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Old Bull

Beaten Paths are For Beaten Men

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Wednesday 4th July 2007

ME Squats

Prehab

Pull Down Abs Straps

13 x 40kg

13 x 45kg

13 x 50kg

GoodMorning Squats

10 x 20kg x 2 Sets

5 x 40kg

5 x 60kg

5 x 80kg

5 x 90kg

5 x 100kg

5 x 110kg

5 x 120kg

3 x 130kg

Leg Press

8 x 6 plates

8 x 8 plates

8 x 10 plates

Belt Squat Pull Throughs

8 x 120lb

8 x 150lb

6 x 225lb

Reverse Hypers

8 x 100lb

8 x 140lb

8 x 165lb

Comments:

Well the back has not been this fried for a long time.

GM Squats will attack these after the Nats thats for sure. Have missed these or my back has.

See how I feel over the next couple of days

OB1 8)

"Keeping The Young Bulls Honest."

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Thursday 5th July 2007

XWOs

Adductors/ Abductors Purple

1 x 15 x 2 Sets

Russian Twists

1 x 8 x 2 Sets

Leg Raise

1 x 10 x 2 Sets

Front Squats

8 x 20kg

6 x 40kg

6 x 60kg

6 x 70kg

George's Hypers

8 x 70kg x 2 Sets

LPDs

10 x 40kg

10 x 50kg

10 x 60kg

Comments:

Back High/Low and Hammies were pretty tight after the GM Squats last night. Good loosen up today and also hit the Abs.

OB 8)

"Keeping The Young Bulls Honest."

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Friday 6th July 2007

ME Bench

Prehab

Isometric Holds

1 x 20 Seconds x 3 Sets

Rotators Mini

1 x 15 x 3 Sets

Scapular Press Ups

1 x 10 x 3 Sets

Bench Press

10 x 40kg

Bench Press Green Band

3 x 40kg

4 x 50kg

3 x 60kg

1 x 70kg

1 x 75kg Missed

Bench Singles

1 x 100kg

1 x 107.5kg

1 x 115kg

Bench Shirt 46 Fury New

4 Board 3 x 110kg

3 Board 3 x 120kg

2 Board 2 x 130kg

1 Board 1 x 140kg

Chest 1 x 140kg Good

Chest 1 x 145kg Lockout

Hammer Curls

13 x 30lb

13 x 40lb

Face Pulls Parallel Bar

13 x 30kg

13 x 40kg

Dips Lockouts

1 x 15 x 2 Sets

Comments:

Pretty happy with how the Raw and Shirt went tonite. Missed 115 last week and sort of struggled on 140 but tonite was clean.

Feeling a lot stronger and more comfortable in the new shirt.

OB1 8)

"Keeping The Young Bulls Honest."

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Saturday 7th July 2007

ME Deads

Prehab

Pull Down Abs

13 x 40kg

13 x 45kg

Rack Pulls 1st Pin Green Band Doubled 100kgs Tension at top

5 x 20kg

3 x 40kg

3 x 60kg

3 x 80kg

3 x 100kg

3 x 110kg

3 x 120kg Belt

3 x 130kg

1 x 140kg

1 x 150kg Straps

Rack Pulls 1st Pin

3 x 140kg

3 x 160kg

3 x 170kg

3 x 180kg

3 x 190kg

GHR

1 x 8 x 2 Sets

Reverse Hypers

10 x 100lb

10 x 140lb

Comments:

Rack Pulls were quite a experience, the bands just put so much tension on at the top it was difficult to lock out, if you were not fast off the blocks.

But the positive's were enormous, 2 weeks ago I did pulls from the same position and just got 170kg for 3. This height the plates are about 3" off the floor. This week after firing the CNS with the bands I hit 190kg for 3, maybe one more but that was enough.

Conclusion we are going to do a lot more Band work in the Deads leading up to and after the Nats.

It showed new areas that need more work body wise., one of the better sessions we have had Back wise for a long time.

OB1 8)

"Keeping The Young Bulls Honest."

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Sunday 8th July 2007

XWO

Pec Stretch

1 x 20 Seconds x 3 Sets

Hamstring Stretch

1 x 10 x 3 Sets

DB Side Bends

10 x 80lb

10 x 90lb

10 x 95lb Too tired to bend down to the 100s

Good Mornings

6 x 20kg

6 x 40kg

6 x 60kg

6 x 80kg

Clean High Pulls/Shrug 12" Box

3 x 70kg

3 x 100kg

3 x 130kg x 3 Sets

3 x 145kg x 3 Sets

Reverse Hypers

8 x 100lb x 3 Sets

Comments:

Was not as sore as I thought after yesterday but tomorrow is still to come. Just did a bit of loosen up work on the back and some pulls for speed.

OB 8)

"Keeping The Young Bulls Honest."

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Well this week was interesting in that the Bands on the Deads showed we still had heaps of work to do.

DE Bench 14 Sets

ME Squats 14 Sets

ME Bench 15 Sets

ME Deads 15 Sets

System got a bit taxed CNS wise this week Band Tensions were way up there, 100kgs on the Deads probably 40kg on the Bench maybe more it could be the last week of Bands. Too much for the CNS so will back off and introduce Chains leading up to the Nationals.

OB 8)

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nice journal....

What are your best ever lifts? and how old were you when you did them?or was that them at the begining?

:D cheers.

Hey O.

No those are the National Records in My Class I am a bit off those yet about a 140kgs off

NZ Records

Squat 245kg

Bench 172.5kg

Dead 275kg

Mine

Squat 210kg

Bench 135kg

Dead 210kg

I am 55 years old and these are my current lifts, all going well those will change at the Nats

OB 8)

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Monday 9th July 2007

DE/ Dynamic Effort Bench (Speed)

Prehab

Isometric Holds

1 x 20 seconds x 3 Sets

Scapular Press Ups

1 x 13 x 3 Sets

Rotators Minis

1 x 20 x 3 Sets

Pec stretch

1 x 20 seconds x 3 Sets

Pull Aparts Minis

1 x 20 x 3 Sets

Close Grip Bench Knees Up

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

3 x 90kg

3 x 100kg

1 x 105kg

Speed Bench Chains 32kg

3 x 40kg

3 x 60kg x 2 x 3 Sets 3 Grips

Bench 3 Board

3 x 100kg

3 x 110kg

3 x 120kg

3 x 125kg

Bench 4 Board

3 x 130kg

3 x 135kg

3 x 140kg

2 x 145kg

Bench 4 Board

13 x 110kg

DB Side Delt Raise

13 x 10lb

13 x 15lb x 2 Sets

Face Pulls Wide Grip

13 x 30kg x 3 Sets

Rope Tris Exts

13 x 90lb

13 x 100lb

13 x 110lb

Comments:

Good session tonite may have pushed the speed work with the chains.

Happy with the Board work, all in all a productive session. 5 to go before Nationals.

OB 8)

"Keeping The Young Bulls Honest."

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Tuesday 10th July 2007

XWOs/Rehab

Isometric Holds

1 x 20 Seconds x 3 Sets

Rotators Minis

1 x 20 x 2 Sets

JM Press Proper Version

8 x 20kg

8 x 25kg

8 x 30kg

5 x 40kg Should not have attempted this

Scapular Pull Downs

15 x 50kg x 2 Sets

15 x 60kg

Kelso Shrug Supported Row

10 x 40kg x 3 Sets

Face Pulls Chains

12 x 100lb

10 x 150lb

JMs were pretty nasty, only because we did them right. Thanks to Nate225 for posting Video.

http://www.powerhousegym.co.nz/gymforum ... hp?tid=685

On the item of Nasty had Phil S manipulate my hip then I suggested my shoulder silly move on my part. But very interesting as the symptom's I have quite a few are getting the same thing.

Over dominate front delts rounded shoulders not much flexibility hard to grip bar close in when squatting. Have a few stretches to help lead into nats then will look after it better Yeah Right.

OB 8)

"Keeping The Young Bulls Honest."

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Wednesday 11th July 2007

Max Effort Sqauts

Prehab

Pull Down Abs

13 x 40kg

13 x 45kg

Adductors Purple

1 x 20 x 3 Sets

Pec Stretch

1 x 20 Seconds x 3 Sets

Hip Stretch

1 x 15 Seconds x 2 Sets

Squats

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

3 x 120kg

3 x 140kg Belt

Squats Suit Bottom 44 Centurion

3 x 160kg

3 x 180kg

Squats Suit Straps Up

3 x 200kg

3 x 215kg

2 x 230kg

Hi Box Squats Suit Bottom

3 x 200kg

3 x 220kg

3 x 240kg

Good Mornings

5 x 60kg

5 x 80kg

3 x 100kg

Speed Deads Purple Band

3 x 40kg

3 x 90kg

3 x 130kg x 2 Sets

Reverse Hypers

8 x 100lb x 2 Sets

Comments:

Gave the new Speed Dead Platform a test run tonite should workout fine.

Felt a lot more comfortable with the 200+ today. Want to try and triple 230 before Nats, hope the depth is close by then. I have got the legs down a bit on the Centurion, just to get a bit more weight on me to get use to it.

Shoulder held up except for the Bar slipping as it got heavier.

Still pretty chuffed with todays effort.

OB 8)

"Keeping The Young Bulls Honest."

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nice journal....

What are your best ever lifts? and how old were you when you did them?or was that them at the begining?

:D cheers.

Hey O.

No those are the National Records in My Class I am a bit off those yet about a 140kgs off

NZ Records

Squat 245kg

Bench 172.5kg

Dead 275kg

Mine

Squat 210kg

Bench 135kg

Dead 210kg

I am 55 years old and these are my current lifts, all going well those will change at the Nats

OB 8)

sorry to be annoying... but I was meaning are you stronger now at 55yo or have you been stronger in the past? if so what were your best lifts?

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Thursday 12th July 2007

XWOs/Rehab

Adductors Purple

1 x 15 x 3 Sets

Hamstring Stretch

1 x 10 x 3 Sets

Belt Squat Pull Throughs

10 x 120lb

10 x 150lb

8 x 180lb

GHR

1 x 8 x 3 Sets

Reverse Hypers

8 x 100lb

8 x 140lb x 2 Sets

Pull Down Abs

13 x 40kg

13 x 45kg

Comments:

Ouch, Ouch, Ouch.

EVerything was tight tonite, but not now Hams Adds, Lower back. Over did the Adductors got cramp while doing the Hamstring Stretch.

OB 8)

"Keeping The Young Bulls Honest."

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Friday 13 July 2007

ME Max Effort Chest

Prehab

Isometric Holds

1 x 20 Seconds x 3 Sets

Scapular Press Ups

1 x 13 x 3 Sets

Ab Pull Downs

13 x 40kg

13 x 45kg

Bench Press

6 x 40kg x 2 Sets

6 x 60kf x 2 Sets

Bench Press + 42kg Chains

3 x 40kg x 2 Sets

3 x 60kg

3 x 70kg

3 x 80kg

1 x 90kg*

* Blew the 2nd

Bench Press Singles

1 x 100kg

1 x 110kg

1 x 117.5*

Blew That one Too

Bench Press Shirt 46 Fury

3 Board 3 x 120kg

2 Board 3 x 130kg

1 Board 1 x 140kg

Chest 1 x 140kg Hit Uprights

Chest 1 x 140kg

Chest 1 x 145kg

Bench 2 Board

2 x 145kg

Bench 4 Board

3 x 150kg

4 x 155kg

Masons

10 x 100lb x 3 Sets

Dips Lock Outs

1 x 15 x 3 Sets

Comments:

Pretty good session, Muffed a couple of lifts not set up properly. Still have a habit of being to far back on bench and hitting the uprights.

Shirt work was a lot better about 4 more sessions so should have it under control by then.

Happy all round.

OB 8)

"Keeping The Young Bulls Honest."

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Saturday 14th July 2007

ME Deads

Prehab

Hamstring Stretch

1 x 10 x 2 Sets

Pull Down Abs Straps

13 x 40kg

13 x 45kg

Deadlifts

3 x 70kg x 2 Sets

3 x 90kg

3 x 110kg

3 x 130kg

Dedalifts Suit 46 Centurion

3 x 150kg Straps Down

3 x 170kg Belt Straps Up

3 x 190kg

1 x 200kg

1 x 210kg

Defict Deadlifts 3" Box

3 x 70kg

3 x 120kg

3 x 140kg

3 x 160kgBelt

3 x 180kg

3 x 190kg

Rack Pulls Above Knee

3 x 60kg

3 x 100kg

3 x 120kg

3 x 140kg

3 x 160kg

3 x 180kg

3 x 200kg

6 x 220kg

Speed Deads Purple Band 50kg at Top

1 x 140kg x 10 Singles 10 seconds rest.

Reverse Hypers

8 x 100lb

8 x 140lb

Comments:

One of my better DeadZone sessions for a while. The hip work is starting to pay off, as the pain did not come in till 200kg. So injuries should be 70% better by the Nats maybe more.

OB 8)

"Keeping The Young Bulls Honest."

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Sunday 15th July 2007

XWO Extra Work Outs

Pull Down Abs

13 x 40kg

13 x 45kg x 2 Sets

Hamstring Stretch

1 x 10 x 3 Sets

Clean High Pulls/Shrug 9" Box

3 x 70kg x 2 Sets

3 x 100kg x 2 Sets

3 x 130kg x 2 Sets****

GHR

1 x 10 x 3 Sets

Reverse Hypers

8 x 100lb

8 x 140lb x 2 Sets

Comments:

Back started to come alive at the Clean Pulls so just backed it off and just did hammies and hypers. Felt alright at the start but started to glow in the middle.

OB 8)

"Keeping The Young Bulls Honest."

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This week was quite a productive week, sets were high and intensity good. Recovery sessions are helping heaps.

Bench Monday 21 Sets

Squtas Wednesday 15 Sets

Bench Friday 21 Sets

Deads Saturday 34 Sets Welcome to the Dead Zone

Stay Strong

OB 8)

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nice journal....

What are your best ever lifts? and how old were you when you did them?or was that them at the begining?

:D cheers.

Hey O.

No those are the National Records in My Class I am a bit off those yet about a 140kgs off

NZ Records

Squat 245kg

Bench 172.5kg

Dead 275kg

Mine

Squat 210kg

Bench 135kg

Dead 210kg

I am 55 years old and these are my current lifts, all going well those will change at the Nats

OB 8)

sorry to be annoying... but I was meaning are you stronger now at 55yo or have you been stronger in the past? if so what were your best lifts?

Not annoying O

Far Stronger Now, these lifts are competition lifts so below parallel Squat, and a pause on the Bench, and Shoulders and Legs back locked in the Deadlift.

The lifts I did when I was young would have been ugly no form no depth. Would have considered myself strong then, but I did not Max Out much.

Strength is a time thing, the longer you are in it, the Stronger you get, bit like BB the more years you train the Bigger you get.

Stay StrongOB 8)

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Monday 16th July 2007

DE Bench

Prehab

Isometric Press Up Holds

1 x 30Seconds x 3 Sets

Scapular Press Ups

1 x 13 x 3 Sets

Rotators Minis

1 x 20 x 3 Sets

Decline Bench

10 x 20kg

5 x 40kg

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

5 x 100kg

Speed Bench Purple Band

3 x 60kg x 2

3 x 60kg x 2 x 3 Sets

4 Board Shirt Old 46

5 x 100kg

5 x 115kg

5 x 130kg

5 x 145kg

5 x 160kg

3 x 170kg

1 x 180kg Missed Lockout

2 x 180kg

Standing DB Shoulder Press

10 x 30lb

10 x 40lb

Dips Lockouts

1 x 15 x 2 Sets

Face Pulls Chains

15 x 100lb x 2 Sets

Masons

15 x 100lb

15 x 130lb

Comments:

Well tonite was a night of interest, 180kg x 2 on the 4 Board a new PB blasted everything else that I have done in the 3 to 5 Board, by 20kgs.

So pretty chuffed with that, must be the water.

OB 8)

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XWOs

Pull Down Abs

13 x 40kg

13 x 45kg

Isometric Press Up Holds

1 x 30 Seconds x 2 Sets

Scapular Press Ups

1 x 13 x 2 Sets

Scapular Pull Downs

15 x 50kg

15 x 60kg

JM Press

8 x 20kg

8 x 30kg

8 x 35kg

Kelso Shrugs Supported Row

10 x 40kg

12 x 40kg

Piston Push Downs Purple Band

Kneeling/Standing

60/40

50/40

Pec/Shoulder Stretch

1 x 25 Seconds x 2 Sets

Comments:

Just a little blow out after yesterdays Bench session, tris fell a bit tight, shoulders little niggle after the 4 Board session.

All Good

OB 8)

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looking strong all round man. keep it up !! :twisted:

Cheers Jono 2 weeks left and am starting to get tight all over be good when the break comes. A week off then the Comp.

OB 8)

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