Old Bull

Wednesday 24th January (подготовительный) Preparatory Micro-cycle 1 Week 3 Day 13 Squats: 44 Centurion 60kgs 4рХ1п 100kgs 4рХ1п 120kgs 4рХ1п 140kgs 4рХ1п 150kgs 4рХ1п 150kgs 4рХ1п 150kgs 4рХ1п 150kgs 4рХ1п Total: 32 Lifts Press: Bench Press SlingShot Overload 40kgs 4рХ1п 60kgs 4рХ1п 70kgs 4рХ1п 80kgs 4рХ1п 90kgs 4рХ1п 90kgs 4рХ1п 90kgs 4рХ1п 90kgs 4рХ1п Total: 32 Lifts Pull: Sumo C46 Speed 70kgs 1рХ1п 90kgs 1рХ1п 110kgs 1рХ1п 130kgs 6рХ1п Total: 9 Lifts All Lifts 73 Notes: Squat: Metals C44. These are starting to improve went up ny 10kgs on last weeks numbers to 150kgs. 3 reps out of 16 were below 0.50 happy with this. Medium Stance and 2nd finger on ring for the work sets. Press: Comp Bench SlingShot 2XL and Overload SS XL. Just a bit tired but repeated last weeks sets, speed slightly down but a good workout. Pull: Sumo Deadlift C46. This was better day than last week for Sumo all reps were over 0.40s m/s. Been 3 weeks so moving along at last. Notes: Over all a good session conditioning starting to improve which shows in the lift speed. Quote for the Week: "Walk without footprints. Breathe without breath. Our lives leave no trace." -Motto of the Assassins' Guild CY 3445 OB1

Thought I would throw up a sample of My Training leading up to the New Zealand Powerlifting Nationals in August 3rd,4th,5th in Whangarei. Stats: Age 55 in August. Weight 97-99kg. I Lift In: Class Masters II Weight Catergory 100kg Class. Records in My Class NZ: Squat 245kg Bench 172.5kg Dead 275kg Total 680kgs Have watched this site with a bit of interest, a few people have been touching on WSB Training. My training is full WSB but a Hybrid that we have developed over the years. Full WSB unless you are on something special is to hard to recover from. I am a tested athlete been on the WADA World Anti Doping Authority, NZ Drug Free Sports programme for 4 years. I Train 7 Days per week sometimes 14 sessions per week, which takes into consideration Stretching and Rehab, XWOs. Some of us old Timers need it. The Body: Have 2 pretty serious injuries that are restricting my training. Will do something after the Nats but if I make the Commonwealth Team it will have to wait. (i) Shoulder: It takes me about 20 minutes to be able to get my hands in close enough to Squat depending on the stretching, when I hit 200s sometimes it is hard to keep the bar on my back. (ii) Hip: My right hip is slightly forward which puts pressure on the rear left hip when I Deadlift. This is a injury that I picked up before the Oceania's Last year, doing 1 Arm deads 5 weeks out :oops: Struggled at 160kg about six weeks ago. I aggrevated it, in the CD Champs in April. I am doing Rehab work at the moment with one of guys in The House about 1 or 2 sessions per week. Will cut and paste some not all of my workouts over the last 3 or 4 weeks and those leading up to the Nats. Enjoy Stay Strong Train Hard Lift Big OB 8)

Monday 22nd January (подготовительный) Preparatory Micro-cycle 1 Week 3 Day 11/font] Squats: 44 Centurion 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 180kgs 3рХ1п 180kgs 3рХ1п Total: 24 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 95kgs 3рХ1п 95kgs 3рХ1п Total: 21 Lifts Pull: Sumo C 46 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п Total: 15 Lifts All Lifts 60 Notes: Squat: Primary Day C44, had another busy weekend around the house (home). Squats seem to feel tough but the speed say different 160kgs was pretty fast last week did 170kgs som this week went to 180kgs and did 2 top sets. Press: Comp Bench Overload XL. Like the Squats Bench went well so upped it by 5kgs had to work a bit harder. Speed was ok would have liked it a bit faster but 2nd week back so cant complain. Pull: Tough by the time I got to this lift Deads have not been going that well speed was a little down on last week. May need to rethink the plan. Notes: Micro-cycle 1 Week 3 Day 1 Good start to the week despite working on the house (home) over the weekend. Squats going pretty good and bench is picking up too just the Deads 2 out of 3 aint bad. Quote for the Month: "Walk without footprints. Breathe without breath. Our lives leave no trace." -Motto of the Assassins' Guild CY 3445 OB1

Friday 19th January (подготовительный) Preparatory Micro-cycle 1 Week 2 Day 10 Squats: 44 Centurion 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 170kgs 3рХ1п 170kgs 3рХ1п 170kgs 3рХ1п Total: 24 Lifts Press: Bench Press OL XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 90kgs 3рХ1п 90kgs 3рХ1п Total: 21 Lifts Pull: Conv Soft Suit 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 140kgs 3рХ1п 140kgs 3рХ1п 140kgs 3рХ1п Total: 21 All Lifts 66 Time: 01:40:48 Notes: Squat: Other tan feeling hot fat and lethargic squats went pretty well. Speed on the 160 was pretty fast so went up 10kgs and all speeds were in the low .4s. Took my stance out about a 100mm working not to bad. Press: Comp This was bit tougher than last Fridays session but still did 3 work sets. Speed was slightly down but the work was good. Pull: These felt tough but managed 3 work sets which is some sort of record. This is a good thing as I have to build up my work capacity on the Deads. Notes: Good end of the 2nd week and happy with how it has gone. Squats feeling better with the Wider Stance so a good week with them. Quote for the Week: "Walk without footprints. Breathe without breath. Our lives leave no trace." -Motto of the Assassins' Guild CY 3445 OB1

Wednesday 17th January (подготовительный) Preparatory Micro-cycle 1 Week 2 Day 8 Squats: 44 Centurion 60kgs 4рХ1п 100kgs 4рХ1п 120kgs 4рХ1п 140kgs 4рХ1п 140kgs 4рХ1п 140kgs 4рХ1п 140kgs 4рХ1п Total: 28 Lifts Press: Bench Press SlingShot Overload 40kgs 4рХ1п 60kgs 4рХ1п 70kgs 4рХ1п 80kgs 4рХ1п 90kgs 4рХ1п 90kgs 4рХ1п 90kgs 4рХ1п 90kgs 4рХ1п Total: 32 Lifts Pull: Sumo C46 Speed 70kgs 1рХ1п 90kgs 1рХ1п 110kgs 1рХ1п 130kgs 6рХ1п Total: 9 Lifts All Lifts 69 Notes: Squat: Metals C44. Tough day again to get into the squats, to hot to sleep had about 4 hours if that. Did a extra set and took my stance out just a bit wider on that set went ok will test again on Friday. Press: Comp Bench SlingShot 2XL and Overload SS XL. Not as affected as much as the Squats, 85 for work sets last week 90kgs and a extra set this week. Pull: Sumo Deadlift C46. Exact copy of the Squats belt loose suit tight hips not in right position and 130kgs 50% under 0.4 m/s Notes: Like last week the only good thing about today is that I finished the workout roll on next week. Quote for the Week: "Walk without footprints. Breathe without breath. Our lives leave no trace." -Motto of the Assassins' Guild CY 3445 OB1

Monday 15th January (подготовительный) Preparatory Micro-cycle 1 Week 2 Day 6 Squats: 44 Centurion 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 170kgs 3рХ1п 170kgs 3рХ1п Total: 24 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 90kgs 3рХ1п 90kgs 3рХ1п Total: 21 Lifts Pull: Sumo C 46 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п Total: 15 Lifts All Lifts 60 Notes: Squat: Primary Day C44, had another busy weekend around the house (home). These felt tough but speed was good up 10kgs on last week and last set was the best set. Press: Comp Bench Overload XL. These went ok the top sets were down on speed from last week but added in a extra top set so happy with that. Pull: Tough by the time I got to this lift but pulled 150 10kgs up on last week. Speed was bang on so something to build on. Notes: Micro-cycle 1 Week 2 Day 1 Good session despite working on the house (home) over the weekend happy with how it turned out. Quote for the Month: "Walk without footprints. Breathe without breath. Our lives leave no trace." -Motto of the Assassins' Guild CY 3445 OB1

Friday 12th January (подготовительный) Preparatory Micro-cycle 1 Week 1 Day 5 Squats: 44 Centurion 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 160kgs 3рХ1п 160kgs 3рХ1п Total: 21 Lifts Press: Bench Press OL XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 90kgs 3рХ1п 90kgs 3рХ1п Total: 21 Lifts Pull: Conv Soft Suit 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 140kgs 3рХ1п 140kgs 3рХ1п Total: 18 All Lifts 60 Time: 01:40:48 Notes: Squat: Still a bit to heavy weight wise suit tight took till the 3rd set to come right speed good though. Press: Comp Bench happy with this a extra set from Monday and speed not to bad. Pull: These felt tough belt loose but ok speed good but weight felt heavy and slow. Notes: End of the 1st week and a ok day for the first week it ok expectations should not be too high at this stage. Quote for the Week: "Walk without footprints. Breathe without breath. Our lives leave no trace." -Motto of the Assassins' Guild CY 3445 OB1

Wednesday 10th January (подготовительный) Preparatory Micro-cycle 1 Week 1 Day 3 Squats: 44 Centurion 60kgs 4рХ1п 100kgs 4рХ1п 120kgs 4рХ1п 140kgs 4рХ1п 140kgs 4рХ1п 140kgs 4рХ1п Total: 24 Lifts Press: Bench Press SlingShot Overload 40kgs 4рХ1п 60kgs 4рХ1п 70kgs 4рХ1п 80kgs 4рХ1п 85kgs 4рХ1п 85kgs 4рХ1п 85kgs 4рХ1п Total: 28 Lifts Pull: Sumo C46 Speed 70kgs 1рХ1п 90kgs 1рХ1п 110kgs 1рХ1п 130kgs 6рХ1п Total: 9 Lifts All Lifts 61 Notes: Squat: Metals C44. Tough day to get into the squats, bloated after Lone Star. Speed in the right zone just not the right weight. Press: Comp Bench SlingShot 2XL and Overload. Not as affected as much as the Squats, happy with 85 for work sets just faded in the last set. Pull: Sumo Deadlift C46. Exact copy of the Squats belt loose suit tight hips not in right position and 130kgs all under 0.4 m/s Notes: Only good thing about today is that I finished the workout roll on next week. Quote for the Week: "Walk without footprints. Breathe without breath. Our lives leave no trace." -Motto of the Assassins' Guild CY 3445 OB1

Tuesday 9th January (подготовительный) Preparatory Micro-cycle 1 Week 1 Day 2 Leg Press 80kgs 8рХ1п 120kgs 8рХ1п Total: 16 Lifts Press: 3 Board 60kgs 4рХ1п 75kgs 4рХ1п Total: 8 Lifts Yoke Walks 40kgs 40 meters x 2п Pull Ups Assisted 8рХ2п Total: 16 Lifts Dips Assisted 13рХ2п Total: 26 Lifts Face Pulls 40kgs x 10рХ2п Total: 20 Lifts Bradford Press 20kgs 10рХ2п Total: 20 Lifts Gunnz's 15kgs 15рХ2п Total: 30 Lifts 1 Arm Farmers Walks 20kgs 40 meters x 2п Notes: Secondary Day: PoddyBuilder Stuff's mixture of Legs, Chest, Upper Back, Tris, Core Shoulder's and Gunz's Notes: 1st week into the Poddybuider's workouts. Quote for the Month: "Walk without footprints. Breathe without breath. Our lives leave no trace." -Motto of the Assassins' Guild CY 3445 OB1

Monday 8th January (подготовительный) Preparatory Micro-cycle 1 Week 1 Day 1 Squats: 44 Centurion 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 160kgs 3рХ1п Total: 21 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 90kgs 3рХ1п Total: 18 Lifts Pull: Sumo C 46 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 140kgs 3рХ1п Total: 15 Lifts All Lifts 54 Notes: Squat: Primary Day C44, had another busy weekend around the house (home). A bit tough but far better than Fridays stop at 100kgs, surprised at the speeds as they felt far slower.. Press: Comp Bench Overload XL. This went the same as the squats but speeds were a bit down. Pull: The most affected lift due to the indulgence of the past 3 weeks and it showed. Notes: Micro-cycle 1 Week 1 Day 1 Good to have started and finished all 3 lifts, not the best but the first full session for the New Year 2018. Feeling fat and bloated. Quote for the Month: "Walk without footprints. Breathe without breath. Our lives leave no trace." -Motto of the Assassins' Guild CY 3445 OB1

Friday 29th December (подготовительный) Preparatory Micro 1 Week 15 Day 70 Squats: 44 Centurion 40kgs 3рХ1п 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п Total: 18 Lifts Press: Bench Press OL XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п Total: 15 Lifts Pull: Conv Soft Suit Total: 00 All Lifts 33 Time: 01:22:02 Notes: Squat: These were slow today only got one top set in Press: Comp Bench same as thye Squats slow and tough to much Christmas ne thinks. Pull: No one home today. Notes: End of the 15th week and a tough day roll on 2018. Quote for the Week: "There Is No Prize For Runner Up" -General Omar Bradley OB1

Wednesday 27th December (подготовительный) Preparatory Micro 1 Week 15 Day 70 Squats: 44 Centurion 60kgs 4рХ1п 100kgs 4рХ1п 120kgs 4рХ1п 140kgs 4рХ1п 140kgs 4рХ1п 140kgs 4рХ1п 140kgs 4рХ1п Total: 28 Lifts Press: Bench Press SlingShot Overload 40kgs 4рХ1п 60kgs 4рХ1п 70kgs 4рХ1п 80kgs 4рХ1п 85kgs 4рХ1п 85kgs 4рХ1п 85kgs 4рХ1п Total: 28 Lifts Pull: Sumo C46 Speed 70kgs 2рХ1п 90kgs 1рХ1п 110kgs 1рХ1п 130kgs 1рХ1п 140kgs 6рХ1п Total: 11 Lifts All Lifts 67 Notes: Squat: Metals C44. Tough day to get into the squats, effects of 2 days of feasting. Last set was just about right high bar felt the best last 3 sets. Press: Comp Bench SlingShot 2XL and Overload. Same as the squats but did an extra work set speed was down as compared to last week. Pull: Sumo Deadlift C46. Like above followed last weeks numbers speeds were all down felt lethargic but finished the programme Notes: Shoulder and hips giving me grief need to work on these to get them right for next year. Speeds were down but got the job done. Quote for the Week: "There Is No Prize For Runner Up" -General Omar Bradley OB1

Monday 25th December (подготовительный) Preparatory Micro 1 Week 15 Day 68 Squats: 44 Centurion 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 160kgs 3рХ1п 170kgs 3рХ1п Total: 21 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 95kgs 3рХ1п 90kgs 3рХ1п Total: 21 Lifts Pull: Sumo C 46 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 160kgs 3рХ1п Total: 21 Lifts All Lifts 63 Notes: Squat: Primary Day C44, had another busy weekend around the house (home). A bit tough but managed a 10kg increase on last weeks numbers. Press: Comp Bench Overload XL. This went the same as the squats wit a 5kg increase on last weeks top set. Pull: After finally pulling 150kgs on the pull, which took 3 weeks did a 160 so pretty happy with that. Notes: Micro-cycle 2 14th week. a good little boost with increases across all 3 not big by any standards but moving in the right direction Quote for the Month: "There Is No Prize For Runner Up" -General Omar Bradley OB1

Friday 22nd December (подготовительный) Preparatory Micro 1 Week 14 Day 67 Squats: 44 Centurion 40kgs 3рХ1п 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 160kgs 3рХ1п 160kgs 3рХ1п Total: 24 Lifts Press: Bench Press OL XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 90kgs 3рХ1п 90kgs 3рХ1п Total: 21 Lifts Pull: Conv Soft Suit 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п Total: 15 All Lifts 60 Time: 01:22:02 Notes: Squat: These were a bit slow today not to sure why no extra work at home just a bit off. Sets were ok speed still good Press: Comp Bench going well this one did 3 tops sets @ 90kgs as opposed to 2 last week will keep up the volume. Pull: Conventional softsuit, 2 out 3 is not to bad, pulls went well top set of 150kgs. 3rd rep was a bit slow but still happy with the progress. Notes: End of the 14th week and a good end to the weeks training considering it has been a busy time with Christmas etc. Quote for the Week: "There Is No Prize For Runner Up" -General Omar Bradley OB1

Wednesday 20th December (подготовительный) Preparatory Micro 1 Week 14 Day 65 Squats: 44 Centurion 60kgs 4рХ1п 100kgs 4рХ1п 120kgs 4рХ1п 140kgs 4рХ1п 140kgs 4рХ1п 140kgs 4рХ1п 140kgs 4рХ1п Total: 28 Lifts Press: Bench Press SlingShot Overload 40kgs 4рХ1п 60kgs 4рХ1п 70kgs 4рХ1п 80kgs 4рХ1п 85kgs 4рХ1п 85kgs 4рХ1п Total: 24 Lifts Pull: Sumo C46 Speed 70kgs 2рХ1п 90kgs 1рХ1п 110kgs 1рХ1п 130kgs 1рХ1п 140kgs 6рХ1п Total: 11 Lifts All Lifts 63 Notes: Squat: Metals C44. Not ot bad today did an extra set first few were all over the place took a while to settle in. Press: Comp Bench SlingShot 2XL and Overload. Good speed today so went up by 5kgs speed still good moving well at the moment. Pull: Sumo Deadlift C46. Like above these felt good even for 130kgs so went up 10kgs. Speed still over the place but in the ball park of where I wanted it to be. Notes: Good session today little gains here and there which is good. Quote for the Week: "There Is No Prize For Runner Up" -General Omar Bradley OB1

Monday 18th December (подготовительный) Preparatory Micro 1 Week 14 Day 63 Squats: 44 Centurion 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 160kgs 3рХ1п 160kgs 3рХ1п Total: 21 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 90kgs 3рХ1п 87.5kgs 3рХ1п Total: 21 Lifts Pull: Sumo C 46 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п Total: 21 Lifts All Lifts 63 Notes: Squat: Primary Day C44, had another busy weekend around the house (home) repeated last week's top sets. Bit hard to get the bar settled on the back due to sunburn lol. Sets were just a bit slower than last week. Press: Comp Bench Overload XL. This went ok 2 top sets at 90kgs and a drop to 87.5kgs which was a good move. Pull: Finally hit 150kgs on the pull, taken 3 weeks speed was ok so did to work sets. Will increase to 3 sets next week. Notes: Micro-cycle 2 13th week. Start of the third week overall a good day considering a couple of self inflicted issues sunburn and concreting. Quote for the Month: "There Is No Prize For Runner Up" -General Omar Bradley OB1

Friday 15th December (подготовительный) Preparatory Micro 1 Week 13 Day 62 Squats: 44 Centurion 40kgs 3рХ1п 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 160kgs 3рХ1п 160kgs 3рХ1п Total: 24 Lifts Press: Bench Press OL XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 90kgs 3рХ1п Total: 18 Lifts Pull: Conv Soft Suit 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 130kgs 3рХ1п Total: 15 All Lifts 57 Time: 01:22:02 Notes: Squat: Good squats today did 3 sets at 160kgs. Shoulder still affecting the setup, will also shorten the walkout and feet out a bit wider. Press: Comp Bench this went well hit 90kgs for 2 sets speed was good except for the last rep last set. Things to work on. Pull: Conventional softsuit, went to 130kgs for 2 sets speed was slower than last week back just felt tired. Needs more work so will up to 3 sets next week. Notes: End of the 13th week and the second week back. Things to work on, strength is coming back and lifts starting to improve. Quote for the Week: "There Is No Prize For Runner Up" -General Omar Bradley OB1

Wednesday 13h December (подготовительный) Preparatory Micro 1 Week 13 Day 60 Squats: 44 Centurion 60kgs 4рХ1п 100kgs 4рХ1п 120kgs 4рХ1п 140kgs 4рХ1п 140kgs 4рХ1п 140kgs 4рХ1п Total: 24 Lifts Press: Bench Press SlingShot Overload 40kgs 4рХ1п 60kgs 4рХ1п 70kgs 4рХ1п 80kgs 4рХ1п 80kgs 4рХ1п 80kgs 4рХ1п Total: 24 Lifts Pull: Sumo C46 Speed 70kgs 2рХ1п 90kgs 1рХ1п 110kgs 1рХ1п 130kgs 6рХ1п Total: 9 Lifts All Lifts 57 Notes: Squat: Metals C44. Felt good today went a bit wider in the stance, speed is getting closer to the 0.5s which is good. Press: Comp Bench SlingShot 2XL and Overload. Just repeated last weeks sets and numbers speed was up slightly bench starting to feel ok. Pull: Sumo Deadlift C46. These felt good even for 130kgs, most reps were in the mid to high 4s so may go up next week. Notes: Start of the rebuild, good session today getting back into the groove. Quote for the Week: "There Is No Prize For Runner Up" -General Omar Bradley OB1

Monday 11th December (подготовительный) Preparatory Micro 1 Week 13 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 Over Load XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 80kgs 3рХ1п 80kgs 3рХ1п Total: 18 Lifts Pull: Sumo C 46 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 130kgs 3рХ1п 130kgs 3рХ1п Total: 18 Lifts All Lifts 57 Notes: Squat: Primary Day C44, had a busy weekend around the house (home) repeated last weeks top set but did 3 sets this week. They felt ok but only the second week back. Press: Comp Bench Overload XL. same as squats thought about going up but followed the squats and did 3 work sets. Pull: Last week these were tough like the above de3cided on not to go up but do 3 work sets. Notes: Micro-cycle 2 12th week. Start of the second week and a better day than last Monday. Just have to be patient very patient Quote for the Month: "There Is No Prize For Runner Up" -General Omar Bradley OB1

Friday 8th December (подготовительный) Preparatory Micro 1 Week 12 Day 57 Squats: 44 Centurion 40kgs 3рХ1п 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 160kgs 3рХ1п 150kgs 3рХ1п Total: 24 Lifts Press: Bench Press OL XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 80kgs 3рХ1п 80kgs 3рХ1п m/s .36 .29 .41 Total: 18 Lifts Pull: Conv Soft Suit 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 130kgs 3рХ1п Total: 15 All Lifts 57 Time: 01:39:48 Notes: Squat: Better today did 2 sets at 160kgs and a drop to 150kgs depth still marginal. Press: Comp Bench this was better than Monday's effort 3 sets at 80kgs and no drop set. Pull: Conventional softsuit, went to 130kgs for 2 sets speed was ok will increase next week. Been over 8 weeks since I have pulled Conventional. Notes: End of the 12th week and a good week it was just happy to be lifting again, without interruptions. Quote for the Week: "There Is No Prize For Runner Up" -General Omar Bradley OB1

Wednesday 6th December (подготовительный) Preparatory Micro 1 Week 12 Day 55 Squats: 44 Centurion 60kgs 4рХ1п 100kgs 4рХ1п 120kgs 4рХ1п 140kgs 4рХ1п 140kgs 4рХ1п 140kgs 4рХ1п Total: 24 Lifts Press: Bench Press SlingShot Overload 40kgs 4рХ1п 60kgs 4рХ1п 70kgs 4рХ1п 80kgs 4рХ1п 80kgs 4рХ1п 80kgs 4рХ1п Total: 24 Lifts Pull: Sumo C46 Speed 70kgs 2рХ1п 90kgs 1рХ1п 110kgs 1рХ1п 130kgs 6рХ1п Total: 9 Lifts All Lifts 57 Notes: Squat: Metals C44. After Mondays session decided to just go to 140kgs and see what the speeds were like. Not in the .5s where they should have been but in the high 4s. Happy with that as it is only the 2nd day back. Press: Comp Bench SlingShot 2XL and Overload. I thought this might have been tougher and lighter but 80kgs felt heavy but the speed said different. Pull: Sumo Deadlift C46. Like Monday this seems to be the most affected of the 3 lifts 130 was all in the low 4s so a reasonable start I suppose. Notes: Start of the rebuild, happy to lift. Quote for the Week: "There Is No Prize For Runner Up" -General Omar Bradley OB1

Monday 4th December (подготовительный) Preparatory Micro 1 Week 12 Day 53 Squats: 44 Centurion 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 150kgs 3рХ1п Total: 18 Lifts Press: Bench Press Over Load XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 75kgs 3рХ1п Total: 15 Lifts Pull: Sumo C 46 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п Total: 12 Lifts All Lifts 45 Notes: Squat: Primary Day C44, Micro 2 Wk 1 first day back so just easing into things went a bit better than I expected top at 160 and a drop of 150. Press: Comp Bench Overload XL. same as squats nothing to fantastic felt pretty weak so 80kgs was a surprise. Pull: This was the toughest of the 3 they felt heavy so just stopped at 130kgs. Notes: Micro-cycle 2 12th week. First day back for n5 weeks see how nI feel tomorrow. Quote for the Month: "There Is No Prize For Runner Up" -General Omar Bradley OB1

Wednesday 1st Novemebr (подготовительный) Preparatory Micro 1 Week 11 Day 50 Squats: 44 Centurion 60kgs 4рХ1п 100kgs 4рХ1п 140kgs 4рХ1п 160kgs 4рХ1п 160kgs 4рХ1п 160kgs 0рХ1п Total: 24 Lifts Press: Bench Press SlingShot Overload 40kgs 4рХ1п 60kgs 4рХ1п 70kgs 4рХ1п 80kgs 4рХ1п 90kgs 4рХ1п 90kgs 4рХ1п 90kgs 4рХ1п Total: 28 Lifts Pull: Sumo C46 Speed 90kgs 2рХ1п 110kgs 1рХ1п 130kgs 1рХ1п 150kgs 1рХ1п Total: 10 Lifts All Lifts 62 Notes: Squat: Metals C44. Just too tough Press: Comp Bench SlingShot 2XL and Overload. Like Squats no body home Pull: Sumo Deadlift C46. only 1 rep nothing in the tank Notes: Start of the decline. Quote for the Week: "Work Hard In Silence and Let Success Make The Noise" -Unknown OB1

Monday 30th October (подготовительный) Preparatory Micro 1 Week 11 Day 48 Squats: 44 Centurion 40kgs 3рХ1п 60kgs 3рХ1п 100kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 160kgs 3рХ1п 180kgs 3рХ1п 195kgs 3рХ1п 187.5kgs 3рХ1п Total: 24 Lifts Press: Bench Press Over Load XL 40kgs 3рХ1п 60kgs 3рХ1п 75kgs 3рХ1п 90kgs 3рХ1п Total: 12 Lifts Pull: Sumo C 46 00kgs 3рХ1п 00kgs 3рХ1п 00kgs 3рХ1п 00kgs 3рХ1п 00kgs 3рХ1п 00kgs 3рХ1п Total: 00 Lifts All Lifts 36 Notes: Squat: Primary Day C44, Micro 1 Wk 11 another tough weekend working on the big house. Press: Comp Bench Overload XL. got to 90 and flagged it. Pull: Sumo Deadlift not even happeneong. Notes: Micro-cycle 1 11th week. Work moving BBro set up just too much going on to have a good workout Quote for the Month: "Work Hard In Silence and Let Success Make The Noise" -Unknown OB1

Friday 27th October (подготовительный) Preparatory Micro 1 Week 10 Day 47 Squats: 44 Centurion 40kgs 3рХ1п 60kgs 3рХ1п 100kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 175kgs 3рХ1п 175kgs 3рХ1п 170kgs 3рХ1п Total: 24 Lifts Press: Bench Press OL XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 90kgs 3рХ1п 90kgs 3рХ1п Total: 21 Lifts Pull: Conv Soft Suit 70kgs 3рХ1п 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п Total: 15 Lifts All Lifts 62 Time: 01:39:48 Notes: Squat: Considering what has bee\n going on these went pretty well and depth is getting better. Press: Comp Bench again like above 10kgs up on last week, still need to sort arch out. Pull: Conventional softsuit, going well till the top set to much thinking so just left it. Notes: End of the 10th week and things are getting tougher. Quote for the Week: "Work Hard In Silence and Let Success Make The Noise" -Unknown OB1