Beaten Paths are For Beaten Men

[Old Bull]

Just catching up on your journal OB. Great read as usual ... shame the hip is still giving you grief - your pain threshold must be double the average persons. Train hard mate.

Thanks Opti,

Yeah the hip its coming right doing a lot of work, probably doesn't help that I am still pushing the 90-95% stuff but as Chuck Vogelpohl said "don't stop me, I'm doing what I've got to do...."

Nate posted this up on our forum I read it a few years back stuck in my mind Nate brought it back at the right time. A good read :clap:

NOV 2002

This was the second year that EliteFTS had hosted the IPA Nationals. While it’s always nice to give back to the lifting community, it’s also a huge task full of months of hard work preparing for the event. Knowing that everything was in order, my wife and I decided to take a vacation a couple weeks before the event. This would allow us time to unwind and get ready to put on the best competition that we could for the lifers.

Right before we left for vacation, a friend of mine and fellow teammate, Chuck Vogelpohl, had the misfortune of rolling his car into a ditch. This happened one week before we left for vacation, and the only way that I knew about this was because he had had the police officer bring him into the gym so that he could train his squat. Chuck was training for the Nationals and didn’t want to miss a single session regardless of the numerous scrapes and bruises he had just received. Not to mention, he still had to find a way home. None of this ever dawned on him. All he knew was that he had to do what he had to do.

We returned from vacation, and a couple days later, I was back in the gym. As I walked into the gym, one of my other teammates came over and asked me, “Did you hear about Chuck?” I figured this was kind of old news at this point so I said, “Yea, he rolled his car before I left.”

“No, no, no, Dave. He rolled the rental car three days ago,” he told me with this “I can’t believe this happened” look on his face.

You’re kidding me, I thought to myself. How in the world can you roll two cars within ten days especially when those ten days also happen to fall within the last two weeks before the nationals? Minutes later Chuck walked in carrying his gym bag and began getting ready to embark on his last bench press session before the meet. Not only was he carrying his bag, but he also had new scrapes, cuts, and bruises to go with the old ones from the week before. I asked him how he felt, and he said, “Real good. Only one week to go.” We then went onto our training for the day. Not one word was ever said about the second accident.

It never dawned on him to talk about the second accident. All he knew was that he had to do what he had to do.

Six days later, we were at the meet and things were running perfectly. Everything was set up, the lifters were happy, and the women and light weight lifters were getting ready to start. At that moment, Chuck limped in holding a gallon jug of water. He had been there to weigh in and would be lifting the following day. I asked him how the weigh in had went, and he told me that he had made weight and was ready to go. I asked him about the limp, and he told me that he had pulled a glute but that it was no big deal. He should have a good day tomorrow.

I remember thinking to my self, this guy has been in two car accidents in the past two weeks and shows up to the meet with bruises all down his right leg and then somehow manages to pull a glute two days before the meet. Seriously, what the hell is he even doing at the meet?

This of course never dawned on him. All he knew was that he had to do what he had to do.

The next day, I was sitting in the head judge’s chair. Part of my job for the day was to judge as well as run the meet. The only break I would get from judging is when my teammates or friends would lift. At this point, I would step out to allow someone else to judge. I did, however, get to judge all other lifters. As I was sitting in the chair, I glanced up to the lifting order and noticed that Chuck’s opening squat attempt was 900 lbs. Confused, I flagged down Louie Simmons to ask him what the hell Chuck was doing. His best squat to date was 860 lbs, and he was opening with a 40 lb personal record. Louie just looked at me and said, “Yea, well you tell him.” I have known Chuck for many years, and I can say that there was no way I was going to tell him because he wouldn’t listen.

Regardless of what I would have said, it wouldn’t have mattered. He had to do what he had to do.

Chuck screamed out for his opening attempt, and I mean SCREAMED. He’s known as one of the most intense lifters to ever step on the platform, and while he may not be loud, his intensity is contagious. When he lifts, he has “something” that I’ve only seen in a couple other lifters. He’s also a huge crowd favorite, so as he approaches, the crowd stands to their feet. His range and intensity can be felt by everyone in the room.

Chuck got set under the bar and began to descend and descend. But he never got back up. He just got, as we in the game like to call it, “stapled.” Needless to say, he missed the weight. I felt bad for him. After all he had been through to get to this point, to have it end like this sucked. But I figured that he would probably learn from this and pick his openers better next time. As I headed back to the judge’s chair, I heard Louie call Chuck for a repeat. In a meet, you have three attempts. If you miss one, you can keep the weight the same or go up. But you can’t lower the weight. Chuck decided to give it another shot.

After getting “stapled” with a 40 lb personal record, most would have pulled out, but Chuck just did what he had to do.

As I sat judging the rest of the lifters, I kept an eye on the lifting order board to see what was going on. It was then that I noticed Chuck had increased his second attempt to 950 lbs. This would be the second highest squat of all time and a world record for this federation for his weight class. I was amazed at the call, but he was also a friend and teammate so I was also concerned. Once again, I called Louie over and asked him what the hell was going on. Once again, he told me, “You go tell him.” At this point, I was about to lose my mind. I told Louie that I wasn’t able to go tell Chuck because I had to stay and judge. I told Louie that he had to tell him.

I reminded Louie that Chuck had been in two car accidents within two weeks, pulled his glute, and opened with a 40 lb PR that he just got SMASHED with. Once again Louis told me, “You tell him.” So I got my ass up and walked into the warm-up room. As I made my way through all the Gatorade bottles, gym bags, squat suits, plates, and platforms, I saw Chuck with his helpers in the corner. As I approached, they were rubbing out his quads and his eyes were focused on the ground. A few steps later, he looked up and caught my eye.

The look in his eye told me that it didn’t matter what I said. He was going to do what he had to do.

Moments later, the crowd was on their feet again, and the music was cranked. Out came Chuck as intense as I have ever seen him. For a moment there, I actually thought he might have a chance. The crowd grew louder, and he grabbed the bar and set his hands. Next, he set his right foot and then the left. Finally, he ducked under the bar to get ready to unrack the world record weight. He set the weight up and pulled his chest and torso with all the air he could. With one slight hip adjustment, he pulled his head up and began to sit back. As he lowered the weight, I felt a deep pit in my stomach. I just wished that he wouldn’t get hurt. Then he hit parallel and BLASTED the weight back up like it was an empty bar. Literally, this was one of the most impressive and easiest lifts I have ever witnessed.

Chuck went on to call for 970 lbs on his third attempt, which would make the highest squat for his weight class of all time. He later changed it to 1000 pounds! This would make him the lightest man ever to do it. Did he do it? What do you think from the man who just had to do what he had to do? So what do I mean by saying he had to do what he had to do?

This is what I feel is the number one weakness that everyone has. This ranges from the weekend athletes to the professional athletes. The only difference between the two is that the professional athletes do the right things more frequently than the weekend warrior does. Every golfer will tell you about great hits they have made, but the pros do it more often.

Why is this? What separates the two? Like Chuck, the most successful people live in the present. It’s very easy to write out and plan goals. It’s easy to find a diet to follow or a training program to do. It’s also very easy to sit back and ride the glory of the past. But it’s totally different to LIVE it all right now.

The decisions that most athletes focus on are what they’ve done in the past or what will affect their future. However, in all reality, the past in nothing more than a bunch of presents that have already happened, and the future are the presents yet to happen. In other words, you can’t change the past or predict the future, but you do have control over what you do right now.

Are you on a diet? Well, is it time now to eat again? Are you eating the right stuff? When you trained last, did you do what you needed to do or what you wanted to do? You future is made up of all these “present” decisions.

This is doing what you have to do.

[Old Bull]

GPP

Sled Drag 70kgs

1 x 100 Steps x 2 Sets

Pull Down Abs

15 x 50kgs x 2 Sets

Backward Sled Drag 70kgs

1 x 90 Steps x 2 Sets

Gayble Curls

15 x 20kgs x 2 Sets

35mm Rope Pull Sled 70kgs

1 x 20 Meters x 2ets

Delt Combo Front/Side

15 x 10lb x 2 Sets

Indian Clubs 4 Combo

8 x 2.5kgs x 2 Sets

Battling Ropes

15 Both, 15 each, 15 Side 2 Side (Grappler Throws) x 2 Sets

Neck Harness

20 x 10kgs x 2 Sets

Hip Flexor/Glute Stretch/Quad

1 x 30 Seconds x 2 Sets

Notes:

Good session used a bit more effort in the Battling Ropes.

Товарищ OB

[Old Bull]

Week 12 Day 1

B,D

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs x 2 Sets

2 x 85kgs x 2 Sets

1 x 90kgs x 4 Sets

Deadlifts Hook Grip

3 x 70kgs

3 x 110kgs

2 x 130kgs x 2 Sets

2 x 150kgs x 4 Sets

Notes:

2nd to last session just light Deads, bench felt really good.

Товарищ OB

[ohjoshua]

Liked the story OB,

[Old Bull]

Week 12 Day 1

B,D

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs x 2 Sets

2 x 85kgs x 2 Sets

1 x 90kgs x 4 Sets

Deadlifts Hook Grip

3 x 70kgs

3 x 110kgs

2 x 130kgs x 2 Sets

2 x 150kgs x 4 Sets

Notes:

2nd to last session just light Deads, bench felt really good.

Товарищ OB

[Old Bull]

Liked the story OB,

Every now again when the training is getting to that stage it is a good reminder to keep going

[Old Bull]

Week 12 Day 2

S,B

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 100kgs

3 x 120kgs x 2 Sets (B)

2 x 140kgs x 3 Sets (B)

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs x 2 Sets

2 x 85kgs x 3 Sets

Notes:

Last session nice light and fast. Body is resting up at last which good, been a bit punished these last 12 weeks.

Товарищ OB

[Optimass]

Liked the story OB,

Every now again when the training is getting to that stage it is a good reminder to keep going

read this and realised ineed to get my shit together :pfft: - great story ... I'm in the gym tomorrow :doh:

[Old Bull]

Liked the story OB,

Every now again when the training is getting to that stage it is a good reminder to keep going

read this and realised ineed to get my shit together :pfft: - great story ... I'm in the gym tomorrow :doh:

Glad it helped Optimass

[Old Bull]

Sheiko Test Day

Squat

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 100kgs

3 x 120kgs(B)

2 x 140kgs(B)

Squat Comp Suit Centurion 44

2 x 160kgs (B) Straps Down

2 x 190kgs (B) Straps Up Light Wraps

1st Attempt: 212.5kg Good, a bit hesitant at the bottom searching.

2nd Attempt: 225kg 2.5kg PB Better setup and good decent, transition up a bit awkward.

3rd Attempt: 235kg 12.5kg PB Same setup 3 steps, good decent pushed knees out at bottom transition again needs work.

Bench

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

Bench Comp Shirt 44 Fury

2 x 110kgs 3 Board

2 x 125kgs 1 Board

1 x 135kgs 1 Board

1st Attempt: 142.5kgs Good Lift thought I had not touched my chest so searching.

2nd Attempt: 150kgs 5kg PB Good lift fast descent good pause lockout ok.

3rd Attempt: 155kg Missed got out of line about half way up.

Deadlift

3 x 70kgs

2 x 110kgs

2 x 130kgs

2 x 150kgs

Deadlift Suit DPs

2 x 170kgs (B) Straps Down

1 x 190kgs (B) Straps Up

1st Attempt: 205 good just need to work on getting lower.

2nd attempt: 215kg Missed, got to the knees but hips were to high TWINGE.

3rd Attempt: 215kg Missed Got better setup but twisted TWINGE worse real bad sacroiliac gone.

Comments:

This was a very unusual sort of a day, first time I have lifted in the House as a gym lift. No nerves, no comp atmosphere just seemed a bit to casual. Weight was 101, just buttoned off last week on the clean eating had big cheat meal last night BKs Quad etc.

Was pretty happy with how the Squat and Bench went made up for what happened at the Nationals. Was unsure how the hip would hold out so, looked at 600 total with a 215 Dead then if things went ok 225-230. 2nd attempt 215 just did not get set up properly toes out to far knees not right position, hips came up tried to correct used the back bang the Sacroiliac.

Just what I needed, rested should have stopped but had a conference and decided to adjust setup, toes straighter, gave it another shot come off the floor good but alternate grip loaded injured side twisted, pop dropped it.

Ended up with 590 Sore hip, really got to sort this s*#t out, going to submit my name for the Oceania Bench Press Championships in February, in the mean time have some serious thinking to do about this hip.

Want to thank PT, and SS for help and FB for the Deadlift section.

On a brighter note Sheiko has given me so much confidence in the Squat, I would never have attempted 210+ without tight wraps and 3 spotters. Now I would attempt that and more by myself, and trust my training, same goes with the Bench. Just this Deadlift nonsense.

Товарищ OB

[jono]

hip sounds no good mate. make sure you get it sorted :nod:

[Old Bull]

hip sounds no good mate. make sure you get it sorted :nod:

Had The Doc go over it it seems that when he re aligned my hips the liagaments on one side that were short, over stretched and the other side long shortened and became weaker. Doing some exercises for them now and I am going to start doing sumo so that I do not aggrevate it while training.

[Old Bull]

New title of log Make The Old Machine Strong

Week 1 Day 1

Bench Press

5 x 20kgs

5 x 40kgs

3 x 60kgs

2 x 72.5kgs

3 x 77.5kgs

3 x 90kgs

3 x 97.5kgs 2 Sets

Squats

5 x 20kgs

5 x 50kgs

4 x 80kgs

3 x 100kgs

3 x 115kgs (B)

5 x 132.5kgs x 3 Sets (B)

Yoke SSB Good Mornings

5 x 60kgs x 3 Sets

Bench Press

3 x 72.5kgs

3 x 85kgs

3 x 90kgs x 4 Sets

4 Board Bench Press

(3 Second Holds)

2 x 110kgs x 5 Sets

Dumbbell Flies

10 x 25lb x 3 Sets

Pull Down Abs Straps

5 x 55kgs x 3 sets

Notes:

Start of a Low Volume Maintenance Programme will just see how this runs will send in application for the Oceania Bench Champs. I lowered my Raw 1RM by 10kgs for the Squat just to see how this pans out on my hips, and also the effect it would have on the Deadlift Day. Going to start Sumo Deadlift and at the same time analyze my technique on Conventional.

Товарищ OB

[teamfatboy]

Liked the story OB,

Every now again when the training is getting to that stage it is a good reminder to keep going

read this and realised ineed to get my shit together :pfft: - great story ... I'm in the gym tomorrow :doh:

Damn I wish I'd read that story before... nice quote, Comrade Bull!

[in a small way I had the same thing happen to me - a quote that got me in the mindset to pull 160kg deadlifts the first time]

[steak]

Like the the new title of your log mate

[Old Bull]

Every now again when the training is getting to that stage it is a good reminder to keep going

read this and realised ineed to get my shit together :pfft: - great story ... I'm in the gym tomorrow :doh:

Damn I wish I'd read that story before... nice quote, Comrade Bull!

[in a small way I had the same thing happen to me - a quote that got me in the mindset to pull 160kg deadlifts the first time]

Thanks TFB,

It is amazing what how Quotes can motivate one

[Old Bull]

Like the the new title of your log mate

Cheers Steak,

Like one of the guys on The House forum said

Originally posted by iscariot

So can we take it from the change in title that you've stopped fighting against the machine and have decided to coax it along?

[Old Bull]

Week 1 Day 2

D,B,D

Sumo Deadlifts Hook Grip

3 x 70kgs

3 x 97.5kgs

3 x 117.5kgs x 2 Sets

2 x 137.5kgs x 2 Sets

3 x 145kgs x 2 Sets (B)

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 75kgs

4 x 87.5kgs

4 x 95kgs x 3 Sets

3 Board

6 x 90kgs x 5 sets

DB Flies

10 x 25lb x 3 Sets

Sumo Rack Pulls Below Knee

3 x 100kgs

2 x 117.5kgs x 2 Sets

3 x 137.5kgs x 2 Sets

4 x 155kgs x 2 Sets

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, was a bit concerned over the switch to Sumo but was very surprised at how it went, it looks promising. Bench well Board press 6 x 5 sets what sort of Low Volume is that "RUSSIAN LOW VOLUME"

Товарищ OB

[Old Bull]

Week 1 Day 3

B,S

Bench Press

5 x 20kgs

4 x 45kgs

3 x 67.5kgs

3 x 80kgs

3 x 92.5kgs

2 x 102.5kgs x 2 Sets

1 x 110kgs

2 x 102.5kgs

3 x 95kgs

3 x 87.5kgs

3 x 75kgs

3 Board Bench Press

6 x 90kgs x 5 Sets

DB Flies

10 x 25lb x 3 Sets

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 95kgs

3 x 115kgs x 2 Sets

2 x 132.5kgs (B)

3 x 142.5kgs x 3 Sets (B)

Yoke SSB Good Mornings

5 x 60kgs x 5 Sets

Leg Raise

1 x 9 x 3 Sets

Notes:

Good session today the third day of Board Presses this week not that much in weight but 6 reps x 5 sets is very interesting to say the least.

Weekly Analysis:

Good end to the first week of the Reduced Volume that may be only in name but the intensity is alittle bit more. Raw Squats were more tidy today dropped my 1RM by 10kgs there are a few things I want to work on.

Highlights:

Sumo Deadlift good things to work from

Товарищ OB

[Old Bull]

Week 2 Day 1 Reduced Volume

S,B,S

Squats

5 x 20kgs

4 x 60kgs

3 x 80kgs

2 x 95kgs

2 x 115kgs (B)

3 x 135kgs (B)

Squats 46 Centurion

3 x 165kgs (B) Straps Down

2 x 190kgs x 4 Sets (B) Straps Up

Bench Press

5 x 20kgs

4 x 45kgs

2 x 65kgs

3 x 77.5kgs

3 x 90kgs

Bench Press Fury Shirt 48

3 x 110kgs

3 x 125kgs x 3 Sets

DB Flies

10 x 25lb 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 105kgs

2 x 125kgs (B)

3 x 142.5kgs x 3 Sets (B)

Yoke SSB Ggood Mornings

5 x 60kgs x 5 Sets

Notes:

Second week and I was just going over my last cycle and this Low Volume is pretty well the same minus one or two reps. Squats felt a lot better lowering my 1RM is paying off Suit work was good and fast.

Bench a little bit rusty with the Shirt just work on it a bit more, maybe some carry over from doing Fridays workout on Saturday giving me one days rest between sessions.

Товарищ OB

[jono]

nice squatting mr bull :nod:

[Old Bull]

Week 2 Day 2 Reduced Volume

D,B,D

Sumo Deadlifts to The Knees Hook Grip

4 x 60kgs

4 x 80kgs

4 x 100kgs

4 x 120kgs

4 x 140kgs x 3 Sets (B)

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 72.5kgs

3 x 85kgs

3 x 90kgs x 3 Sets

DB Flies

10 x 25lb x 3 Sets

Deadlifts Hook Grip

3 x 100kgs

2 x 120kgs

3 x 140kgs (B)

Deadlifts Hook Grip Suit Bottom

3 x 152.5kgs (B)

3 x 162.5kgs x 4 Sets (B)

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 with Sumo and it went pretty well. Will work on a few technical issues, the Suit bottom changed things slightly had the bar a bit to far away from my shins just a setup issue. Very surprised at how the Sumo is going mind you weights are in the 70% to 80% range so not holding my breath to quickly.

Товарищ OB

[Old Bull]

nice squatting mr bull :nod:

Thanks My friend

[Old Bull]

Week 2 Day 3 Reduced Volume

S,B,S

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 95kgs

3 x 115kgs

2 x 132.5kgs (B)

3 x 142.5kgs x 3 Sets (B)

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 77.5kgs

2 x 90kgs

3 x 97.5kgs

2 x 105kgs

1 x 110kgs

2 x 105kgs

3 x 97.5kgs

3 x 90kgs

3 x 77.5kgs

3 x 72.5kgs

4 Board Press

6 x 85kgs x 5 Sets

DB Flies

10 x 25lb x 3 Sets

Squats

3 x 105kgs (B)

3 x 125kgs (B)

3 x 142.5kgs (B)

Yoke SSB Good Mornings

5 x 60kgs x 5 Sets

Leg Raise

1 x 9 x 3 Sets

Notes:

A pretty good day today, Squats were tidy, glad I have lowered my 1RM lot better technique and they are at better depth.

Weekly Analysis:

This new cycle Reduced Volume is going to work out well, have been checking my previous log and there are subtle changes in the sets and reps.

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

Highlight:

The deads Sumo is looking to be a good decision to change at the moment.

Товарищ OB

[Viking Power]

Week 1 Day 2

D,B,D

Sumo Deadlifts Hook Grip

3 x 70kgs

3 x 97.5kgs

3 x 117.5kgs x 2 Sets

2 x 137.5kgs x 2 Sets

3 x 145kgs x 2 Sets (B)

Bench Press

5 x 20kgs

4 x 40kgs

3 x 60kgs

3 x 75kgs

4 x 87.5kgs

4 x 95kgs x 3 Sets

3 Board

6 x 90kgs x 5 sets

DB Flies

10 x 25lb x 3 Sets

Sumo Rack Pulls Below Knee

3 x 100kgs

2 x 117.5kgs x 2 Sets

3 x 137.5kgs x 2 Sets

4 x 155kgs x 2 Sets

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, was a bit concerned over the switch to Sumo but was very surprised at how it went, it looks promising. Bench well Board press 6 x 5 sets what sort of Low Volume is that "RUSSIAN LOW VOLUME"

Товарищ OB

Hi Old Bull

Russian low volume seems to be ranging between 16 to 20 sets rep range between 1 to 5

VP