Jump to content
NZ's bodybuilding, strength and fitness community
Old Bull

Beaten Paths are For Beaten Men

Recommended Posts

Adductors Purple

1 x 20 x 2 Sets

Hip Flexor Stretch

1 x 20 Seconds x 2 Sets

Pec stretch

1 x 30 Seconds x 3 Sets

Squats

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

Rotators Minis

1 x 20 x 3 Sets

Bench

10 x 20kg

5 x 40kg

5 x 50kg

5 x 60kg

Speed Deads Purple Band

3 x 70kg x 3 Sets

Comments:

Just a loosen up and Blood Flush.

OB1 8)

Share this post


Link to post
Share on other sites

Competition Day

Weighed myself on saturday, 98.4 (216.48lb) so feed the machine. Sunday weigh before comp after 2 meals weight 99.5kgs (218.9lb).

Lifts

Squat 200kg took three attempts too high the first 2.

Bench 137.5kg

Deadlift 215kg

Toatl 552.5kg

Sort of happy with the result needed a 220kg Squat and the other lifts that I got to Qualify for the Commonwealth Games at the end of the Year 565kgs.

3 "PBs" Bench, Dead, and Total so not so bad but Never Enough. :cry:

Back training on Tuesday light stuff bit battered and bruised so good to get some blood flowing.

OB 8)

Share this post


Link to post
Share on other sites
Oh, hard as luck about the Squat! Next year, eh?

Good luck for your next phase of training and goals.

Probably see you in October. :)

No Mate Never Give Up Never Quit.

Will do another Qualifier if i have to. There is one in Auckland in September.

OB 8)

Share this post


Link to post
Share on other sites

Upper Body

Ab Crunch Green Band

1 x 5 x 3 Sets

Rotators Minis

1 x 20 x 3 Sets

Bench Press

10 x 20kg

10 x 40kg

10 x 60kg x 3 Sets

Supported Row

10 x 20kg

10 x 30kg x 3 Sets

21s

10 x 15kg x 4 Sets

LPDs

10 x 50kg x 4 Sets

DB Lat Side Raise

10 x 15lb x 4 Sets

Masons

10 x 100lb x 4 Sets

Face Pulls

10 x 30kg x 4 Sets

Plate Raise

10 x 15kg x 4 Sets

Tricep Dips

1 x 10 x 4 Sets

Comments:

Whats with this Cardio stuff my body was shaking at 8 reps :evil: Had to count to 5 twice

OB 8)

Share this post


Link to post
Share on other sites

OB, Great work on the meet.

Even if totals didnt make, the fact that you got 3 pbs is enough !

Isnt that what you told me a long time ago:

as long as on that day you are happy with what you do and beat yourself, you have won another battle !!

Share this post


Link to post
Share on other sites
OB, Great work on the meet.

Even if totals didnt make, the fact that you got 3 pbs is enough !

Isnt that what you told me a long time ago:

as long as on that day you are happy with what you do and beat yourself, you have won another battle !!

You are correct V, 3 PBs is pretty good, and after the chalk dust had settled, and I calmed down I was pretty stoked.

There is always another Day and another Comp.

Stay Strong.

OB 8)

Share this post


Link to post
Share on other sites

XWOs

Pull Down Abs Straps

13 x 40kg

Rotators Minis

1 x 20 x 2 Sets

Isometric Press Up Holds

1 x 30 seconds x 2 Sets

Scapular Press Ups

1 x 13 x 2 Sets

Scapular Pull Downs

13 x 50kg x 2 Sets

Wide Grip Pull Ups Green

1 x 8 x 2 Sets

Piston Push Downs Purple

70/30

60/30

Face Pulls Chains

13 x 100lb x 2 Sets

Comments:

First of the XWOs am going to change things around in this area and do a lot more Core and GPP work. Just a little something to get me back into the mode after the weekend.

OB 8)

Share this post


Link to post
Share on other sites

Day 2

Lower Half

Pull Down Abs Straps

13 x 40kg x 2 Sets

Adductors/Abductors Purple Band

1 x 20 x 2 Sets

X Band Walks Purple

1 x 8 Steps x 2 Sets

Leg Press

10 x 4 Plates

10 x 6 Plates

10 x 8 Plates x 2 Sets

Hungarian Blaster

10 x 20kg x 4 Sets

Romanian Deadlifts

10 x 60kg x 4 Sets

Reverse Hypers

10 x 50lb x 4 Sets

GHR

1 x 10 x 4 Sets

Leg Ext

10 x 5 Plates x 4 Sets

Dynamic Crunch Green Band

1 x 5 Second Holds x 4 Sets

Comments:

Felt the pace today those Hungarians forgot what they were like. Have to remind myself to keep intouch with the Toys in The House. Who picked leg ext???, we get to pick 2 exercises each

OB 8)

Share this post


Link to post
Share on other sites

Sled Drag 50kg

1 x 50 Steps x 2 Sets

Sledge Hammer 6lb

1 x 60 Swings x 2 Sets

Wheel Barrow Push/Pull

145kgs x 40 Meters x 2 Sets

3" Fat Bar 15 Second Grip Holds

1 x 40kg

1 x 45kg

Russian Twists

1 x 12 x 2 Sets

Pull Down Abs Foot Forward

15 x 100lb x 2 Sets

Comments:

Well forgot about the GPP and how unfit I have got, so up the ante now. Could do 180 swings in 5 minutes with the 8lb, Sled work 200 meters with a 100kg. Work in Progress I guess.

OB1 8)

"Keeping The Young Bulls Honest."

Share this post


Link to post
Share on other sites
Do you cut out GPP leading up to a comp?

No we shouldn't, But with Injuries I had Shoulder and Hip leading up to the Nats I substituted Rehab for GPP in the Xtra Workouts.

So my XWOs were half rehab and half XWOs, instead of GPP/XWOs.

Now that the injuries are fairly manageable and depending on whether I get accepted or have to do another comp in 4 weeks or so. I need to bring GPP back up to speed, I was sort of strong at the end of the comp, but lack of GPP showed.

So it is a good time in this waiting period to get back into it it. A couple of the other lifters noticed it to, even though our volume was quite big 15 - 20 sets Squats and Deads per session, with short rests they still faded at the Dead.

So I will be doing a lot more, but how I space it out is depending on our next 15 week cycle up till december Commonwealths and the Big Event "The Bledisbro" your Debut Comp.

OB 8)

Share this post


Link to post
Share on other sites

Superset Day

Prehab

Adductors/Abductors Purple

1 x 20 x 2 Sets

Pull Down Abs Straps

10 x 40kg x 2 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

Superset 1

Box Squats Parallel

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

5 x 130kg

5 x 140kg

Standing Shoulder Pin Press

5 x 20kg

5 x 25kg

5 x 30kg

5 x 35kg

5 x 40kg

5 x 45kg

5 x 50kg

Superset 2

Close Grip Bench Press

10 x 40kg

10 x 60kg

10 x 70kg x 2 Sets

Lat Pull Downs

10 x 50kg x 2 Sets

10 x 60kg x 2 Sets

Superset 3

Deficit Deadlifts 2" Box

5 x 120kg

5 x 130kg

5 x 140kg

5 x 150kg

5 x 160kg

1 x 170kg

Supported Row

5 x 20kg

5 x 30kg x 5 Sets

Superset 4

Tricep Push Downs

10 x 20kg x 2 Sets

10 x 25kg x 2 Sets

Face Pulls Chains

10 x 100lb x 2 Sets

10 x 120lb x 2 Sets

Comments:

When I finally got my breath back, I could put this post up, will let you know tomorrow how my back feels and my Lungs.

There was a superset five but that was a no show

OB 8)

Share this post


Link to post
Share on other sites

TriSets

Prehab

Pull Down Abs Straps

15 x 40kg x 2 Sets

Adductors/Abductors Purple

1 x 20 x 2 Sets

X Band Walks

1 x 7 Steps x 2 Sets

TriSet 1

2 Bar Good Mornings + 15kg Chains

5 x 80kg

5 x 100kg x 2 Sets

5 x 110kg

5 x 120kg

GHRs

1 x 15 x 5 Sets

Green Band Pull Throughs

1 x 13 x 5 Sets

TriSet 2

DB Bench Press

15 x 40lb

15 x 45lb

15 x 50lb

15 x 55lb

DB Side Raise

13 x 15lb x 5 Sets

Plate Raise

13 x 15kg x 5 Sets

TriSet 3

Trap Bar Shrugs

13 x 80kg

8 x 120kg

7 x 120kg x 2 Sets

Face Pulls Wide

13 x 30kg x 4 Sets

Face Pulls Chains

13 x 120lb x 4 Sets

Comments:

Got to Blame H for my sore lower back and core after doing the 2 Bar GMs. This TriSet SuperSet stuff is taking a while to get use to especially the 10 Second rests.

Shoulders feel pretty fired so does the lower back.

OB

"Keeping The Young Bulls Honest."

Share this post


Link to post
Share on other sites

GPP

Sled Drag 70kg

1 x 50 Steps x 2 Sets

Sledge hammer 6lb

1 x 90 Swings x 3 Sets

Wheel Barrow 145kg

1 x 40 Meters x 2 Sets

Pull Down Abs Straps Side

15 x 100lb x 2 Sets

3" Fat bar Grip Holds 20 Seconds

1 x 40kg

1 x 45kg

1 x 50kg

Russian Twists

1 x 18 x 2 Sets

Comments:

Felt a lot better, doing the GPP this round stepped up the Sled and Hammer Work. Will get more than one seesion a week in :pfft:

OB 8)

Share this post


Link to post
Share on other sites

Quad Sets

Prehab

Dynamic Ab Crunch Green Band

1 x 5 Second Holds x 2 Sets

Adductors/Abductors Purple

1 x 20 x 2 Sets

Quad Set 1

Close Stance Squats

8 x 20kg

8 x 40kg

8 x 60kg

8 x 80kg

8 x 100kg

Calf Raise

15 x 60kg x 4 Sets

Leg Curl

15 x 25kg x 4 Sets

Leg Ext

15 x 5 Plates x 4 Sets

Quad Set 2

Wide Grip Bench Press

15 x 40kg

15 x 50kg

15 x 60kg

Tri Press Downs

15 x 100lb

15 x 120lb x 2 Sets

DB Tri Ext

15 x 20lb

15 x 25lb x 2 Sets

Press Ups Medicine Ball

1 x 15 x 3 Sets

Quad Set 3

Lat Pull Downs

15 x 50kg x 3 Sets

T Bar Rows

15 x 40kg x 3 Sets

Hammer Curls

15 x 25lb x 3 Sets

Low Rope Rows

15 x 25kg x 3 Sets

Comments:

I need demisters on my glasses, and reconditioned lungs.

Hard for us PLs to count to 15 so I did 3 sets of 5 that is easier

OB1 8)

"Keeping The Young Bulls Honest."

Share this post


Link to post
Share on other sites

GPP

Sled Drag 70kg

1 x 50 Steps x 2 Sets

Russian Twists

1 x 16 x 2 Sets

Hungarian Blaster

1 x 20kg x 3 Sets

3" Fat bar Grip Holds

20 Seconds Holds

1 x 40kg

1 x 45kg

1 x 50kg

Wheel Barrow Walk 145kg

1 x 40 Meters x 2 Sets

Pull Down Abs Straps

13 x 40kg x 2 Sets

Comments:

A Little better this time round, not so puffed might have to step it up a little next week.

OB 8)

Share this post


Link to post
Share on other sites

TriSets

Prehab

Pull Down Abs Straps

15 x 40kg x 2 Sets

Adductors/Abductors Purple

1 x 20 x 2 Sets

X Band Walks

1 x 7 Steps x 2 Sets

TriSet 1

2 Bar Good Mornings

5 x 80kg

5 x 100kg

5 x 110kg

5 x 120kg

5 x 130kg

GHRs

1 x 15 x 5 Sets

Green Band Pull Throughs

1 x 13 x 5 Sets

TriSet 2

DB Bench Press

15 x 40lb

15 x 50lb

15 x 55lb

15 x 60lb

DB Rear Delts Raise

13 x 15lb x 4 Sets

Plate Raise

13 x 15kg x 4 Sets

TriSet 3

Trap Bar Shrugs

13 x 80kg

8 x 120kg

7 x 120kg

Face Pulls Wide

13 x 30kg x 4 Sets

Face Pulls Chains

13 x 120lb x 4 Sets

Comments:

Lot better this time round, getting use to the 2 Bar Goodmornings.TriSets were not as puffy but still was blowing a bit at the end.

Like last week the shoulders and back feel alive.

OB 8)

Share this post


Link to post
Share on other sites

Sled Drag 90kg

1 x 50 Steps x 2 Sets

Russian Twists

1 x 16 x 2 Sets

Sledge Hammer 6lb

1 x 120 Swings

1 x 90 Swings

3" Fat bar Grip Holds

1 x 20 Seconds

1 x 40kg

1 x 45kg

1 x 50kg

Wheel Barrow Walk 145kg

1 x 80 Meters x 2 Sets

Pull Down Abs Straps Side

13 x 40kg x 2 Sets

Isometric Press Up Holds

1 x 30 seconds x 2 Sets

Scapular Press Ups

1 x 13 x 2 Sets

Comments:

Stepped it up a little on Sled and Hammer work, felt ok.

OB :cool:

Share this post


Link to post
Share on other sites

Quad Sets

Prehab

Pull Down Abs Straps

15 x 40kg x 2 Sets

Adductors/Abductors Purple

1 x 20 x 2 Sets

X Band Walks Purple

1 x 8 Steps x 2 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

Quad Set 1

Close Stance Squats

8 x 20kg

8 x 40kg

8 x 60kg

8 x 80kg

8 x 100kg

8 x 120kg

Calf Raise

15 x 70kg x 4 Sets

Leg Curl

15 x 25kg x 4 Sets

Leg Ext

15 x 5 Plates x 4 Sets

Quad Set 2

Wide Grip Bench Press

15 x 40kg

15 x 50kg

15 x 60kg

12 x 70kg

Tri Press Downs

15 x 100lb

15 x 120lb x 3 Sets

DB Tri Ext

15 x 25lb x 4 Sets

Press Ups Off 20kg Bar

1 x 15 x 4 Sets

Quad Set 3

Lat Pull Downs

15 x 60kg x 4 Sets

Bent Over Rows

10 x 60kg x 4 Sets

21s

1 x 20kg x 4 Sets

Low Pulley One Arm Rows

10 x 50lb x 4 Sets

Donkeys

Mike 110kg x 25

Pt 142kgs x 23

Comments:

Got to give the heads up to the BBs, this stuff is taxing but good. :clap: Something will come out of it.

OB:cool:

Share this post


Link to post
Share on other sites

Sled Drag 90kg

1 x 50 Steps x 2 Sets

Leg Raise

1 x 10 x 2 Sets

3" Fat bar Grip Holds x 20 Seconds

1 x 40kg

1 x 47.5kg

1 x 52.5kg

Hungarian Blaster

10 x 20kg x 3 Sets

Wheel Barrow Walk 145kg

1 x 80 Meters x 2 Sets

Pull Down Abs Straps

13 x 40kg

13 x 45kg

Comments:

Getting better at this.

OB 8)

Share this post


Link to post
Share on other sites

Superset Day

Prehab

Adductors/Abductors Purple

1 x 20 x 2 Sets

Pull Down Abs Straps

13 x 40kg x 2 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

Superset 1

Box Squats 1" Above Parallel

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

5 x 130kg

5 x 140kg

5 x 160kg

Standing Shoulder Pin Press

5 x 20kg

5 x 25kg

5 x 30kg

5 x 35kg

5 x 40kg

5 x 45kg

5 x 50kg

Superset 2

Close Grip Bench Press

10 x 40kg

10 x 60kg

10 x 70kg

10 x 80kg

Lat Pull Downs V Handle

10 x 60kg x 2 Sets

10 x 65kg x 2 Sets

Superset 3

Speed Deads Purple Band

5 x 70kg x 4 Sets

Leg Press calf Raise

15 x 6 Plates x 4 Sets

Superset 4

Bent Over Masons

10 x 100lb x 2 Sets

10 x 120lb x 2 Sets

Face Pulls Chains

10 x 30kg x 4 Sets

Comments:

A lot better this round, improvements in different areas. And can handle the short turn around a lot better.

OB :cool:

Share this post


Link to post
Share on other sites

GPP

Sled Drag 90kg

1 x 40 meters x 2 Sets

Sledge Hammer 6lb

1 x 180 Swings: 5 minutes 10 secs

3 " Fat bar Holds 20 Seconds

1 x 40kg

1 x 47.5kg

1 x 52.5kg

1 x 60kg Ouch!!!!

DB Farmers Walk 100kgs

1 x 40 meters

Dynamic Ab Crunch green Band

5 x 5 Second Holds x 3 Sets

Isometric Press Up Holds 20 Seconds

1 x 3 Sets

Scapular Press Ups

1 x 13 x 3 Sets

Comments:

Energy Systems Work has picked up in the last week, the Sledge Hammer work proved that, wasn't to puffed after 180 hits so will move to the 8lb Hammer next week.

OB1:cool:

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now




×