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Beaten Paths are For Beaten Men

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Tuesday 24th April

(Бодибилдинг)

Micro-cycle 1 Week 15 Day 72

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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Wednesday 25th April

(подготовительный) Preparatory

Micro-cycle 1 Week 15 Day 73

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

Total: 24 Lifts 

Press: Bench Press SlingShot Overload 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
110kgs 3рХ1п 
120kgs 3рХ1п 

Total: 24 Lifts 

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

Total: 10 Lifts

All Lifts 60

Notes:

 

  • Squat: Metals C44. Speed has been dropping over the last few weeks, will look over data and look for a pattern.
     
  • Press: Comp Bench SK50. Still going well 2 sets @ 120kgs today missgroved the 2nd rep on the last set.
     
  • Pull: Sumo Deadlift C44. Pull speed was better than the last 2 weeks, just dropped off on the last 2 reps. 
     
  • 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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Thursday 26th April

(Бодибилдинг)

Micro-cycle 1 Week 15 Day 74

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 27th April

(подготовительный) Preparatory

Micro-cycle 1 Week 15 Day 75

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

Total: 21 Lifts 

Pull: Conventional 
Still not ready hip issues

All Lifts 45

Notes:

 

  • Squat: Primary Day C44, 10th week day of Friday sessions. Today was ok speeds up on last week was rushed as I was heading to Hawkes Bay for the CD Champs. 
     
  • Press: Comp Bench Overload XL. This was a bit down on last week only managed a double @ 120kgs as opposed to a triple last week. 
     
  • 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. 

    Quote for the Month:

    "Civilize the mind but make savage the body." 

    - Chairman Mao



OB1 
 

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Monday 30th 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 
210kgs 2рХ1п 
200kgs 2рХ1п 

Total: 20 Lifts 

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

Press: Bench Press SK50
110kgs 3рХ1п 
120kgs 2рХ1п 

Total: 19 Lifts 

Pull: Sumo C 46 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 2рХ1п 
130kgs 2рХ1п 
150kgs 2рХ1п 
170kgs 2рХ1п 
185kgs 2рХ1п 

Total: 16 Lifts

All Lifts 55

Notes:
 

  • Squat: Primary Day C44, 9th week back. Not as crisp as I would have liked but the drop set was pretty good. 210 was ok a bit shy on depth need to get use to the pressure. 
     
  • Press: Comp Bench Overload XL. Like the squat just a bit down ob last week only a double at 120kgs last week a triple.
     
  • Pull: Pulled 185kgs today best I have done for a long time.
     
  • Notes: Micro-cycle 1 Week 17 A good session but a long one nearly 2.75 hours a bit too long. The cause Chadz.

    Quote for the Month:

    "Civilize the mind but make savage the body." 

    - Chairman Mao



OB1

 

 

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Wednesday 2nd May

(подготовительный) Preparatory

Micro-cycle 1 Week 16 Day 78

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

Total: 24 Lifts 

Press: Bench Press SlingShot Overload 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
110kgs 3рХ1п 
120kgs 3рХ1п 

Total: 24 Lifts 

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

Total: 10 Lifts

All Lifts 60

Notes:

 

  • Squat: Metals C44. Speeds got better as I increased Belt and wrap tightness. Either losing the stomach or just better pressure more the latter me thinks.
     
  • Press: Comp Bench SK50. Repeat of last weeks numbers still need to dial in the shirt to best position.
     
  • Pull: Sumo Deadlift C44. Like the Squats different belt and pressure on the 3rd rep. Took a breath at the top then dropped and pulled. 
     
  • Notes: OK session improving and learnt a few things
     
  • Quote for the Week:

    "If you're afraid - don't do it, - if you're doing it - don't be afraid!" 

    - Genghis Khan



OB1 

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Friday 4th May

(подготовительный) Preparatory

Micro-cycle 1 Week 16 Day 80

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

Total: 21 Lifts 

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

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

Total: 21 Lifts 

Pull: Conventional 
Still not ready hip issues

All Lifts 45

Notes:

 

  • Squat: Primary Day C44, 11th week day of Friday sessions. Felt ok speed down on last week. De Load next week. 
     
  • Press: Comp Bench Overload XL. Bench went well did a tripe at @ 120kgs as opposed to a double last week. 
     
  • 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 16 Good end to the week, maybe a test day next week will see. 

    Quote for the Month:

    "If you're afraid - don't do it, - if you're doing it - don't be afraid!" 

    - Genghis Khan


OB1 

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Monday 7th May

(подготовительный) Preparatory

Micro-cycle 1 Week 17 Day 81

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 2рХ1п 
160kgs 2рХ1п 
160kgs 2рХ1п 
180kgs 2рХ1п 
200kgs 2рХ1п 
210kgs 2рХ1п 
200kgs 2рХ1п 

Total: 20 Lifts 

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

Press: Bench Press SK50
110kgs 2Х1п 
120kgs 2рХ1п 
130kgs 1рХ1п 

Total: 18 Lifts 

Pull: Sumo C 46 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 2рХ1п 
130kgs 2рХ1п 
150kgs 2рХ1п 
170kgs 2рХ1п 
190kgs 2рХ1п 

Total: 16 Lifts

All Lifts 55

Notes:
 

  • Squat: Primary Day C44, 10th week back. Not as crisp as I would have liked but the drop set was pretty good. 210 was ok a bit shy on depth need to get use to the pressure. 
     
  • Press: Comp Bench Overload XL. Moving in the right direction missed the speed on the top set 130kgs. I think it was slow but not real slow lol.
     
  • Pull: Pulled 190kgs today best I have done for over 2 years.
     
  • Notes: Micro-cycle 1 Week 18 A good long session.

    Quote for the Month:

    "If you're afraid - don't do it, - if you're doing it - don't be afraid!" 

    - Genghis Khan

OB1

 

 

 

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Wednesday 9th May

(подготовительный) Preparatory

Micro-cycle 1 Week 17 Day 83

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

Total: 18 Lifts 

Press: Bench Press SlingShot Overload 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
110kgs 3рХ1п 
120kgs 3рХ1п 

Total: 24 Lifts 

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

Total: 10 Lifts

All Lifts 52

Notes:

 

  • Squat: Metals C44. Just a light session today only 1 working set @ 80%. Speed a bit slow on the 1st rep better on the 2nd and 3rd reps.
     
  • Press: Comp Bench SK50. Repeat of last weeks numbers a better line this week just now need to work on my arch.
     
  • Pull: Sumo Deadlift C44. Like the Squats different belt and pressure on all reps. Bit slow on the first rep but picked up after that. 
     
  • Notes: Today was like a deload session, foe Squats and Deads. Kept the pressure up on the Bench. A good workout today
     
  • Quote for the Week:

    "If you're afraid - don't do it, - if you're doing it - don't be afraid!" 

    - Genghis Khan



OB1 

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Monday 21st May

(перестраивать) Rebuild

Micro-cycle 2 Week 1 Day 1

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

Total: 21 Lifts 

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

Press: Bench Press SK50
110kgs 3Х1п 

Total: 21 Lifts 

Pull: Sumo C 44 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
170kgs 3рХ1п 

Total: 18 Lifts

All Lifts 60

Notes:
 

  • Squat: Primary Day C44, 1st week back. Not as crisp as I would have liked but the hip was good. Just worked up to good triple a bit high. 
     
  • Press: Comp Bench Overload XL. Like the squats 1st week back so nothing to spectacular. Did one set in the shirt.
     
  • Pull: Back to the trusted 170s take a couple of weeks to get back up to speed.
     
  • Notes: Micro-cycle 2 Week 1, after the non event of test my maxes decided just to flag it and go back to pushing tin. Not to sure how long this will last as I have the big move to plan.

    Quote for the Month:

    "If you're afraid - don't do it, - if you're doing it - don't be afraid!" 

    - Genghis Khan

OB1

 

 

 

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Wednesday 23rd May

(перестраивать) Rebuild

Micro-cycle 2 Week 1 Day 3

Squats: 44 Centurion 
60kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
150kgs 4рХ1п 
155kgs 4рХ1п 

Total: 24 Lifts 

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

Total: 21 Lifts 

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

Total: 10 Lifts

All Lifts 55

Notes:

 

  • Squat: Metals C44. 2nd day back so just seeing where my actual speed is ended on 155 so next week should be back to 160s. Happy with as Monday things felt a bit sluggish so good start.
     
  • Press: Comp Bench. Just used the Overload as not quite ready for the SK.
     
  • Pull: Sumo Deadlift C44. Wondering how these would go and very surprised at the speed. As the last few weeks on the last Micro-cycle speeds were sometimes below the target and on occasions just on the target speeds. Today they were all in the mid to high 4s, Will use this as a future reference to see if it changes in about 10 weeks. 
     
  • Notes: OK session with being the 2nd day back
     
  • Quote for the Week:

    "If you're afraid - don't do it, - if you're doing it - don't be afraid!" 

    - Genghis Khan


OB1 

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