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Beaten Paths are For Beaten Men

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Friday 16th March

(подготовительный) Preparatory

Micro-cycle 1 Week 10 Day 50

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 OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
95kgs 3рХ1п 
95kgs 3рХ1п 
90kgs 3рХ1п 

Total: 24 Lifts 

Pull: Conventional 
Still not ready hip issues

All Lifts 48

Notes:

 

  • Squat: Primary Day C44, 4th day of Fridays back. These went ok first work set not the best reps all over the place lines wrong. Tidied up on the 2nd and 3rd sets speed below .4 on the last rep.. This was also 10kgs up on last week. 
     
  • Press: Comp Bench Overload XL. After a change around in slingshot Overload just the order. The first set was just a bit relaxed all reps under .3s Next set a bit more urgent speed good just fatigued on the last 2 reps.
     
  • Pull: Still hip issues and because it is Conventional to risky at the moment so just leaving them out till the hip comes right.
     
  • Notes: Micro-cycle 1 Week 10 Good session to end the week looking forward to next 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 19th March

(подготовительный) Preparatory

Micro-cycle 1 Week 11 Day 51

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
200kgs 3рХ1п 
190kgs 3рХ1п 

Total: 24 Lifts 

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

Total: 15 Lifts 

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

Total: 18 Lifts

All Lifts 60

Notes:
 

  • Squat: Primary Day C44, 3rd week back, felt good so went to 200kgs not the best setup or walkout 3 different reps. Was a bit rushed and needed to settle down did a good drop set at 190kgs. 
     
  • Press: Comp Bench Overload XL. Went to a 100kgs then put tye SK 52 on to a 3 board need more work at this.
     
  • Pull: Thought this may have gone well as I put on the 44 Centurion. 
    Warm ups were a lot faster top set slowed hoping for a bit more big squat may have affected it slightly.
     
  • Notes: Micro-cycle 1 Week 11 A good session with a few questions answered today.

    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 21st March

(подготовительный) Preparatory

Micro-cycle 1 Week 11 Day 53

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. 3rd Weds back and a bit better than last week. Weight still not where I would like it for speed sets. Will push it up next week to see where I am at.
     
  • Press: Comp Bench SlingShot 2XL and Overload. This went better than last week work sets in the 90kgs zone and speed up over last week. will keep the weight the same till speeds are higher.
     
  • Pull: Sumo Deadlift C44. Something is going on here maybe the tighter suit now in the 44 not letting me get in the right position. Will video these next week as a reference for my coach.:laughing: Speeds all below 0.40s 
     
  • Notes: It ended up an ok session with few things to work on for next week. SK52 on after speed sets a lot of work to do here.
     
  • 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 22nd March

(Бодибилдинг) Poddybuilding

Micro-cycle 1 Week 11 Day 54

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 
25lbs 6рХ1п
30lbs 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: 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 23rd March

(подготовительный) Preparatory

Micro-cycle 1 Week 11 Day 55

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 OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
95kgs 3рХ1п 

Total: 24 Lifts 

Pull: Conventional 
Still not ready hip issues

All Lifts 42

Notes:

 

  • Squat: Primary Day C44, 5th day of Friday session. These went ok first work set not the best. Tidied up on the 2nd and 3rd sets speed below .4 on the last rep. Same weigh as last week. 
     
  • Press: Comp Bench Overload XL. After a change around in slingshot Overload just the order. Did 2 sets in the SK 52 to a 2 board.
     
  • Pull: Still hip issues and because it is Conventional to risky at the moment so just leaving them out till the hip comes right.
     
  • Notes: Micro-cycle 1 Week 11 Good session to end the week looking forward to next 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 26th March

(подготовительный) Preparatory

Micro-cycle 1 Week 12 Day 56

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
200kgs 3рХ1п 
190kgs 3рХ1п 

Total: 24 Lifts 

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

Total: 15 Lifts 

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

Total: 18 Lifts

All Lifts 60

Notes:
 

  • Squat: Primary Day C44, 3rd week back, felt good so went to 200kgs not the best setup or walkout 3 different reps. Was a bit rushed and needed to settle down did a good drop set at 190kgs. 
     
  • Press: Comp Bench Overload XL. Went to a 100kgs then put tye SK 52 on to a 3 board need more work at this.
     
  • Pull: Thought this may have gone well as I put on the 44 Centurion. 
    Warm ups were a lot faster top set slowed hoping for a bit more big squat may have affected it slightly.
     
  • Notes: Micro-cycle 1 Week 11 A good session with a few questions answered today.

    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 27th March

(Бодибилдинг) 

Micro-cycle 1 Week 12 Day 57

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 
25lbs 6рХ1п
30lbs 6рХ2п

Pull Ups Assisted 
6рХ3п

Shoulder Press 
25kgs 6рХ1п
30kgs 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: Builder Stuff's mixture of Legs, Chest, Upper Back, Tris, Core Shoulder's and Gunz's added in some Bench Pulls
     
  • Notes: Went through at a good pace again today went up in weight on a couple of exercises. Under 30 minutes
     
  • 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 28th March

(подготовительный) Preparatory

Micro-cycle 1 Week 12 Day 58

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

Total: 28 Lifts 

Press: Bench Press SlingShot Overload 
40kgs 4рХ1п
60kgs 4рХ1п 
70kgs 4рХ1п 
80kgs 4рХ1п 
90kgs 4рХ1п 
90kgs 4рХ1п 
100kgs 3рХ1п 
110kgs 3рХ1п 

Total: 32 Lifts 

Pull: Sumo C44 Speed 
90kgs 2рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
150kgs 6рХ1п 

Total: 10 Lifts

All Lifts 70

Notes:

 

  • Squat: Metals C44. 4th Weds back and a lot better than last week. Weight went to 160kgs speeds were good high 4s to low 5s. 5 reps out of 12 were below 0.5s pretty happy with this.
     
  • Press: Comp Bench SlingShot 2XL and Overload and SK52. Bit slow on speeds did 2 work sets then put on 52SK down to a 2 board. This is something to work on.
     
  • Pull: Sumo Deadlift C44. Best week so far speeds all in the low 4s. 
     
  • Notes: Good day today body weight still an issue readjust the plan.
     
  • 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 29th March

(Бодибилдинг) 
Micro-cycle 1 Week 12 Day 59

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 
25lbs 6рХ1п
30lbs 6рХ2п

Pull Ups Assisted 
6рХ3п

Shoulder Press 
25kgs 6рХ1п
30kgs 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: mixture of Legs, Chest, Upper Back, Tris, Core Shoulder's and Gunz's added in some Bench Pulls
     
  • Notes: get a good sweat on now move around a bit quicker too
     
  • 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[/b 

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Friday 30th March

(подготовительный) Preparatory

Micro-cycle 1 Week 12 Day 60

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
175kgs 3рХ1п 
175kgs 3рХ1п 

Total: 24 Lifts 

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

Total: 24 Lifts 

Pull: Conventional 
Still not ready hip issues

All Lifts 42

Notes:

 

  • Squat: Primary Day C44, 6th week day of Friday sessions. Went well today pushed to the 90% 180kgs to see where I was at. 1st rep .39 next 2 0.4s so bang on did a 5kg drop to 175kgs speed was good so did the same weight again. 
     
  • Press: Comp Bench Overload XL. After a change around in slingshot Overload just the order. Did 2 sets in the SK 52 to a 1 board.
     
  • Pull: Still hip issues and because it is Conventional to risky at the moment so just leaving them out till the hip comes right.
     
  • Notes: Micro-cycle 1 Week 12 Good session to end the week looking Squats back up to speed where they should be Bench still a work in progress but a good week overall. 

    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 2th April

(подготовительный) Preparatory

Micro-cycle 1 Week 13 Day 61

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
200kgs 2рХ1п 
215kgs 1рХ1п 
195kgs 2рХ1п 

Total: 23 Lifts 

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

Total: 15 Lifts 

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

Total: 18 Lifts

All Lifts 59

Notes:
 

  • Squat: Primary Day C44, 5th week back, 200kgs felt good so went to 215kgs this was high and I knew it but a good test of where I am at. Then did a drop to 195kgs for a double pretty happy with how the squat is going. 
     
  • Press: Comp Bench Overload XL. Went to a 100kgs like last week then put the SK 52 on to a 1/2 board then to the chest..
     
  • Pull: Againlike the Bench my deadlift needs a lot of work.
     
  • Notes: Micro-cycle 1 Week 13 A good session with a few questions answered today.

    Quote for the Month:

    "Civilize the mind but make savage the body." 

    - Chairman Mao


OB1

 

 

 

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Tuesday 3rd April

(Бодибилдинг)

Micro-cycle 1 Week 13 Day 62

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 
25lbs 6рХ1п
30lbs 6рХ2п

Pull Ups Assisted 
6рХ3п

Shoulder Press 
25kgs 6рХ1п
30kgs 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: mixture of Legs, Chest, Upper Back, Tris, Core Shoulder's and Gunz's added in some Bench Pulls
     
  • Notes: get a good sweat on now move around a bit quicker too
     
  • Quote for the Month:

    "Civilize the mind but make savage the body." 

    - Chairman Mao




OB1 

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Wednesday 4th April

(подготовительный) Preparatory

Micro-cycle 1 Week 13 Day 63

Squats: 44 Centurion 
60kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
160kgs 4рХ1п 
160kgs 4рХ1п 
152.5kgs 4рХ1п 
147.5kgs 4рХ1п 

Total: 32 Lifts 

Press: Bench Press SlingShot Overload 
40kgs 4рХ1п
60kgs 4рХ1п 
70kgs 4рХ1п 
80kgs 4рХ1п 
90kgs 4рХ1п 
90kgs 4рХ1п 
100kgs 3рХ1п 
110kgs 2рХ1п 

Total: 29 Lifts 

Pull: Sumo C44 Speed 
90kgs 2рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
150kgs 6рХ1п 

Total: 10 Lifts

All Lifts 61

Notes:

 

  • Squat: Metals C44. Tough day today warm ups felt good 140s was abit slow just though I had not put enough pressure on. 1st set at 160kgs was high .4s did another set as I thought I needed to settle in same as the first dropped it to 152.5kgs same thing should have read the book as I did another set last week only did 3 sets.
     
  • Press: Comp Bench SlingShot 2XL and Overload and SK52. These went well after the squats did a doble at 110kgs to the chest. Overload was good too.
     
  • Pull: Sumo Deadlift C44. A bit like the Squats the work set felt ok bust speeds were all under target. 
     
  • Notes: Not a good day today body weight still an issue, and mixed eating the last couple of days has had an effect on training a big effect. Need to HTFU on my eating.
     
  • Quote for the Week:

    "Civilize the mind but make savage the body." 

    - Chairman Mao



OB1 

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Thursday 5th April

(Бодибилдинг)

Micro-cycle 1 Week 13 Day 64

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 
25lbs 6рХ1п
30lbs 6рХ2п

Pull Ups Assisted 
6рХ3п

Shoulder Press 
25kgs 6рХ1п
30kgs 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: mixture of Legs, Chest, Upper Back, Tris, Core Shoulder's and Gunz's added in some Bench Pulls
     
  • Notes: get a good sweat on now move around a bit quicker too
     
  • Quote for the Month:

    "Civilize the mind but make savage the body." 

    - Chairman Mao


OB1 

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Friday 6th April

(подготовительный) Preparatory

Micro-cycle 1 Week 13 Day 65

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

Total: 24 Lifts 

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

Press: Bench Press Super Kat 52 
100kgs 3рХ1п m/s .23 .28 .29 last week m/s .32 .29 .22 1/2 Board 
110kgs 3рХ1п m/s .27 .23 .21 last week m/s .22 SK52 Chest 

Total: 21 Lifts 

Pull: Conventional 
Still not ready hip issues

All Lifts 45

Notes:

 

  • Squat: Primary Day C44, 7th week day of Friday sessions. Squats are going well speed was pretty good 180kgs last week was just on 0.40 today mid 0.45s. So went up 10kgs to 190kgs and did a drop back to 180kgs. 
     
  • Press: Comp Bench Overload XL. After a change around in slingshot Overload just the order. Did 2 sets in the SK 52 one to a 1/2 board and then to the chest. Will stay at 110kgs and get these a lot smoother and same line
     
  • Pull: Still hip issues and because it is Conventional to risky at the moment so just leaving them out till the hip comes right.
     
  • Notes: Micro-cycle 1 Week 13 Good end tp a strong week, things are moving along nicely shame no comp on the horizon. 

    Quote for the Month:

    "Civilize the mind but make savage the body." 

    - Chairman Mao



OB1 

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Monday 9th April

(подготовительный) Preparatory

Micro-cycle 1 Week 14 Day 66

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
200kgs 3рХ1п 
195kgs 3рХ1п 

Total: 24 Lifts 

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

Total: 15 Lifts 

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

Total: 18 Lifts

All Lifts 59

Notes:

  • Squat: Primary Day C44, 6th week back, back to triples at 200kgs. After last weeks single decided to put a bit more work in around the 200kg mark and the drops by 5kgs. Felt good but still the lingering eating wrong on Sunday night stuff, should have learnt by now. 
     
  • Press: Comp Bench Overload XL. Went to a 100kgs like last week then put the SK 52 on to a 1/2 board then to the chest..
     
  • Pull: Again like the Bench my deadlift needs a lot of work so just repeated last weeks numbers.
     
  • Notes: Micro-cycle 1 Week 14 A good session with a few things to get right on the night before.

    Quote for the Month:

    "Civilize the mind but make savage the body." 

    - Chairman Mao



OB1

 

 

 

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Tuesday 10th April

(Бодибилдинг)

Micro-cycle 1 Week 14 Day 67

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 
25lbs 6рХ1п
30lbs 6рХ2п

Pull Ups Assisted 
6рХ3п

Shoulder Press 
25kgs 6рХ1п
30kgs 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: mixture of Legs, Chest, Upper Back, Tris, Core Shoulder's and Gunz's added in some Bench Pulls
     
  • Notes: get a good sweat on now move around a bit quicker too
     
  • Quote for the Month:

    "Civilize the mind but make savage the body." 

    - Chairman Mao


OB1 

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Wednesday 11th April

(подготовительный) Preparatory

Micro-cycle 1 Week 14 Day 68

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 
90kgs 4рХ1п 
90kgs 4рХ1п 
100kgs 3рХ1п 
110kgs 3рХ1п 

Total: 30 Lifts 

Pull: Sumo C44 Speed 
90kgs 2рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
150kgs 6рХ1п 

Total: 10 Lifts

All Lifts 62

Notes:

 

  • Squat: Metals C44. Felt ok even with the bad food last night. 
    9 out of 16 lifts in the right zone. The others were high 4s still not good enough though.

     
  • Press: Comp Bench SlingShot 2XL and Overload and SK52. Still breaking the body into shirt lifting. The SK52 is pretty loose used the belt to stop the shirt ridding up.
     
  • Pull: Sumo Deadlift C44. A bit like the Squats the work set felt ok bust speeds were all under target. 
     
  • Notes: Average day today over eating got to get this under control.
     
  • Quote for the Week:

    "Civilize the mind but make savage the body." 

    - Chairman Mao


OB1 

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Thursday 12th April

(Бодибилдинг)

Micro-cycle 1 Week 13 Day 64

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 
25lbs 6рХ1п
30lbs 6рХ2п

Pull Ups Assisted 
6рХ3п

Shoulder Press 
25kgs 6рХ1п
30kgs 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: mixture of Legs, Chest, Upper Back, Tris, Core Shoulder's and Gunz's added in some Bench Pulls
     
  • Notes: Its like ground hog day these workouts
     
  • Quote for the Month:

    "Civilize the mind but make savage the body." 

    - Chairman Mao


OB1 

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Friday 13h April

(подготовительный) Preparatory

Micro-cycle 1 Week 13 Day 65

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

Total: 24 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
Press: Bench Press Super Kat 52 
100kgs 3рХ1п 
110kgs 3рХ1п 

Total: 21 Lifts 

Pull: Conventional 
Still not ready hip issues

All Lifts 45

Notes:

 

  • Squat: Primary Day C44, 8th week day of Friday sessions. Squats are going well speed was pretty good repeated last weeks numbers and they just a bit better which is good. 
     
  • Press: Comp Bench Overload XL. After a change around in slingshot Overload just the order. Did 2 sets in the SK 52 one to a 1/2 board and then to the chest. Will stay at 110kgs and get these a lot smoother and same line only a double today 
     
  • Pull: Still hip issues and because it is Conventional to risky at the moment so just leaving them out till the hip comes right.
     
  • Notes: Micro-cycle 1 Week 14 Good end to another strong week, things are moving along nicely. Will start to look at a comp to do. 

    Quote for the Month:

    "Civilize the mind but make savage the body." 

    - Chairman Mao



OB1 

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Monday 16h April

(подготовительный) Preparatory

Micro-cycle 1 Week 15 Day 71

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
200kgs 3рХ1п 
192.5kgs 3рХ1п

Total: 24 Lifts 

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

Total: 15 Lifts 

Pull: Sumo C 46 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
170kgs 3рХ1п 
180kgs 3рХ1п 

Total: 17 Lifts

All Lifts 58

Notes:
 

  • Squat: Primary Day C44, 7th week back, back to triples at 200kgs. Warm ups felt good and good speed, just the top set missgroved, all three reps were different. Got out of liner on the 2nd went forward recovered, drop- last week was 5kgs this week 7.5kgs. 
     
  • Press: Comp Bench Overload XL. Went to a 100kgs like last week then put the SK 50 on to a 1/2 board then to the chest.
     
  • Pull: Again like the Bench my deadlift needs a lot of work so moved up 10kgs to 180kgs grip started to go so only did 2 reps 3rd may have been a very tough grind though.
     
  • Notes: Micro-cycle 1 Week 15 A good session with a few things to get right on the night before.

    Quote for the Month:

    "Civilize the mind but make savage the body." 

    - Chairman Mao


OB1

 

 

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Tuesday 17th April

(Бодибилдинг)

Micro-cycle 1 Week 14 Day 67

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 
25lbs 6рХ1п
30lbs 6рХ2п

Pull Ups Assisted 
6рХ3п

Shoulder Press 
25kgs 6рХ1п
30kgs 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: mixture of Legs, Chest, Upper Back, Tris, Core Shoulder's and Gunz's added in some Bench Pulls
     
  • Notes: Getting like Ground Hog day now
     
  • Quote for the Month:

    "Civilize the mind but make savage the body." 

    - Chairman Mao

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Wednesday 18th April

(подготовительный) Preparatory

Micro-cycle 1 Week 15 Day 73

Squats: 44 Centurion 
60kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
160kgs 4рХ1п 
150kgs 4рХ1п 
150kgs 4рХ1п 
160kgs 4рХ1п 

Total: 32 Lifts 

Press: Bench Press SlingShot Overload 
40kgs 4рХ1п
60kgs 4рХ1п 
70kgs 4рХ1п 
80kgs 4рХ1п 
90kgs 4рХ1п 
90kgs 4рХ1п 
100kgs 3рХ1п 
110kgs 3рХ1п 

Total: 30 Lifts 

Pull: Sumo C44 Speed 
90kgs 2рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
150kgs 6рХ1п 

Total: 10 Lifts

All Lifts 62

Notes:

 

  • Squat: Metals C44. Warm ups felt good first working set was below target speed did not think it would come right. So dropped the weight to 1250 a better speed over all.
     
  • Press: Comp Bench SlingShot 2XL and Overload and SK50. Speed was slow like the squats but the SK50 was a lot better see some improvement here in the next few weeks.
     
  • Pull: Sumo Deadlift C44. A bit like the Squats the work set we better than last week, only 2 reps below target. Good improvement from last week. 
     
  • Notes: OK session improving but could be better.
     
  • Quote for the Week:

    "Civilize the mind but make savage the body." 

    - Chairman Mao



OB1 
 

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Friday 20th April

(подготовительный) Preparatory

Micro-cycle 1 Week 15 Day 70

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

Total: 24 Lifts 

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

Press: Bench Press Super Kat 50/ SS XL 
100kgs 3рХ1п 
110kgs 3рХ1п 
120kgs 3рХ1п 

Total: 21 Lifts 

Pull: Conventional 
Still not ready hip issues

All Lifts 45

Notes:

 

  • Squat: Primary Day C44, 9th week day of Friday sessions. Today was a rushed session as I was heading away to Hawkes bay for the CD Champs. 
     
  • Press: Comp Bench Overload XL. This was the same as the Squats a rushed session due to travels. But I did hit a 120kgs for a triple. 
     
  • Pull: Still hip issues and because it is Conventional to risky at the moment so just leaving them out till the hip comes right.
     
  • Notes: Micro-cycle 1 Week 15 Good end to another strong week, things are moving along nicely. Will start to look at a comp to do. 

    Quote for the Month:

    "Civilize the mind but make savage the body." 

    - Chairman Mao



OB1 

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Monday 23rd April

(подготовительный) Preparatory

Micro-cycle 1 Week 16 Day 76

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 2рХ1п 
160kgs 2рХ1п 
160kgs 2рХ1п 
180kgs 2рХ1п 
200kgs 2рХ1п 
200kgs 2рХ1п
195kgs 2рХ1п 

Total: 20 Lifts 

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

Press: Bench Press SK50
110kgs 2рХ1п 
120kgs 2рХ1п 
130kgs 1рХ1п 

Total: 21 Lifts 

Pull: Sumo C 46 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 2рХ1п 
130kgs 2рХ1п 
150kgs 2рХ1п 
170kgs 2рХ1п 
180kgs 2рХ1п 

Total: 16 Lifts

All Lifts 57

Notes:
 

  • Squat: Primary Day C44, 8th week back, after the weekend and a bit too much food yesterday today went ok. Doubles for squats and for the next 2 weeks. Top set of 210kgs today. 
     
  • Press: Comp Bench Overload XL. This has moved well over the last 3 weeks. SS/SK went for a single at 130kgs got cheeky tried for a double got stapled.:bench2:
     
  • Pull: 2nd week of pulling 180kgs this was better than last week and a bit faster speed too pretty happy this has come up.
     
  • Notes: Micro-cycle 1 Week 16 A good session but a long one nearly 2.5 hours a bit too long.

    Quote for the Month:

    "Civilize the mind but make savage the body." 

    - Chairman Mao



OB1

 

 

 

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