Old Bull Posted July 15, 2007 Author Report Share Posted July 15, 2007 Wednesday 4th July 2007ME SquatsPrehabPull Down Abs Straps13 x 40kg 13 x 45kg13 x 50kgGoodMorning Squats10 x 20kg x 2 Sets5 x 40kg5 x 60kg5 x 80kg5 x 90kg5 x 100kg5 x 110kg5 x 120kg3 x 130kgLeg Press8 x 6 plates8 x 8 plates8 x 10 platesBelt Squat Pull Throughs8 x 120lb8 x 150lb6 x 225lbReverse Hypers8 x 100lb8 x 140lb8 x 165lbComments: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 daysOB1 8) "Keeping The Young Bulls Honest." Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 15, 2007 Author Report Share Posted July 15, 2007 Thursday 5th July 2007XWOsAdductors/ Abductors Purple1 x 15 x 2 SetsRussian Twists1 x 8 x 2 SetsLeg Raise1 x 10 x 2 SetsFront Squats8 x 20kg6 x 40kg6 x 60kg6 x 70kgGeorge's Hypers8 x 70kg x 2 SetsLPDs10 x 40kg10 x 50kg10 x 60kgComments: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." Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 15, 2007 Author Report Share Posted July 15, 2007 Friday 6th July 2007ME BenchPrehabIsometric Holds1 x 20 Seconds x 3 SetsRotators Mini1 x 15 x 3 SetsScapular Press Ups1 x 10 x 3 SetsBench Press10 x 40kg Bench Press Green Band3 x 40kg4 x 50kg3 x 60kg1 x 70kg1 x 75kg MissedBench Singles1 x 100kg1 x 107.5kg1 x 115kgBench Shirt 46 Fury New4 Board 3 x 110kg3 Board 3 x 120kg2 Board 2 x 130kg1 Board 1 x 140kgChest 1 x 140kg GoodChest 1 x 145kg LockoutHammer Curls13 x 30lb13 x 40lbFace Pulls Parallel Bar13 x 30kg13 x 40kgDips Lockouts1 x 15 x 2 SetsComments: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." Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 15, 2007 Author Report Share Posted July 15, 2007 Saturday 7th July 2007ME DeadsPrehabPull Down Abs13 x 40kg13 x 45kgRack Pulls 1st Pin Green Band Doubled 100kgs Tension at top5 x 20kg3 x 40kg3 x 60kg3 x 80kg3 x 100kg3 x 110kg3 x 120kg Belt3 x 130kg1 x 140kg1 x 150kg StrapsRack Pulls 1st Pin3 x 140kg3 x 160kg3 x 170kg3 x 180kg3 x 190kgGHR1 x 8 x 2 SetsReverse Hypers10 x 100lb10 x 140lbComments: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." Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 15, 2007 Author Report Share Posted July 15, 2007 Sunday 8th July 2007XWOPec Stretch1 x 20 Seconds x 3 SetsHamstring Stretch1 x 10 x 3 SetsDB Side Bends10 x 80lb10 x 90lb10 x 95lb Too tired to bend down to the 100sGood Mornings6 x 20kg6 x 40kg6 x 60kg6 x 80kgClean High Pulls/Shrug 12" Box3 x 70kg3 x 100kg3 x 130kg x 3 Sets3 x 145kg x 3 SetsReverse Hypers8 x 100lb x 3 SetsComments: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." Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 15, 2007 Author Report Share Posted July 15, 2007 Well this week was interesting in that the Bands on the Deads showed we still had heaps of work to do.DE Bench 14 SetsME Squats 14 SetsME Bench 15 SetsME Deads 15 SetsSystem 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) Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 15, 2007 Report Share Posted July 15, 2007 nice journal....What are your best ever lifts? and how old were you when you did them?or was that them at the begining? cheers. Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 15, 2007 Author Report Share Posted July 15, 2007 nice journal....What are your best ever lifts? and how old were you when you did them?or was that them at the begining? cheers.Hey O.No those are the National Records in My Class I am a bit off those yet about a 140kgs offNZ RecordsSquat 245kgBench 172.5kgDead 275kgMineSquat 210kgBench 135kgDead 210kgI am 55 years old and these are my current lifts, all going well those will change at the NatsOB 8) Quote Link to comment Share on other sites More sharing options...
jono Posted July 16, 2007 Report Share Posted July 16, 2007 nice work man. good to see your training so hard :twisted: :grin: Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 16, 2007 Author Report Share Posted July 16, 2007 nice work man. good to see your training so hard :twisted: :grin:Cheers Jono.Got to Keep these Young Bulls HonestOB 8) Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 16, 2007 Author Report Share Posted July 16, 2007 Will put up last weeks training and I will be pretty well up to date.Stay StrongOB 8) Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 16, 2007 Author Report Share Posted July 16, 2007 Monday 9th July 2007DE/ Dynamic Effort Bench (Speed)PrehabIsometric Holds1 x 20 seconds x 3 SetsScapular Press Ups1 x 13 x 3 SetsRotators Minis1 x 20 x 3 SetsPec stretch1 x 20 seconds x 3 SetsPull Aparts Minis1 x 20 x 3 SetsClose Grip Bench Knees Up10 x 20kg5 x 40kg5 x 60kg5 x 80kg3 x 90kg3 x 100kg1 x 105kgSpeed Bench Chains 32kg3 x 40kg3 x 60kg x 2 x 3 Sets 3 GripsBench 3 Board3 x 100kg3 x 110kg3 x 120kg3 x 125kgBench 4 Board3 x 130kg3 x 135kg3 x 140kg2 x 145kgBench 4 Board13 x 110kgDB Side Delt Raise13 x 10lb13 x 15lb x 2 SetsFace Pulls Wide Grip13 x 30kg x 3 SetsRope Tris Exts13 x 90lb13 x 100lb13 x 110lbComments: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." Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 16, 2007 Author Report Share Posted July 16, 2007 Tuesday 10th July 2007XWOs/RehabIsometric Holds1 x 20 Seconds x 3 SetsRotators Minis1 x 20 x 2 SetsJM Press Proper Version8 x 20kg8 x 25kg8 x 30kg5 x 40kg Should not have attempted thisScapular Pull Downs15 x 50kg x 2 Sets15 x 60kgKelso Shrug Supported Row10 x 40kg x 3 SetsFace Pulls Chains12 x 100lb10 x 150lbJMs were pretty nasty, only because we did them right. Thanks to Nate225 for posting Video.http://www.powerhousegym.co.nz/gymforum ... hp?tid=685On 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." Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 16, 2007 Author Report Share Posted July 16, 2007 Wednesday 11th July 2007Max Effort SqautsPrehabPull Down Abs13 x 40kg13 x 45kgAdductors Purple1 x 20 x 3 SetsPec Stretch1 x 20 Seconds x 3 SetsHip Stretch1 x 15 Seconds x 2 SetsSquats10 x 20kg5 x 40kg5 x 60kg5 x 80kg5 x 100kg3 x 120kg3 x 140kg BeltSquats Suit Bottom 44 Centurion3 x 160kg3 x 180kgSquats Suit Straps Up3 x 200kg3 x 215kg2 x 230kgHi Box Squats Suit Bottom3 x 200kg3 x 220kg3 x 240kgGood Mornings5 x 60kg5 x 80kg3 x 100kgSpeed Deads Purple Band3 x 40kg3 x 90kg3 x 130kg x 2 SetsReverse Hypers8 x 100lb x 2 SetsComments: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." Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 16, 2007 Report Share Posted July 16, 2007 nice journal....What are your best ever lifts? and how old were you when you did them?or was that them at the begining? cheers.Hey O.No those are the National Records in My Class I am a bit off those yet about a 140kgs offNZ RecordsSquat 245kgBench 172.5kgDead 275kgMineSquat 210kgBench 135kgDead 210kgI am 55 years old and these are my current lifts, all going well those will change at the NatsOB 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? Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 16, 2007 Author Report Share Posted July 16, 2007 Thursday 12th July 2007XWOs/RehabAdductors Purple1 x 15 x 3 SetsHamstring Stretch1 x 10 x 3 SetsBelt Squat Pull Throughs10 x 120lb10 x 150lb8 x 180lbGHR1 x 8 x 3 SetsReverse Hypers8 x 100lb8 x 140lb x 2 SetsPull Down Abs13 x 40kg13 x 45kgComments: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." Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 16, 2007 Author Report Share Posted July 16, 2007 Friday 13 July 2007ME Max Effort ChestPrehabIsometric Holds1 x 20 Seconds x 3 SetsScapular Press Ups1 x 13 x 3 SetsAb Pull Downs13 x 40kg13 x 45kgBench Press6 x 40kg x 2 Sets6 x 60kf x 2 SetsBench Press + 42kg Chains3 x 40kg x 2 Sets3 x 60kg3 x 70kg3 x 80kg1 x 90kg** Blew the 2nd Bench Press Singles1 x 100kg1 x 110kg1 x 117.5*Blew That one TooBench Press Shirt 46 Fury3 Board 3 x 120kg2 Board 3 x 130kg1 Board 1 x 140kgChest 1 x 140kg Hit UprightsChest 1 x 140kg Chest 1 x 145kg Bench 2 Board2 x 145kgBench 4 Board3 x 150kg4 x 155kgMasons10 x 100lb x 3 SetsDips Lock Outs1 x 15 x 3 SetsComments: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." Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 16, 2007 Author Report Share Posted July 16, 2007 Saturday 14th July 2007ME DeadsPrehabHamstring Stretch1 x 10 x 2 SetsPull Down Abs Straps13 x 40kg13 x 45kgDeadlifts3 x 70kg x 2 Sets3 x 90kg3 x 110kg3 x 130kgDedalifts Suit 46 Centurion3 x 150kg Straps Down3 x 170kg Belt Straps Up3 x 190kg1 x 200kg1 x 210kgDefict Deadlifts 3" Box3 x 70kg3 x 120kg3 x 140kg3 x 160kgBelt3 x 180kg3 x 190kgRack Pulls Above Knee3 x 60kg3 x 100kg3 x 120kg3 x 140kg3 x 160kg3 x 180kg3 x 200kg6 x 220kgSpeed Deads Purple Band 50kg at Top1 x 140kg x 10 Singles 10 seconds rest.Reverse Hypers8 x 100lb8 x 140lbComments: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." Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 16, 2007 Author Report Share Posted July 16, 2007 Sunday 15th July 2007XWO Extra Work OutsPull Down Abs13 x 40kg13 x 45kg x 2 SetsHamstring Stretch1 x 10 x 3 SetsClean High Pulls/Shrug 9" Box3 x 70kg x 2 Sets3 x 100kg x 2 Sets3 x 130kg x 2 Sets****GHR1 x 10 x 3 SetsReverse Hypers8 x 100lb8 x 140lb x 2 SetsComments: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." Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 16, 2007 Author Report Share Posted July 16, 2007 This week was quite a productive week, sets were high and intensity good. Recovery sessions are helping heaps.Bench Monday 21 SetsSqutas Wednesday 15 SetsBench Friday 21 SetsDeads Saturday 34 Sets Welcome to the Dead ZoneStay StrongOB 8) Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 16, 2007 Author Report Share Posted July 16, 2007 nice journal....What are your best ever lifts? and how old were you when you did them?or was that them at the begining? cheers.Hey O.No those are the National Records in My Class I am a bit off those yet about a 140kgs offNZ RecordsSquat 245kgBench 172.5kgDead 275kgMineSquat 210kgBench 135kgDead 210kgI am 55 years old and these are my current lifts, all going well those will change at the NatsOB 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 OFar 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) Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 17, 2007 Author Report Share Posted July 17, 2007 Monday 16th July 2007DE BenchPrehabIsometric Press Up Holds1 x 30Seconds x 3 SetsScapular Press Ups1 x 13 x 3 SetsRotators Minis1 x 20 x 3 SetsDecline Bench10 x 20kg5 x 40kg5 x 60kg5 x 70kg5 x 80kg5 x 90kg5 x 100kgSpeed Bench Purple Band3 x 60kg x 23 x 60kg x 2 x 3 Sets4 Board Shirt Old 465 x 100kg5 x 115kg5 x 130kg5 x 145kg5 x 160kg3 x 170kg1 x 180kg Missed Lockout2 x 180kgStanding DB Shoulder Press10 x 30lb10 x 40lbDips Lockouts1 x 15 x 2 SetsFace Pulls Chains15 x 100lb x 2 SetsMasons15 x 100lb15 x 130lbComments: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) Quote Link to comment Share on other sites More sharing options...
jono Posted July 17, 2007 Report Share Posted July 17, 2007 looking strong all round man. keep it up !! :twisted: Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 17, 2007 Author Report Share Posted July 17, 2007 XWOsPull Down Abs13 x 40kg13 x 45kgIsometric Press Up Holds1 x 30 Seconds x 2 SetsScapular Press Ups1 x 13 x 2 SetsScapular Pull Downs15 x 50kg15 x 60kgJM Press8 x 20kg8 x 30kg8 x 35kgKelso Shrugs Supported Row10 x 40kg12 x 40kgPiston Push Downs Purple BandKneeling/Standing60/4050/40Pec/Shoulder Stretch1 x 25 Seconds x 2 SetsComments:Just a little blow out after yesterdays Bench session, tris fell a bit tight, shoulders little niggle after the 4 Board session.All GoodOB 8) Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 17, 2007 Author Report Share Posted July 17, 2007 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) Quote Link to comment Share on other sites More sharing options...
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