Beaten Paths are For Beaten Men

[Old Bull]

Week 3 Day 1

S,B,S

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 102.5kgs

3 x 122.5kgs (B)

3 x 142.5kgs (B)

Squats 46 Centurion

3 x 167.5kgs (B) Straps Down

3 x 192.5kgs x 4 Sets (B) Straps Up

Bench Press

5 x 20kgs

4 x 45kgs

3 x 67.5kgs

3 x 80kgs

3 x 92.5kgs

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 137.5kgs x 5 Sets

Squats

3 x 102.5kgs

3 x 122.5kgs (B)

4 x 142.5kgs (B) x 3 Sets

Yoke SSB Good Mornings

5 x 60kgs x 5 Sets

Notes:

Third week of the Repeat, and a pretty good session a bit long about 2 and a bit hours with interruption's Monday morning phone calls because everyone is back at work.

Not overly keen on the second set of Squats after a heavy suit first session, but the last sets were pretty good. Bench was good the first triple at 125 was all over the place rushed the set up. Yoke SSB seems to be hitting the Sacroiliac if I go low enough so will put more effort into these.

Товарищ OB

[Old Bull]

another thread

For Equipment Use?

[Old Bull]

GPP

Sled Drag 70kgs

1 x 50 Steps x 2 Sets

Pull Down Abs

10 x 40kgs x 2 Sets

Backward Sled Drag 70kgs

1 x 45 Steps x 2 Sets

Gayble Curls

10 x 20kgs x 2 Sets

Battling Ropes

10 Both, 10 each, 10 Side 2 Side (Grappler Throws) x 2 Sets

Face Pulls

10 x 100lbs x 2 Sets

Agile 6

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 20 Seconds x 5 Sets

Notes:

It is amazing how quickly your conditioning can deteriorate I hope it comes back just as quick.

Товарищ OB

[steak]

It is amazing how quickly your conditioning can deteriorate I hope it comes back just as quick.

Товарищ OB

has it been a while mate

ps . got package thanks

[Old Bull]

has it been a while mate

ps . got package thanks

:oops: 2 Months :oops:

Good Fit?

[steak]

has it been a while mate

ps . got package thanks

:oops: 2 Months :oops:

Good Fit?

no wonder lol

yeah mate good fit but can see its gonna take a bit of working in...best i get started eh. Tonka is sorting some equipment for me so I should just about be ready \:D/

[Old Bull]

Week 3 Day 2

D,B,D

Sumo Deadlifts to The Knees Hook Grip

3 x 70kgs

3 x 102.5kgs

3 x 122.5kgs

2 x 142.5kgs

3 x 152.5kgs 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 2 Board

6 x 87.5kgs x 5 sets

DB Flies

10 x 25lb x 3 Sets

Sumo Rack Pulls Below Knee Hook Grip

3 x 122.5kgs

3 x 142.5kgs x 2 Sets

4 x 162.5kgs 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, of the repeat and apretty good session all round. Just playining with the feet postion toe angle in the sumo.

Pretty sure my Tris are growing with all this 6 reps x 5 sets and after 15 Sets on the Bench.

Товарищ OB

[jono]

huge volume as always OB

New years greets to you and your family

[ohjoshua]

so that was 2 months with no GPP?

why did you stop?

[steak]

huge volume as always OB

reckon...nice wee bench session

[Old Bull]

huge volume as always OB

New years greets to you and your family

Russians and Volume

Thanks Jono, and the same to you

so that was 2 months with no GPP?

why did you stop?

Had been training 6 days for just about the whole year and with the BBro and Christmas close just decided to keep my main training days in. Plus it was not till I checked my dairy then I realised :oops: :oops:

huge volume as always OB

reckon...nice wee bench session

Yeah Steak wee is the word

[Old Bull]

GPP

Sled Drag 70kgs

1 x 50 Steps x 2 Sets

DB Side Bends

10 x 70lbs x 2 Sets

Backward Sled Drag 70kgs

1 x 45 Steps x 2 Sets

Hammer Curls

10 x 25lbs x 2 Sets

Sled Rope Pulls

1 x 70kgs x 20 Meters x 2 Sets

Delt Combo

10 x 10lbs x 2 Sets

Agile 6

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 20 Seconds x 5 Sets

Notes:

Lot better today than I was on Tuesday still a couple of weeks away from getting back up to where I washttp://www.powerhousegym.co.nz/gymforum/images/smilies/veryold.gif

I am putting in a bit more hip mobilty work Foam Roller and stretching. Once the GPPs get to 1/2 hour then I will do the Mobilty at home each night. Or maybe straight after the GPP will see how it pans out.

Товарищ OB

[Old Bull]

Week 3 Day 3

B,S,B

Bench Press

5 x 20kgs

4 x 45kgs

2 x 67.5kgs

3 x 80kgs

3 x 92.5kgs

3 x 105kgs x 2 Sets

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 102.5kgs

3 x 122.5kgs (B)

2 x 142.5kgs x 2 Sets (B)

3 x 152.5kgs 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 90kgs 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 was a lot better than week 3s in last cycles. Squats are lot stronger and deeper, This new volume is panning out well even with the 2% increase, and my conditioning is getting back up.

Weekly Analysis:

Body was not to bad after this week, the Sacroiliac is pretty good could be a few things but it is not a annoying issue in the back of my mind each time I Squat.

Bench has been progressing and this new 6 x 5s after main bench seems to be putting some size on my tris.

Deads is a work in progress but at this stage I feel something good could happen towards the end of the year.

Highlight:

The DeadZone: Sumo again is very promising, the Hook Grip is improving each week at the same rate as the loadings. Still hurts tho.

Horseshoes yeah the bigger they get the bigger the Bench.

Товарищ OB

[Old Bull]

GPP

Sled Drag 70kgs

1 x 50 Steps x 2 Sets

Pull Down Abs

10 x 40kgs x 2 Sets

Backward Sled Drag 70kgs

1 x 90 Steps x 2 Sets

Gayble Curls

10 x 20kgs x 2 Sets

Battling Ropes

10 Both, 10 each, 10 Side 2 Side (Grappler Throws) x 2 Sets

Face Pulls

10 x 100lbs x 2 Sets

Agile 6

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 20 Seconds x 5 Sets

Notes:

Lot better than my first day at the beginning of the week, did my session with Rodney today.

Товарищ OB

[Viking Power]

Hey OB

What are face lifts? and Battling Ropes what do they help you with?

VP

[Old Bull]

Hey OB

What are face lifts? and Battling Ropes what do they help you with?

VP

Face Pulls train the Rhomboids, I use either Wide Grip LPD Bar, Tricep Ropes, or Chains. Usually done in the Gayble Cross Over or Lat Pull Down, shoulders retracted and the Bar is pulled to the nose, this mimics the bottom position in Bench Press.

Battling Ropes is a shoulder exercise also a lung one to as you get pretty puffy doing it. Boat rope about 40mm and 40 meters long grab a hand on each end, we have it wrapped around our sled and give it snott.

Grappler

I should really start putting together some house training video's

[steak]

they look a bit nasty mate :twisted: I bet you get a few rock up and rip right in only to last a short time

[Old Bull]

Yeah Steak,

We got good boat rope hands got to be pretty tough, you should have heaps of old rope lying around have a play you sit down for a while after not saying much.

[Viking Power]

Hey OB

What are face lifts? and Battling Ropes what do they help you with?

VP

Face Pulls train the Rhomboids, I use either Wide Grip LPD Bar, Tricep Ropes, or Chains. Usually done in the Gayble Cross Over or Lat Pull Down, shoulders retracted and the Bar is pulled to the nose, this mimics the bottom position in Bench Press.

Battling Ropes is a shoulder exercise also a lung one to as you get pretty puffy doing it. Boat rope about 40mm and 40 meters long grab a hand on each end, we have it wrapped around our sled and give it snott.

Grappler

I should really start putting together some house training video's

Hi OB

Yeah house training video's would be great, I love to see what people are doing its a great learning tool.

Thanks for that OB, that rope battling looks like it would be great for endurance also, the below clip the guy said it would be great for grip strength I might try and find some thick ropesin the mean time just have to stick with shrugs.

VP

[Old Bull]

Week 4 Day 1

S,B,S

Squats

5 x 20kgs

4 x 60kgs

4 x 80kgs

2 x 102.5kgs

3 x 122.5kgs (B)

3 x 142.50kgs (B)

Squats 46 Centurion

3 x 167.5kgs (B) Straps Down

2 x 192.5kgs (B) Straps Up

2 x 205kgs (B) Straps Up x 2 Sets

Bench Press

5 x 20kgs

4 x 45kgs

2 x 67.5kgs

3 x 80kgs

2 x 92.5kgs

Bench Press Fury Shirt 48

3 x 110kgs

3 x 125kgs x 3 Sets

DB Flies

10 x 25lb x 3 Sets

3 Board Bench Press

3 second Pauses at top of each rep

2 x 137.5kgs x 5 Sets

Squats

2 x 102.5kgs

2 x 122.5kgs (B)

2 x 142.5kgs (B)

2 x 162.5kgs (B) x 3 Sets

Yoke SSB Good Mornings

5 x 60kgs x 5 Sets

Notes:

Fourth week and Squats are going pretty well. Probably the best session so far. Starting to dial things in now had a talk to the Coach about having this week off as I start a 12 week cycle next week up to the CDs. I said I was feeling good so he said just train this week and we will kick it off next week. That would make it a 20 week cycle Yeah Baby.

Bench was good to, I think the amount of board pressing that I am doing 3 times per week is starting to paying off.

Товарищ OB

[Old Bull]

Thanks for that OB, that rope battling looks like it would be great for endurance also, the below clip the guy said it would be great for grip strength I might try and find some thick ropesin the mean time just have to stick with shrugs.

VP

Yeah you will come across the ropes at some stage somewhere, don't buy brand new. Good GPP tho.

[Old Bull]

GPP

Sled Drag 70kgs

1 x 75 Steps x 2 Sets

DB Side Bends

10 x 70lbs x 2 Sets

Backward Sled Drag 70kgs

1 x 45 Steps x 2 Sets

Hammer Curls

10 x 25lbs x 2 Sets

Sled Rope Pulls

1 x 70kgs x 20 Meters x 2 Sets

Delt Combo

10 x 10lbs x 2 Sets

Neck Harness

1 x 10kgs x 20 seconds x 2 Sets

Agile 6

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 20 Seconds x 5 Sets

Notes:

Increased the Sled to 75 steps will go to a 100 next week, put in the Neck Harness as the neck was starting feel tight the Doc clicked the neck feels a lot better now, must have slept funny.

Hip Mobility work Foam Roller and stretching I am seeing the benefits already. Especially the IT band that is no where near as sore still sore tho.

Товарищ OB

[Old Bull]

Week 4 Day 2

B,D,B

Bench Press

5 x 20kgs

4 x 45kgs

3 x 67.5kgs

3 x 80kgs

2 x 92.5kgs

2 x 105kgs x 2 Sets

2 x 112.5kgs x 2 Sets

Deadlifts Sumo Hook Grip

3 x 70kgs

2 x 102.5kgs

2 x 122.5kgs

2 x 142.5kgs (B)

Deadlifts Sumo Hook Grip Suit

3 x 155kgs (B) Straps Down

2 x 177.5kgs (B) Straps Down

2 x 187.5kgs 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 92.5kgs 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, 187.5 felt good a little milestone there. The second set was a lot better than the first. Grip is is coming along.

Bench was good weights were just right, my raw work is coming along nicely.

Товарищ OB

[Viking Power]

Hey OB

Good training mate glad that raw training is coming along nicely, why the change to sumo / hook grip?

What's the benefits versus the con's just interested why I am seeing alot of people doing hook grip of lately, thanks

VP

[Old Bull]

GPP

Sled Drag 70kgs

1 x 75 Steps x 2 Sets

Pull Down Abs

10 x 40kgs x 2 Sets

Backward Sled Drag 70kgs

1 x 90 Steps x 2 Sets

Gayble Curls

10 x 20kgs x 2 Sets

Battling Ropes

10 Both, 10 each, 10 Side 2 Side (Grappler Throws) x 2 Sets

Face Pulls

10 x 100lbs x 2 Sets

Neck Harness

20 x 10kgs x 2 Sets

Agile 6

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 20 Seconds x 5 Sets

Notes:

Damm was it hot today, I was sweating just doing the Foam Roller

Товарищ OB