Beaten Paths are For Beaten Men

[steak]

Death squats :twisted: please share as this sounds like its right up my alley

Hey Steak,

It feels like a Death Squat after a minute or two, it is a Hip Flexibilty Technique exercise. Grab a Hungarian Blaster KB/DB stand on 2 Boxes/Benches hold between legs and Squat well below parallel.

Righto...sounds mean!

How long did that lot take ya? There's some work there cobber!

About an hour 45 minutes I think I thiught it would be a quick day

Still pretty good going at that time. I though on paper my week day 2 looked short and easy..but...na. what I thought would be an honest hour was an hour 40! Damn Russians

[Old Bull]

GPP

A1 Sled Drag 30kgs By Time

1 x 10mins.4s 520meters

A2 DB Side Bends 50lbs By Time

1 x 2min.27s 50 reps each side

B2 Hammer Curls 20lbs by Time

1 x 1min.2s 35 reps each side

B2 Hungarian Blaster 13kgs by Time

1 x 1min.31s 35 swings

C1 Depth Squat 20kgs by Time

1 x 1min.31s 35 squats

Flexibilty/Rehab

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:

Total GPP Time 16mins.23s

Things are starting to loosen up more comfortable with this style of GPP.

Товарищ OB

[Old Bull]

Still pretty good going at that time. I though on paper my week day 2 looked short and easy..but...na. what I thought would be an honest hour was an hour 40! Damn Russians

As your conditioning gets up through the programme you will find the workouts will get shorter but you will need all the fans and doors open, it is not very often that I am not soaked after a training session.

[Viking Power]

hey mate,

yeah I have only read a on gear, haven't used it myself, but from what I have read they say I tighter you go the harder the gear is to use, as elite lifters use super tight gear and the russians just cut the gear off after comp is finished :shock:

a couple of people have told me to start with gear one size bigger than I need what do you think on this or is the above just here say?

VP

It is a good idea to start with gear one size bigger if you have the dollars, with Sheiko you need 2 sets of gear. One for training with weights up to 85% and hitting depth in the Squat and touching the chest in the Bench, the other for competiton. You will get the feel of the gear and also learn its lines even with a looser set you will still get a reasonable carry over maybe 5-10%. You may be able to pick up some gear second hand which would be cheaper.

Yeah mate,

I will do tried to buy some second hand gear just for workouts, but the stuff is to small, so once I know what size I am in different brands this will help and I will look at getting two lots of gear, but it can wait now till later on in the year cheers OB.

Your GPP days are sticking around the 16min range now well done do you think there's room for improvement or will it just get to that stage where form goes out the window to beat the clock?

Well done OB

VP

[Old Bull]

Week 6 Day 3

S,B,S,

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

4 x 102.5kgs

4 x 122.5kgs (B)

3 x 142.5kgs (B)

3 x 152.5kgs x 4 Sets (B)

(37)

Bench Press

5 x 20kgs

5 x 40kgs

4 x 65kgs

4 x 77.5kgs

4 x 90kgs

3 X 97.5kgs x 2 Sets

2 x 105kgs

1 x 112.5kgs

2 x 105kgs

4 x 97.5kgs

5 x 90kgs

5 x 77.5kgs

5 x 72.5kgs

(51)

4 Board Bench Press

6 x 112.5kgs 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 x 2 Sets (B)

(12)

Yoke SSB Good Mornings

5 x 60kgs x 3 Sets

Leg Raise

1 x 9 x 3 Sets

Notes:

Well last week I liked Fridays this week back to Boris and his Squat till you Drop mentality. The last cycle I was not a fan but now I am starting to enjoy the 2nd set of squats that are the same weight as the first lot, mind you they cannot finish quick enough.

Weekly Analysis:

Lifts for Week:

263+90=353

A good week all in all, equipment was good the Bench well that was a bit of a mish mash, I tried something by myself@#$!%^

Deadlifts well that is improving have been pulling from a deficit not a big one but this should help my start. Squats are improving each week the deeper I go the more my hip adjusts.

Interesting to see what next week has coming as the % may will increase.

Товарищ OB

[steak]

When I grow up Im going to do that volume :clap: Crazy wild madness 8)

Good week mate

[Old Bull]

Yeah mate,

I will do tried to buy some second hand gear just for workouts, but the stuff is to small, so once I know what size I am in different brands this will help and I will look at getting two lots of gear, but it can wait now till later on in the year cheers OB.

VP

Good idea VP settle in to getting your technique and strength up then the Gear.

Your GPP days are sticking around the 16min range now well done do you think there's room for improvement or will it just get to that stage where form goes out the window to beat the clock?

Well done OB

VP

Yeah VP as I get more conditioned the distance may increase to about 800 meters and still trying to stay within a time frame. I have changed as you can see my GPP style this is a quote from Eric Talmant "he said work on slowing building it up, never strain, think 'endurance/conditioning/fitness' rather than strength."

The Russian lifters are very athletic flexible low BF, a lot of the western world are unfit not very athletic and a higher BF%, our mind set has to change.

[Old Bull]

When I grow up Im going to do that volume :clap: Crazy wild madness 8)

Good week mate

Seek and it will come

Thanks Bro, the coach steps things up now and again very subtle only when I look back do I notice the difference.

[Viking Power]

the Russian lifters are very athletic flexible low BF, a lot of the western world are unfit not very athletic and a higher BF%, our mind set has to change

I think you right OB even the amercians are fairly lean eg, Ed coan, Captain kirk for two examples, once I get to my desired bodyweight I will condition myself to be very athletic but fair to say I fall into the above at present fairly high fat % just as a visual.

If you are naturally light it is hard to gain alot of weight if you are not lazy- personally what I believe otherwise its just keeps getting burnt up in my case anyway. but you are onto something great and i will look into this issue next year.

VP

[Old Bull]

the Russian lifters are very athletic flexible low BF, a lot of the western world are unfit not very athletic and a higher BF%, our mind set has to change

I think you right OB even the amercians are fairly lean eg, Ed coan, Captain kirk for two examples, once I get to my desired bodyweight I will condition myself to be very athletic but fair to say I fall into the above at present fairly high fat % just as a visual.

If you are naturally light it is hard to gain alot of weight if you are not lazy- personally what I believe otherwise its just keeps getting burnt up in my case anyway. but you are onto something great and i will look into this issue next year.

VP

Wade Hooper Mike T are a couple of up to date examples too, but good to have in the back of the mind as to where we want to be.

OB

[Old Bull]

Week 7 Day 1

S,B,S

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

4 x 102.5kgs

4 x 122.5kgs (B)

3 x 142.5kgs (B)

(25)

Squats 46 Centurion

3 x 162.5kgs (B) Straps Down

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

(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 3 Sets

(12)

4 Board Bench Press

6 x 140kgs x 5 Sets

(30)

DB Flies

10 x 25lb x 3 Sets

Squats

4 x 102.5kgs

4 x 122.5kgs (B)

4 x 142.5kgs (B) x 4 Sets

(24)

Yoke SSB Good Mornings

5 x 60kgs x 3 Sets

Notes:

Lifts for Day: 124

Today's session was pretty good, squats were tidy last set last session 4 x 4 @142.5 I thought they would tough but not too bad conditioning is working.

Bench lot better this week used FatBoys 46 and had help getting it on. Sets were a lot better not quite touching but strength is there. Board work was a big improvement on last week.

Товарищ OB

[steak]

Nice train OB. Good bit of board work there mate 8)

[Old Bull]

GPP

A1 Sled Drag 30kgs By Time

1 x 10mins.42s 600 meters

A2 Pull Down Abs 30kgs By Time

1 x 3mins. 28s 80reps

B1 Gayble Curls 15kgs by Time

1 x 1min.29s 45 reps

B2 Face Pulls 100lb by Time

1 x .56s 40 reps

Depth Squats 20kgs by Time

1 x 1min. 10s 40 reps

Total Time: 18mins.45s

Rehab/Flexibilty:

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:

A bit better this round on a few things, slow on one, the sled went well another 2 lengths and a bit longer in time. My abs were a bit tight today still a good session

Товарищ OB

[Old Bull]

Nice train OB. Good bit of board work there mate 8)

Thanks Steak,

talked to the coach about upping the board work, thought the reps would have dropped, no

[Old Bull]

Week 7 Day 2

D,B,D

Deadlifts to Knee HG Sumo

3 x 70kgs

3 x 102.5kgs

3 x 122.5kgs

3 x 142.5kgs

4 x 152.5kgs x 3 Sets

(24)

Bench Press

5 x 20kgs

5 x 45kgs

4 x 65kgs

4 x 77.5kgs

4 x 90kgs x 2 Sets

3 x 97.5kgs x 2 Sets

2 x 105kgs x 2 Sets

1 x 112.5kgs x 2 Sets

2 x 105kgs x 2 Sets

3 x 97.5kgs x 2 Sets

4 x 90kgs

6 x 85kgs

6 x 72.5kgs

(64)

4 Board Bench Press

6 x 112.5kgs x 5 sets

(30)

DB Flies

10 x 25lb x 3 Sets

Rack Pulls Below Knee HG Sumo

4 x 122.5kgs

3 x 142.5kgs x 2 Sets

4 x 165kgs x 3 Sets

(22)

Lunges

10 x 20kgs x 3 Sets

Notes:

Day 2 of the Week 7, and a good day on the Deads, new setup is starting to work the pulls to the knee were fast and solid. No Belt today trying to hit the core a bit more. Everything felt good, no hip twinge so the rehab is going well.

Bench well on paper looked easy but 19 sets did not think 72.5kgs would feel like 130kgs.

Товарищ OB

[Viking Power]

:pfft: Good stuff OB

I started looking for 130kg in your journal mate thinking thats a good increase brother what did you do ? :pfft: until I read your notes volume is bloody hard aye, do you concentrate on explosive power when the weight is light?

VP

[Old Bull]

:pfft: Good stuff OB

I started looking for 130kg in your journal mate thinking thats a good increase brother what did you do ? :pfft: until I read your notes volume is bloody hard aye, do you concentrate on explosive power when the weight is light?

VP

Yeh Bro, sometimes and especially in week 3 and 7 the accumulated fatigue really starts to kick in and the light weights just feel so damm heavy. I try push the lighter weights like they are 130 explosive

[Viking Power]

Good stuff mate, I do that as well, now I have notice others in the gym doing this now also so its gotta help i guess.

awesome training brother so are you going in the 110kg class this year mate?

VP

[Old Bull]

GPP

A1 Sled Drag 30kgs By Time

1 x 10mins.20 600meters

A2 DB Side Bends 50lbs By Time

1 x 2min.48s 60 reps each side

B2 Hammer Curls 20lbs by Time

1 x 1min.2s 35 reps each side

B2 Hungarian Blaster 13kgs by Time

1 x 1min.12s 35 swings

C1 Depth Squat 20kgs by Time

1 x 1min.22s 35 squats

Flexibilty/Rehab

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:

Total GPP Time 16mins.44s

Things are starting to loosen up times coming down a few seconds on each exercise.

Товарищ OB

[Old Bull]

Good stuff mate, I do that as well, now I have notice others in the gym doing this now also so its gotta help i guess.

VP

A lot of them won't admit it but secretly that want to cross over to "The Darkside"

awesome training brother so are you going in the 110kg class this year mate?

VP

No way I have some unfinished business in the 100s may 90s for MIII 60+ but it could be touch and go for the CDs though

[Viking Power]

haha to be honest half off them couldn't handle THE DARKSIDE OB, that's why they are on the otherside.

I want to see you do the damage in that Squat brother, go hard OB and made the iron gods scream.

VP

[Old Bull]

Week 7 Day 3

B,S,B

Bench Press

5 x 20kgs

5 x 45kgs

4 x 65kgs

4 x 77.5kgs

3 x 92.5kgs x 2 Sets

3 x 105kgs x 3 Sets

(31)

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

4 x 102.5kgs

4 x 122.5kgs (B)

4 x 142.5kgs (B)

4 x 152.5kgs x 3 Sets (B)

(38)

Bench Press

4 x 72.5kgs

4 x 85kgs

4 x 92.5kgs x 4 Sets

(24)

4 Board Bench Press

6 x 112.5kgs x 5 Sets

(30)

DB Flies

10 x 25lb x 3 Sets

Yoke SSB Good Mornings

5 x 60kgs x 3 Sets

Notes:

Started to like Fridays even though today's was a step up still a good solid workout. Felt a bit smashed but got through the workout in good time and felt strong.

Weekly Analysis:

Lifts for Week:

297+90=387 34 lifts up on last week

Squat:

Really starting to get into the groove on these, my Raw Squat I am really pleased with, depth is coming on and no hip niggles which held me up from hitting depth in previous cycles. Straps down suit work has increased my work capacity and strength, will try paused squats from next week to help with getting out of the hole.

Bench:

Monday's shirt session was a lot better with some help to get it on, raw work again is getting stronger and the board work happy with how it is progressing.

DeadZone:

After talking with KP about sumo always feels good up to 80% and then if your technique is not ON you will find 90% + just wont go. I was about to change the % to get a bit more work higher up but thought this is my first comp with Sumo, so I will keep to the programme and see how it pans out it 5 weeks time.

Товарищ OB

[Old Bull]

haha to be honest half off them couldn't handle THE DARKSIDE OB, that's why they are on the otherside.

VP

True

I want to see you do the damage in that Squat brother, go hard OB and made the iron gods scream.

VP

Cheers Bro

[Viking Power]

Old Bull wrote:

DeadZone:

After talking with KP about sumo always feels good up to 80% and then if your technique is not ON you will find 90% + just wont go. I was about to change the % to get a bit more work higher up but thought this is my first comp with Sumo, so I will keep to the programme and see how it pans out it 5 weeks time.

I think thats a good idea OB, it may just take a little while to get use to this style and grove when strain is adding into the formula but stick with it, it will come though for you. good training big guy.

VP

[Old Bull]

GPP

A1 Sled Drag 30kgs By Time

1 x 10mins.43s 640 meters

A2 Pull Down Abs 30kgs By Time

1 x 3mins. 38s 80reps

B1 Rear Delts 10lbs by Time

1 x 1min.03s 40 reps

B2 Face Pulls 100lb by Time

1 x .56s 40 reps

Depth Squats 20kgs by Time

1 x 1min. 10s 40 reps

Total Time: 18mins.20s

Rehab/Flexibilty:

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 Gun Show to Rear Delts

Товарищ OB