload XL. same as squats thought about going up but followed the squats and did 3 work sets.
     
  • Pull: Last week these were tough like the above de3cided on not to go up but do 3 work sets.
     
  • Notes: Micro-cycle 2 12th week. Start of the second week and a better day than last Monday. Just have to be patient very patient

    Quote for the Month:

    "There Is No Prize For Runner Up"

    -General Omar Bradley


OB1 

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Wednesday 13h December

(подготовительный) Preparatory

Micro 1 Week 13 Day 60

Squats: 44 Centurion 
60kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
140kgs 4рХ1п 
140kgs 4рХ1п 

Total: 24 Lifts 

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

Total: 24 Lifts 

Pull: Sumo C46 Speed 
70kgs 2рХ1п
90kgs 1рХ1п 
110kgs 1рХ1п 
130kgs 6рХ1п

Total: 9 Lifts

All Lifts 57

Notes:

 

  • Squat: Metals C44. Felt good today went a bit wider in the stance, speed is getting closer to the 0.5s which is good.
     
  • Press: Comp Bench SlingShot 2XL and Overload. Just repeated last weeks sets and numbers speed was up slightly bench starting to feel ok.
     
  • Pull: Sumo Deadlift C46. These felt good even for 130kgs, most reps were in the mid to high 4s so may go up next week.
     
  • Notes: Start of the rebuild, good session today getting back into the groove.
     
  • Quote for the Week:

    "There Is No Prize For Runner Up"

    -General Omar Bradley


OB1 

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Friday 15th December

(подготовительный) Preparatory

Micro 1 Week 13 Day 62

Squats: 44 Centurion 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 

Total: 24 Lifts 

Press: Bench Press OL 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 
130kgs 3рХ1п 

Total: 15

All Lifts 57

Time: 01:22:02

Notes:

 

  • Squat: Good squats today did 3 sets at 160kgs. Shoulder still affecting the setup, will also shorten the walkout and feet out a bit wider.
     
  • Press: Comp Bench this went well hit 90kgs for 2 sets speed was good except for the last rep last set. Things to work on. 
     
  • Pull: Conventional softsuit, went to 130kgs for 2 sets speed was slower than last week back just felt tired. Needs more work so will up to 3 sets next week. 
     
  • Notes: End of the 13th week and the second week back. Things to work on, strength is coming back and lifts starting to improve. 

    Quote for the Week:

    "There Is No Prize For Runner Up"

    -General Omar Bradley


OB1 

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Monday 18th December

(подготовительный) Preparatory

Micro 1 Week 14 Day 63

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 

Total: 21 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
90kgs 3рХ1п 
87.5kgs 3рХ1п 

Total: 21 Lifts 

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

Total: 21 Lifts

All Lifts 63

Notes:

 

  • Squat: Primary Day C44, had another busy weekend around the house (home) repeated last week's top sets. Bit hard to get the bar settled on the back due to sunburn lol. Sets were just a bit slower than last week. 
     
  • Press: Comp Bench Overload XL. This went ok 2 top sets at 90kgs and a drop to 87.5kgs which was a good move.
     
  • Pull: Finally hit 150kgs on the pull, taken 3 weeks speed was ok so did to work sets. Will increase to 3 sets next week.
     
  • Notes: Micro-cycle 2 13th week. Start of the third week overall a good day considering a couple of self inflicted issues sunburn and concreting.

    Quote for the Month:

    "There Is No Prize For Runner Up"

    -General Omar Bradley

OB1 

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Wednesday 20th December

(подготовительный) Preparatory

Micro 1 Week 14 Day 65

Squats: 44 Centurion 
60kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
140kgs 4рХ1п 
140kgs 4рХ1п 
140kgs 4рХ1п 

Total: 28 Lifts 

Press: Bench Press SlingShot Overload 
40kgs 4рХ1п
60kgs 4рХ1п 
70kgs 4рХ1п 
80kgs 4рХ1п 
85kgs 4рХ1п 
85kgs 4рХ1п 

Total: 24 Lifts 

Pull: Sumo C46 Speed 
70kgs 2рХ1п
90kgs 1рХ1п 
110kgs 1рХ1п 
130kgs 1рХ1п 
140kgs 6рХ1п 

Total: 11 Lifts

All Lifts 63

Notes:

 

  • Squat: Metals C44. Not ot bad today did an extra set first few were all over the place took a while to settle in.
     
  • Press: Comp Bench SlingShot 2XL and Overload. Good speed today so went up by 5kgs speed still good moving well at the moment.
     
  • Pull: Sumo Deadlift C46. Like above these felt good even for 130kgs so went up 10kgs. Speed still over the place but in the ball park of where I wanted it to be.
     
  • Notes: Good session today little gains here and there which is good.
     
  • Quote for the Week:

    "There Is No Prize For Runner Up"

    -General Omar Bradley


OB1 

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Friday 22nd December

(подготовительный) Preparatory

Micro 1 Week 14 Day 67

Squats: 44 Centurion 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 

Total: 24 Lifts 

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

Total: 21 Lifts 

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

Total: 15

All Lifts 60

Time: 01:22:02

Notes:

 

  • Squat: These were a bit slow today not to sure why no extra work at home just a bit off. Sets were ok speed still good
     
  • Press: Comp Bench going well this one did 3 tops sets @ 90kgs as opposed to 2 last week will keep up the volume.
     
  • Pull: Conventional softsuit, 2 out 3 is not to bad, pulls went well top set of 150kgs. 3rd rep was a bit slow but still happy with the progress. 
     
  • Notes: End of the 14th week and a good end to the weeks training considering it has been a busy time with Christmas etc. 

    Quote for the Week:

    "There Is No Prize For Runner Up"

    -General Omar Bradley


OB1 

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Monday 25th December

(подготовительный) Preparatory

Micro 1 Week 15 Day 68

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
170kgs 3рХ1п 

Total: 21 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
95kgs 3рХ1п 
90kgs 3рХ1п 

Total: 21 Lifts 

Pull: Sumo C 46 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
160kgs 3рХ1п 
Total: 21 Lifts

All Lifts 63

Notes:

 

  • Squat: Primary Day C44, had another busy weekend around the house (home). A bit tough but managed a 10kg increase on last weeks numbers. 
     
  • Press: Comp Bench Overload XL. This went the same as the squats wit a 5kg increase on last weeks top set.
     
  • Pull: After finally pulling 150kgs on the pull, which took 3 weeks did a 160 so pretty happy with that.
     
  • Notes: Micro-cycle 2 14th week. a good little boost with increases across all 3 not big by any standards but moving in the right direction

    Quote for the Month:

    "There Is No Prize For Runner Up"

    -General Omar Bradley


OB1 
 

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Wednesday 27th December

(подготовительный) Preparatory

Micro 1 Week 15 Day 70

Squats: 44 Centurion 
60kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
140kgs 4рХ1п 
140kgs 4рХ1п 
140kgs 4рХ1п 

Total: 28 Lifts 

Press: Bench Press SlingShot Overload 
40kgs 4рХ1п
60kgs 4рХ1п 
70kgs 4рХ1п 
80kgs 4рХ1п 
85kgs 4рХ1п 
85kgs 4рХ1п 
85kgs 4рХ1п 

Total: 28 Lifts 

Pull: Sumo C46 Speed 
70kgs 2рХ1п
90kgs 1рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
140kgs 6рХ1п 

Total: 11 Lifts

All Lifts 67

Notes:

 

  • Squat: Metals C44. Tough day to get into the squats, effects of 2 days of feasting. Last set was just about right high bar felt the best last 3 sets.
     
  • Press: Comp Bench SlingShot 2XL and Overload. Same as the squats but did an extra work set speed was down as compared to last week.
     
  • Pull: Sumo Deadlift C46. Like above followed last weeks numbers speeds were all down felt lethargic but finished the programme
     
  • Notes: Shoulder and hips giving me grief need to work on these to get them right for next year. Speeds were down but got the job done.
     
  • Quote for the Week:

    "There Is No Prize For Runner Up"

    -General Omar Bradley


OB1 

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  • 2 weeks later...

Friday 29th December

(подготовительный) Preparatory

Micro 1 Week 15 Day 70

Squats: 44 Centurion 
40kgs 3рХ1п
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 

Total: 18 Lifts 

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

Total: 15 Lifts 

Pull: Conv Soft Suit 

Total: 00

All Lifts 33

Time: 01:22:02

Notes:

 

  • Squat: These were slow today only got one top set in
     
  • Press: Comp Bench same as thye Squats slow and tough to much Christmas ne thinks.
     
  • Pull: No one home today. 
     
  • Notes: End of the 15th week and a tough day roll on 2018. 

    Quote for the Week:

    "There Is No Prize For Runner Up"

    -General Omar Bradley


OB1 
 

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Monday 8th January

(подготовительный) Preparatory

Micro-cycle 1 Week 1 Day 1

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 

Total: 21 Lifts 

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

Total: 18 Lifts 

Pull: Sumo C 46 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
140kgs 3рХ1п 

Total: 15 Lifts

All Lifts 54

Notes:

 

  • Squat: Primary Day C44, had another busy weekend around the house (home). A bit tough but far better than Fridays stop at 100kgs, surprised at the speeds as they felt far slower.. 
     
  • Press: Comp Bench Overload XL. This went the same as the squats but speeds were a bit down.
     
  • Pull: The most affected lift due to the indulgence of the past 3 weeks and it showed. 
     
  • Notes: Micro-cycle 1 Week 1 Day 1 Good to have started and finished all 3 lifts, not the best but the first full session for the New Year 2018. Feeling fat and bloated.

    Quote for the Month:

    "Walk without footprints.
    Breathe without breath.
    Our lives leave no trace."

    -Motto of the Assassins' Guild CY 3445


OB1 
 

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Tuesday 9th January

(подготовительный) Preparatory

Micro-cycle 1 Week 1 Day 2

Leg Press 
80kgs 8рХ1п
120kgs 8рХ1п

Total: 16 Lifts 

Press: 3 Board 
60kgs 4рХ1п
75kgs 4рХ1п

Total: 8 Lifts 

Yoke Walks 
40kgs 40 meters x 2п

Pull Ups Assisted 
8рХ2п

Total: 16 Lifts

Dips Assisted 
13рХ2п

Total: 26 Lifts

Face Pulls 
40kgs x 10рХ2п

Total: 20 Lifts

Bradford Press 
20kgs 10рХ2п

Total: 20 Lifts

Gunnz's 
15kgs 15рХ2п

Total: 30 Lifts 

1 Arm Farmers Walks 
20kgs 40 meters x 2п

Notes:

 


  • Secondary Day: PoddyBuilder Stuff's mixture of Legs, Chest, Upper Back, Tris, Core Shoulder's and Gunz's 
     
  • Notes: 1st week into the Poddybuider's workouts.
     
  • Quote for the Month:

    "Walk without footprints.
    Breathe without breath.
    Our lives leave no trace."

    -Motto of the Assassins' Guild CY 3445



OB1 

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Wednesday 10th January

(подготовительный) Preparatory

Micro-cycle 1 Week 1 Day 3

Squats: 44 Centurion 
60kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
140kgs 4рХ1п 
140kgs 4рХ1п 

Total: 24 Lifts 

Press: Bench Press SlingShot Overload 
40kgs 4рХ1п
60kgs 4рХ1п 
70kgs 4рХ1п 
80kgs 4рХ1п 
85kgs 4рХ1п 
85kgs 4рХ1п 
85kgs 4рХ1п 

Total: 28 Lifts 

Pull: Sumo C46 Speed 
70kgs 1рХ1п
90kgs 1рХ1п
110kgs 1рХ1п 
130kgs 6рХ1п 

Total: 9 Lifts

All Lifts 61

Notes:

 

  • Squat: Metals C44. Tough day to get into the squats, bloated after Lone Star. Speed in the right zone just not the right weight.
     
  • Press: Comp Bench SlingShot 2XL and Overload. Not as affected as much as the Squats, happy with 85 for work sets just faded in the last set.
     
  • Pull: Sumo Deadlift C46. Exact copy of the Squats belt loose suit tight hips not in right position and 130kgs all under 0.4 m/s 
     
  • Notes: Only good thing about today is that I finished the workout roll on next week.
     
  • Quote for the Week:

    "Walk without footprints.
    Breathe without breath.
    Our lives leave no trace."

    -Motto of the Assassins' Guild CY 3445


OB1 
 

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Friday 12th January

(подготовительный) Preparatory

Micro-cycle 1 Week 1 Day 5

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 

Total: 21 Lifts 

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

Total: 21 Lifts 

Pull: Conv Soft Suit 
70kgs 3рХ1п 
90kgs 3рХ1п 
110kgs 3рХ1п 
130kgs 3рХ1п 
140kgs 3рХ1п 
140kgs 3рХ1п 

Total: 18

All Lifts 60

Time: 01:40:48

Notes:

 

  • Squat: Still a bit to heavy weight wise suit tight took till the 3rd set to come right speed good though.
     
  • Press: Comp Bench happy with this a extra set from Monday and speed not to bad.
     
  • Pull: These felt tough belt loose but ok speed good but weight felt heavy and slow. 
     
  • Notes: End of the 1st week and a ok day for the first week it ok expectations should not be too high at this stage. 

    Quote for the Week:

    "Walk without footprints.
    Breathe without breath.
    Our lives leave no trace."

    -Motto of the Assassins' Guild CY 3445


OB1 
 

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Monday 15th January

(подготовительный) Preparatory

Micro-cycle 1 Week 2 Day 6

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
170kgs 3рХ1п 
170kgs 3рХ1п 

Total: 24 Lifts 

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

Total: 21 Lifts 

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

Total: 15 Lifts

All Lifts 60

Notes:

 

  • Squat: Primary Day C44, had another busy weekend around the house (home). These felt tough but speed was good up 10kgs on last week and last set was the best set. 
     
  • Press: Comp Bench Overload XL. These went ok the top sets were down on speed from last week but added in a extra top set so happy with that.
     
  • Pull: Tough by the time I got to this lift but pulled 150 10kgs up on last week. Speed was bang on so something to build on. 
     
  • Notes: Micro-cycle 1 Week 2 Day 1 Good session despite working on the house (home) over the weekend happy with how it turned out.

    Quote for the Month:

    "Walk without footprints.
    Breathe without breath.
    Our lives leave no trace."

    -Motto of the Assassins' Guild CY 3445



OB1 

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