Beaten Paths are For Beaten Men

[jono]

hey the house has a big change since i was there last - a FAN :grin: :grin: :grin: :pfft: :pfft:

nice work OB.

[Old Bull]

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

Yeah not good for it but probably complain about the cold in a few months

[Old Bull]

hey the house has a big change since i was there last - a FAN :grin: :grin: :grin: :pfft: :pfft:

nice work OB.

We are upscaling jono at least it is a big fan metal and not plastic looking

[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

(25)

Deadlifts Sumo Hook Grip

3 x 70kgs

2 x 102.5kgs

2 x 122.5kgs

2 x 142.5kgs

(9)

Deadlifts Sumo Hook Grip Suit Bottoms

3 x 160kgs (B) Straps Down

3 x 180kgs (B) SD

2 x 195kgs x 2 Sets (B) SD

(10)

Bench Press

2 x 72.5kgs

2 x 85kgs

3 x 100kgs x 2 Sets

(10)

4 Board Bench Press

6 x 110kgs x 5 sets

(30)

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 moving well with the Hook Grip and Sumo, 195 felt good another little milestone there for both Grip/Sumo.

Bench was good weights were just right, my raw work is coming along nicely and I did the boards in a slightly different way changed the pause from the top to the bottom.

Товарищ OB

[Viking Power]

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

(25)

Deadlifts Sumo Hook Grip

3 x 70kgs

2 x 102.5kgs

2 x 122.5kgs

2 x 142.5kgs

(9)

Deadlifts Sumo Hook Grip Suit Bottoms

3 x 160kgs (B) Straps Down

3 x 180kgs (B) SD

2 x 195kgs x 2 Sets (B) SD

(10)

Bench Press

2 x 72.5kgs

2 x 85kgs

3 x 100kgs x 2 Sets

(10)

4 Board Bench Press

6 x 110kgs x 5 sets

(30)

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 moving well with the Hook Grip and Sumo, 195 felt good another little milestone there for both Grip/Sumo.

Bench was good weights were just right, my raw work is coming along nicely and I did the boards in a slightly different way changed the pause from the top to the bottom.

Товарищ OB

Good stuff OB,

Great set of deadlifts brother is SD the new suit? how far off from CD's Comp mate

VP

[Old Bull]

Good stuff OB,

Great set of deadlifts brother is SD the new suit? how far off from CD's Comp mate

VP

Nah Bro, doing a Track and Trace from Townsville, SD straps down trying to increase the work output and get a bit more specific in my technique. The straps up just throws me slightly out so will do alot more reps with the straps down, put the straps up closer to the comp which is 8 weeks away.

[Viking Power]

Good stuff OB,

Great set of deadlifts brother is SD the new suit? how far off from CD's Comp mate

VP

Nah Bro, doing a Track and Trace from Townsville, SD straps down trying to increase the work output and get a bit more specific in my technique. The straps up just throws me slightly out so will do alot more reps with the straps down, put the straps up closer to the comp which is 8 weeks away.

Oh buggar brother, oh sweet mate I will try gear near the end of the year for my last novice comp, buy gear in july.

Our comp's around around the same time brother seven weeks now for me also, so you on target for that squat 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 7 Sets

Sacroiliac Stretch

1 x 1 Minute x 2 Sets Each Hip

Notes:

Backwards Sled jogging is getting better more puff puff going on.

Товарищ OB

[Old Bull]

Good stuff OB,

Great set of deadlifts brother is SD the new suit? how far off from CD's Comp mate

VP

Nah Bro, doing a Track and Trace from Townsville, SD straps down trying to increase the work output and get a bit more specific in my technique. The straps up just throws me slightly out so will do alot more reps with the straps down, put the straps up closer to the comp which is 8 weeks away.

Oh buggar brother, oh sweet mate I will try gear near the end of the year for my last novice comp, buy gear in july.

Our comp's around around the same time brother seven weeks now for me also, so you on target for that squat bro.

Good choice gear for the end of the year gets you ready for next year.

I thought our two comps were pretty close countdown time now Yeah Baby

[Viking Power]

Nah Bro, doing a Track and Trace from Townsville, SD straps down trying to increase the work output and get a bit more specific in my technique. The straps up just throws me slightly out so will do alot more reps with the straps down, put the straps up closer to the comp which is 8 weeks away.

Oh buggar brother, oh sweet mate I will try gear near the end of the year for my last novice comp, buy gear in july.

Our comp's around around the same time brother seven weeks now for me also, so you on target for that squat bro.

Good choice gear for the end of the year gets you ready for next year.

I thought our two comps were pretty close countdown time now Yeah Baby

Hahaha Yeah Baby - Game on

[Old Bull]

Week 4 Day 3

S,B

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

2 x 102.5kgs

3 x 122.5kgs

2 x 142.5kgs (B)

3 x 162.5kgs x 3 Sets (B)

(30)

Bench Press

5 x 20kgs

4 x 45kgs

2 x 67.5kgs

3 x 80kgs

4 x 92.5kgs x 4 Sets

(30)

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 70kgs x 3 Sets

Notes:

I like the 4th week Fridays it is something to look forward to as far as Volume goes. Squats are getting better, so is the depth, as I push further down the Sacroiliac gets a better workout icing as we speak which is a good sign ROM improving so is the strength in the hip area.

Weekly Analysis:

Lifts for Week: (273)

This week was good on the intensity weight felt strong and good a lot of work is going into my setup.

The Bench well Mondays effort was the best so far, I have sometimes been erratic with the shirt day I gave it the respect it needs and did not rush it.

I have implemented a few things in my training, changed the way I do boards and also my approach to the lift, mainly the descent and ascent this had a good effect straight away.

Flared my toes out a bit more in the Dead and brought my shins a bit closer to the bar, subtle changes like that improved the lift. It is good to experiment when the weights are medium and not to heavy.

Highlights:

Deads again: I have been doing Sumo for 12 weeks now and pulled a two doubles at 195kg these are just getting better and better. Just need to work a bit more at the setup.

Hook Grip:

195 x 2 and grip never failed just hurt like hell.

Sacroiliac:

Good this week went a bit lower today which warmed it up but I am not moving to the right to compensate.

Товарищ OB

[Viking Power]

["Old Bull"]Week 4 Day 3

S,B

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

2 x 102.5kgs

3 x 122.5kgs

2 x 142.5kgs (B)

3 x 162.5kgs x 3 Sets (B)

(30)

Bench Press

5 x 20kgs

4 x 45kgs

2 x 67.5kgs

3 x 80kgs

4 x 92.5kgs x 4 Sets

(30)

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 70kgs x 3 Sets

Notes:

I like the 4th week Fridays it is something to look forward to as far as Volume goes. Squats are getting better, so is the depth, as I push further down the Sacroiliac gets a better workout icing as we speak which is a good sign ROM improving so is the strength in the hip area.

Weekly Analysis:

Lifts for Week: (273)

This week was good on the intensity weight felt strong and good a lot of work is going into my setup.

The Bench well Mondays effort was the best so far, I have sometimes been erratic with the shirt day I gave it the respect it needs and did not rush it.

I have implemented a few things in my training, changed the way I do boards and also my approach to the lift, mainly the descent and ascent this had a good effect straight away.

Flared my toes out a bit more in the Dead and brought my shins a bit closer to the bar, subtle changes like that improved the lift. It is good to experiment when the weights are medium and not to heavy.

Highlights:

Deads again: I have been doing Sumo for 12 weeks now and pulled a two doubles at 195kg these are just getting better and better. Just need to work a bit more at the setup

Hook Grip:

195 x 2 and grip never failed just hurt like hell

Sacroiliac:

Good this week went a bit lower today which warmed it up but I am not moving to the right to compensate.

Товарищ OB

Thats Great OB the deadlifts are getting heaps stronger over the last month

awesome brother

[Viking Power]

Hey OB

I tried one off those hook deadlifts today for a laugh - I will you keep those brother :pfft:

[Old Bull]

Yeah Bro,

Its the only time you see PLs wincing and muttering under their breath.

http://www.powerhousegym.co.nz/news_humour.htm

From above House Resolutions

I resolve to give the hook grip a second shot for Dead Lifts and not squeal like a small child because it hurts.

[Viking Power]

Yeah Bro,

Its the only time you see PLs wincing and muttering under their breath.

http://www.powerhousegym.co.nz/news_humour.htm

From above House Resolutions

I resolve to give the hook grip a second shot for Dead Lifts and not squeal like a small child because it hurts.

Hahaha maybe you are right OB, I think I can relate to alot of the House Resolutions, did you make them up? if so very clever brother

VP

[Old Bull]

Only a couple bro, probably could add a few more now, they have been up a while.

[Old Bull]

GPP

A1 Sled Drag 50kgs By Time

1 x 4mins.50s approx 240meters

1 x 4mins.44s

A2 Pull Down Abs 40kgs By Time

1 x 1min 12s approx 40reps

1 x 1min.14s

B2 Gayble Curls 20kgs by Time

1 x 1min.12s approx 30 reps

1 x 1min.14s

C2 Face Pulls 100lb by Time

1 x 1min.6s approx 40 reps

1 x 1min.10s

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:

Talk about a rude awakening decided to change my GPP to time, whos stupid idea was that. Had this vision on paper that 10 mins Sled drag should be fairly easy I was pretty smashed after that . And my abs have never been so sore damm should be interesting to see how this goes.

Товарищ OB

[Old Bull]

Week 5 Day 1

B,S,B

Bench Press

5 x 20kgs

4 x 45kgs

3 x 60kgs

3 x 72.5kgs

3 x 80kgs

3 x 92.5kgs

3 x 100kgs x 3 Sets

Squats

5 x 20kgs

5 x 60kgs

5 x 80kgs

5 x 102.5kgs

5 x 122.5kgs (B)

5 x 142.5kgs x 4 Sets (B)

Bench Press

4 x 72.5kgs

4 x 85kgs

4 x 92.5kgs x 4 Sets

4 Board Bench Press

6 x 110kgs x 5 Sets

DB Flies

10 x 25lb x 3 Sets

Yoke SSB Good Mornings

5 x 60kgs x 3 Sets

Notes:

5th week and a rest from the equipment, looked at the programme and thought not a bad week. 4 sets of 5 at 142.5 was thinking ok maybe not so easy, but they were heaps better than the last time I did these.

One Squat session and Two Bench still a long hot sweaty workout.

Товарищ OB

[Old Bull]

GPP

A1 Sled Drag 50kgs By Time

1 x 4mins.50s approx 240meters

A1 Sled Drag 25kgs By Time

1 x 6mins.56s approx 360meters

A2 DB Side Bends 50lbs By Time

1 x 2min 15s approx 40 reps each side

B2 Hammer Curls 20lbs by Time

1 x .55s approx 30 reps each side

C2 Hungarian Blaster 13kgs by Time

1 x 1min.10s approx 40 swings

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:

Changed the weight around on my second sled got more time hips were not as hammered. So I will look at trying to get my time up to 10 minutes in one hit, then do the same for the others buts not as long looking at around 20-25 minutes all up.

Товарищ OB

[Viking Power]

Hey OB

Tell me something mate those Yoke SSB Good Mornings are the the same is a normal good morning ?

If not what the difference mate between the two mate?

Cheers brother

OB

[Old Bull]

They would be slightly harder than a normal straight bar GM as the bar would be sitting high up your neck. It changes the angle of attack on your lower back, I have reduced the weight from what I would normally do with a straight bar by 20kgs.

This is the only clip I could find on them.

This a better shot of the Yoke SSB, which is more used for Squatting.

[Viking Power]

Oh cheers OB, not sure if we that bar will have a look tomorrow thanks man

VP

[Old Bull]

Hey Bro,

I built my Yoke Bar I did not quite like the Cambered SSB which a lot of gyms have in NZ GetStrength make them.

[Specter]

Hey OB, just a quick question on the Nutrition side of Powerlifiting....but is their really a strict nutritional programme powerlifters stick to, or is it just eat anything??

[Old Bull]

Week 5 Day 2

D,B,D

Sumo Deadlifts Hook Grip 1" Mat

3 x 70kgs

3 x 102.5kgs

3 x 122.5kgs

3 x 142.5kgs x 2 Sets

3 x 152.5kgs x 3 Sets (B)

(22)

Bench Press

5 x 20kgs

5 x 40kgs

5 x 60kgs

5 x 72.5kgs

5 x 85kgs

4 x 92.5kgs x 4 Sets

(41)

4 Board bench Press

6 x 110kgs x 5 sets

(30)

DB Flies

10 x 25lbs x 3 Sets

Sumo Rack Pulls Below Knee Hook Grip

3 x 102.5kgs

4 x 122.5kgs x 2 Sets

3 x 142.5kgs x 2 Sets

3 x 162.5kgs x 3 Sets (B)

(26)

Lunges

10 x 20kgs x 3 Sets

Notes:

Day 2 of the Week 5, and a nice not to heavy Deadlift session, worked on a couple of things pulled off a 1" mat and the toes were out a bit wider everything felt good.

Bench just a good quick session.

Товарищ OB