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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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Friday 25th May

(перестраивать) Rebuild

Micro-cycle 2 Week 1 Day 5

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

Total: 18 Lifts 

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

Total: 18 Lifts 

Pull: C0nventional 
Still not ready

All Lifts 36

Notes:
 

  • Squat: Secondary Day C44, 1st week back. A bit better than Mondays effort, 1st week back so only 1 top set. 
     
  • Press: Comp Bench Overload XL. Like the squats 1st week back, speed just on target so no Shirt work.
     
  • Pull: Hip still not ready for Conventional.
     
  • Notes: Micro-cycle 2 Week 1, A good end to the first week back, and good to be pushing some tin.

    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 28th May

(перестраивать) Rebuild

Micro-cycle 2 Week 2 Day 6

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 
110kgs 2рХ1п 

Total: 23 Lifts 

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

Total: 18 Lifts

All Lifts 65

Notes:
 

  • Squat: Primary Day C44, 2nd week back. Agood improvement on last week, 180 moved 200 not consistent but still good. So I did a drop set to 190kgs. Had intentions of doing a double at 200 but that will be next week. 
     
  • Press: Comp Bench Overload XL. Decided to leave the shirt out toda. Had a little test at 110kgs with the overload did a double will go for 3 next week.
     
  • Pull: Back to the trusted 170s same as last week, just a bit bloated usual story.
     
  • Notes: Micro-cycle 2 Week 2, a reasonable session with Squats and bench just the deads but still happy to lift.

    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 30th May

(перестраивать) Rebuild

Micro-cycle 2 Week 1 Day 8

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. dis 160kgs today 80% 4th rep just under .5 so did a drop set to 155kgs next week will do 2 sets at 160kgs.
     
  • Press: Comp Bench. Still in the Slingshot/Overload no shirt yet. Hig 2s nlow 3s maybe 110kgs next week
     
  • Pull: Sumo Deadlift C44. Still a bit overweight belt at 4th notch to hard at 5th notch. First 2 reps were brath at the bottom next four were at the top a noticeable improvement in speed.
     
  • Notes: OK session with being the 8th day back, slowly getting back up to speed with the lifts.
     
  • 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 1st June

(перестраивать) Rebuild

Micro-cycle 2 Week 2 Day 10

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

Total: 21 Lifts 

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

Total: 18 Lifts 

Pull: Conventional 
Still not ready

All Lifts 39

Notes:

 

  • Squat: Secondary Day C44, 2nd week back. Late start to training felt good did two sets at 80% of Mondays weights so 180kgs. 1 more set than last week, 2nd set just a bit faster than the first. 
     
  • Press: Comp Bench Overload XL. Like the squats 2nd week back, did 2 sets at the top weight 1 up on last week. Bench is feeling good at the moment.
     
  • Pull: Hip still not ready for Conventional.
     
  • Notes: Micro-cycle 2 Week 2, A good end to the week, little steps.

    Quote for the Month:

    "Falling down is how we grow. Lying down is how we die." 

    - Brian Vaszily



OB1 

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Monday 28th May

(перестраивать)Rebuild

Micro-cycle 2 Week 3 Day 11

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 
110kgs 2рХ1п 
Total: 23 Lifts 

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

Total: 18 Lifts

All Lifts 65

Notes:
 

  • Squat: Primary Day C44, 3rd week back. Improvement on last week, 2 sets at 200kgs this week. Last week did 1 set @ 200 and a drop @ 190kgs. Next week will add in a drop set. 
     
  • Press: Comp Bench Overload XL. Just a bit off today, speed down and was hoping for a triple @ 110kgs but not today.
     
  • Pull: Back to the trusted 170s same as last week, same as the Bench just felt a bit off.
     
  • Notes: Micro-cycle 2 Week 3, a reasonable session took a while talking with a few of the members.

    Quote for the Month:

    "Falling down is how we grow. Lying down is how we die." 

    - Brian Vaszily


OB1

 

 

 

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Wednesday 6th June

(перестраивать) Rebuild

Micro-cycle 2 Week 3 Day 13/font]

Squats: 44 Centurion 
60kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
160kgs 4рХ1п 
160kgs 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 m/s .52 last week m/s .56 
130kgs 1рХ1п m/s .47 last week m/s .49 
150kgs 6рХ1п m/s .40 .40 .39 .45 .45 .48 last week m/s .41 .40 .45 .51 .47 .44 

Total: 10 Lifts

All Lifts 55

Notes:

 

  • Squat: Metals C44. did 2 work sets at 160kgs today speed good 1 rep just under .5 at .49.. That was on the second set last week was a drop to 155kgs on the 2nd set.
     
Press: Comp Bench. Still in the Slingshot/Overload no shirt yet. all in the 3s except for the last rep 2nd set that was .26
  Pull: Sumo Deadlift C44. Weight is coming down so a better feel this week. Repeated last weeks bracing first 3 reps .4s then the next 3 .45s.
  Notes: Good workout happy with progess.
  Quote for the Week:

"Falling down is how we grow. Lying down is how we die." 

- Brian Vaszily



OB1 

 

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Friday 8th June

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Micro-cycle 2 Week 2 Day 15

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

Total: 21 Lifts 

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

Total: 18 Lifts 

Pull: Conventional 
Still not ready

All Lifts 39

Notes:

 

  • Squat: Secondary Day C44, 3rd week back. Speed slightly down 
    on last week, 1st work set belt at 6th notch low .4s 2nd set belt at 7th notch a lot faster. This set felt better too. 

     
  • Press: Comp Bench Overload XL. Like the squats warm ups were a bit slower but the work sets were a lot more consistent. Speed was up overall on last week good progress.
     
  • Pull: Hip still not ready for Conventional.
     
  • Notes: Micro-cycle 2 Week 3, A good end to the week, happy with the progression not in the weight but in speed and technique.

    Quote for the Month:

    "Falling down is how we grow. Lying down is how we die." 

    - Brian Vaszily



OB1 

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Monday 11th June

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Micro-cycle 2 Week 4 Day 16

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

Total: 24 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
110kgs 2рХ1п 
100kgs 3рХ1п

Total: 26 Lifts 

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

Total: 18 Lifts

All Lifts 68

Notes:
 

  • Squat: Primary Day C44, 4th week back. repeated last weeks sets, 2 sets at 200kgs again. Will do drop set next week @ 190kgs. 
     
  • Press: Comp Bench Overload XL. Just a bit off today, speed down and was hoping for a triple @ 110kgs but not today. Will cut it back to 107.5kgs maybe a bit to humgry
     
  • Pull: Back to the trusted 170s same as last week, same as the Bench just felt a bit off.
     
  • Notes: Micro-cycle 2 Week 4, a reasonable session the weekend does not help me sound like a broken record.

    Quote for the Month:

    "Falling down is how we grow. Lying down is how we die." 

    - Brian Vaszily

OB1

 

 

 

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Wednesday 13th June

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Micro-cycle 2 Week 4 Day 18

Squats: 44 Centurion 
60kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п 
160kgs 4рХ1п 
160kgs 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. Speed a lot better today all reps above 0.5 last week a couple of reps were below 0.5 so happy with this.
     
  • Press: Comp Bench. Even though speed was down lifts felt good. Was onthe narrow reack will stay on this rack as it makes my setup more important.
     
  • Pull: Sumo Deadlift C44. Pull not as fast as last week but pretty close to it.
     
  • Notes: Good session going to look at changing the grip in the Squat.
     
  • Quote for the Week:

    "Falling down is how we grow. Lying down is how we die." 

    - Brian Vaszily



OB1 

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Friday 15th June

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Micro-cycle 2 Week 3 Day 20

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

Total: 21 Lifts 

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

Total: 18 Lifts 

Pull: Conventional 
Still not ready

All Lifts 39

Notes:

 

  • Squat: Secondary Day C44, 4th week back. Played around with stance and grip thumb behind not to sure if it will work. Stance was about shoulder width again need to video to see the difference. 
     
  • Press: Comp Bench Overload XL. These are feeling better in the setup working on shoulder retraction speed down but felt ok.
     
  • Pull: Hip still not ready for Conventional going to do RAW sumo from next week.
     
  • Notes: Micro-cycle 2 Week 4, A mixed week weight is becoming an issue and affecting training need to get back on the programme.

    Quote for the Month:

    "Falling down is how we grow. Lying down is how we die." 

    - Brian Vaszily



OB1 

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Monday 18th June

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Micro-cycle 2 Week 5 Day 21

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

Total: 24 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
105kgs 3рХ1п 
100kgs 3рХ1п 

Total: 27 Lifts 

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

Total: 28 Lifts

All Lifts 72

Notes:
 

  • Squat: Primary Day C44, 5th week back. Tried a slightly narrower foot position, felt a lot better and for some reason stronger in and out of the hole. Just got a bit to narrow on the last top set. ROM seemed a lot better but after looking at the vid I was high. 
     
  • Press: Comp Bench Overload XL. After a few weeks of attempting to triple 110kgs I lowered it to 105 and got 3 good reps out. Did a drop to 100 this felt better and a little boost to the bench.
     
  • Pull: Changed my foot position here too, toes slightly in, felt this in the Quads first time for a long time. Work sets first with toes normal second toes in, the 2nd set felt more solid and not as much work to complete the pull.
     
  • Notes: Micro-cycle 2 Week 5, a good technical session to strat the week off.

    Quote for the Month:

    "Falling down is how we grow. Lying down is how we die." 

    - Brian Vaszily


OB1

 

 

 

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Wednesday 20th June

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Micro-cycle 2 Week 5 Day 23

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

Total: 24 Lifts 

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

Total: 24 Lifts 

Pull: Sumo C44 Speed 
90kgs 2рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
150kgs 6рХ1п .44 .42 

Total: 10 Lifts

All Lifts 58

Notes:

 

  • Squat: Metals C44. New toe position, brought the toes in slightly, normal stance . Depth seemed better I will work on this and take vids from the side.
     
  • Press: Comp Bench. Tried to touch lower after looking at Mondays vids, felt ok. ROM was better but inconsistent. Will work on setup and video these for reference.
     
  • Pull: Sumo Deadlift C44. Same changes here brought the stance in about 30-40mm to the eleiko bar rings. Bit harder to brace so let the belt out 1 notch speed ok last 2 reps were below .40
     
  • Notes: A day of change so no surprises will work on what I have implemented.
     
  • Quote for the Week:

    "Falling down is how we grow. Lying down is how we die." 

    - Brian Vaszily


OB1 

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Friday 22nd June

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Micro-cycle 2 Week 3 Day 20

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

Total: 21 Lifts 

Pull: Sumo 
Some technical stuff

All Lifts 45

Notes:

 

  • Squat: Secondary Day C44, 5th week back. Stance is a little wider felt ok need to video from the side. 3 work sets today too.
     
  • Press: Comp Bench Overload XL. These are feeling better in the setup working on shoulder retraction did 3 sets last set the most consistent.
     
  • Pull: Hip still not ready for Conventional did some RAW sumo technical today.
     
  • Notes: Micro-cycle 2 Week 5, A better week weight is still an issue and affecting training.

    Quote for the Month:

    "Falling down is how we grow. Lying down is how we die." 

    - Brian Vaszily

OB1 

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Monday 25th June

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Micro-cycle 2 Week 6 Day 26

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

Total: 24 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
105kgs 3рХ1п 
100kgs 3рХ1п 

Total: 27 Lifts 

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

Total: 28 Lifts

All Lifts 72

Notes:
 

  • Squat: Primary Day C44, 6th week back. A mixed day today speed down on last. Top set all over 0.30s but not the best. 
     
  • Press: Comp Bench Overload XL. Same here speeds down so anything I had planned for the top set ended up as 1 set only.
     
  • Pull: Felt off here not one thing but everything like I had not deadlifted before.
     
  • Notes: Micro-cycle 2 Week 6, not the greatest day too much clutter in the head went downhill fast.

    Quote for the Month:

    "Falling down is how we grow. Lying down is how we die." 

    - Brian Vaszily


OB1

 

 

 

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