Beaten Paths are For Beaten Men

[ohjoshua]

I notice you were only 10kg off the squat record in your last competition, for your class.

[Old Bull]

Week 1 Day 2

D,B,D

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

Interesting their take on Low Volume my first cycle was up around 25 sets

[Old Bull]

I notice you were only 10kg off the squat record in your last competition, for your class.

Yeah ohjoshua,

All goes well aimimg for 245.5 maybe a bit more (break NZ records by 500gm) at the Nationals next year in Christchurch.

[steak]

I notice you were only 10kg off the squat record in your last competition, for your class.

Yeah ohjoshua,

All goes well aimimg for 245.5 maybe a bit more (break NZ records by 500gm) at the Nationals next year in Christchurch.

A worthy goal OB :nod: Keep up the good training :clap:

[Viking Power]

Week 1 Day 2

D,B,D

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

Interesting their take on Low Volume my first cycle was up around 25 sets

Hi Old Bull

Sorry I should of made it a little clearer if you have bench and squats on one day for example the bench sets are around 16 - 20 and squats are around 8 - 10 sets then there are two extra movements added to help with the core which are 10 sets together so a total of 35 - 40 sets per workout

its pretty hard work I am finding it workout length around 2.5 - 3 hrs per time thank god its only 3 times per week have a good xmas and new year

VP

[Old Bull]

Hi Old Bull

Sorry I should of made it a little clearer if you have bench and squats on one day for example the bench sets are around 16 - 20 and squats are around 8 - 10 sets then there are two extra movements added to help with the core which are 10 sets together so a total of 35 - 40 sets per workout

its pretty hard work I am finding it workout length around 2.5 - 3 hrs per time thank god its only 3 times per week have a good xmas and new year

VP

Hey VP yeah I was quoting just on one exercise with the 25 sets but I know what you mean. Some lifters super set the assist work to get through it quicker. You may need to do GPP work the other 3 days and have one day off sundays. GPP will help you get through your sets quicker and helps get your conditioning up about a 30 minute workout helps with recovery too. Your conditioning will improve with the first cycle and you get through your work a lot quicker in the second cycle.

PM me if you want a sample GPP list.

And like wise to you and your family Merry Christmas and a Happy New Year.

[Old Bull]

Week 3 Day 1

S,B,S

Squats

5 x 20kgs

4 x 60kgs

4 x 80kgs

3 x 95kgs

3 x 115kgs (B)

3 x 135kgs (B)

Squats 46 Centurion

3 x 160kgs (B) Straps Down

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

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 77.5kgs

3 x 90kgs

Bench Press Fury Shirt 48

3 x 110kgs

3 x 125kgs x 2 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 100kgs

3 x 115kgs (B)

3 x 132.5kgs (B) x 2 Sets

Yoke SSB Good Mornings

5 x 60kgs x 5 Sets

Notes:

Third week and must have done something to my hip while sleeping first session of squats were ok missed the last 2 sets in the second session.

Bench was good same as last week, 1st set of 125 was pretty ugly, but finished off better.

Товарищ OB

[steak]

that damn hip again eh :twisted: shitload of volume there OB..no wonder the bloody thing's complaining

[Old Bull]

that damn hip again eh :twisted: shitload of volume there OB..no wonder the bloody thing's complaining

Yeah but a good sign according to The Doc, he said things are slowly moving into place. So hopefully we are on the right track to better Squats and Deads \:D/

[ohjoshua]

I notice you were only 10kg off the squat record in your last competition, for your class.

Yeah ohjoshua,

All goes well aimimg for 245.5 maybe a bit more (break NZ records by 500gm) at the Nationals next year in Christchurch.

that is pretty cool.

I bet it has been a long time coming. You have made really good progress this year conisdering injurys and being an advanced trainer.

[Old Bull]

Week 3 Day 2

D,B,D

Sumo Deadlifts to The Knees Hook Grip

3 x 70kgs

3 x 100kgs

3 x 120kgs

2 x 140kgs

3 x 150kgs x 2 Sets

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 77.5kgs

3 x 90kgs

3 x 97.5kgs

2 x 105kgs x 2 Sets

1 x 112.5kgs

2 x 105kgs x 2 Sets

3 x 97.5kgs

4 x 90kgs

3 x 85kgs

3 x 72.5kgs

Bench Press 3 Board

6 x 85kgs x 5 sets

DB Flies

10 x 25lb x 3 Sets

Sumo Rack Pulls Below Knee Hook Grip

3 x 120kgs

3 x 140kgs x 2 Sets

4 x 160kgs 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, Sacroiliac came right before todays session but the Sumo seems to have a lot less effect on it.

Bench was like a marathon not as The Pyramid as it is described 15 Sets.

Товарищ OB

[Old Bull]

I notice you were only 10kg off the squat record in your last competition, for your class.

Yeah ohjoshua,

All goes well aimimg for 245.5 maybe a bit more (break NZ records by 500gm) at the Nationals next year in Christchurch.

that is pretty cool.

I bet it has been a long time coming. You have made really good progress this year conisdering injurys and being an advanced trainer.

Thanks O,

Yeah I think the advances or progress have come more from forming better Neural Pathways albeit greasing the groove than from anything else. As I have not done any supplement or assistance strength work associated with a WSB Template.

Shieko training really developes Neural efficiency, which is really good if your technique is pretty well there. It slams you if your technique is rubbish which is what happens to a lot of new lifters jumping into sheiko without a good or reasonable technical base.

OB

[Old Bull]

Week 3 Day 3

B,S,B

Bench Press

5 x 20kgs

4 x 45kgs

2 x 65kgs

3 x 77.5kgs

3 x 90kgs

3 x 105kgs x 2 Sets

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 100kgs

3 x 120kgs (B)

2 x 140kgs x 2 Sets (B)

3 x 150kgs x 2 Sets (B)

Bench Press

2 x 72.5kgs

3 x 85kgs

4 x 92.5kgs x 3 Sets

3 Board Bench Press

6 x 85kgs x 5 Sets

DB Flies

10 x 25lb x 3 Sets

Yoke SSB Good Mornings

5 x 60kgs x 5 Sets

Leg Raise

1 x 9 x 3 Sets

Notes:

Well the end of week 3 and I feel this is going a lot better than week 3 in last 2 cycles. Squats are lot stronger and deeper, sacroiliac is manageable not giving me the grief it was before. This new volume is going pretty well today was good not to heavy and just right volume very pleased.

Weekly Analysis:

Body was not to bad even after the Sacroiliac scare on Monday. Squats have been going really well very pleased with this, Bench is the same interesting to see how this xtra board work every training pans out.

Highlight:

The DeadZone: Sumo again is very promising at this stage, the Hook Grip is improving each week the loadings are not as much so my grip can keep up with it, a good thing.

Товарищ OB

[ohjoshua]

Mr bull,

I notice that a lot of your program involves lots light (with regard to your 1RM) training.

[steak]

Dont ya just love it when things go well. Nice work

[Old Bull]

Week 4 Day 1

S,B,S

Squats

5 x 20kgs

4 x 60kgs

3 x 80kgs

2 x 100kgs

3 x 120kgs (B)

3 x 140kgs (B)

Squats 46 Centurion

3 x 165kgs (B) Straps Down

2 x 185kgs (B) Straps Up

2 x 200kgs (B) Straps Up x 2 Sets

Bench Press

5 x 20kgs

4 x 45kgs

2 x 65kgs

3 x 77.5kgs

2 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

2 x 100kgs

2 x 120kgs (B)

2 x 140kgs (B)

2 x 160kgs (B) x 3 Sets

Yoke SSB Good Mornings

5 x 60kgs x 5 Sets

Notes:

Fourth week and Squats are going pretty well. Getting the descent speed faster, had the straps up for the last two sets not to sure of depth but 200 would have been close.

Bench was up and down, middle set was ugly by product of 2 much chocolate.

Товарищ OB

[Old Bull]

Mr bull,

I notice that a lot of your program involves lots light (with regard to your 1RM) training.

Hi ohjoshua,

Yeah my previous template westside was more about 90%+ training on assistant and 50-60% on dynamic (speed) actual full lift. You become very strong in the assist muscle groups but lack technical expertise in the competiton lift.

Skeiko theroy is you get a lot stronger training in the 70-85% range but the volume is where the secret is. Training at 90% makes you only stronger at 90%, Sheiko % you become far stronger in excess of 100%. This system creates accumulated fatiuge (supercompensation) the tonnage shifted is the key you can do more sets and more sessions each week with this sort of % training. It is a hard concept to get your head around but it works very well as long as your 1RMs are true and not predicted 1RMs.

Dont ya just love it when things go well. Nice work

Yeah Bro,

Its good when it pans out.

[Old Bull]

Week 4 Day 2

B,D,B

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 77.5kgs

2 x 90kgs

2 x 105kgs x 2 Sets

2 x 112.5kgs x 2 Sets

Deadlifts Sumo Hook Grip

3 x 70kgs

2 x 100kgs

2 x 120kgs

2 x 140kgs (B)

Deadlifts Sumo Hook Grip Suit

3 x 150kgs (B) Straps Down

2 x 172.5kgs (B) Straps Down

2 x 182.5kgs x 2 Sets (B) Straps Up

Bench Press

2 x 72.5kgs

2 x 85kgs

3 x 97.5kgs x 2 Sets

3 Board Bench Press

6 x 85kgs x 5 sets

DB Flies

10 x 25lb x 3 Sets

Lunges

10 x 20kgs x 3 Sets

Notes:

Day 2 of the Week 4, and things are going well with the Hook Grip and Sumo, 182.5 felt good a little milestone there. Surprisingly it was a bit easier to get into position than it was in the conventional stance. Grip is pleasing after reading this,

Quote:

Surovetsky chooses to avoid direct grip work. Just stay away from straps in all your pulls, including the lockouts, and your grip will get strong, says he.

I stopped using straps in the rack pulls I have benefited for it.

Bench was good weights are up a bit from what I normally do but going ok.

Товарищ OB

[Old Bull]

Week 4 Day 3

S,B

Squats

5 x 20kgs

4 x 60kgs

3 x 80kgs

2 x 100kgs

3 x 120kgs

2 x 140kgs (B)

3 x 160kgs x 3 Sets (B)

Bench Press

5 x 20kgs

4 x 45kgs

2 x 65kgs

3 x 77.5kgs

4 x 90kgs

DB Flies

10 x 25lb x 3 Sets

3 Board Bench Press

6 x 85kgs x 5 Sets

Notes:

Quick Train for Christmas Day, this was short and sweet the squats were good bit of an effort but happy with them. Good rest till Monday.

Weekly Analysis:

This week saw a step up in intensity on my heavy day, equipment is feeling good, a lot more settled this round as opposed to the last.

Deads were the highlight of the week I have been doing Sumo for 4 weeks and pulled a two doubles at 182.5 so this is looking pretty good.

Christmas Day and the first in was at 6.15 this morning Ho Ho Ho I was not even in the hunt 9.15 for me.

Товарищ OB

[AK]

Even on XMAS day huh :clap: Have a great one OB!

[Old Bull]

Even on XMAS day huh :clap: Have a great one OB!

No rest for the wicked

How's the first year of studies?

[AK]

Even on XMAS day huh :clap: Have a great one OB!

No rest for the wicked

How's the first year of studies?

School worked out well. Lots of hours spent sitting over books etc. The usual stuff, you can imagine.

Train hard and have fun OB.

[Old Bull]

Repeat 1st Block 2% increase Week 1 Day 1

Bench Press

5 x 20kgs

5 x 40kgs

3 x 60kgs

2 x 72.5kgs

3 x 80kgs

3 x 92.5kgs

3 x 100kgs 2 Sets

Squats

5 x 20kgs

5 x 50kgs

4 x 80kgs

3 x 102.5kgs

3 x 122.5kgs (B)

5 x 142.5kgs 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 92.5kgs x 4 Sets

3 Board Bench Press

(3 Second Holds)

2 x 112.5kgs x 5 Sets

Dumbbell Flies

10 x 25lb x 3 Sets

Pull Down Abs Straps

5 x 55kgs x 3 sets

Notes:

Talked to Coach Dave on working out something before the CDs, which are 16 Weeks out from today. So we will repeat the first block but with a 2% (of 1RM) increase on Squats and Deads and a 1% increase on the Bench Press. Then there will be a 12 week cycle into the CDs. May have to use the Fractional plates on some of the sets will just see how it pans out.

Other than the fattening from the last few days of feasting today's session was ok.

Товарищ OB

[steak]

your coach does the program for you?

[Old Bull]

your coach does the program for you?

Its sort of a collaboration, Sheiko is basically a raw programme. Coach Dave has been working with quite a few lifters including myself on getting the numbers and % right for equipped lifters like myself. The first cycle was 2.5 to 3+ hours long, the reduced is a lot better time wise but the intensity is up a bit more. A short report is done weekly and at the end of the cycle, there is a discussion where we think changes could be made or areas that I need to work on.

ie The change to Sumo, sheiko is gearded more towards Sumo deadlfters as the amount of squats you do in a week (35-45 sets) the back cannot recover completely with a conventional deadlift cycle in the middle. Mine has sort of stalled as the other two lifts have progressed quite well, injuries sacroiliac added to the mix.