Beaten Paths are For Beaten Men

[Varven]

OB,

Nice to see those bench numbers, been a while since Ive seen your journal, but my what a change from those 90k benches that were giving you grief a few months ago !

Nice going all around, and deads too !

Have you set targets past your pb's in training for the meet ?

Looking forward to pics and videos !

[Old Bull]

OB,

Nice to see those bench numbers, been a while since Ive seen your journal, but my what a change from those 90k benches that were giving you grief a few months ago !

Nice going all around, and deads too !

Have you set targets past your pb's in training for the meet ?

Looking forward to pics and videos !

Hey V,

Yeah, the shoulder is still playing up but I am working around it, you know the rules keep away from the Physios and clowns that say don't lift you arm up and don't train. Getting a lot more stability in it for pushing just Squats where it gets aggravated. Trying to qualify for the Commonwealth Champs at the end of the year about 30kgs off the total all going well should do it.

Hows Oz and Training.

Stay Strong

OB 8)

[Old Bull]

Max Effort Squats

Prehab

Pull Down Abs

13 x 40kg

13 x 45kg

Hamstring Stretch

1 x 10 x 2 Sets

Hip Flexor

1 x 15 Seconds x 2 Sets

Pec/Shoulder Stretch

1 x 20 Seconds x 3 Sets

Squats

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

3 x 140kg Belt

3 x 160kg

Squats Suit Bottom 44 Centurion

3 x 180kg

Squats Centurion Straps Up

3 x 200kg

3 x 215kg

1 x 230kg High

1 x 230kg Better

1 x 230kg Better

1 x 200kg Good Clean Fast

Box Squats Parallel Green Band 70kgs at Top

3 x 100kg

3 x 120kg

3 x 130kg

Speed Deads Purple Band 50kg at Top

3 x 100kg

3 x 130kg x 2 Sets

Reverse Hypers

8 x 100lb

8 x 140lb x 2 Sets

Comments:

Session went pretty well till I got to the 230kg. 1st rep lost hand position bar slipped pushed me forward racked it. Did it again but took a bit out of me so a bit high. Rested, the next one more control better depth. 3rd the best of the three but still a bit high about 2". Dropped weight to 200kg pulled legs of suit up good clean and below parallel.

Back is a bit fried now so a big rest till Deads on Saturday.

OB 8)

[Old Bull]

Ab Pull Downs

10 x 40kg

13 x 45kg x 2 Sets

Adductors Purple Band

1 x 15 x 3 Sets

Hamstring Stretch

1 x 10 x 3 Sets

Belt Squat Pull Throughs Straight Bar

10 x 120lb x 3 Sets

GHRs

1 x 10 x 3 Sets

Reverse Hypers

10 x 100lb x 3 Sets

Comments:

Pretty tight and a bit sore from last night so more of a rehab workout than anything else. Felt a lot better after I had finished.

OB 8)

[Old Bull]

Prehab

Pull Down Abs

13 x 40kg

13 x 45kg x 2 Sets

Rotators Minis

1 x 20 x 2 3 Sets

Scapular Press Ups

1 x 13 x 3 Sets

Isometric Holds

1 x 30 Seconds x 3 Sets

Bench Press

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

4 x 100kg

Bench Press Shirt New Fury

4 Board 3 x 110kg

3 Board 3 x 120kg

2 Board 2 x 130kg

1 Board 1 x 140kg

Chest 1 x 145kg Lock out

Bench Press 2 Board

3 x 130kg

3 x 135kg

Face Pulls

13 x 35kg x 3 Sets

JM Press

8 x 20kg

8 x 30kg

8 x 35kg

Hammer Curls

13 x 30lb

13 x 40lb

13 x 45lb

Comments:

Well sort of faded a bit tonite, got to the 2 board expected to do some damage. But nobody home, still good indication of where I am at anyway.

Have 2 more sessions, so not big sessions, short but intense.

OB 8)

[AK]

Got 145 huh \:D/ awesome :nod: .... You will wipe out that CD record on your next time around!!!!

[Old Bull]

Got 145 huh \:D/ awesome :nod: .... You will wipe out that CD record on your next time around!!!!

Hope So

You what the refs are like :pfft:

OB 8)

[Old Bull]

Prehab

Pull Down Abs

13 x 40kg

13 x 45kg x 2 Sets

Hamstring Stretch

1 x 10 x 3 Sets

Hip/Flexors

1 x 15 Seconds x 3 Sets

Deadlift

3 x 70kg

3 x 90kg

3 x 120kg

3 x 140kg

Deadlift Suit Old 46 Ceturion

1 x 160kg

1 x 180kg

1 x 195kg Setup

1 x 195kg

1 x 210kg Setup

1 x 210kg

1 x 220kg Nobody Home

Speed Deads Green Band

3 x 70kg

3 x 80kg

3 x 90kg

3 x 100kg

Rack Pulls Above Knee

3 x 100kg

3 x 140kg

3 x 160kg

3 x 180kg

Reverse Hypers

10 x 100lb

10 x 140lb

10 x 165lb

10 x 187lb

Comments:

Pretty taxed today, I think last weeks big session took it out of us today. So did not try and push it to hard today. Just went up to a comfortable weight without to much pressure.

One more session to go, so no need to push it.

OB 8)

[Old Bull]

Rehab

Adductors Purple

1 x 15 x 3 Sets

Hamstring Stretch

1 x 10 x 3 Sets

Hip/Flexors

1 x 15 seconds x 3 Sets

XWOs

Pull Down Abs

13 x 40kg

13 x 45kg

13 x 50kg

High Pulls 9" Box Shrug at Top

3 x 100kg x 2 Sets

3 x 130kg x 2 Sets

High Pulls 6" Box Shrug

3 x 130kg x 2 Sets

Reverse Hypers

10 x 140lb

10 x 160lb x 2 Sets

Comments:

Just a strectch out and hip work after yesterdays session.

Some assist high pulls work to hit the part of the back we missed yesterday. Like I need that part of my back to be sore to.

OB 8)

[Old Bull]

Prehab

Isometric Press Up Holds

1 x 30 Seconds x 3 Sets

Rotators Minis

1 x 20 x 3 Sets

Scapular Press Ups

1 x 13 x 3 Sets

Close Grip Bench

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 90kg

Bench Press

1 x 100kg

Bench Press Shirt Session

3 Board 3 x 110kg

2 Board 2 x 120kg

1 board 1 x 130kg

Chest 1 x 135 Good

Chest 1 x 140kg Ugly

Chest 1 x 145kg Lockout

Bench 3 Board

3 x 120kg

Bench 5 Board

3 x 140kg

3 x 152.5kg

1 x 167.5kg

1 x 170kg

1 x 175kg Missed

WSB DB Tris

10 x 25lb

10 x 35lb

10 x 45lb

Seated Rows V Handle

10 x 50kg

10 x 60kg x 2 Sets

Masons Bent Over

15 x 110lb

15 x 130lb

10 x 150lb

LPDs

10 x 45kg

10 x 50kg x 2 Sets

Comments:

Felt a bit off tonite after Fridays session. Trouble with shirt up around my neck so was not quite happy with shirt work.

The Raw 5 Board work made up for it, beat my shirted 5 board by 10kgs so tris a picking up.

Finished off with some Back and Tri work.

One more Bench Session to go.

OB1 8)

[Old Bull]

DE Squats & Deads

Prehab

Pull Down Abs

13 x 40kg

13 x 45kg

Adductors Purple

1 x 20 x 2 Sets

X Band Walks

1 x 7 x 2 Sets

Pec Stretch

1 x 25 Seconds x 3 Sets

Box Squats Parallel

10 x 20kg x 2 Sets

5 x 40kg x 2 Sets

5 x 60kg

5 x 80kg

3 x 100kg x 3 Sets

Speed Deadlifts Purple Band

3 x 70kg x 2 Sets

3 x 100kg x 2 Sets

1 x 130kg x 3 Sets

Reverse Hypers

10 x 100lb x 2 Sets

Comments:

Quick blow out before Fridays Openers.

OB1 8)

[Mike Zero]

Looking good OB, best of luck.

[Old Bull]

Looking good OB, best of luck.

Thanks MZ

OB 8)

[Old Bull]

Hip Flexors

1 x 20 Seconds x 2 Sets

Pull Down Abs

15 x 40kg

13 x 45kg

Dynamic Cruches Purple

1 x 8 x 2 Sets

X Band Walks

1 x 8 x 2 Sets

GHR

1 x 12 x 2 Sets

Reverse Hypers

12 x 100lb x 2 Sets

Isometric Press Up Holds

1 x 30 Seconds x 2 Sets

Scapular Pull Downs

15 x 50kg

15 x 60kg

Piston Push Downs

70/47

60/40

Comments:

Gave the body a bit of a stretch out after doing Chest and Legs on consecutive days. Things seem a little better might just do some core and stretching tomorrow.

OB 8)

[Varven]

OB,

Would love to hear more about the piston push downs and the scapular pull downs/push downs.

Havent been training much, finding it pretty hard to with such long working days here.. hopefully things will change soon.

[Old Bull]

OB,

Would love to hear more about the piston push downs and the scapular pull downs/push downs.

Havent been training much, finding it pretty hard to with such long working days here.. hopefully things will change soon.

Hey V,

Good to hear from you, money talks so make hay while the sun shines.

Piston Push Downs:

Are a Dave Tate exercise. Loop two purple bands over a cable cross over choked at the top. Then put both hands in each band drop and down to your knees. Keeping upright do a tricep press down one side at a time to failure, then stand up and carry on to failure again. For me it is around 70 kneeling to 40-50 standing, sometimes you just fade real easy on the second set.

Scapular Press Ups:

It is like doing a press up except you do not bend the elbows, it is performed like a shrug. Good for winged scapulars, which I have but the main use is to hit the rhomboids.

Scapular Pull Downs:

It is exactly like a pull down except you keep your arms straight and pull down with your shoulders and back scapular.

The Isometric Press Up Holds:

You need to do this on a couple of boxes. We do them on the foot rests of a Leg Raise/ Dip unit. Go into a deep press up till tris, back and everything else has tightened up and hold for twenty seconds. You should feel the similar position in the bottom part of the bench, and more so in your shoulder joint, rotator. This is very good for strengthening that area.

Because of alll the heavy front delt work Via Deads and Bench, we get a rounded shoulder effect. These Scapular exercises are 2 fold they hit the Rhombs but also straighten the rounding.

I use them as a rehab the next day but because of my ongoing shoulder injury i do some before training. The Pistons can be used as a Asssis exercise or XWO the next day. Gives a pretty good pump in the tris.

OB 8)

[Pseudonym]

Scapular Press Ups:

It is like doing a press up except you do not bend the elbows, it is performed like a shrug. Good for winged scapulars, which I have but the main use is to hit the rhomboids.

I want to try these. I'm picturing you lying on your back with your arms straight up in the air, pushing back down into the ground with your shoulders. Is that right?

[poos_n_wees]

I want to try these. I'm picturing you lying on your back with your arms straight up in the air, pushing back down into the ground with your shoulders. Is that right?

Shoulder Savers: Part 1

Tis the first video set, bout a third of the way down the article

[Pseudonym]

*bookmarks*

Poos, you're brilliant!

[Old Bull]

Sorry Guys,

Should have put the links up thanks P&W

Pistons Push Downs

http://asp.elitefts.com/qa/default.asp? ... 13&tid=101

Scapular Plane Lateral Raise

http://www.t-nation.com/readArticle.do?id=1055409

Isometric Press Up Holds

http://www.t-nation.com/readArticle.do?id=1153915

OB 8)

[Old Bull]

Prehab

PUll Down Abs

13 x 40kg

13 x 45kg

Adductors Purple

1 x 15 x 2 Sets

Hamstring Stretch

1 x 10 x 2 Sets

Hip Flexors

1 x 15 Seconds x 2 Sets

Pec Stretch

1 x 25 Seconds x 4 Sets

Squats

10 x 20kg

5 x 40kg

5 x 60kg

3 x 80kg

3 x 100kg

3 x 120kg

2 x 140kg Belt

Squat Suit 44 Centurion

3 x 160kg Straps Down

2 x 180kg Straps Up

1 x 200kg Opener Good Depth

1 x 210kg Bit High

Deadlifts

3 x 70kg

3 x 120kg

2 x 140kg

1 x 170kg

1 x 195kg Opener

1 x 210kg

Reverse Hypers

8 x 140lb

8 x 165lb

8 x 187lb

Dynamic Crunch Green Band

1 x 8 x 5 Second Holds x 3 Sets

Comments:

Pretty good session tonite. Worked up to my openers 200kg Squat and 195kg Dead. Did 1 more set did not push it both felt good. Depth on second squat was a bit high but sort of rushed that one, will be good on comp day.

One highlight tonite was that it only took me till 160kgs before I got my hands in the right position for Squatting, usually it is not till 200kg

Did a bit of Rehab/Massage on the shoulder and hip after lifting, seems to be getting better, should hold out for comp.

OB1 8)

[AK]

[Comments:

Pretty good session tonite. Worked up to my openers 200kg Squat and 195kg Dead. Did 1 more set did not push it both felt good. Depth on second squat was a bit high but sort of rushed that one, will be good on comp day.

OB1 8)

Looked good OB.... your 210 was close, looked like " No sweat " .... should be easy at nationals.

[Old Bull]

[Comments:

Pretty good session tonite. Worked up to my openers 200kg Squat and 195kg Dead. Did 1 more set did not push it both felt good. Depth on second squat was a bit high but sort of rushed that one, will be good on comp day.

OB1 8)

Looked good OB.... your 210 was close, looked like " No sweat " .... should be easy at nationals.

Cheers AK

OB 8)

[Old Bull]

Prehab

Isometric Press Up Holds

1 x 30 Seconds x 2 Sets

Scapular Press Ups

1 x 13 x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

Ab Pull Downs

13 x 30kg

13 x 40kg

Bench Speed Purple Band

10 x 20kg x 2 Sets

3 x 40kg x 2

3 x 60kg x 3 x 3 Sets

Bench Press

3 x 70kg

3 x 80kg

1 x 90kg

Bench Shirt

3 Board 3 x 100kg

2 Board 2 x 110kg

1 Board 1 x 120kg

Chest 1 x 130kg

Chest 1 x 135kg

2 Board 2 x 135kg

Face Pulls

13 x 100lb x 2 Sets

Straight Arm Lat Pull Downs

13 x 100lb x 2 Sets

Tricep Push Downs

13 x 100lb x 2 Sets

Comments:

Well went better than I thought, have had a few not so good bench sessions these last 3 weeks. So it was good to get 2 clean lifts, the second at 135 put the bar a bit more forward tried to drive straight not as good as the first. But a good workout anyway, so just a rehab and light session in the middle of the week and that's it.

OB1 8)

[Old Bull]

Dynamic Crunch Green Band

1 x 5 x 3 Sets

Hamstring Stretch

1 x 10 x 3 Sets

Ab Pull Downs

13 x 100lb x 3 Sets

Hip Flexor Stretch

1 x 15 Seconds x 3 Sets

X Band Walks Purple

1 x 8 Steps x 3 Sets

Isometric Press Up Holds

1 x 30 Seconds x 3 Sets

Scapular Press Ups

1 x 13 x 3 Sets

Face Pulls Chains

13 x 100lb x 3 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

Commets:

Feeling testy all over so did some Stretch, Core and Rehab.

OB 8)