Beaten Paths are For Beaten Men

[Old Bull]

Week 2 Day 2

Deadlift Pulls to The Knee

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 4рХ1п

132.5kgs 4рХ2п

155kgs 4рХ3п (B)

Итого: 30 подъема

Bench Press

20kgs 5рХ1п

40kgs 4рХ1п

60kgs 4рХ1п

72.5kgs 3рХ1п

85kgs 3рХ1п

92.5kgs 3рХ3п

Итого: 28 подъема

5 Board Bench Press

115kgs 2рХ1п

130kgs 2рХ1п

140kgs 3рХ4п

Итого: 16 подъема

Dumbbell Flies

25lb 5рХ4п

Deadlifts

110kgs 3рХ1п

132.5kgs 3рХ1п

155kgs 3рХ1п

Deadlifts Loose Suit

167.5kgs 3рХ1п

180kgs 3рХ4п (B)

Итого: 24 подъема

Lunges

20kgs 10рХ3п

Notes:

Just finding the groove in the Deads, work sets were a little bit over the place some good reps and some not so good usually the last rep of the work sets.

Bench was good, Board work was a bit tough but when I got set up properly the reps were good, no helper but good to learn and unrack by myself.

Товарищ OB

[steak]

no helper...you would have look a sight with a 5 board shoved under your t shirt bro :grin:

good work too 8)

[Old Bull]

no helper...you would have look a sight with a 5 board shoved under your t shirt bro :grin:

good work too 8)

It did look a sight Steak

Cheers

[drizzt]

Awesome work OB :clap:

Hey, I may flick you a PM to pick your brains on Sheiko? Looking at giving #29 a go

[Old Bull]

Awesome work OB :clap:

Hey, I may flick you a PM to pick your brains on Sheiko? Looking at giving #29 a go

Cheers drizzt

No problems on the PM

[Old Bull]

Flexibility/Rehab

Agile 8

1 x 10 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Pull Down Abs

6 x 40kgs

6 x 50kgs

6 x 55kgs better

Notes:

Good session again, Agile's going well, abs with weight were better today.

OB1

[Old Bull]

Week 2 Day 3

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

127.5kgs 3рХ1п (B)

150kgs 3рХ1п (B)

160kgs 3рХ3п (B)

Итого: 32 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 2рХ1п

100kgs 3рХ1п

107.5kgs 2рХ1п

112.5kgs 1рХ1п

107.5kgs 2рХ1п

100kgs 3рХ1п

92.5kgs 3рХ1п

80kgs 3рХ1п

72.5kgs 3рХ1п

Итого: 37 подъема

5 Board Bench Press

115kgs 2рХ1п

130kgs 2рХ1п

140kgs 3рХ4п

Итого: 16 подъема

Dumbbell Flies

25lb 5рХ4п

Pause Squats 2 Count

100kgs 3рХ1п

120kgs 2рХ1п (B)

140kgs 3рХ1п (B)

Итого: 8 подъема

Yoke SSB Good Mornings

60kgs 5рХ3п

Notes:

Всего в неделю: 240 подъемников

Good session today took a while visitors, Squats were good did what BB was talking about felt different just have to work on it. Boards were better and than goodness it was a lightish session on the paused Squats.

Weekly Analysis:

Squats:

Pretty happy with the first equipped session, positives to work on. Paused Squats well there are very interesting tough is not the word HTFU!!!

Bench:

Shirt needs a bit of Work to bead in, raw is good and the Boards well heavier weight just takes a while to get use to it.

Deads:

Bit off line but that will not take long to get back into the groove.

All in all a pretty good week

Товарищ OB

[Old Bull]

Flexibilty/Rehab

Agile 8

1 x 10 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Dynamic Band Abs Green

6 x 5 Second Holds x 2 Sets

Notes:

Well since I have been doing De Franco's Agile 8 I have had trouble just getting my legs verticle in the Roll Over V position. But since I have been using the ring mats, perviously doing them on the Power Station platforms. Things have improved heaps nearly lost it over the head today maybe touching the floor shortly.

OB1

[Old Bull]

Week 3 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

127.5kgs 3рХ1п (B)

150kgs 3рХ1п (B)

Squats Suit 46 Centurion

167.5kgs 3рХ1п (B)

192.5kgs 3рХ4п (B)

Итого: 38 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

67.5kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 3рХ1п

Bench Press 46 Fury

117.5kgs 3рХ1п 3 Board

135kgs 3рХ2п 2 Board

Итого: 29 подъема

4 Board Bench Press

150kgs 3рХ5п

Итого: 15 подъема

Dumbbell Flies

25lb 5рХ4п

Paused Squats 3 Count

80kgs 3рХ1п

105kgs 3рХ1п (B)

130kgs 4рХ3п (B)

Итого: 18 подъема

Yoke SSB Good Mornings

60kgs 5рХ4п

Notes:

Well a pretty long workout 2 hours 45 minutes, improved over last week. Did a couple of things a bit different on the work sets still a work in progress but promising. A lot better than the last cycle before the Nationals with the same weight.

Bench went ok went to a 2 board but a lot better more control. Board work went up to 150kgs and was a lot better performance, 1 Board next week.

Pause Squats looked very light on paper starting on 80kgs but then I read the work sets 3 sets of 4 damm. These will have a big impact on my Squat.

Товарищ OB

Posted a vid of the work sets trained down the other end of The House with the Quista :clap:

[Big john]

another long slog bro! awsome vid! :clap: :clap:

[steak]

cool vid brother...squats looking deeper.

Presume you left the shirt on for boards?

[drizzt]

Nice vid OB :clap:

[Old Bull]

Flexibilty/Rehab

Agile 8

1 x 10 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Leg Raise

1 x 8 x 3 Sets

Notes:

Moving along well, leg raises up to 8

OB1

[Old Bull]

another long slog bro! awsome vid! :clap: :clap:

Yeah Big Guy for a reduced Volume it did not feel like it.

cool vid brother...squats looking deeper.

Presume you left the shirt on for boards?

Thanks,

Squats are coming along and sorting the tech stuff out little by little, the shirt keeps me tight in the shoulders no pop but just a lot more stable.

Nice vid OB :clap:

Cheers drizzt

[Viking Power]

Hey OB1

training looking good mate :clap: :clap: awesome to see video clips brother very cool 8) also there to mate keep it up.

VP

[Old Bull]

Hey OB1

training looking good mate :clap: :clap: awesome to see video clips brother very cool 8) also there to mate keep it up.

VP

Thanks Bro,

Accountable to all scrutiny with vids online but get good feed back, yeah it is getting close. Lot better than my previous vids I lokked like something out of WPO or WPC

[Old Bull]

Week 3 Day 2

Deadlifts to Knees

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 2рХ1п

132.5kgs 3рХ1п

155kgs 2рХ1п

165kgs 3рХ2п (B)

Итого: 19 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 3рХ1п

100kgs 3рХ1п

107.5kgs 2рХ2п

112.5kgs 1рХ1п

107.5kgs 2рХ2п

92.5kgs 4рХ1п

85kgs 3рХ1п

72.5kgs 3рХ1п

Итого: 40 подъема

5 Board Bench Press

120kgs 2рХ1п

135kgs 2рХ1п

150kgs 3рХ5п

Итого: 19 подъема

Dumbbell Flies

25lb 5рХ4п

Rack Pulls Below Knee

132.5kgs 2рХ1п

155kgs 3рХ2п

175kgs 4рХ3п

Итого: 17 подъема

Lunges

20kgs 10рХ3п

Notes:

Pulls were better this week, finding the line Racks were good too.

Bench a big session tough too, Boards were a bit better had help with the lift off so went up to 150kgs.

Товарищ OB

[steak]

Good session bro! a long bit of mahi buit it all pays off later on

[Big john]

wat the big guy said, solid

[Old Bull]

Good session bro! a long bit of mahi buit it all pays off later on

Yeah Steak, another big session conditioning is picking back up and strength strating gather.

wat the big guy said, solid

Thanks Bro

[Old Bull]

Flexibility/Rehab

Agile 8

1 x 10 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Pull Down Abs

6 x 40kgs

6 x 50kgs 2 Sets

Notes:

Decided instead of increasing the weight on Pull Down Abs would do a extra set on 50kgs till the form gets nice and tight.

OB1

[Old Bull]

Week 3 Day 3

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 3рХ1п

105kgs 3рХ2п

Итого: 24 подъема

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

127.5kgs 3рХ1п (B)

150kgs 3рХ2п (B)

160kgs 3рХ2п (B)

Итого: 32 подъема

Bench Press

72.5kgs 2рХ1п

85kgs 3рХ1п

92.5kgs 4рХ3п

Итого: 17 подъема

5 Board Bench Press

120kgs 2рХ1п

130kgs 2рХ1п

150kgs 3рХ5п

Итого: 19 подъема

Dumbbell Flies

25lb 5рХ4п

Yoke SSB Good Mornings

60kgs 5рХ4п

Notes:

Всего в неделю: 287 подъемников

Good session today Double Bench are easier but still tough with heavy boards at the end. Squats felt good even after Mondays session.

Weekly Analysis:

Squats:

Felt these were a lot better than last week had 2 really good reps out of Twelve that's are start. Paused were at the right % just enough to really not let it slip.

Bench:

Shirt was better this week still beading in, Boards came in at 150 they were tough at the start of the week but were pretty good by the last day.

Deads:

Lot better to the knees and above were solid, Deads are starting to come right.

Another good week in Iron Paradise

Товарищ OB

[steak]

positives all round mate...good week of training right there :clap: 8)

[Old Bull]

positives all round mate...good week of training right there :clap: 8)

Sweet Steak,

Been a good productive week, it just took a couple of weeks to settle in to the training.

[Viking Power]

Great Work Boss,

be good to see it on week 5 :clap: keep up the great work

VP