Beaten Paths are For Beaten Men

[Old Bull]

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)

[Old Bull]

Saturday 23 June

Max Effort Deads

Prehab

Pull Down Abs Straps

13 x 40kg

13 x 45kg

Hamstring Stretch

1 x 10 x 2 Sets

Cat Camel

1 x 10 x 2 Sets

Pull Ups Wide Green band Knee

1 x 4 x 2 Sets

Pull Ups Reverse Grip Green band

1 x 5 x 2 Sets

Deadlift

3 x 70kg

3 x 100kg

3 x 120kg

3 x 140kg

3 x 160kg Belt

3 x 180kg

1 x 190kg

1 x 200kg

Good Morning's off Pins Parallel

5 x 20kg

5 x 40kg

5 x 55kg

5 x 70kg Belt

5 x 85kg

Rack Pulls Low Pin 2 3/4" off Floor

3 x 60kg

3 x 100kg

3 x 120kg

3 x 140kg

3 x 160kg

3 x 170kg

Reverse Hypers

10 x 100lb

10 x 140lb x 2 Sets

Comments:

This went a lot better than I expected for just a couple of weeks of Stretching.

The 180kg was solid, 190 was ok the 200 had a couple of issues. Quite slow off the floor and a bit of a grind to the knee. Once there no problem, so for the racks I decided to follow Louie's advice and pull 2" from the floor. but 2 3/4" was the closest I could get.

These really hit where I showed I was slow at. 160 was ok 170 was a effort so I will try and get these up to my 1RM or close too.

OB 8)

"Keeping The Young Bulls Honest."

[Old Bull]

Sunday 24th June

Russian Twists

1 x 6 x 3 Sets

Hamstring Stretch

1 x 8 x 3 Sets

Seated GMs

5 x 40kg

5 x 50kg x 2 Sets

GHR Wide

1 x 6 x 3 Sets

Reverse Hypers

10 x 100lb x 3 Sets

Comments:

Just a bit of Tidy up work missed out on yesterday. Wide GHRs were not good Russians are getting a bit easier not much tho.

OB1

[Old Bull]

Monday 25th June 2007

Dynamic Effort Chest

Prehab

DB Side Bends

10 x 60lb

10 x 70lb

10 x 80lb

Scapular Press Ups

1 x 10 x 3 Sets

Isometric Press Up Hlods

1 x 20sec x 3 Sets

Rotators Minis

1 x 20 x 3 Sets

Close Grip Bench Press Knees Up

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 90kg

1 x 100kg

Speed bench Purple Band

3 x 60kg x 2 x 2 Sets Wide Grip

3 x 60kg x 2 x Medium Grip

4 Board Close Grip + 2 x Purple Bands

3 x 60kg

3 x 70kg

3 x 80kg

1 x 90kg

4 Board Close Grip

5 x 100kg

5 x 110kg

5 x 120kg

1 x 140kg Missed

1 x 130kg Missed

Dips Lockouts

1 x 15 x 2 Sets

Face Pull Chains

15 x 30kg x 2 Sets

Masons

15 x 120lb

15 x 150lb

Hammer Curls

10 x 30lb

10 x 40lb

Mini Band Tri Ext

1 x 12 x 2 Sets

Comments:

Well this was like a Close Encounters ot the Tricep Kind

The 1 x 100 knees up, well the legs started shooting towards the floor so I did not do any more.

Speed Sets were a lot better today even when the grip came in.

CG x 2 Purples that was hard, lost the setup after the first at 90kg.

4 Board well the tris were fried by then went a bit over pt, FatBoy, Beast could not be bothered taking the plates off for a old man so 1 x 140 nobody home went down to 130, they had left the building my Tris of course.

OB 8)

"Keeping The Young Bulls Honest."

[Mike Zero]

Awesome to see a journal from ya!

Do you do any speed work?

[Old Bull]

Awesome to see a journal from ya!

Do you do any speed work?

MZ,

The Above was our Speed day somewhere in the Middle

OB 8)

[Mike Zero]

Oh right, do you get much carry over from it?

[Old Bull]

Tuesday 26th June

Rehab/XWO

Rotators Minis

1 x 10 x 3 Sets

Isometric Press Up Holds

1 x 20 Seconds x 3 Sets

Scapular Press Ups

1 x 10 x 3 Sets

Scapular Pull Downs

15 x 50kg x 3 Sets

Face Pull Chains

13 x 100lb

13 x 120lb x 2 Sets

Piston Push Downs Purple

60/30

50/20

40/20

Pec Stretch

1 x 20 Seconds x 3 Sets

Comments:

Rotators seem to be strengthening up ever so slowly, probably does not help that I still train

First time with Pistons for a while faded pretty quickly.

OB

"Keeping The Young Bulls Honest."

[Old Bull]

Wednesday 27th June

Max Effort Squats

Prehab

Pull Down Abs Straps

13 x 35kg

13 x 40kg

Adductors/Abductors Purple

1 x 15 x 2 Sets

Pec Stretch

1 x 20sec x 3 Sets

Hip/Psoas Stretch

1 x 15 Secs x 2 Sets

Squats

10 x 20kg x 2 Sets

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

3 x 120kg

3 x 140kg belt

3 x 160kg

Squats Suit Bottom 44 Centurion

3 x 180kg

3 x 200kg

3 x 220kg

3 x 230kg

2 x 240kg

1 x 255kg**

Squat Suit Bottom

10 x 140kg

Pause Squat

3 x 60kg

3 x 80kg

3 x 100kg

Reverse Hypers

10 x 100lb

10 x 140lb x 2 Sets

Comments:

Pretty exhausting session, usually start suit at 160 this time weight felt good so did 160 then suit bottom at 180.

I think the hip work is having an effect on my lifting, in a good way. Weights felt good the 220 upwards was more solid than 2 weeks ago. That time the 240 was pretty ugly. 240 x 2 was good the 255 ** well it was like I have not squatted before. The weight was hard to move around found difficult to get my feet into the right position. It was a struggle to get it up but I should be having this sort of weight on me if my squats are to go up.

Good lesson today very taxing

OB 8)

"Keeping The Young Bulls Honest."

[Old Bull]

Thursday 28th June

XWO/Core

Adductors/Abductors Purple

1 x 20 x 3 Sets

Hip Stretch

1 x 30 secs x 2 Sets

Front Squats

5 x 40kg

5 x 50kg

5 x 60kg

Good Mornings

5 x 40kg

5 x 60kg x 2 Sets

GHRs

1 x 13 x 3 Sets

Russian Twists

1 x 6 x 3 Sets

Comments:

Just some light stuff after yesterday's effort, a bit more on the recovery side.

OB 8)

"Keeping The Young Bulls Honest."

[Old Bull]

Friday 29 June 2007

Max Effort Chest

Prehab

Isometric Holds

1 x 20 Sec x 3 Sets

Rotators Minis

1 x 20 x 3 Sets

Scapular Press Ups

1 x 10 x 3 Sets

Bench Press Purple + Mini Bands

10 x 20kg

5 x 20kg

5 x 40kg

5 x 60kg

5 x 65kg

3 x 70kg

3 x 75kg

2 x 80kg

Bench Press Singles

1 x 90kg

1 x 100kg

1 x 110kg

1 x 115kg Blew It

Bench Press Shirt 46 Fury New

3 x 100kg 4 Board

3 x 120kg x 3 Board

3 x 130kg x 2 Board

1 x 140kg x 1 Board

1 x 140kg Not Set Up

1 x 140kg Lock Out

1 x 140kg Good

Bench Press Shirt 3 Board

3 x 140kg

1 x 150kg Bar too forward

1 x 150kg

1 x 160kg

Masons

12 x 120lb x 3 Sets

Comments:

Strength is coming up reasonable well on the Band Work still is mission tho.

Happy with the Single, tho blew the set up on 115.

Shirt the second time in this since last year, then had major issues with it pulling my shoulder in, and getting weight too go anywhere.

The extra work I have done in Nicks shirt lately has made it easier to get into this one. And get something to touch, just got to keep the setup and technique right through the lift.

A Productive Bench Session.

OB 8)

"Keeping The Young Bulls Honest."

[Old Bull]

Max Effort/Dynamic Effort Deads

Sunday July 1st 2007

TempleFitness Gisborne

Speed Deads

3 x 60kg

3 x 100kg

3 x 115kg

1 x 130kg x 8 Singles

Rack Pulls Below Knee

3 x 120kg

3 x 140kg

3 x 160kg

GMs

5 x 20kg

5 x 40kg

5 x 50kg

5 x 60kg

5 x 70kg

GA Hypers

6 x 40kg

6 x 60kg

6 x 70kg

6 x 80kg

Stretches

Cat Camel

1 x 10 x 3 Sets

Hamstring

1 x 10 x 3 Sets

Hip

1 x 10 x 3 Sets

Comments:

Big ups to Andrew Randall for opening his gym for me on Sunday Morning.

Got a workout in that was the main thing did not want to miss this one out or do it on Monday after bench.

OB1 8)

"Keeping The Young Bulls Honest."

[Old Bull]

Oh right, do you get much carry over from it?

MZ,

Speed work is far more important then our Max Stuff. If our speed work is too heavy and not fast enough then our max work is down.

We complete on speed work 3 reps in 2.2 secs to 2.8secs. Over 3 seconds for three reps and the weight is to heavy. The % is between 40% to 60%. Depending on recovery from Fridays Max Effort we might drop the weight to get the speed up.

Cheers

OB 8)

[Old Bull]

This is the first week of My 5 week lead up to the Nats.

Volume is getting up.

17 Sets of Bench Speed Day

19 Sets of Squat Max Day

24 Sets of Bench Max Day

Rests times are changing the weights or Training partners doing their sets.

Things are starting to heat up as the Team says

"If you Can't Run With The Big Dogs Stay On The Porch"

OB 8)

[Mike Zero]

Oh right, do you get much carry over from it?

MZ,

Speed work is far more important then our Max Stuff. If our speed work is too heavy and not fast enough then our max work is down.

We complete on speed work 3 reps in 2.2 secs to 2.8secs. Over 3 seconds for three reps and the weight is to heavy. The % is between 40% to 60%. Depending on recovery from Fridays Max Effort we might drop the weight to get the speed up.

Cheers

OB 8)

Do you do any specific tests for speed work, or just play everything by feel? I just started my DE stuff and devoting two days takes a lot of faith in it. I just hope I haven't missed anything and I'm doing it right.

[Old Bull]

Oh right, do you get much carry over from it?

MZ,

Speed work is far more important then our Max Stuff. If our speed work is too heavy and not fast enough then our max work is down.

We complete on speed work 3 reps in 2.2 secs to 2.8secs. Over 3 seconds for three reps and the weight is to heavy. The % is between 40% to 60%. Depending on recovery from Fridays Max Effort we might drop the weight to get the speed up.

Cheers

OB 8)

Do you do any specific tests for speed work, or just play everything by feel? I just started my DE stuff and devoting two days takes a lot of faith in it. I just hope I haven't missed anything and I'm doing it right.

MZ,

Speed work is more important than a lot of people think.

My Training partner his bench went from competition 182.5 to 220kg in 5 months. This was with speed work, he was strong but his bench was going up about 10 to 15kg per year prior to speed work.

Have some one rest his hand on the bar before you bench with a stop clock, he or you say go do 3 reps see wat time it is start at about 40% of your !RM. These have to be like Ballistic it will take a while to get use to.

Do not fall into the trap that everyone else does

If I do 50kgs then maybe 60 will be better hang maybe 70kgs why not 80kgs

It is hard for people to understand that lifting something half of your MAX will make you STRONGER

The Biggest Benchers in the country do Speed Work thats why they are the Best.

Give it Time Bench is always hard too smaller muscle groups for big gains.

OB 8)

[poos_n_wees]

It is hard for people to understand that lifting something half of your MAX will make you STRONGER

The Biggest Benchers in the country do Speed Work thats why they are the Best.

Give it Time Bench is always hard too smaller muscle groups for big gains.

Interesting!

Have a feeling I'll be learning alot from keeping up with your journal :nod:

Glad you decided to start this! I've always been interested in the kind of training that powerlifters do in prep for competition.. Awesome

[2guns]

what do u eat old bull? anything u want?

[Old Bull]

It is hard for people to understand that lifting something half of your MAX will make you STRONGER

The Biggest Benchers in the country do Speed Work thats why they are the Best.

Give it Time Bench is always hard too smaller muscle groups for big gains.

Interesting!

Have a feeling I'll be learning alot from keeping up with your journal :nod:

Glad you decided to start this! I've always been interested in the kind of training that powerlifters do in prep for competition.. Awesome

P&W

Cheers for that, just thought I would throw up something as a few on this site try WSB but do not fully understand it. WSB is the new wave of Training for PLs we are the new school. A lot are still entrenched in Linear Training.

OB

[Old Bull]

what do u eat old bull? anything u want?

My weight dictates that I have to eat clean sort of, I am to close to my competition weight 100kg I hover around 97kg 99kg. But usually it is FTM "Feed The Machine" we stay away from carbs they make you want to chuck after heavy Squats and Deads. High protien around 300 to 400 grams per day. We normally just eat and train we are also looking at tidying up our nutrition side of things "CLEAN". Which will help us with recovery and better training.

Cheers

OB 8)

[Mike Zero]

MZ,

Speed work is more important than a lot of people think.

My Training partner his bench went from competition 182.5 to 220kg in 5 months. This was with speed work, he was strong but his bench was going up about 10 to 15kg per year prior to speed work.

Have some one rest his hand on the bar before you bench with a stop clock, he or you say go do 3 reps see wat time it is start at about 40% of your !RM. These have to be like Ballistic it will take a while to get use to.

Do not fall into the trap that everyone else does

If I do 50kgs then maybe 60 will be better hang maybe 70kgs why not 80kgs

It is hard for people to understand that lifting something half of your MAX will make you STRONGER

The Biggest Benchers in the country do Speed Work thats why they are the Best.

Give it Time Bench is always hard too smaller muscle groups for big gains.

OB 8)

Cheers OB, that's just the reassurance I needed.

Bloody heavy lifting too if I haven't already said it.

[Old Bull]

Cheers OB, that's just the reassurance I needed.

Bloody heavy lifting too if I haven't already said it.

Cheers Mike

Going to post the next Next week of training July 2nd to the 8th

OB

[Old Bull]

Monday Morning 2nd July 2007

XWOs

FB was here so I did a XWO with him at the end of his Back workout.

GA Hypers

6 x 50kg

6 x 60kg

6 x 70kg

Reverse Hypers

8 x 100lb

8 x 140lb

8 x 160lb

GHRs

1 x 8 x 3 Sets

Leg raise

1 x 8 x 3 Sets

Comments:

Morning workout after yesterdays up in Gisborne. Missed the Hypers and GHR so joined in with FB.

OB 8)

"Keeping The Young Bulls Honest."

[Old Bull]

Monday 2nd July 2007

DE Dynamic Effort Chest

Prehab

Isometric Holds

1 x 20 Seconds x 3 Sets

Scapular Press Ups

1 x 10 x 3 Sets

Rotators Minis

1 x 20 x 3 Sets

Pull Down Abs Straps

13 x 35kg

13 x 40kg

13 x 45kg

Decline Bench Press

10 x 20kg

5 x 40kg

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

5 x 100kg

3 x 110kg

Speed Bench 1 x Purple

3 x 40kg x 2

3 x 50kg x 2

3 x 60kg x 2 x 2 Sets

3 Board Bench

5 x 100kg

5 x 110kg

4 x 120kg

Bent Over Rows

8 x 60kg

8 x 70kg

8 x 80kg

Masons

13 x 100lb

13 x 110lb

Hammer Curls

13 x 25lb

13 x 35lb

Comments:

Well a pretty good bench session tonite. Declines were up so were my 3 board.

You sometimes wonder if things are going forward, but it will come with time not over night like we would expect.

OB1 8)

"Keeping The Young Bulls Honest."

[Old Bull]

Tuesday 3rd July 2007

Rehab/XWO

Rotators Minis

1 x 20 x 3 Sets

Isometric Press Up Holds

1 x 20 Seconds x 3 Sets

Scapular Press Ups

1 x 10 x 3 Sets

Scapular Pull Downs

13 x 50kg x 3 Sets

Face Pulls Chains

13 x 100lb x 3 Sets

Piston Push Downs

70/30

60/20

46/20

Pec Stretch

1 x 20 seconds x 3 Sets

DB Side Bends

8 x 80lb

8 x 85lb

8 x 90lb

Comments:

Shoulder was pretty tight the Iso got rid of that. The Piston Push Downs really blew my Triceps faded pretty quickly in the last set

DB Side Bends were a mission, will have to keep doing them regularly

OB 8)

"Keeping The Young Bulls Honest."