Beaten Paths are For Beaten Men

[Old Bull]

reckon :nod: Looks like an interesting session with the deads and various benching. Im looking forward to getting into a shirt and learning the groove....also using the squat suit more. Its not boring as such continiously raw lifting as such but some variety would help break it up a bit

Yeah Steak,

Good mental attitude to the boring bits just as well we are not oly lifters they are worse. The equipment changes things up but also stretches out the sessions but good to get that extra weight on the back and chest gets the body use to to bigger weights.

Nice train OB esp with the HG sumos :clap:

Working on the HG big Guy, but I still squeal like a pig some times :oops:

[Old Bull]

Have not been able to post North Islands took up a fair bit of my time and energy.

Friday 11th June

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 2 Sets (B)

(27)

Bench Press

5 x 20kgs

4 x 45kgs

2 x 67.5kgs

3 x 80kgs

4 x 92.5kgs x 4 Sets

(30)

3 Board Bench Press

6 x 110kgs x 3 Sets

(18)

DB Flies

10 x 25lb x 3 Sets

Notes:

Today ws a rush session, day before the North Island Champs up pretty late last night and a big day today so cut the workout a bit short. Did 2 sets on the Squats instead of 3 and on the Boards did 3 sets not 5 and left out GMs.

Weekly Analysis:

Lifts for the week:

Squat 73, Bench 93 + (78 @ 3 Board), Dead 21

This week was good the intensity up voulme down.

The Bench Mondays session was pretty encouraging, best so far. Used boards which really helped.

Little hic up in the deads hip had a niggle so left my top set out.

Highlights:

Bench this week relly worked the tighter shirt in.

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 105kgs

5 x 127.5kgs (B)

5 x 147.5kgs x 4 Sets (B)

Bench Press

4 x 72.5kgs

4 x 85kgs

4 x 92.5kgs x 4 Sets

3 Board Bench Press

6 x 105kgs x 5 Sets

DB Flies

10 x 25lb x 3 Sets

Notes:

Damm was glad today's workout was a rest from the equipment.. Had about 16 hours sleep from Friday, was not looking forward to equipped squats and bench. When the coach sent me the programme I was a happy chappy, looked at the programme and thought not a bad day. 4 sets of 5 at 147.5 was thinking ok maybe not so easy, but they were pretty good.

One Squat session and Two Bench still a long hot sweaty workout, left out the GMs still a bit to do from the weekend.

Товарищ OB

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 6mins.32s 400meters

A2 Pull Down Abs 30kgs

1 x 3min.26s 80 reps

B1 Soul Destroyer 40kgs

1 x 40meter x 2 Sets

B2 Power Cleans 40kgs

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 10mins.51s

Power Cleans were better today than the miscalculation last week. The Soul Destroyer was a lot better today under thge 1 minute mark mind you had to sit down for a while.

Товарищ OB

[steak]

those 5x5 squats can be like your soul destroyer mate nice work

[Viking Power]

good work OB 1 sir :clap: keep going hard mate.

[Old Bull]

those 5x5 squats can be like your soul destroyer mate nice work

Thats true Steak "SD"

good work OB 1 sir :clap: keep going hard mate.

Thanks Brother

[Big john]

the Soul destroying tank that is Oldbull :twisted: ....solid stuff bro!

Have sent ya a PM aswell too bro

[Old Bull]

Week 5 Day 2

D,B,D

Sumo Deadlifts Hook Grip

3 x 70kgs

3 x 90kgs

3 x 110kgs

3 x 132.5kgs x 2 Sets

3 x 155kgs x 2 Sets

3 x 165kgs x 3 Sets (B)

(30)

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)

3 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 110kgs

4 x 132.5kgs x 2 Sets

3 x 155kgs x 2 Sets

3 x 175kgs 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. Body is coming right from the weekend, still a long workout.

3 Board was a lot better than mondays session.

Товарищ OB

[Old Bull]

the Soul destroying tank that is Oldbull :twisted: ....solid stuff bro!

Have sent ya a PM aswell too bro

Chur Bro,

On its way

[steak]

"Sumo Rack Pulls Below Knee Hook Grip

3 x 110kgs

4 x 132.5kgs x 2 Sets

3 x 155kgs x 2 Sets

3 x 175kgs x 3 Sets (B)

(26)"

they would have been a bit of a haul mate. Good work!

[nate225]

Looking solid there brother! :nod:

[Old Bull]

"Sumo Rack Pulls Below Knee Hook Grip

3 x 110kgs

4 x 132.5kgs x 2 Sets

3 x 155kgs x 2 Sets

3 x 175kgs x 3 Sets (B)

(26)"

they would have been a bit of a haul mate. Good work!

It was Steak and I thought it would be an easy week Coach Dave in one of his famous long worded emails.

"here is wk 5

We get in equipment next week"

Looking solid there brother! :nod:

Thanks Nate settling in.

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 7mins.10s 400meters

A2 DB Side Bends 50lbs

1 x 2min.38s 60 reps

B1 Log Press 40kgs

1 x 8 x 3 Sets

B2 Prowler "SD" 40kgs

1 x 40 Meters x 2 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

Notes:

Total GPP Time 10mins.40s

The SD is constant around 26 secs for 40 meters lot of puffing going on after it though.

Comrade OB

[Viking Power]

"here is wk 5

We get in equipment next week"

LOL OB the couple off emails we have sent to each other there's not much more than that..... I thought it was just me LOL

good rack deadlifts mate :clap:

VP

[drizzt]

Awesome GPP work OB!

[Old Bull]

Week 5 Day 3

B,S,

Bench Press

5 x 20kgs

5 x 45kgs

4 x 65kgs

4 x 80kgs

3 x 92.5kgs

3 X 100kgs

2 x 107.5kgs x 2 Sets

1 x 112.5kgs

2 x 107.5kgs x 2 Sets

3 x 100kgs

4 x 85kgs

4 x 72.5kgs

(42)

3 Board Bench Press

6 x 110kgs x 5 Sets

(30)

DB Flies

10 x 25lb x 4 Sets

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 105kgs

3 x 127.5kgs x 2 Sets (B)

3 x 147.5kgs (B)

3 x 157.5kgs x 4 Sets (B)

(39)

Yoke SSB Good Mornings

5 x 60kgs x 3 Sets

Notes:

Another long Bench session just on an hour, went pretty well and so did the Squats working on a couple of things.

Weekly Analysis:

Lifts for the week:

Squat 84, Bench 137 + (90 @ 4 Board), Dead 56.

This week was like a deload week, no equipment which is good break. The weights even though they were at 75% 3 x 4s, really gets the heart thumping. Looking at the Numbers it was alot higher even though it was Raw.

Had an hectic week setting the North Islands up so glad this week was raw.

Interesting to see what the coach has for me next week.

Товарищ OB

[Old Bull]

"here is wk 5

We get in equipment next week"

LOL OB the couple off emails we have sent to each other there's not much more than that..... I thought it was just me LOL

good rack deadlifts mate :clap:

VP

Your right there Brother must be the Russian Less Talk More Chalk

Thanks Bro

Awesome GPP work OB!

Cheers drizzt getting up slowly

[Viking Power]

gotta love pyramid benching on a friday brother awesome finish to the week, bring on next week yeah buddy....

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 7mins.23s 400meters

A2 Pull Down Abs 30kgs

1 x 3min.26s 80 reps

B1 Soul Destroyer 40kgs

1 x 40meter x 2 Sets

B2 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 11mins.40s

Power Cleans getting better just about got the bar on my shoulders The Soul Destroyer average thime around 51 secs so may look at adding in another run.

Comrade OB

[Old Bull]

gotta love pyramid benching on a friday brother awesome finish to the week, bring on next week yeah buddy....

On a Friday when you think it will be easy and light

In a strange way starting to enjoy Pyramid Benching

OB

[Old Bull]

Week 6 Day 1

S,B,S

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 105kgs

3 x 127.5kgs (B)

3 x 147.5kgs (B)

(23)

Squats 46 Centurion

3 x 167.5kgs (B) Straps Down

2 x 190kgs x 4 Sets (B) Straps Down

(11)

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

3 x 115kgs 3 Board

2 x 135kgs x 4 Sets 1 Board

(15)

3 Board Bench Press

6 x 142.5kgs x 5 Sets

(30)

DB Flies

10 x 25lb x 3 Sets

Paused Squats 2 Count

3 x 110kgs

3 x 127.5kgs (B)

3 x 147.5kgs (B) x 3 Sets

(15)

Yoke SSB Good Mornings

5 x 60kgs x 3 Sets

Notes:

After the Raw week It was good to get back into the equipment, Squats were better this week still in my old suit will look next week at my tighter suit. Paused Squats were good not such a big jump this week ie 152.5kg but 5kgs makes a difference.

Bench was good had a Handler today Quigley so the shirt was sitting good and lift offs were fine. Did to 1 Board which was good especially at 135kgs. Board press were pretty close to the edge just got the last rep of the last set, as set 4 was tough so that was the clue.

Товарищ OB

[steak]

busy monday mate :clap:

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 7mins.09s 400meters

A2 DB Side Bends 50lbs

1 x 2min.33s 60 reps

B1 Log Press 40kgs

1 x 8 x 3 Sets

B2 Prowler "SD" 50kgs

1 x 40 Meters x 2 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

Notes:

Total GPP Time 10mins.33s

Well upped the weight on the SD that was duimb only 10kgs really felt on the last set.

Comrade OB

[Old Bull]

busy monday mate :clap:

Yeah Bro another long sssion over 2 hours