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Beaten Paths are For Beaten Men

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Wednesday 27th June

(перестраивать) Rebuild

Micro-cycle 2 Week 6 Day 28

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

Total: 27 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 

Total: 10 Lifts

All Lifts 61

Notes:

 

  • Squat: Metals C44. Still working on my stance and bar position last set was the best but got out of line on the last rep.
     
  • Press: Comp Bench. Same as the squats trying the legs closer and toes straighter and 1 finger out last set was good.
     
  • Pull: Sumo Deadlift C44. Same as above working on set up a work in progress
     
  • Notes: A good session speed not quite where I would like it.
     
  • Quote for the Week:

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

    - Brian Vaszily



OB1 

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Friday 29th June

(перестраивать) Rebuild

Micro-cycle 2 Week 6 Day 30

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: 24 Lifts 

Pull: Sumo 
Some technical stuff

All Lifts 45

Notes:

 

  • Squat: Secondary Day C44, 6th week back. Been a slow week 1st set was justr under 0.4s for 2 reps decided to stay at that weight.
     
  • Press: Comp Bench Overload XL. Same as squats work set speed was down did 3 sets same as last week.
     
  • Pull: Hip still not ready for Conventional did some RAW sumo technical today.
     
  • Notes: Micro-cycle 2 Week 6, A interesting week speed down across the board. but a good week technique wise.

    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 
102.5kgs 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, 7th week back. Warm ups felt good up to 180kgs then it just dropped off on the first set second was slightly better. 
     
  • Press: Comp Bench Overload XL. Same here warm ups were a bit slow but top and drop set felt solid a bit down on speed.
     
  • Pull: Last week could only do 150kgs and that was tough this week 170kgs for a double not fast but mentally a good number.
     
  • Notes: Micro-cycle 2 Week 6, Again too much clutter in the head sleep not right needs to be sorted.

    Quote for the Month:

    "See first with your mind, then with your eyes, and finally with your body"
    - Yagyu Munenori


OB1

 

 

 

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Wednesday 4th July

(перестраивать) Rebuild

Micro-cycle 2 Week 7 Day 33

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

Total: 27 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 

Total: 9 Lifts

All Lifts 60

Notes:

 

  • Squat: Metals C44. Tried a SBD belt today will see how it goes on Friday. Squats were better than the last few weeks.
     
  • Press: Comp Bench. Good session today paused the last 2 work sets. 
    Seemed more consistent in speed and performance. T&G seems to be harder.?

     
  • Pull: Sumo Deadlift C44. Best for a while speed dropped of last 2 reps same as last week.
     
  • Notes: A good day sleep still not right same as the eating yo yo:wallbash:
     
  • Quote for the Week:

    "See first with your mind, then with your eyes, and finally with your body"
    - Yagyu Munenori



OB1 

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Friday 6th July

(перестраивать) Rebuild

Micro-cycle 2 Week 7 Day 35

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: 24 Lifts 

Pull: Sumo 
Some technical stuff

All Lifts 45

Notes:

 

  • Squat: Secondary Day C44, 7th week back. A lot better than the last 3 weeks. All reps above 0.4m/s speed got better when I dipped. Used SBD belt will see how it goes on Monday hard to get it real tight?
     
  • Press: Comp Bench Overload XL. Same as squats good speeds. Started pause all reps instead of just the first rep at 90kgs. They felt good as touch n goes seem to be harder for some reason and inconsistent in the speed.
     
  • Pull: Hip still not ready for Conventional did some RAW sumo technical today.
     
  • Notes: Micro-cycle 2 Week 7, A really good end to the week Squats and Bech getting back to where they were.

    Quote for the Month:

    "See first with your mind, then with your eyes, and finally with your body"
    - Yagyu Munenori



OB1 
 

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Monday 9th July

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Micro-cycle 2 Week 8 Day 36

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 
105kgs 3рХ1п 
102.5kgs 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, 8th week back. Pretty tough day today speeds down, 180kgs was semi ok but the 200 just turned to custard slow and tough. The drop was 10kgs was tougher even though the speed said different. 
     
  • Press: Comp Bench Overload XL. Should have followed the Squats Top set was slow so did the same drop as last week should have gone 5kgs. Missed the 3rd rep.
     
  • Pull: Ended up ok did not think that 170kgs was there today.
     
  • Notes: Micro-cycle 2 Week 8, A few things made today very tough, when am I going to learn, 9 hours driving probably did not help though that was only part of it.

    Quote for the Month:

    "See first with your mind, then with your eyes, and finally with your body"
    - Yagyu Munenori



OB1

 

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Wednesday 11th July

(перестраивать) Rebuild

Micro-cycle 2 Week 7 Day 33

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

Total: 27 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 

Total: 9 Lifts

All Lifts 60

Notes:

 

  • Squat: Metals C44. 2nd week with the SBD belt. Felt good today even though speeds were under the target. Pushed depth a bit more today.
     
  • Press: Comp Bench. These were the best for the past couple of weeks. 2nd work set not setup properly showed in the speed got it right in the 3rd set could have had 1 more set.
     
  • Pull: Sumo Deadlift C44. After a few weeks of inconsistent pulling today it came together. Breath at the top worked well.
     
  • Notes: Good session with a few positives across all 3 lifts good sleep too helps.
     
  • Quote for the Week:

    "See first with your mind, then with your eyes, and finally with your body"
    - Yagyu Munenori



OB1 

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Friday 13th July

(перестраивать) Rebuild

Micro-cycle 2 Week 7 Day 35

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

Total: 24 Lifts 

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

Total: 24 Lifts 

Pull: Sumo 
Some technical stuff

All Lifts 45

Notes:

 

  • Squat: Secondary Day C44, 8th week back. A lot better than the last 3 weeks. Speed was pretty good so went up 10kgs on the last set just dropped below 0.4s but still good.
     
  • Press: Comp Bench Overload XL. Not as fluid as I would have liked and speeds were well down. Only 1 top set @ 100kgs and dropped to 95kgs for 2 sets. Feels like I am getting stronger technique is improving.
     
  • Pull: Hip still not ready for Conventional did some RAW sumo technical today.
     
  • Notes: Micro-cycle 2 Week 8, like last week a good end to this weeks training. Starting to get a good rhythm going feels good too. 

    Quote for the Month:

    "See first with your mind, then with your eyes, and finally with your body"
    - Yagyu Munenori



OB1 

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Monday 16th July

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Micro-cycle 2 Week 9 Day 41

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

Total: 24 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
105kgs 3рХ1п 
110kgs 2рХ1п 

Total: 24 Lifts 

Pull: Sumo C 44 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
170kgs 2рХ1п 
180kgs 2рХ1п 

Total: 19 Lifts

All Lifts 57

Notes:
 

  • Squat: Primary Day C44, 9th week back. Warm ups moved well, the the 200 forgot the OB Unit to attache. Bad buzz so decided to go to 210 as the 20 felt ok even with no speed for a reference. Felt ok slow and high deeper next week. 
     
  • Press: Comp Bench Overload XL. Like the squats warm ups went well so went to 110kgs for a double. will triple next week and pause at least one of them.
     
  • Pull: Started to fade here so did doubles from 170kgs to at 180kgs. 
    Grip stated to go.
     
  • Notes: Micro-cycle 2 Week 9, Good Session Tough Session but rewarding.

    Quote for the Month:

    "See first with your mind, then with your eyes, and finally with your body"
    - Yagyu Munenori



OB1

 

 

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Wednesday 18th July

(перестраивать) Rebuild

Micro-cycle 2 Week 9 Day 43

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

Total: 27 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 

Total: 9 Lifts

All Lifts 60

Notes:

 

  • Squat: Metals C44. 3rd week with the SBD belt. Speed was good today 3 reps under the target speed. Depth was better just the 1st reps are still high.
     
  • Press: Comp Bench. Did 1 top set and 2 drops last week was 3 top sets. Speed was down hence the drops. might stay at 95s to get the speed up.
     
  • Pull: Sumo Deadlift C44. First 2 reps no bracing at the top and belt loose? next 4 reps braced at the top speed picked up.
     
  • Notes: A quick day today happy with lifts overall.
     
  • Quote for the Week:

    "See first with your mind, then with your eyes, and finally with your body"
    - Yagyu Munenori



OB1 

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