Beaten Paths are For Beaten Men

[nate225]

Another good week in Moscow OB!

[Old Bull]

Well the Prowler Flu or Soul Destroyer has finally made its way in the virus that it is.

:pfft: :pfft: :pfft: well done OB ya found a cure?..... how's the build up going so far mate every thing on track to where you want to be?

Yep More and More Prowler work have to master it

Yeah last Nationals went in with a few injuries this round no niggles, injuries still there but pretty well managed not a 100% high 80s but a heap better than last year.

Another good week in Moscow OB!

Yep Nate, just starting to get into full swing with Boris, it takes a while but I am really understanding and appreciating the training. From a year or so ago there has been a big change in my technique and mentality.

[Viking Power]

Yep More and More Prowler work have to master it

spoken like a champ OB great workout :clap: :clap: stay strong OB

[steak]

I hear ya on the mind switch bro...Boris is one smart cookie dragging ya out to the egde and safely back again. each cycle is seeing changes for me with tech stuff.

good week mate 8)

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 6mins.59s 400meters

A2 Pull Down Abs 30kgs

1 x 3min.11s 80 reps

B1 Soul Destroyer 50kgs

1 x 40meter x 3 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.38s

Good blowout

Comrade OB

[Old Bull]

Yep More and More Prowler work have to master it

spoken like a champ OB great workout :clap: :clap: stay strong OB

Thanks Brother

I hear ya on the mind switch bro...Boris is one smart cookie dragging ya out to the egde and safely back again. each cycle is seeing changes for me with tech stuff.

good week mate 8)

Good to see the changes happening steak :clap:

[Old Bull]

Week 8 Day 1

S,B,S

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 105kgs

3 x 127.5kgs

3 x 147.5kgs (B)

(23)

Squats Comp Suit 44 Centurion

3 x 167.5kgs (B) Straps Down

3 x 190kgs (B) Straps Up

2 x 205kgs x 2 Sets (B) Straps Up 1/2 to inch off parallel

(7)

Bench Press

5 x 20kgs

5 x 45kgs

3 x 65kgs

3 x 80kgs

3 x 95kgs

(24)

Bench Press Bench Shirt 46 Fury

3 x 117.5kgs 3 Board

3 x 135kgs x 3 Sets 1 Board

(12)

Bench Press 3 Board

6 x 142.5kgs x 5 Sets

(30)

Dumbbell Flies

10 x 25lbs x 3 Sets

Squats

3 x 105kgs Paused

3 x 127.5kgs (B) Paused

3 x 147.5kgs (B) Paused

2 x 162.5kgs (B) x 4 Sets did these normal

(17)

Yoke SSB Good Mornings

5 x 60kgs x 3 Sets

Notes:

Week Eight and Squats were pretty good last cycle 2-3'' off parallel today about 1". First time so pretty happy lifts felt strong. Second squat session paused the first three sets was going to drop the weight to 157.7 to pause, but decided a few weeks out do the 167.5s as normal.

The shirt 46 still a little way to go to get it to touch at 135kgs did the last rep about an inch off.

Товарищ OB

[steak]

a nice work load bro to start the week. Hope you have a good one.

Squats looking good 8)

[Old Bull]

GPP

A1 Sled Drag 30kgs

1 x 6mins 54s 400meters

A2 DB Side Bends 50lbs

1 x 2min.33s 60 reps

B1 Log Press 40kgs

1 x 5 x 3 Sets

B2 Prowler "SD" 50kgs

1 x 40 Meters 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

Notes:

Total GPP Time 10mins.54s

Good session today Soul Destroyer was tough for some reason maybe the Squats yesterday.

Comrade OB

[Old Bull]

a nice work load bro to start the week. Hope you have a good one.

Squats looking good 8)

Thanks Steak, Skills next week so things are cranked up a bit

[Viking Power]

Skills next week so things are cranked up a bit[/quote]

Good forward to seeing the results from skills day brother by the looks of things should be a goodie...

VP

[Old Bull]

Week 8 Day 2

B,D,B

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 80kgs

3 x 92.5kgs

3 x 107.5kgs x 2 Sets

2 x 115kgs x 2 Sets

(28)

Deadlifts Sumo DOH Grip

3 x 70kgs

3 x 90kgs

3 x 110kgs

3 x 132.5kgs

2 x 155kgs

(15)

Deadlifts Sumo HG Suit Bottoms

2 x 167.5kgs (B)

3 x 192.5kgs x 2 Sets (B)

2 x 205kgs x 2 Sets (B) Straps Up

(12)

Bench Press

5 x 72.5kgs

5 x 85kgs

4 x 100kgs x 3 Sets

(22)

3 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 8, and a better effort than 4 weeks ago could not do the 205s hip niggle. 205s were a lot crisper except for the second rep, 2nd set was better. Grip is like glue now that bar ain't movin out of my hands.

Double Bench days are good but Boards at the end really tests.

Good session happy

Товарищ OB

[Old Bull]

Skills next week so things are cranked up a bit[/quote]

Good forward to seeing the results from skills day brother by the looks of things should be a goodie...

VP

Cheers Brother secretly looking forward to it too

[steak]

its no secret that we all secretly look forward to skills day

[Big john]

lookin forward to the outcome of the battle OB! :twisted: yr Hook grip kung fu is strong! :nod:

[Old Bull]

its no secret that we all secretly look forward to skills day

Thats True

lookin forward to the outcome of the battle OB! :twisted: yr Hook grip kung fu is strong! :nod:

Feel The Pain Enjoy The Power

[Old Bull]

Week 8 Day 3

S,B

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 105kgs

3 x 127.5kgs (B)

3 x 147.5kgs (B)

3 x 167.5kgs x 4 Sets (B)

(35)

Bench Press

5 x 20kgs

4 x 45kgs

4 x 65kgs

4 x 77.5kgs

4 x 92.5kgs x 5 Sets

(37)

3 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 3 Sets

Notes:

Not a bad Friday today squats were little over the place just think I rushed them as it was a short workout.

Should be a lightish day Monday ready for Skills Assessment.

Weekly Analysis:

Lifts for Week:

Squat 82, Bench 121 + (90 @ 3 Board), Dead 27.

Squat:

Pretty happy with these, my Raw Squat is going pretty well too, pleased with depth and no hip niggles.

Bench:

Monday's shirt session was better glad I decided to bring the tighter shirt in earlier. Raw work again is going well, same as the board work.

DeadZone:

Was a good session doubles at 205 were good could not do these 4 weeks ago little niggle. The velocity setup is just slightly different to what I have been doing in my old suit so I will look at how this goes on Wednesday.

Товарищ OB

[Big john]

solid stuff OB youll own it :twisted: :twisted:

[Old Bull]

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:

Just flexibilty today had to fix the Prowler one of the horns broke with 160kgs on it

Comrade OB

[Old Bull]

Week 9 Day 1

S,B

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 105kgs

3 x 127.5kgs (B)

3 x 147.5kgs x 2 Sets (B)

2 x 157.5kgs x 3 Sets (B)

Bench Press

5 x 20kgs

4 x 45kgs

3 x 65kgs

3 x 80kgs

3 x 92.5kgs x 2 Sets

2 x 105kgs x 3 Sets

Notes:

Skills Evaluation Week so just a light session before Wednesday. Seemed to go quite quick to quick actually.

Товарищ OB

[steak]

Have a good session tomorrow mate :nod:

leave nothin behind 8) :twisted:

[Old Bull]

Week 9 Day 2

Skills Evaluation

Squats

5 x 20kgs

5 x 60kgs

4 x 80kgs

3 x 105kgs

3 x 127.5kgs (B)

2 x 147.5kgs (B)

Squats Comp Suit 44 Centurion

2 x 167.5kgs (B) Straps Down Wraps

2 x 190kgs (B) Straps Up Wraps

1 x 215kgs (B) Straps Up Wraps

1 x 225kgs (B) Straps Up Wraps parallel maybe bit above

Bench Press

5 x 20kgs

5 x 45kgs

3 x 65kgs

3 x 80kgs

2 x 92.5kgs

Bench Press Bench Shirt 46 Fury

2 x 117.5kgs 3 Board

1 x 135kgs 1 Board dumped this one at least got it out of the way

1 x 135kgs 1 Board

1 x 142.5kgs Chest

1 x 150kgs Chest bum movement

1 x 155kgs Chest bum came up.

Deadlifts Sumo DOH Grip

3 x 90kgs

3 x 110kgs

2 x 132.5kgs

2 x 155kgs

Deadlifts Velocity Sumo Hook Grip

2 x 170kgs Straps down

2 x 192.5kgs Straps down

1 x 215kgs Straps up

1 x 227.5kgs Straps Up

Notes:

Squats put my Comp suit, warms ups went well so did the work sets. Put the wraps on as I got into my top sets. 215 felt not to bad checked vid about 1" - 1 1/2" off parallel. 220 maybe just on parallel good coming up. Pretty pleased with the how these went.

Bench used FatBoys 46 shirt and boards this round. 135 dumped it, at least got that out of the way early. 142.5 touched slight pause I think. So went to 150 touched good drive, went to 155 touched, line just a bit out locked out but bum came off the bench.

Deads went really well, sumo and the hook grip have been pretty good. Must have got out of line on the 215, will study the vid, tweaked the left hip, thought about not doing the last dead but figured if I got in the right position all good. 227.5 was a lot better than the 215.

Strength was a vast improvement from the last Skills Evaluation so very happy how this cycle has gone. This is the best Skills that I have done so far, a lot more relaxed and carrying no injuries, Squats were close to depth and a lot better than the last skills. Bench the same been banging away at 140s for a while today was a good confidence boost that things are working.

I feel that with Sheiko you need at least a year of consistent training to really settle in and become comfortable with the programme. It showed in today's Skills everything went like clock work, this is a very exact and may I say patient time programme. The time is needed to develop the necessary skills and conditioning to really benefit and get the best out of the cycles.

Товарищ OB

[Old Bull]

Have a good session tomorrow mate :nod:

leave nothin behind 8) :twisted:

Good session and left nothing behind Steak and about time.

[steak]

I feel that with Sheiko you need at least a year of consistent training to really settle in and become comfortable with the programme........ this is a very exact and may I say patient time programme.

The time is needed to develop the necessary skills and conditioning to really benefit and get the best out of the cycles.

Товарищ OB

With age comes wisdom and you have shown that here in those comments mate! Hit the sheiko nail bang smack on the head you did

There is no silver bullet, there is no magic pill, there is no free rides. There is however time under the bar, consistent hard work, patience and trust in the way Boris trains the athlete....well IMO.

Great skills assy mate and your numbers are looking strong. Its good to hear the confidence in you 8) :clap:

[Old Bull]

With age comes wisdom and you have shown that here in those comments mate! Hit the sheiko nail bang smack on the head you did

There is no silver bullet, there is no magic pill, there is no free rides. There is however time under the bar, consistent hard work, patience and trust in the way Boris trains the athlete....well IMO.

Great skills assy mate and your numbers are looking strong. Its good to hear the confidence in you 8) :clap:

Thanks Steak,

This is my fourth 13 week cycle with a bench only at the begining and 3 short maintenace cycles in between a couple of the 13 weekers. And things sort of fell into place no anxiety, fatigue, niggles, or feeling over done leading into this session. We have often talked about how the skills should go if it is too tough, you miss lifts or to easy all stemming from the effects of the accumulated fatigue. I will know at the Nationals but given the way this went confidence is up.

Like the new signature :clap: :clap: :clap: