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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

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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

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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

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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

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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

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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

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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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Friday 20th July

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Micro-cycle 2 Week 9 Day 45

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
100kgs 3рХ1п 
100kgs 3рХ1п 

Total: 24 Lifts 

Pull: Sumo 
Some technical stuff

All Lifts 45

Notes:

 

  • Squat: Secondary Day C44, 9th week back. Good session speed was a bit down but mentally very happy. Top set at 190kgs was ok depth better did a drop to 180kgs 2 reps under the target speed. 
     
  • Press: Comp Bench Overload XL. A grind session this is what I need to get my bench up more reps in the .19-.22 range.
     
  • Pull: Hip still not ready for Conventional did some RAW sumo technical today.
     
  • Notes: Micro-cycle 2 Week 9, a good end to the week body weight finally coming down. 

    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 23rd July

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Micro-cycle 2 Week 10 Day 46

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 

Total: 20 Lifts 

Pull: Sumo C 44 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
170kgs 3рХ1п 
190kgs 1рХ1п 

Total: 19 Lifts

All Lifts 57

Notes:
 

  • Squat: Primary Day C44, 10th week back. Warm ups felt a bit sluggish speed not where I wanted. I was going to repeat last weeks 210kgs but 200kgs was under 0.3 so I did the 200 again. 
     
  • Press: Comp Bench Overload XL. Just a bit slow went to 107.5 2.5 down on last week.
     
  • Pull: I should have looked at the speed for the 170 and also last weeks session then I would not have attempted 190kgs.
     
  • Notes: Micro-cycle 2 Week 10, A reasonable day just not where I would have wanted to be.

    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 25th July

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Micro-cycle 2 Week 40 Day 48

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. 4th week with the SBD belt. Speed down 
    on last week 9 reps all below target speed, will adjust for next week.

     
  • Press: Comp Bench. Work sets were good did 95kgs 3 x 3 last week did 1 set at a 100 and 2 drops so this week was better overall.
     
  • Pull: Sumo Deadlift C44. This went well with wider stance shorter pull. Fast for the first 3 reps over 0.45s so went up 5kgs 2 reps under target speed.
     
  • Notes: A good day worked on a couple of things wider stance in the pull, and will look at shirt for next week.
     
  • 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 27th July

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Micro-cycle 2 Week 9 Day 50

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 

Total: 18 Lifts 

Pull: Sumo 
Some technical stuff

All Lifts 42

Notes:

 

  • Squat: Secondary Day C44, 10th week back. Warm ups were about the same as last week but 180s were down so9 did not go up to 190 2nd and 3rd sets were better. 
     
  • Press: Comp Bench Overload XL. Went up to a 100 in the overload then put the shirt on 1st set about 2 board went up by 5kg touched for 2 reps.
     
  • Pull: Hip still not ready for Conventional did some RAW sumo technical today.
     
  • Notes: Micro-cycle 2 Week 10, last day of triples next week doubles a good week with a few improvements. 

    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 30th July

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Micro-cycle 2 Week 11 Day 51

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

Total: 21 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 2рХ1п 
90kgs 2рХ1п 
100kgs 2рХ1п 
110kgs 2рХ1п 
112.5kgs 1рХ1п 

Total: 18 Lifts 

Pull: Sumo C 44 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 2рХ1п 
150kgs 2рХ1п 
170kgs 2рХ1п 
190kgs 1рХ1п 

Total: 16 Lifts

All Lifts 55

Notes:
 

  • Squat: Primary Day C44, 11th week back. Doubles today and for the next 2 weeks felt ok and good to grind 210kgs (my grind) the drop to 200kgs was a tough drop too. 
     
  • Press: Comp Bench Overload XL. This went really well better than expected, had a shot at 112.5kgs pretty happy with how it went.
     
  • Pull: Must have been the good squat and bench as i got excited for the deads. But it did its usual and woke me up should have done 180 instead.
     
  • Notes: Micro-cycle 2 Week 11, A good day today especially in the Bench been slow progress these past few weeks but happy with todays numbers.

    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 1st August

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Micro-cycle 2 Week 11 Day 53

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

Total: 21 Lifts 

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

Press: Bench Press Super Kat 52 2 Board
100kgs 3рХ1п 
110kgs 3рХ1п
110kgs 3рХ1п 

Total: 27 Lifts 

Pull: Sumo Velocity 44 Speed 
90kgs 2рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
150kgs 6рХ1п 

Total: 9 Lifts

All Lifts 57

Notes:

 

  • Squat: Metals C44. 5th week with the SBD belt. Down to 3 reps for Wednesdays and the next 3 weeks. Did not come right till the last set, just technical.
     
  • Press: Comp Bench. Did a top set of a 100 in the Overload then put the SK52 on for some 2 board work for today and Friday. Went better than I expected.
     
  • Pull: Sumo Deadlift Velocity 44, 2nd day in the Velocity feels ok legs a lot higher compared to the C44. A bit wider stance just the last rep was below target speed.
     
  • Notes: Good session today happy with Bench and the speed in the pulls.
     
  • Quote for the Week:

    "A Powerlifter does not give up what he loves, he finds the love in what he does."
    - OB1



OB1 

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Friday 3rd August

(перестраивать) Rebuild

Micro-cycle 2 Week 11 Day 55

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 2рХ1п 
160kgs 2рХ1п 
180kgs 2рХ1п 
190kgs 2рХ1п 
180kgs 2рХ1п 

Total: 16 Lifts 

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

Press: Bench Press Super Kat 52 2 Board
100kgs 2рХ1п 
110kgs 2рХ1п 
120kgs 2рХ1п 

Total: 19 Lifts 

Pull: Sumo 
Some technical stuff

All Lifts 35

Notes:

 

  • Squat: Secondary Day C44, 11th week and on countdown. Doubles were o target today last week 6/9 were below this week 2 from 6. Last set technically was good will replicate on Monday
     
  • Press: Comp Bench Overload XL. Went up to a 100 in the overload then put the shirt on did 3 sets to the 2 board better than last week. Tris feeling it also some feeling in the shoulders.
     
  • Pull: No pulls till the next cycle.
     
  • Notes: Micro-cycle 2 Week 1, 1st week of doubles done and a good session to finish off a good week. Next week cement what I have learnt from this week. 

    Quote for the Month:

    "A Powerlifter does not give up what he loves, he finds the love in what he does."
    - OB1



OB1 

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Monday 6th July

(перестраивать) Rebuild

Micro-cycle 2 Week 12 Day 56

Squats: 44 Centurion 
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 3рХ1п 
160kgs 2рХ1п 
160kgs 2рХ1п 
180kgs 2рХ1п 
200kgs 2рХ1п 
212.5kgs 2рХ1п 
200kgs 2рХ1п 

Total: 21 Lifts 

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

Press: Bench Press Super Kat 52 2 Board
100kgs 2рХ1п 
110kgs 2рХ1п 
120kgs 2рХ1п 

Total: 18 Lifts 

Pull: Sumo C 44 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 2рХ1п 
130kgs 2рХ1п 
150kgs 2рХ1п 
170kgs 2рХ1п 
170kgs 1рХ1п 
180kgs 1рХ1п 
190kgs 1рХ1п 

Total: 17 Lifts

All Lifts 55

Notes:
 

  • Squat: Primary Day C44, 12th week following last week with Doubles. felt ok in the warm ups top set just a bit slow and high. The drop at 200kgs was a tough too. 
     
  • Press: Comp Bench Overload XL Super Kat 52. Overload has been good lately, put the SK on did 2 Board this was better than Friday.
     
  • Pull: Been using the velocity but went back to thye C44 did a double at 170 then swapped the to the C44 and did 3 singles up to 190kgs.
     
  • Notes: Micro-cycle 2 Week 12, A very long session weight in the 105s so happy there.

    Quote for the Month:

    "A Powerlifter does not give up what he loves, he finds the love in what he does."

    - OB1


OB1

 

 

 

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Wednesday 8th August

(перестраивать) Rebuild

Micro-cycle 2 Week 12 Day 58

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

Total: 21 Lifts 

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

Press: Bench Press Super Kat 52 1 Board
100kgs 2рХ1п 
110kgs 2рХ1п 
110kgs 2рХ1п 

Total: 21 Lifts 

Pull: Sumo Velocity 44 Speed 
90kgs 2рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
150kgs 6рХ1п 

Total: 9 Lifts

All Lifts 51

Notes:

 

  • Squat: Metals C44. 6th week with the SBD belt. Went well I thought depth was better on the work sets but data proved different. 
    Still an improvement on last weeks session.

     
  • Press: Comp Bench. repeated last weeks numbers but down to a 1 board. Put the SK52 on for some 1 board work speed slowed but still locked out the 120 slowest bench speed I have done.
     
  • Pull: Sumo Deadlift C44, Back in the C44 after a couple of sessions in the Velocity. Going well in this lift all speeds well above the target speed.
     
  • Notes: Good session about a week and a bit to go.
     
  • Quote for the Week:

    "A Powerlifter does not give up what he loves, he finds the love in what he does."
    - OB1



OB1 

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Friday 10th August

(перестраивать) Rebuild

Micro-cycle 2 Week 12 Day 60

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

Total: 18 Lifts 

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

Press: Bench Press Super Kat 52 1 Board
100kgs 2рХ1п 
110kgs 2рХ1п 
120kgs 1рХ1п 

Total: 15 Lifts 

Pull: Sumo 
Some technical stuff

All Lifts 33

Notes:

 

  • Squat: Secondary Day Super Cent 44, 12th week and on countdown. First day in the Super Cent so just breaking it in. Surprised that it did not take too long, still loose as I could get it on by myself. Just worked up to a triple at 200kgs well use again on Monday.
     
  • Press: Comp Bench Overload XL. Went up to a 90 in the overload today 10kgs down on last week. Then put the shirt on did 3 sets to the 1 board last week was the 2 board. Tris feeling it also some feeling in the shoulders.
     
  • Pull: No pulls till the next cycle.
     
  • Notes: Micro-cycle 2 Week 12 good end to the week Super Cent is a lot different to my old 44 which I have had for 13 years. Final week next week then the sports form day. 

    Quote for the Month:

    "A Powerlifter does not give up what he loves, he finds the love in what he does."
    - OB1



OB1 

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Monday 13th August

(перестраивать) Rebuild

Micro-cycle 2 Week 13 Day 61

Squats: Super Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 3рХ1п 
160kgs 2рХ1п 
160kgs 2рХ1п 
180kgs 2рХ1п 
200kgs 2рХ1п 
220kgs 2рХ1п 

Total: 19 Lifts 

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

Press: Bench Press Super Kat 52 1/2 Board
100kgs 2рХ1п 
110kgs 2рХ1п 

Total: 16 Lifts 

Pull: Sumo C 44 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 2рХ1п 
130kgs 2рХ1п 
150kgs 2рХ1п 
170kgs 1рХ1п 
180kgs 1рХ1п 

Total: 14 Lifts

All Lifts 49

Notes:
 

  • Squat: Primary Day Super Cent C44, 13th and 2nd time in the SC 44. Went to 220kgs for a single ended up doing a double. Depth still off but ok for the weight. 
     
  • Press: Comp Bench Overload XL Super Kat 52. A bit slow today so only went to 110kgs. May look at different shirt. Get more out of the Overload.
     
  • Pull: Like the press a tough day so only went to 180kgs for a single
     
  • Notes: Micro-cycle 2 Week 13, Overate whats new before a big day, Squat the only shinning light of the day.

    Quote for the Month:

    "A Powerlifter does not give up what he loves, he finds the love in what he does."

    - OB1



OB1

Video editing like the training sub par

 

 

 

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Wednesday 15th August

(перестраивать) Rebuild

Micro-cycle 2 Week 13 Day 63

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

Total: 21 Lifts 

Press: Bench Press SlingShot Overload 
60kgs 3рХ1п 
80kgs 2рХ1п 
90kgs 2рХ1п 

Press: Bench Press F6 46
100kgs 1рХ1п 
110kgs 1рХ1п 
115kgs 1рХ1п 
120kgs 1рХ1п 

Total: 11 Lifts 

Pull: Sumo Velocity 44 Speed 
90kgs 1рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
150kgs 3рХ1п 

Total: 6 Lifts

All Lifts 38

Notes:

 

  • Squat: Metals C44. 7th week with the SBD belt. Tied a wider stance but suit gave no pop went back to normal speed picked up.
     
  • Press: Comp Bench. Tried my old F6 46, tight to get on but touched with 115 and a slow 120 will use this on Monday.
     
  • Pull: Sumo Deadlift C44, Just 3 singles today.
     
  • Notes: Deload day of sorts just tweaking a a few things happy with my old 44 for todays deads.
     
  • Quote for the Week:

    "A Powerlifter does not give up what he loves, he finds the love in what he does."
    - OB1



OB1 

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Friday 17th August

(перестраивать) Rebuild

Micro-cycle 2 Week 13 Day 65

Squats: Super Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 2рХ1п 
160kgs 2рХ1п 
180kgs 1рХ1п 
200kgs 1рХ1п

Total: 12 Lifts 

Press: Bench Press OverLoad XL 
60kgs 3рХ1п 
80kgs 2рХ1п 
90kgs 1рХ1п 

Total: 6 Lifts 

Pull: Sumo 
Some technical stuff

All Lifts 18

Notes:

 

  • Squat: Secondary Day Super Cent 44, 13th week and last train before Monday. Just worked up to a single at 200kgs.
     
  • Press: Comp Bench Overload XL. Went up to a 90 in the overload for a single shoulder just feeling it a bit so left it there.
     
  • Pull: No pulls till the next cycle.
     
  • Notes: Micro-cycle 2 Week 13 a deload of sorts but not fully. Started a water cut on Wednesday did 3.5 litres yesterday 5 litres just playing around see how it goes. Weight not where I wanted it to be:wallbash: 

    Quote for the Month:

    "A Powerlifter does not give up what he loves, he finds the love in what he does."

     
  • - OB1



OB1 

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Monday 20th August

Sports Form Birthday

Micro-cycle 2 Week 14 Day 66

Squats: Super Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
140kgs 2рХ1п 
160kgs 1рХ1п 
180kgs 1рХ1п 
200kgs 1рХ1п 
220kgs 1рХ1п 
220kgs 1рХ1п 

Total: 10 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 2рХ1п 
80kgs 1рХ1п 
90kgs 1рХ1п 

Press: Bench Press F6 46
100kgs 1рХ1п 
110kgs 1рХ1п 
115kgs 1рХ1п 
120kgs 1рХ1п 

Total: 11 Lifts 

Pull: Sumo C 44 
90kgs 2рХ1п
110kgs 1рХ1п 
130kgs 1рХ1п 
150kgs 1рХ1п 
170kgs 1рХ1п 
190kgs 1рХ1п 
200kgs 1рХ1п 

Total: 8 Lifts

All Lifts 29

Notes:
 

  • Squat: Primary Day Super Cent C44, Test day today 1st rep at 220 was high so did again was hoping to go up but no spotters. Happy with the 220 though speed was a good 2nd attempt. 
     
  • Press: Comp Bench Overload XL Fury F6. 3rd day in this shirt but a lot better than the overcoats I was wearing before. Bum came up on the 120
     
  • Pull: Went ok ended up on a 200kg pull at 18 so pretty close to my max at this stage.
     
  • Notes: Micro-cycle 2 Week 14, Well this cycle done and dusted ended up with a 560 total which is ok not setting the world on fire but it is a good beginning and something to build on.

    Quote for the Month:

    "A Powerlifter does not give up what he loves, he finds the love in what he does."

    - OB1



OB1

 

 

 

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Monday 27th August

Jacked and Sometimes Tanned

Micro-cycle 3 Week 1 Day 1

Squats: Cent 44 
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 2рХ1п

Total: 17 Lifts 

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

Total: 12 Lifts

All Lifts 47

Notes:

 

  • Squat: Primary Day Cent C44, 1st day back after sports from day. Triples in the 44 Cent went up to 180 with a wider stance. Need to video to check how depth is. 
     
  • Press: Comp Bench Overload XL. did a double at 100 a lot tougher than I thought a 3rd was there but it would have been pretty slow.
     
  • Pull: C44 Sumo wider stance felt hard at 150kgs speed pretty slowed right down.
     
  • Notes: Micro-cycle 3 Week 1, A new cycle with a mixture of lifting 1 Primary equipped and and the rest building some muscle and strengthening those weak areas.

    Quote for the Month:

    "A Powerlifter does not give up what he loves, he finds the love in what he does."

    - OB1



OB1 

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