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Beaten Paths are For Beaten Men

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Wednesday 17th January

(подготовительный) Preparatory

Micro-cycle 1 Week 2 Day 8

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 
90kgs 4рХ1п 
90kgs 4рХ1п 
90kgs 4рХ1п 
90kgs 4рХ1п 

Total: 32 Lifts 

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

Total: 9 Lifts

All Lifts 69

Notes:

 

  • Squat: Metals C44. Tough day again to get into the squats, to hot to sleep had about 4 hours if that. Did a extra set and took my stance out just a bit wider on that set went ok will test again on Friday.
     
  • Press: Comp Bench SlingShot 2XL and Overload SS XL. Not as affected as much as the Squats, 85 for work sets last week 90kgs and a extra set this week.
     
  • Pull: Sumo Deadlift C46. Exact copy of the Squats belt loose suit tight hips not in right position and 130kgs 50% under 0.4 m/s 
     
  • Notes: Like last week the 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 19th January

(подготовительный) Preparatory

Micro-cycle 1 Week 2 Day 10

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

Total: 21

All Lifts 66

Time: 01:40:48

Notes:

 

  • Squat: Other tan feeling hot fat and lethargic squats went pretty well. Speed on the 160 was pretty fast so went up 10kgs and all speeds were in the low .4s. Took my stance out about a 100mm working not to bad.
     
  • Press: Comp This was bit tougher than last Fridays session but still did 3 work sets. Speed was slightly down but the work was good.
     
  • Pull: These felt tough but managed 3 work sets which is some sort of record. This is a good thing as I have to build up my work capacity on the Deads. 
     
  • Notes: Good end of the 2nd week and happy with how it has gone. Squats feeling better with the Wider Stance so a good week with them. 

    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 22nd January

(подготовительный) Preparatory

Micro-cycle 1 Week 3 Day 11/font]

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
180kgs 3рХ1п 

Total: 24 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
95kgs 3рХ1п 
95kgs 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). Squats seem to feel tough but the speed say different 160kgs was pretty fast last week did 170kgs som this week went to 180kgs and did 2 top sets. 
     
Press: Comp Bench Overload XL. Like the Squats Bench went well so upped it by 5kgs had to work a bit harder. Speed was ok would have liked it a bit faster but 2nd week back so cant complain.
  Pull: Tough by the time I got to this lift Deads have not been going that well speed was a little down on last week. May need to rethink the plan. 
  Notes: Micro-cycle 1 Week 3 Day 1 Good start to the week despite working on the house (home) over the weekend. Squats going pretty good and bench is picking up too just the Deads 2 out of 3 aint bad.

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 24th January

(подготовительный) Preparatory

Micro-cycle 1 Week 3 Day 13

Squats: 44 Centurion 
60kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
150kgs 4рХ1п 
150kgs 4рХ1п 
150kgs 4рХ1п
150kgs 4рХ1п 

Total: 32 Lifts 

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

Total: 32 Lifts 

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

Total: 9 Lifts

All Lifts 73

Notes:

 

  • Squat: Metals C44. These are starting to improve went up ny 10kgs on last weeks numbers to 150kgs. 3 reps out of 16 were below 0.50 happy with this. Medium Stance and 2nd finger on ring for the work sets.
     
  • Press: Comp Bench SlingShot 2XL and Overload SS XL. Just a bit tired but repeated last weeks sets, speed slightly down but a good workout.
     
  • Pull: Sumo Deadlift C46. This was better day than last week for Sumo all reps were over 0.40s m/s. Been 3 weeks so moving along at last. 
     
  • Notes: Over all a good session conditioning starting to improve which shows in the lift speed.
     
  • 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 26th January

(подготовительный) Preparatory

Micro-cycle 1 Week 3 Day 15

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

Total: 19

All Lifts 63

Time: 01:40:48

Notes:

 

  • Squat: Another hot day for training and starting to sweat. Squats went well same numbers as last week speed was pretty close and did 3 work sets.k Stance out about a 100mm feeling a lot better in the hole.
     
  • Press: Comp This was better than last Fridays session did 3 work sets. Speed was slightly up and fatigue set in on the 3rd set.
     
  • Pull: These always seem to fell tough but the 130s sere a lot faster than last week. So did a 20kg jump instead of the 10kgs I did last week. First set was quiet fast next set just felt a twinge in the hips so did not do a 3rd. 
     
  • Notes: Good end of the 3rd week and happy with how it has gone. Squats feeling better with the Wider Stance so a good week with them Bench and Deads have come up good news. 

    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 29th January

(подготовительный) Preparatory

Micro-cycle 1 Week 4 Day 16

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
180kgs 3рХ1п 

Total: 24 Lifts 

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

Total: 21 Lifts 

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

Total: 18 Lifts

All Lifts 63

Notes:

 

  • Squat: Primary Day C44, had another busy weekend around the house (home). Did some stretches as I put my hip out on Friday, well the stretches put it out today. it worked out in the end repeated last weeks numbers just speed was down into the low 0.3s 
     
  • Press: Comp Bench Overload XL. Took the Squat Suit off and hip goes :wallbash: so was not looking forward to the Bench session, but like the squats it came right. At this stage I was thinking of not doing any pulling.
     
  • Pull: Was not looking forward to Deads, but warm ups felt pretty good and speed was up there. last week did one set at the top weight this week 2 the second just started to feel the hip on the last rep so left it there. 
     
  • Notes: Micro-cycle 1 Week 4 Day 1 Worked some long hours on the house (home) over the weekend. Cramp at midnight then 6.00am this morning above all that training went pretty good, very pleased.:drink:

    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 31st January

(подготовительный) Preparatory

Micro-cycle 1 Week 4 Day 18

Squats: 44 Centurion 
60kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
150kgs 4рХ1п 
150kgs 4рХ1п 
150kgs 4рХ1п 
150kgs 4рХ1п 

Total: 32 Lifts 

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

Total: 32 Lifts 

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

Total: 9 Lifts

All Lifts 73

Notes:

 

  • Squat: Metals C44. Besides a slow start these went well 5 reps out of 16 were just under the target speed of 0.50m/s slowest was 0.47m/s. Happy with how these have come up in the 4th week.
     
  • Press: Comp Bench SlingShot 2XL and Overload. Average speed over all the reps would be about the same as last week. The 4th set was the clincher just a bit down on last week.
     
  • Pull: Sumo Deadlift C46. This was better day than last week for Sumo all reps were over 0.44s m/s. Fastest was 0.49 time to go up in weight. 
     
  • Notes: A good session with positives on the Squat and the Pull, Bench should have dropped the weight by 2.5 but wanted to repeat last weeks numbers, but a good test.
     
  • 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 2nd February

(подготовительный) Preparatory

Micro-cycle 1 Week 4 Day 20

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
170kgs 3рХ1п 
170kgs 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 
Not today looking after the hip

All Lifts 45

Time: 01:40:48

Notes:

 

  • Squat: These just felt a bit slow but speed showed different. 
    Had a bit of sugar last night may have affected today. Still 3 x 3 x 170kgs is still pretty good this early in the cycle.

     
  • Press: Same as the Squats but speed was slightly down not by much average would have been the same.
     
  • Pull: After tweaking the back last week I decided to leave these out even though the heart wanted to do them. 
     
  • Notes: Short session but a good one. It has been a better week volume up technique coming together strength improving I will start videoing next week. 

    Quote for the Week:

    "Confine that which you fear to the mirror.
    Start with who is standing there. Then smile."

    Bogdo Geghen Seer of Agharta, CY 1890

     

OB1 

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Monday 5th February

(подготовительный) Preparatory

Micro-cycle 1 Week 5 Day 21

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
180kgs 3рХ1п 

Total: 24 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
95kgs 3рХ1п 
100kgs 3рХ1п 

Total: 21 Lifts 

Pull: Sumo C 46 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
162.5kgs 3рХ1п 

Total: 18 Lifts

All Lifts 63

Notes:
 

  • Squat: Primary Day C44, another big weekend around the home, but rested well last night. Squats felt tough did 2 primmers @ 160kgs instead of the 140s and did the same top sets as last week Speeds were in the low 0.30s 
     
  • Press: Comp Bench Overload XL. I thought the Press might go the same was as the Squats, but I hit a 100 2 big plates taken a while. speed was pretty good to now something to work on.:bench2:
     
  • Pull: After the Press the Pull seems to have got better these felt pretty good so did 12.5 jump to 162.5 speeds all in the 0.30s. 
     
  • Notes: Micro-cycle 1 Week 5 Day 1 The day got better as I worked through the session, good day on the Press and Pull progress. Adding Primary Day Vids to keep accountable

    Quote for the Month:

    "Confine that which you fear to the mirror.
    Start with who is standing there. Then smile."

    Bogdo Geghen Seer of Agharta, CY 1890


OB1

 

 

 

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Wednesday 7th February

(подготовительный) Preparatory

Micro-cycle 1 Week 5 Day 23

Squats: 44 Centurion 
60kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
150kgs 4рХ1п 
150kgs 4рХ1п 
150kgs 4рХ1п 
150kgs 4рХ1п 

Total: 32 Lifts 

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

Total: 32 Lifts 

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

Total: 10 Lifts

All Lifts 74

Notes:

 

  • Squat: Metals C44. A bit fatigued today and the speed showed still decided to repeat last weeks numbers. Speed was slightly down but still a good working sets.
     
  • Press: Comp Bench SlingShot 2XL and Overload. Same as the squats but the speed was about the same as last week. The last two work sets felt rally good.
     
  • Pull: Sumo Deadlift C46. Went up this week by 10kgs speed was good 5 in the 4s only the last rep dropped below 0.4 
     
  • Notes: Could not put my finger on why today was a bit slower. Did Poddybuilder stuff yesterday and worked till 8.00pm last night at the house. Could be a combination of both.
     
  • Quote for the Week:

    "Confine that which you fear to the mirror.
    Start with who is standing there. Then smile."

    Bogdo Geghen Seer of Agharta, CY 1890



OB1 

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Friday 9th February

(подготовительный) Preparatory

Micro-cycle 1 Week 5 Day 25

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

Total: 24 Lifts 

Pull: Conv Soft Suit 
Not today looking after the hip

All Lifts 48

Time: 01:40:48

Notes:

 

  • Squat: These just felt a bit off but the videos looked pretty gppd speed slightly down on last week but all in the low 4s belt up to notch 7.
     
  • Press: Moved the grip in 1 finger now ring finger on the ring. did the same weight as Mondays top set but today for 3 sets.
     
  • Pull: After tweaking the back last week I decided to leave these out even though the heart wanted to do them. 
     
  • Notes: Short session but a good one. It has been a better week volume up technique coming together strength improving I will start videoing next week. 

    Quote for the Week:

    "Confine that which you fear to the mirror.
    Start with who is standing there. Then smile."

    Bogdo Geghen Seer of Agharta, CY 1890

     



OB1 

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Monday 12th February

(подготовительный) Preparatory

Micro-cycle 1 Week 6 Day 26

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
195kgs 3рХ1п 
187.5kgs 3рХ1п

Total: 27 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
95kgs 3рХ1п 
92.5kgs 3рХ1п 

Total: 24 Lifts 

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

Total: 21 Lifts

All Lifts 72

Notes:
 

  • Squat: Primary Day C44, squats felt good today so jumped to 195kgs speeds in the low 3s did a drop set of 7.5ks could have been 10kgs but speed still ok. A little fatigued on the last rep. 
     
  • Press: Comp Bench Overload XL. Was hoping it would go like the squats but 90kgs was slow. Did one set at a 100 and 2 drops
     
  • Pull: After the Press the Pull went well 170kgs for 2 sets all speeds in the 3s this was a good day for Deads. 
     
  • Notes: Micro-cycle 1 Week 6 Day 1 A good day for Squats and Pulls very happy with the progress. The press well just was not on today but still happy with the sets done.

    Quote for the Month:

    "Confine that which you fear to the mirror.
    Start with who is standing there. Then smile."

    Bogdo Geghen Seer of Agharta, CY 1890


OB1

 

 

 

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Wednesday 14th February

(подготовительный) Preparatory

Micro-cycle 1 Week 5 Day 23

Squats: 44 Centurion 
60kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
160kgs 4рХ1п 
160kgs 4рХ1п 
160kgs 4рХ1п 
160kgs 4рХ1п 

Total: 32 Lifts 

Press: Bench Press SlingShot Overload 
40kgs 4рХ1п
60kgs 4рХ1п 
70kgs 4рХ1п 
80kgs 4рХ1п 
85kgs 4рХ1п 
85kgs 4рХ1п 
90kgs 4рХ1п 
90kgs 4рХ1п 

Total: 32 Lifts 

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

Total: 10 Lifts

All Lifts 74

Notes:

 

  • Squat: Metals C44. After Mondays session today mentally was a step up from last week. 150's were pretty but not all were in the 0.50s this week 3 reps were in the high 4s but added an extra 10kgs to last weeks numbers. This is good improvement.
     
  • Press: Comp Bench SlingShot 2XL and Overload. After Monday I decided to drop the weight of the working sets from 90kgs to 85kgs. speed was a lot better think I was pushing the Bench a bit to quick got excited:eureka:.
     
  • Pull: Sumo Deadlift C46. Went up this week by 20kgs the Pull on Monday @ 150kgs was average speed .42s and my last warm up was .47 so did the 20kg jump only 2nd rep below 0.4 
     
  • Notes: Better session this week as compared to last week speed has picked up and of course so has the weight. Pretty happy with today's session.
     
  • Quote for the Week:

    "Confine that which you fear to the mirror.
    Start with who is standing there. Then smile."

    Bogdo Geghen Seer of Agharta, CY 1890



OB1 

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Friday 16th February

(подготовительный) Preparatory

Micro-cycle 1 Week 6 Day 30

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
175kgs 3рХ1п 
175kgs 3рХ1п 
175kgs 3рХ1п 
175kgs 3рХ1п 

Total: 27 Lifts 

Press: Bench Press OL XL 
40kgs 3рХ1п 
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
90kgs 3рХ1п 
85kgs 3рХ1п 
85kgs 3рХ1п 

Total: 24 Lifts 

Pull: Conv Soft Suit 
Not today looking after the hip

All Lifts 48

Time: 01:40:48

Notes:

 

  • Squat: Warm ups felt ok so went up to 175kgs 5kgs up on last week. First set had belt to tight so went down one notch. Next 3 sets were a lot better just faded in the last set.
     
  • Press: Moved the grip in 1 finger now ring finger on the ring. Been pushing the bench a bit and it has showed in last 3 workouts. Last week 3 sets @ 100kgs this week only 2 @ 90kgs and 2 @ 85kgs. Going to look back and see where things have changed.
     
  • Pull: After tweaking the back 2 weeks ago still kept these out. 
     
  • Notes: Semi tough day today to end the week on.. Been a week of learning about what I can do and where I am at. So next week will adjust certain parts of my programme mainly the work sets. 

    Quote for the Week:

    "Confine that which you fear to the mirror.
    Start with who is standing there. Then smile."

    Bogdo Geghen Seer of Agharta, CY 1890

     

OB1 

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Monday 19th February

(подготовительный) Preparatory

Micro-cycle 1 Week 7 Day 31

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
195kgs 3рХ1п 
190kgs 3рХ1п 

Total: 27 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
95kgs 3рХ1п 
92.5kgs 3рХ1п 

Total: 24 Lifts 

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

Total: 21 Lifts

All Lifts 72

Notes:
 

  • Squat: Primary Day C44, after a weekend of Carbs was not looking forward to today's session. So just repeated last weeks numbers, speed was a little faster. Even with the belt being slightly tighter. Did a 5kg drop this week as opposed to a 7.5kgsd last week. 
     
  • Press: Comp Bench Overload XL. Still some shoulder issues with my pressingmainly over training I( think. Like the squats just repeated last weeks numbers.
     
  • Pull: Thought this may have been a bit tougher (Bloated) 1st set @ 170 was a bit slower than last week but picked up on the second set. Deads are starting to come along.
     
  • Notes: Micro-cycle 1 Week 7 Took a while today over 2 hours. I have to really get my eating under control makes it just a bit tougher to do the workout. Carbs Chocolate the enemy.:flaming:

    Quote for the Month:

    "Confine that which you fear to the mirror.
    Start with who is standing there. Then smile."

    Bogdo Geghen Seer of Agharta, CY 1890


OB1

 

 

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Tuesday 20th February

(Бодибилдинг) Poddybuilding

Micro-cycle 1 Week 7 Day 32

Leg Press 
80kgs 6рХ1п
120kgs 6рХ2п

Leg Ext 
4 Pls 6рХ1п
5 Pls 6рХ2п

Close Grip BP 
40kgs 6рХ1п
50kgs 6рХ2п

Dips Assisted 
6рХ3п

Gunnz's 
25kgs 6рХ1п
30kgs 6рХ2п

Hammer Gunnz's 
20lbs 6рХ1п
25lbs 6рХ2п

Pull Ups Assisted 
6рХ3п

Shoulder Press 
20kgs 6рХ1п
25kgs 6рХ2п

Rear Delts 
5lbs 6рХ1п
10lbs 6рХ2п

Blast Chain Bench Pulls 
BW 6рХ1п

1 Arm Farmers Walks 
30kgs 40 meters x 2п

Pull Down Abs 
40kgs 6рХ1п

Notes:

 

  • Secondary Day: PoddyBuilder Stuff's mixture of Legs, Chest, Upper Back, Tris, Core Shoulder's and Gunz's added in some Bench Pulls
     
  • Notes: getting a sweat on now see how the Bench Pulls relive the work on the front delts
     
  • Quote for the Month:

    "Confine that which you fear to the mirror.
    Start with who is standing there. Then smile."

    Bogdo Geghen Seer of Agharta, CY 1890


OB1 

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Monday 5th March

(подготовительный) Preparatory

Micro-cycle 1 Week 9 Day 41

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

Total: 21 Lifts 

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

Total: 18 Lifts 

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

Total: 18 Lifts

All Lifts 57

Notes:
 

  • Squat: Primary Day C44, 1st day back after 8 days out since the collapse. Did not want to push too hard today so tested 180kg then did a drop to 175. Heavy a bit sluggish but the speeds said different, just happy to be lifting. 
     
  • Press: Comp Bench Overload XL. Shoulder issues gone like the squats just wanted to see where I was at 90 felt like the Squats speed the same, so did a drop of 2.5kgs.
     
  • Pull: Thought this may have been a bit tougher but happy with 160 did not connect OB unit to the 150 so the jump was on feel.
     
  • Notes: Micro-cycle 1 Week 9 Happy to get under the bar again a good day with no surprises.

    Quote for the Month:

    "The truest measure of a society is
    how it treats its elderly, its pets, and its prisoners."

    -- Keeper of the Way Vision of Faith VII
    CY 9891



OB1

 

 

 

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Tuesday 6th March

(Бодибилдинг) Poddybuilding

Micro-cycle 1 Week 9 Day 42

Leg Press 
80kgs 6рХ1п
120kgs 6рХ2п

Leg Ext 
4 Pls 6рХ1п
5 Pls 6рХ2п

Close Grip BP 
40kgs 6рХ1п
50kgs 6рХ2п

Dips Assisted 
6рХ3п

Gunnz's 
25kgs 6рХ1п
30kgs 6рХ2п

Hammer Gunnz's 
20lbs 6рХ1п
25lbs 6рХ2п

Pull Ups Assisted 
6рХ3п

Shoulder Press 
20kgs 6рХ1п
25kgs 6рХ2п

Rear Delts 
5lbs 6рХ1п
10lbs 6рХ2п

Blast Chain Bench Pulls 
BW 6рХ1п

1 Arm Farmers Walks 
30kgs 40 meters x 2п

Pull Down Abs 
40kgs 6рХ1п

Notes:

 

  • Secondary Day: PoddyBuilder Stuff's mixture of Legs, Chest, Upper Back, Tris, Core Shoulder's and Gunz's added in some Bench Pulls
     
  • Notes: got a sweat on today Bench Pulls to relive the work on the front delts
     
  • Quote for the Month:

    "The truest measure of a society is
    how it treats its elderly, its pets, and its prisoners."

    -- Keeper of the Way Vision of Faith VII CY 9891


OB1 

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Wednesday 7th March

(подготовительный) Preparatory

Micro-cycle 1 Week 9 Day 43

Squats: 44 Centurion 
60kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
140kgs 4рХ1п 
160kgs 4рХ1п 
160kgs 4рХ1п 

Total: 28 Lifts 

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

Total: 28 Lifts 

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

Total: 10 Lifts

All Lifts 66

Notes:

 

  • Squat: Metals C44. First Weds back for a couple of weeks, like Mondays squats just a bit sluggish. I figured 140kgs maybe the right number and I was right. It should pick up next week even though the weight was 20kgs down they were good work sets.
     
  • Press: Comp Bench SlingShot 2XL and Overload. After Monday I decided to drop the weight of the working sets to 80kgs then did the last 2 sets at 85kgs.
     
  • Pull: Sumo Deadlift C46. This was the biggest Surprise as the warm up speeds were pretty fast. So went to 150kgs 3 reps were below the target speed. 
     
  • Notes: A good 2nd day back better than I expected. Pretty happy with today's session.
     
  • Quote for the Week:

    "The truest measure of a society is
    how it treats its elderly, its pets, and its prisoners."

    -- Keeper of the Way Vision of Faith VII CY 9891


OB1 

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Thursday 8th March

(Бодибилдинг) 

Micro-cycle 1 Week 9 Day 44

Leg Press 
80kgs 6рХ1п
120kgs 6рХ2п

Leg Ext 
4 Pls 6рХ1п
5 Pls 6рХ2п

Close Grip BP 
40kgs 6рХ1п
50kgs 6рХ2п

Dips Assisted 
6рХ3п

Gunnz's 
25kgs 6рХ1п
30kgs 6рХ2п

Hammer Gunnz's 
20lbs 6рХ1п
25lbs 6рХ2п

Pull Ups Assisted 
6рХ3п

Shoulder Press 
20kgs 6рХ1п
25kgs 6рХ2п

Rear Delts 
5lbs 6рХ1п
10lbs 6рХ2п

Blast Chain Bench Pulls 
BW 6рХ1п

1 Arm Farmers Walks 
30kgs 40 meters x 2п

Pull Down Abs 
40kgs 6рХ1п

Notes:

 

  • Secondary Day: Builder Stuff's mixture of Legs, Chest, Upper Back, Tris, Core Shoulder's and Gunz's added in some Bench Pulls
     
  • Notes: got a sweat on today and moved a bit quicker around
     
  • Quote for the Month:

    "The truest measure of a society is
    how it treats its elderly, its pets, and its prisoners."

    -- Keeper of the Way Vision of Faith VII CY 9891




OB1 

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Friday 9th March

(подготовительный) Preparatory

Micro-cycle 1 Week 9 Day 45

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

Total: 24 Lifts 

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

Total: 24 Lifts 

Pull: Conventional 
Still not ready hip issues

All Lifts 48

Notes:

 

  • Squat: Primary Day C44, 3rd day back after 8 days out since the collapse. These went well probably could have gone to 165kgs but happy all speeds were in the mid 4s. Decided on a 4th set may not happen next week though. 
     
  • Press: Comp Bench Overload XL. Like the Squats Bench moved well and maybe could have gone up 2.5kgs but happy with the speed and how it has come back after 2 weeks away.
     
  • Pull: Still hip issues and because it is Conventional to risky at the moment so just leaving them out till the hip comes right.l.
     
  • Notes: Micro-cycle 1 Week 9 Good session to end the week looking forward to nest week.

    Quote for the Month:

    "The truest measure of a society is
    how it treats its elderly, its pets, and its prisoners."

    -- Keeper of the Way Vision of Faith VII
    CY 9891

OB1 

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Monday 12th March

(подготовительный) Preparatory

Micro-cycle 1 Week 10 Day 46

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

Total: 24 Lifts 

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

Total: 18 Lifts 

Pull: Sumo C 46 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п m/s .52 .55 .54 last week m/s .49 .51 .53 
130kgs 3рХ1п m/s .46 .46 .46 last week m/s .48 .49 .46 
150kgs 3рХ1п m/s .33 .40 .38 last week m/s .00 .00 .00:wallbash: 
170kgs 3рХ1п m/s .28 .32 .31 last week @ 160kgs m/s .34 .34 .36 

Total: 18 Lifts

All Lifts 63

Notes:
 

  • Squat: Primary Day C44, 2 nd week back, today was ok did 3 top sets @ 180kgs speed was in the mid - high 3s. So probably 185-7.5 could have happened but leave that for next week. 
     
  • Press: Comp Bench Overload XL. Went ok usually Bench comes back pretty quickly but only managed 2 work sets no drop as nothing left.
     
  • Pull: Thought this may have gone well 170kg as opposed to 160kgs last week put the Cent 44 on for a secnd set but not such a good idea maybe next week.
     
  • Notes: Micro-cycle 1 Week 10 Not a bad session was hoping for a bit more in the weight department but 2nd week back so a bit optimistic there.

    Quote for the Month:

    "The truest measure of a society is
    how it treats its elderly, its pets, and its prisoners."

    -- Keeper of the Way Vision of Faith VII
    CY 9891


OB1

 

 

 

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Tuesday 13th March

(Бодибилдинг) Poddybuilding

Micro-cycle 1 Week 10 Day 47

Leg Press 
120kgs 6рХ1п
160kgs 6рХ2п

Leg Ext 
4 Pls 6рХ1п
5 Pls 6рХ2п

Close Grip BP 
40kgs 6рХ1п
50kgs 6рХ2п

Dips Assisted 
6рХ3п

Gunnz's 
25kgs 6рХ1п
30kgs 6рХ2п

Hammer Gunnz's 
20lbs 6рХ1п
25lbs 6рХ2п

Pull Ups Assisted 
6рХ3п

Shoulder Press 
20kgs 6рХ1п
25kgs 6рХ2п

Rear Delts 
5lbs 6рХ1п
10lbs 6рХ2п

Blast Chain Bench Pulls 
BW 6рХ1п

1 Arm Farmers Walks 
30kgs 40 meters x 2п

Pull Down Abs 
45kgs 6рХ1п

Notes:

 

  • Secondary Day: PoddyBuilder Stuff's mixture of Legs, Chest, Upper Back, Tris, Core Shoulder's and Gunz's added in some Bench Pulls
     
  • Notes: got a sweat on today Bench Pulls are improving doing these to relive the work on the front delts
     
  • Quote for the Month:

    "The truest measure of a society is
    how it treats its elderly, its pets, and its prisoners."

    -- Keeper of the Way Vision of Faith VII CY 9891



OB1 

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Wednesday 14th March

(подготовительный) Preparatory

Micro-cycle 1 Week 10 Day 48

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 
90kgs 4рХ1п 
90kgs 4рХ1п 
90kgs 4рХ1п 
90kgs 4рХ1п 

Total: 32 Lifts 

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

Total: 10 Lifts

All Lifts 70

Notes:

 

  • Squat: Metals C44. 2nd Weds back and a bit lethargic not sure if it had anything to do with eating yesterday but will test next week. Bit better speed overall but last week did 2 sets @ 160kgs this week 4 @ 140kgs.
     
  • Press: Comp Bench SlingShot 2XL and Overload. This went better than last week work sets in the90kgs zone and 4 works sets as opposed to 3 last week and 5 kgs up.
     
  • Pull: Sumo Deadlift C46. This was different to last week warm ups were slow so went o 12150kgs maybe should have been 140kgs. Maybe like the squats something to do with yesterday. Speeds all below 0.40s 
     
  • Notes: It ended up an ok session with few things to work on for next week.
     
  • Quote for the Week:

    "The truest measure of a society is
    how it treats its elderly, its pets, and its prisoners."

    -- Keeper of the Way Vision of Faith VII CY 9891


OB1 

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Thursday 15th March

(Бодибилдинг) Poddybuilding

Micro-cycle 1 Week 10 Day 49

Leg Press 
80kgs 6рХ1п
120kgs 6рХ2п

Leg Ext 
4 Pls 6рХ1п
5 Pls 6рХ2п

Close Grip BP 
40kgs 6рХ1п
50kgs 6рХ2п

Dips Assisted 
6рХ3п

Gunnz's 
25kgs 6рХ1п
30kgs 6рХ2п

Hammer Gunnz's 
20lbs 6рХ1п
25lbs 6рХ2п

Pull Ups Assisted 
6рХ3п

Shoulder Press 
20kgs 6рХ1п
25kgs 6рХ2п

Rear Delts 
5lbs 6рХ1п
10lbs 6рХ2п

Blast Chain Bench Pulls 
BW 6рХ1п

1 Arm Farmers Walks 
30kgs 40 meters x 2п

Pull Down Abs 
40kgs 6рХ1п

Notes:

 

  • Secondary Day: PoddyBuilder Stuff's mixture of Legs, Chest, Upper Back, Tris, Core Shoulder's and Gunz's added in some Bench Pulls
     
  • Notes: got a sweat on today and moved a bit quicker around
     
  • Quote for the Month:

    "The truest measure of a society is
    how it treats its elderly, its pets, and its prisoners."

    -- Keeper of the Way Vision of Faith VII CY 9891




OB1 

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