Beaten Paths are For Beaten Men

[jono]

nice work OB gettin in there

[Old Bull]

GPP

Sled Drag 70kgs

1 x 50 Steps x 3 Sets

DB Side Bends

8 x 80lb x 3 Sets

Reverse Hyper

8 x 100lbs x 3 Sets

GHR

1 x 10 x 3 Sets

Face Pulls Bar

10 x 100lb x 3 Sets

Hammer Curls

10 x 30lb x 3 Sets

Tate Press

10 x 30lb x 3 Sets

Notes:

Increased the all sets to 3 and tried to pick up the pace and it worked puffing like a steam train at the end.

Comrade OB

[Old Bull]

nice work OB gettin in there

Thanks Jono,

New 13 week cycle good to see what comes of it.

[Old Bull]

Week 1 Day 2

D,B,D

Deadlifts Hook Grip

3 x 70kgs

3 x 110kgs

3 x 125kgs x 2 Sets

2 x 147.5kgs x 2 Sets

3 x 157.5kgs x 2 Sets (B)

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 77.5kgs x 2 Sets

4 x 85kgs x 3 Sets

Masons

10 x 110lbs x 3 sets

DB Flies

10 x 25lb x 3 Sets

Rack Pulls Below Knee Hook Grip

3 x 105kgs

2 x 125kgs x 2 Sets

3 x 147.5kgs x 2 Sets (B)

4 x 167.5kgs x 3 Sets (B)

Lunges

10 x 20kgs x 3 Sets

Leg Raise

1 x 6 x 3 sets

Notes:

Day 2 of the Week 1, settling into the routine well just, Deads were ok had a twinge in the hip yesterday from whipping the 35mm rope for rope pulls and climbing. Get a twinge from that sitting on a stool :doh:

Comrade OB

[Old Bull]

GPP

Sled Drag 70kgs

1 x 50 Steps x 3 Sets

Pull Down Abs

10 x 50kgs x 3 Sets

Reverse Hyper

9 x 100lbs x 3 Sets

GHR

1 x 10 x 3 Sets

Face Pulls Chains

10 x 100lb x 3 Sets

Gayble Curls

10 x 20kgs x 3 Sets

Masons

10 x 100lb x 3 Sets

35mm Rope Pull Sled 70kgs

1 x 20 Meters x 3 sets

Notes:

Thought I would throw in Rope Pulls the new addition to The House, got a pretty good Shoulder/Lung/Arms workout so will keep these in, will help me for the time being.

Comrade OB

[Old Bull]

Week 1 Day 3

B,S

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

2 x 90kgs

2 x 97.5kgs x 2 Sets

1 x 102.5kgs

2 x 97.5kgs

3 x 90kgs

3 x 77.5kgs

3 x 65kgs

DB Flies

10 x 25lb x 3 Sets

Masons

10 x 110lbs x 3 Sets

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 100kgs

3 x 120kgs x 2 Sets

2 x 140kgs (B)

3 x 150kgs x 3 Sets (B)

Seated Good Mornings

5 x 60kgs x 3 Sets

Leg Raise

1 x 9 x 3 Sets

Notes:

Good end to the first week Squats were more tidy today, still a slight issue with the hip manageable but thats a work in priogress.

Comrade OB

[Old Bull]

Week 2 Day 1

S,B,S

Squats

5 x 20kgs

4 x 60kgs

3 x 80kgs

2 x 100kgs

2 x 120kgs

2 x 140kgs (B)

Squats 46 Centurion

3 x 160kgs (B) Straps Down

2 x 185kgs x 4 Sets (B) Straps Up

Bench Press

5 x 20kgs

4 x 40kgs

2 x 60kgs

3 x 72.5kgs

3 x 85kgs

Bench Press Fury Shirt 48

3 x 110kgs

3 x 125kgs x 3 Sets

DB Flies

10 x 35lb x 3 Sets

4 Board Bench Press

3 second Pauses at top of each rep

2 x 132.5kgs x 5 Sets

Squats

3 x 110kgs

2 x 130kgs (B)

3 x 150kgs x 3 Sets (B) Suit Bottom

Seated Good Mornings

5 x 60kgs x 5 Sets

Total Training Time:

83 Minutes

Notes:

Second week and step up in intensity, and of course Equipment Day, which took a little getting use to. Squats were a bit tough on the Delts and Wrists, but other than that they were good.

Bench a little bit surprised at the strength levels this early, the reps were all touches with a slight pause and felt good last set a bit sideways on the last rep just not tight.

OB

[steak]

Solid effort :clap: Strong bench

[Old Bull]

GPP

Sled Drag 70kgs

1 x 50 Steps x 3 Sets

DB Side Bends

8 x 80lb x 3 Sets

Reverse Hyper

8 x 100lbs x 3 Sets

GHR

1 x 10 x 3 Sets

Face Pulls Bar

10 x 100lb x 3 Sets

Hammer Curls

10 x 30lb x 3 Sets

Tate Press

10 x 30lb x 3 Sets

35mm Rope Pull Sled 70kgs

1 x 20 Meters x 3 sets

Notes:

Supersetting the exercises in order of how they are above. This has been going well heart rate up, breathing heavy desired effects, be really good for my recovery.

Comrade OB

[Old Bull]

Solid effort :clap: Strong bench

Getting there Steak long way to go yet

[Old Bull]

Week 2 Day 2

D,B,D

Deadlifts to The Knees Hook Grip

4 x 70kgs

4 x 110kgs

4 x 127.5kgs

4 x 147.5kgs x 3 Sets

Bench Press

5 x 20kgs

4 x 40kgs

3 x 65kgs

3 x 77.5kgs

3 x 85kgs x 3 Sets

Masons

10 x 110lbs x 3 sets

DB Flies

10 x 25lb x 3 Sets

Deadlifts Hook Grip

3 x 110kgs

2 x 127.5kgs

3 x 147.5kgs (B)

Deadlifts Hook Grip Suit Bottom

3 x 157.5kgs (B) x 3 Sets

3 x 170kgs (B) x 3 Sets

Lunges

10 x 20kgs x 3 Sets

Leg Raise

1 x 9 x 3 sets

Notes:

Day 2 of the Week 2, and things stepped up a gear, first time in the suit, still not happy with how this is going. Will work on a few technical issues with the Suit bottom to sort it out. Hip got a bit warm so left the last set out at 170kgs.

Comrade OB

[Old Bull]

GPP

Sled Drag 70kgs

1 x 50 Steps x 3 Sets

Pull Down Abs

10 x 50kgs x 3 Sets

Reverse Hyper

9 x 100lbs x 3 Sets

Face Pulls Bar

10 x 100lb x 3 Sets

GHR

1 x 10 x 3 Sets

Gayble Curls

10 x 20kgs x 3 Sets

Masons

10 x 100lb x 3 Sets

35mm Rope Pull Sled 70kgs

1 x 20 Meters x 3 sets

Notes:

Getting a better heart rate now and rope sled pulls are improving. Getting a good rythym going will add extra lengths maybe next week.

Comrade OB

[steak]

good 1 OB :clap: Gotta love that feeling when things are improving, weights going up, injuries not gettin in the way....alround good for the confidence 8)

[Old Bull]

Week 2 Day 3

S,B,S

Squats

5 x 20kgs

4 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

2 x 140kgs (B)

3 x 150kgs x 3 Sets (B)

Bench Press

5 x 20kgs

4 x 40kgs

2 x 60kgs

3 x 72.5kgs

2 x 85kgs

3 x 90kgs

2 x 97.5kgs

1 x 102.5kgs

2 x 97.5kgs

3 x 90kgs

3 x 85kgs

3 x 72.5kgs

3 x 67.5kgs

DB Flies

10 x 25lb x 3 Sets

Press Downs

10 x 120lbs x 3 Sets

Squats

3 x 110kgs (B)

3 x 130kgs (B)

3 x 150kgs (B)

Seated Good Mornings

5 x 60kgs x 3 Sets

Leg Raise

1 x 9 x 3 Sets

Notes:

A pretty good day today, had a bit of tightness in my right quad and hip flexor will give it a stretch and foam roller. Squats were better, and I liked the new volume especially the last set of Squats after Squatting then benching and then coming back to some triples man that's tough.

Weekly Analysis:

This new cycle that Coach DB has me on is pretty good, less volume but a bit more intensity. The day one session with equipment was a lot higher % wise than the last time I started with equipment, which we had talked about getting into the gear a lot earlier in the programme.

Body was not to bad considering I had one days rest from Squats on Sat then equipped Monday but I am back on to the Mon/Wed/Fri so a good 2 days off. Looking forward to next week

Bad Buzz:

The deads were the only hiccup not finishing the 4th set.

Comrade OB

[Old Bull]

good 1 OB :clap: Gotta love that feeling when things are improving, weights going up, injuries not gettin in the way....alround good for the confidence 8)

Yeah Steak, this round is a lot better than the lead up to the Nationals. You are always a bit tentative at pushings things just in case you agrevate it too much where you can't lift heavy at all.

[Old Bull]

GPP

Sled Drag 70kgs

1 x 75 Steps x 2 Sets

DB Side Bends

13 x 80lbs x 2 Sets

Backward Sled Drag 50kgs

1 x 50 Steps x 2 Sets

Hammer Curls

15 x 30lbs x 2 Sets

35mm Rope Pull Sled 70kgs

1 x 20 Meters x 3 sets

Face Pulls Bar

15 x 100lb x 2 Sets

Notes:

Changed things around today will do a lot more Sled Work 3 different types as shown above and maybe a couple of assists. Try and build on distance and speed on these not to concerned about the weight. Glutes and Hypers will do those as a warm up before starting my main workouts

Comrade OB

[jono]

OB you know in all my time at the house i never saw you train :grin:

(only cos i train at weird times :grin: )

and now! the training is endless..

a man of great mystery indeed. :clap:

keep it up!!

[SoaringSwine]

OB you know in all my time at the house i never saw you train :grin:

(only cos i train at weird times :grin: )

and now! the training is endless..

a man of great mystery indeed. :clap:

keep it up!!

It took me months to catch him. Believe it or not, I've actually seen him do cardio. He doesn't log it though, and if you catch him he'll swear he's just doing the yearly equipment safety test :pfft:

[Old Bull]

OB you know in all my time at the house i never saw you train :grin:

(only cos i train at weird times :grin: )

and now! the training is endless..

a man of great mystery indeed. :clap:

keep it up!!

You know the rules Jono, got to do the "Secret Training" so these Young Bulls can't catch up to quick.

Yeah the conditioning has picked up so has the training.

It took me months to catch him. Believe it or not, I've actually seen him do cardio. He doesn't log it though, and if you catch him he'll swear he's just doing the yearly equipment safety test :pfft:

Jono Misinformation, :^o you know what it's like one has to check the Machines for Safety reasons only

[Old Bull]

Week 3 Day 1

S,B,S

Warm Ups

GHR 1 x 8 x 3 Sets

Abs 1 x 8 x 3 Sets

Squats

5 x 20kgs

4 x 60kgs

4 x 80kgs

3 x 100kgs

3 x 120kgs (B)

3 x 140kgs (B)

Squats 46 Centurion

3 x 160kgs (B) Straps Down

3 x 185kgs x 4 Sets (B) Straps Up

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

Bench Press Fury Shirt 48

3 x 110kgs

3 x 125kgs x 3 Sets

DB Flies

10 x 35lb x 3 Sets

4 Board Bench Press

3 second Pauses at top of each rep

2 x 140kgs x 5 Sets

Squats

3 x 100kgs

3 x 120kgs (B)

3 x 140kgs (B) x 3 Sets

Seated Good Mornings

5 x 60kgs x 5 Sets

Notes:

Third week and step up in reps just one for most sets but that was enough. Squats were a better effort than last week getting use to the weight on the back.

Bench was good same as last week, just the last set my feet were moving and bum was coming up. Will rectify with my setup next week.

Товарищ OB

[steak]

Good work OB...bit more volume :clap:

Tell me more about fury shirt

[Old Bull]

GPP

Sled Drag 70kgs

1 x 85 Steps x 2 Sets

Pull Down ASbs

15 x 50kgss x 2 Sets

Backward Sled Drag 50kgs

1 x 80 Steps x 2 Sets

Gayble Curls

15 x 20kgs x 2 Sets

35mm Rope Pull Sled 70kgs

1 x 20 Meters x 3 sets

Delt Combo Front/Side

15 x 20lb x 2 Sets

Notes:

Increased steps to bth leg sled work and threw in Side and Front Raise DBs that was pretty interesting to say the least. Got a pretty good puff going on today so that is good.

Товарищ OB

[Old Bull]

Good work OB...bit more volume :clap:

Tell me more about fury shirt

The Fury is the brand of Bench Shirt I use in competitions, it is suited for guys who do not have such a big arch, they use the F6. This one is quite loose probably gives me 5kgs if that.

It has a different line (Bench Press Line) to my Raw Bench, this I am changing so they are both the same. But I use this shirt to keep me in the groove with the shirt line, these sessions are more technical than strength orientated, % no more than 85. My comp shirt, that weight would not even touch. My comp shirt gives me maybe 11% on my raw haven't done a raw single for a while so maybe 130ish.

[Old Bull]

Week 3 Day 2

D,B,D

Deadlifts to The Knees Hook Grip

3 x 70kgs

2 x 110kgs

3 x 125kgs

2 x 147.5kgs

3 x 157.5kgs x 2 Sets

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

3 x 90kgs

2 x 97.5kgs x 2 Sets

1 x 102.5kgs

2 x 97.5kgs x 2 Sets

3 x 90kgs

4 x 85kgs

3 x 77.5kgs

3 x 65kgs

Push Downs

10 x 130lbs x 3 sets

DB Flies

10 x 25lb x 3 Sets

Rack Pulls Below Knee Hook Grip

3 x 125kgs

3 x 147.5kgs x 2 Sets

4 x 170kgs x 3 Sets

Lunges

10 x 20kgs x 3 Sets

Leg Raise

1 x 9 x 3 sets

Notes:

Day 2 of the Week 3, and things are a lot better Sacroiliac wise no pain for a couple of days. Did all the pulls minus the belt got it out but then though HTFU.

To the knees was good slight twinge but nothing more and from knees was a bit of work.

Товарищ OB

[steak]

Good work OB...bit more volume :clap:

Tell me more about fury shirt

The Fury is the brand of Bench Shirt I use in competitions, it is suited for guys who do not have such a big arch, they use the F6. This one is quite loose probably gives me 5kgs if that.

It has a different line (Bench Press Line) to my Raw Bench, this I am changing so they are both the same. But I use this shirt to keep me in the groove with the shirt line, these sessions are more technical than strength orientated, % no more than 85. My comp shirt, that weight would not even touch. My comp shirt gives me maybe 11% on my raw haven't done a raw single for a while so maybe 130ish.

Had a bit of a google around and found some interesting stuff on them...hard case how you put one on with plastic bags over ya hands and then wet it down with a bit water on the shirt saw this on the eastside barbell page along with Mike Zeros 280 deadlift...meeeean!

Good volume on the bench press mate