Beaten Paths are For Beaten Men

[steak]

hey OB

this one is great, the best of the best.

"get outta my squat rack and dont let me ever see you back in here on a monday!"

[Viking Power]

hey OB

this one is great, the best of the best.

[/quote "get outta my squat rack and dont let me ever see you back in here on a monday!"[/quote

Yeah he's the man alright

[Old Bull]

Week 2 Day 3

S,B,S

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 102.5kgs

3 x 122.5kgs

2 x 142.5kgs (B)

3 x 152.5kgs x 3 Sets (B)

(31)

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 112.5kgs

2 x 105kgs

3 x 97.5kgs

3 x 90kgs

3 x 77.5kgs

3 x 72.5kgs

(37)

4 Board Press

6 x 110kgs x 5 Sets

(30)

DB Flies

10 x 25lb x 3 Sets

Squats

3 x 112.5kgs

3 x 132.5kgs (B)

3 x 152.5kgs (B)

(9)

Yoke SSB Good Mornings

5 x 70kgs x 5 Sets

Leg Raise

1 x 9 x 3 Sets

Notes:

A pretty good day today, Squats were tidy, long tho had interuptions so got a bit cold by the last set of Squats.

Weekly Analysis:

This week the Volume is going well, conditioning is getting up and some subtle changes have made things interesting. Strength is good and the weight is under control now.

Shirt and Suit work is alot more stable if that is the word, A lot more time in equipment has given me a chance to play with things. Might have a surprise install for my next Deadlift Session will wait to see if it happens.

Highlight:

The DeadZone brought my feet an inch closer to the bar, all first reps were real tidy stroing and the line straight, 2nd and 3rd all over the place. Which is good as with my conventional the 2nd and 3rd were always the better reps. Its the first rep that counts in comp I like this Sumo.

Товарищ OB

[Old Bull]

hey OB

this one is great, the best of the best.

Had to rewatch my copy thanks VP.

hey OB

this one is great, the best of the best.

"get outta my squat rack and dont let me ever see you back in here on a monday!"

The man was pretty intense throwing the bag down by the rack would have been the first clue.

hey OB

this one is great, the best of the best.

"get outta my squat rack and dont let me ever see you back in here on a monday!"[/quote

Yeah he's the man alright

[ohjoshua]

hey OB

this one is great, the best of the best.

he sounds and looks like a juicer.... how are the IPF like with testing?

did he ever fail any?

[Viking Power]

Hey OB

Hahaha I think your right mate the bag would off done it alright

Just pick up some off that fish oil mate.

[Old Bull]

hey OB

this one is great, the best of the best.

he sounds and looks like a juicer.... how are the IPF like with testing?

did he ever fail any?

Three strikes and you are banned for life Ed Coan got three I am not sure about Kirk, he became a Hall of Fame and they pretty well always test the winners.

[Old Bull]

Hey OB

Hahaha I think your right mate the bag would off done it alright

Just pick up some off that fish oil mate.

Cheers Bro

[Old Bull]

GPP

A1 Sled Drag 60kgs

1 x 100 Steps x 2 Sets

A2 DB Side Bends

12 x 70lbs x 2 Sets

B1 Backward Sled Drag 70kgs

1 x 90 Steps x 2 Sets

B2 Hammer Curls

12 x 20lbs x 2 Sets

C1 Sled Rope Pulls

1 x 70kgs x 20 Meters x 2 Sets

C2 Rear Delt Combo

10 x 10lbs x 2 Sets

C3 Neck Harness

1 x 8 x 2 Sets

Agile 7

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 5 Sets

Sacroiliac Stretch

1 x 1 Minute x 2 Sets Each Hip

Notes:

Sled really starting to work the hips rope pulls are getting faster and more fluid. Agile to seven is coming along well.

Had the pleasure of training with one the youngest members in The House. Kept me honest and puffing.

Товарищ OB

[steak]

Had the pleasure of training with one the youngest members in The House. Kept me honest and puffing.

Товарищ OB

that would have made a good House vid mate :wink:

[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)

(23)

Squats 46 Centurion

3 x 160kgs (B) Straps Down

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

(15)

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 77.5kgs

3 x 90kgs

(18)

Bench Press Fury Shirt 48

3 x 110kgs

3 x 125kgs x 2 Sets

(9)

DB Flies

10 x 25lb x 3 Sets

4 Board Bench Press

2 second Pauses at top of each rep

3 x 137.5kgs x 5 Sets

(15)

Squats

3 x 102.5kgs

3 x 122.5kgs (B)

4 x 142.5kgs (B) x 3 Sets

(18)

Yoke SSB Good Mornings

5 x 60kgs x 5 Sets

Notes:

Third week and not to sure if my lack of feeding yesterday had anything to with the long session today. 1st set in the suit at the work set was all over the place refocused and the rest were good. But the final work set in the last session was very interesting to say the least tough mofo.

Bench was good same as last week, 1st set of 125 was better but still a bit ugly, but finished off well.

Might start feeding myself before these Geared sessions did before Nationals this will help.

Tip of The Day: Focus Son Focus

Товарищ OB

[Old Bull]

Had the pleasure of training with one the youngest members in The House. Kept me honest and puffing.

Товарищ OB

that would have made a good House vid mate :wink:

It would have been bro he is 40 years my junior, shit that don't sound right.

[Viking Power]

Hey OB

Good training brother, I am waiting to see your deadlift day mate \:D/ ,

OB tried that breathing thing today on the squats it felt better and lighter but it will take a little bit of getting use too, but it will be worth it, I will try on deadlifts also, I done it with no break as I try and train with no belt until test week or comp day. But good call bro thanks.

Bloody hot up here again bring on winter I say mate

VP

[Old Bull]

Hey OB

Good training brother, I am waiting to see your deadlift day mate \:D/ ,

OB tried that breathing thing today on the squats it felt better and lighter but it will take a little bit of getting use too, but it will be worth it, I will try on deadlifts also, I done it with no break as I try and train with no belt until test week or comp day. But good call bro thanks.

Bloody hot up here again bring on winter I say mate

VP

Yeah Bro me too,

It takes a while not long to get use to the breathing, probably would pay to introduce the belt a little bit more. The Belt can throw your line out, we talked a bit about this on PH, I did a lot raw and when I came to the Skills and Tests it took a little while to get adjusted to the feel and the line that you have to take.

Roll on the cold stuff, mind you BB trains in the Northen territories 41 degrees 26-30 in the winter he can have that.

[Optimass]

Had the pleasure of training with one the youngest members in The House. Kept me honest and puffing.

Товарищ OB

that would have made a good House vid mate :wink:

It would have been bro he is 40 years my junior, shit that don't sound right.

Great opportunity for him. A good trade off IMO - young guy taps your brain and benefits from your wisdom and you get to measure you strength and intensity against someone coming into the sport.

I have had a number of younger TPartners in the past (a few older ones) ... I knew if I was pushing them to the bucket that I wasn't taking the easy road :pfft:

[Old Bull]

GPP

A1 Sled Drag 60kgs

1 x 100 Steps x 2 Sets

A2 Pull Down Abs

12 x 40kgs x 2 Sets

B1 Backward Sled Drag 70kgs

1 x 90 Steps x 2 Sets

B2 Gayble Curls

12 x 20kgs x 2 Sets

C1 Battling Ropes

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

C2 Face Pulls

12 x 110lbs x 2 Sets

C3 Neck Work

1 x 8 x 2 Sets

Agile 7

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 5 Sets

Sacroiliac

1 x 1min x 2 Sets

Notes:

Getting better on the pipe nearly had the bum touching the bench, Foam work on the IT Bands is pretty good now only taken about 4 weeks I think.

Товарищ OB

[Old Bull]

that would have made a good House vid mate :wink:

It would have been bro he is 40 years my junior, shit that don't sound right.

Great opportunity for him. A good trade off IMO - young guy taps your brain and benefits from your wisdom and you get to measure you strength and intensity against someone coming into the sport.

I have had a number of younger TPartners in the past (a few older ones) ... I knew if I was pushing them to the bucket that I wasn't taking the easy road :pfft:

Sumed it up well Optimas, I like training with guys younger than me and even better if they are stronger that way the intensity cranks up a notch and it is good healthy competition. Which is what training should be about.

Like the bucket thats good :clap:

[ThePman]

Roll on the cold stuff, mind you BB trains in the Northen territories 41 degrees 26-30 in the winter he can have that.

haha, we came from Darwin. And our gym didn't have AC, either. Good times.

Good lifting going on in here OB :nod:

[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

(17)

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

(42)

Bench Press 3 Board

6 x 110kgs x 5 sets

(30)

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

(21)

Lunges

10 x 20kgs x 3 Sets

Notes:

Day 2 of the Week 3, thought I might have had Deads from the floor but only too the knees and above plus my package did not arrive so sad.

Bench was pretty strong today, read a bench article by Boris and implemented two things and got a good feel from both.

Товарищ OB

[Old Bull]

Roll on the cold stuff, mind you BB trains in the Northen territories 41 degrees 26-30 in the winter he can have that.

haha, we came from Darwin. And our gym didn't have AC, either. Good times.

Good lifting going on in here OB :nod:

Darwin and no AC Auckland must be Heaven after that

Thanks TPM

[Old Bull]

GPP

A1 Sled Drag 60kgs

1 x 100 Steps x 2 Sets

A2 DB Side Bends

12 x 70lbs x 2 Sets

B1 Backward Sled Drag 70kgs

1 x 90 Steps x 2 Sets

B2 Hammer Curls

12 x 20lbs x 2 Sets

C1 Sled Rope Pulls

1 x 70kgs x 20 Meters x 2 Sets

C2 Rear Delt Combo

10 x 10lbs x 2 Sets

C3 Neck Harness

1 x 8 x 2 Sets

Agile 7

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 5 Sets

Sacroiliac Stretch

1 x 1 Minute x 2 Sets Each Hip

Notes:

Sled really starting to work the hips rope pulls are getting faster and more fluid. Agile to seven is coming along well.

Had the pleasure of training with one the youngest members in The House. Kept me honest and puffing.

Товарищ 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 92.5kgs

3 x 105kgs x 2 Sets

(23)

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 155kgs x 2 Sets (B)

(30)

Bench Press

2 x 72.5kgs

3 x 85kgs

4 x 92.5kgs x 3 Sets

(17)

4 Board Bench Press

6 x 110kgs x 5 Sets

(30)

DB Flies

10 x 25lb x 3 Sets

Yoke SSB Good Mornings

5 x 60kgs x 5 Sets

Notes:

Well the end of week 3 and a 3 hour 5min workout, had a whole lot of things going on Tim G from Australia had crack at a couple of House Records. Flipped the tyre 230kgs 10 times in 41 Seconds, 3rd fastest and Dealifted the 3" FatBar 195kgs 1st, next was 3 @ 180kgs.

Weekly Analysis:

Lifts for Week (311)

This week was a pretty good week all round no hiccups and no complaints. Everything is on track strength is good and injuries are becoming less obvious to the point that they are way in the back of my mind.

Highlight:

Squat:

Getting deeper as the muscles surrounding the sacroiliac get stronger, just got to make sure I do not compensate by drifting over to the more dominant side.

Bench:

Starting to really focus on this not saying that I did not before but putting a bit more work in the setup, decent and ascent.

The DeadZone:

Again this is my feel great lift so technique is of importance and not get to carried away with perceived expectations.

Товарищ OB

[Old Bull]

Week 4 Day 1

S,B,S

Squats

5 x 20kgs

4 x 60kgs

3 x 80kgs

2 x 102.5kgs

3 x 122.5kgs (B)

3 x 142.5kgs (B)

(20)

Squats 46 Centurion

3 x 160kgs (B) Straps Down

2 x 185kgs (B) Straps Up

2 x 197.5 (B) Straps Up x 2 Sets

(9)

Bench Press

5 x 20kgs

4 x 45kgs

2 x 65kgs

3 x 77.5kgs

2 x 92.5kgs

(16)

Bench Press Fury Shirt 48

3 x 110kgs

3 x 125kgs x 3 Sets

(12)

DB Flies

10 x 25lb x 3 Sets

4 Board Bench Press

2 second Pauses at top of each rep

6 x 132.5kgs x 5 Sets

(30)

Squats

2 x 100kgs

2 x 120kgs (B)

2 x 140kgs (B)

2 x 160kgs (B) x 3 Sets

(12)

Yoke SSB Good Mornings

5 x 60kgs x 3 Sets

Notes:

Week Four and Squats were pretty good today. Getting the descent speed faster, better setup weight starting to feel good.

Bench was lot more solid, the 5 sets of 6 on the boards was a Killa

Товарищ OB

[Old Bull]

GPP

A1 Sled Drag 60kgs

1 x 100 Steps x 2 Sets

A2 Pull Down Abs

12 x 40kgs x 2 Sets

B1 Backward Sled Drag 70kgs

1 x 90 Steps x 2 Sets

B2 Gayble Curls

12 x 20kgs x 2 Sets

C1 Battling Ropes

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

C2 Face Pulls

12 x 110lbs x 2 Sets

C3 Neck Work

1 x 8 x 2 Sets

Agile 7

1 x 10 x 2 Sets Each

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 7 Sets

Sacroiliac

1 x 1min x 2 Sets

Notes:

Increased the arch work to seven sets as I feel it is getting closer around 5-6 it gets pretty close to touching. Roll on the Big Arch and the Big Bench ok Better Bench.

Товарищ OB

[augustus]

a nice hot and muggy day for those gpp circuits :clubbed: