Beaten Paths are For Beaten Men

[Big john]

nasty...paused squats nice trainin OB :clap: :nod:

[ohjoshua]

and you dont even get to sit on a box!

[Old Bull]

nasty...paused squats nice trainin OB :clap: :nod:

Nasty work the paused Squats but should give more bang for your dollar.

and you dont even get to sit on a box!

Would have bee a heap easier on a box and you get to relax

[steak]

I like :nod: good train :clap:

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 10mins.47s 600meters

A2 DB Side Bends 50lbs

1 x 2min.59s 60 reps

B1 Log Press 30kgs

1 x 8 x 3 Sets

Flexibilty/Rehab

Agile 7

1 x 10 x 2 Sets Each

Keg Arch Work

1 x 20 Seconds x 5 Sets

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 6 Sets

Sacroiliac

1 x 1min x 2 Sets

Notes:

Total GPP Time 13mins.46s

Little better today on the GPP, flexibilty is getting back on track. Will do log press and alternate with power cleans.

Comrade OB

[Old Bull]

I like :nod: good train :clap:

Cheers Steak

[Big john]

hows that keg working out for you OB?

[Old Bull]

hows that keg working out for you OB?

It is actually working a lot better than I thought I use to have trouble arching over the 110mm pipe and having both the Shoulders and bum touching usually by the 6 or 7th I could just touch. Today touching on the 3rd so it looks like I will definetly keep this in.

[Old Bull]

Week 2 Day 2

D,B,D

Deadlifts to The Knees Hook Grip

4 x 70kgs

4 x 107.5kgs

4 x 130kgs

4 x 150kgs x 3 Sets

(24)

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 77.5kgs

3 x 87.5kgs

3 x 95kgs x 3 Sets

(27)

3 Board Bench Press

6 x 105kgs x 5 sets

(30)

DB Flies

10 x 25lb x 3 Sets

Deadlifts Hook Grip

3 x 107.5kgs

2 x 130kgs

3 x 150kgs

(8)

Deadlifts Hook Grip Suit Bottom

3 x 165kgs (B)

3 x 177.5kgs x 4 Sets (B)

(15)

Lunges

10 x 20kgs x 3 Sets

Notes:

Day 2 of the Week 2, and things went petty well first time with a bit of weight for a month. Work sets got better as I settled into things last two sets @ 177.5 were nice.

Bench was ok dropped the weight on the 3 Board by 5kgs to get all 5 sets out better than last weeks efforts on the boards.

Comrade OB

[Big john]

hows that keg working out for you OB?

It is actually working a lot better than I thought I use to have trouble arching over the 110mm pipe and having both the Shoulders and bum touching usually by the 6 or 7th I could just touch. Today touching on the 3rd so it looks like I will definetly keep this in.

id like to put that into my programme to at some point :nod:

another solid day of dishin it to the bar OB :clap: :clap:

[Viking Power]

Hi OB

Brother you know your assistance work eg; flyes, lunges etc do you set one weight at the beginning of the program and just follow that though to next cycle or do you increase it though out the cycle?

VP

[steak]

thats a good question :nod:

I like thew ay you slightly adapt the weight up or down to suit eg the boards this week. I feel guilty if I round down or dont stick to my numbers :pfft:

[Old Bull]

hows that keg working out for you OB?

It is actually working a lot better than I thought I use to have trouble arching over the 110mm pipe and having both the Shoulders and bum touching usually by the 6 or 7th I could just touch. Today touching on the 3rd so it looks like I will definetly keep this in.

id like to put that into my programme to at some point :nod:

another solid day of dishin it to the bar OB :clap: :clap:

You young Bulls should already have good arches its us old codgers who's backs have siezed up over the years.

Hi OB

Brother you know your assistance work eg; flyes, lunges etc do you set one weight at the beginning of the program and just follow that though to next cycle or do you increase it though out the cycle?

VP

No I never increase the weight my flyes are roughly 10% (just under at the moment it should 29lb) of my bench only if that goes up would I increase, they are a restorative exercise so weight is not the issue the movement is. I try at the moment to arch up and get a good pec stretch and movement in the shoulders if I went up in weight it possibly do more dammage than good as the extra weight would inflame the shouders an pec tie ins which are already pretty well hammered from all the benching and Squating. On occasions when i have missed the flyes the second squat session is quite tough on the shoulders so i make it a habit of not missing them.

thats a good question :nod:

I like thew ay you slightly adapt the weight up or down to suit eg the boards this week. I feel guilty if I round down or dont stick to my numbers :pfft:

At 4 Board it is a good weight but at 3 it is bit of work to complete the 5 sets and may have taken another week, so got to be honest and dropped it 5kgs and it made a big difference. Boris says not be Robot with programme if things are just tough then a slight decrease in weight can be good mentally. I would rather go down than up as going up can affect the end result but coming down won't.

OB

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 10mins.39s 600meters

A2 Pull Down Abs 30kgs

1 x 3min.34s 80 reps

B1 Power Cleans 40kgs

1 x 5 x 3 Sets

Flexibilty/Rehab

Agile 7

1 x 10 x 2 Sets Each

Keg Arch Work

1 x 20 Seconds x 5 Sets

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 6 Sets

Sacroiliac

1 x 1min x 2 Sets

Notes:

Total GPP Time 14mins.13s

Sessions ae picking up did Cleans today been a few years so a bit rusty.

Comrade OB

[Viking Power]

No I never increase the weight my flyes are roughly 10% (just under at the moment it should 29lb) of my bench only if that goes up would I increase, they are a restorative exercise so weight is not the issue the movement is. I try at the moment to arch up and get a good pec stretch and movement in the shoulders if I went up in weight it possibly do more dammage than good as the extra weight would inflame the shouders an pec tie ins which are already pretty well hammered from all the benching and Squating. On occasions when i have missed the flyes the second squat session is quite tough on the shoulders so i make it a habit of not missing them.

Ok brother that's cool yeah I know chest is pretty sore by the end of the workout most days and flyes is just a stretching movement to stop soreness the next day but just recently the flyes have become to easy so much that it seems a waste of energy , so next cycle might just move up to the next dumbbell yeah I am not worried about getting to the end off the dumbbell rack for these but just wondered if their was some sort of guide that you followed for yours as my program just states 3 x 10.

I am a little over 10% at present so I will keep an eye on that cheers for that brother.

VP

[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)

3 Board Press

6 x 105kgs 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 60kgs x 4 Sets

Notes:

A pretty good day today, Squats were tidy, long day for a Friday.

Weekly Analysis:

Lifts for Week:

Squat 82, Bench 92 + (76 @ 3 Board), Dead 47.

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

Shirt and Suit thsi week took a while to settle into both were loose, a lot more time in equipment will give me a chance to play with things.

Highlight:

Bench may have found something that will improve my lockout 3the 3 board it is going well with the slightly lighter weight.

Товарищ OB

[steak]

:clap: good summary mate and a good weeks work. Love that volume today :twisted:

[Big john]

im with the big guy!.....mans dishin out the volume, awsome train!

[Old Bull]

:clap: good summary mate and a good weeks work. Love that volume today :twisted:

Cheers S, its only week 2 too

im with the big guy!.....mans dishin out the volume, awsome train!

Thanks BJ

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 11mins.29s 600meters

A2 DB Side Bends 50lbs

1 x 2min.58s 60 reps

B1 Log Press 35kgs

1 x 8 x 3 Sets

Flexibilty/Rehab

Agile 7

1 x 10 x 2 Sets Each

Keg Arch Work

1 x 20 Seconds x 5 Sets

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 6 Sets

Sacroiliac

1 x 1min x 2 Sets

Notes:

Total GPP Time 14mins.27s

Little better today on the GPP, log press is coming along power cleans twice next week.

Comrade OB

[Old Bull]

Week 3 Day 1

S,B,S

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 105kgs

3 x 125kgs (B)

3 x 147.5kgs (B)

(23)

Squats 46 Centurion

3 x 167.5kgs (B) Straps Down

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

(15)

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 77.5kgs

3 x 92.5kgs

(18)

Bench Press Fury Shirt 46 FatBoys

3 x 117.5kgs

3 x 135kgs x 2 Sets

(9)

DB Flies

10 x 25lb x 3 Sets

4 Board Bench Press

6 x 142.5kgs x 5 Sets

(30)

Pause Squats 2 Count

3 x 105kgs

3 x 127.5kgs (B)

4 x 147.5kgs (B) x 3 Sets

(18)

Yoke SSB Good Mornings

5 x 60kgs x 3 Sets

Notes:

Third week and not to sure if too much carb feeding yesterday had anything to with the long session today. Work sets in the suit were a lot better than last weeks, 5kgs up to, they got better on the last 2 sets.

The Pause Squats were a bit tough especiialy the 4 reps was goiung to change it but just took a cup of HTFU.

Bench was different used the tighter shirt had issues with about touching (2 board) but starting now not 3 weeks out like the last cycle.

Will watch the carbs a day before training (cheat meal)

Tip of The Day: Focus Son Focus

Товарищ OB

[Viking Power]

Hi OB

Great pause squats today mate :clap: :clap: every one needs a cup of HTFU now and again its amazing what you can achieve after having it awesome brother.

VP

[steak]

agree...a good drink from the harden up creek always does wonders. also agree on good work OB sir for the squats 8)

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 10mins.59s 600meters

A2 Pull Down Abs 30kgs

1 x 3min.16s 80 reps

B1 Power Cleans 50kgs

1 x 5 x 3 Sets

Flexibilty/Rehab

Agile 7

1 x 10 x 2 Sets Each

Keg Arch Work

1 x 20 Seconds x 5 Sets

Bench Arch Work 110mm Pipe

1 x 30 Seconds x 6 Sets

Sacroiliac

1 x 1min x 2 Sets

Notes:

Total GPP Time 14mins.15s

Sessions ae picking up, Cleans were a lot better still rusty.

Comrade OB

[Old Bull]

Hi OB

Great pause squats today mate :clap: :clap: every one needs a cup of HTFU now and again its amazing what you can achieve after having it awesome brother.

VP

Yeah last week was 2 reps which was pretty tough but 7.5kgs heavier, but we all know what Boris is like 3 is good 4 well form goes etc. But the cup worked.

agree...a good drink from the harden up creek always does wonders. also agree on good work OB sir for the squats 8)

Thanks Bro, have something for you tomorrow, been busy with entries for the Norths.