Beaten Paths are For Beaten Men

[Old Bull]

Week 9 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

102.5kgs 3рХ1п

122.5kgs 3рХ1п (B)

142.5kgs 3рХ2п (B)

152.5kgs 2рХ3п (B)

Итого: 32 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 3рХ2п

100kgs 2рХ3п

Итого: 27 подъема

Notes:

Calm before the Storm.

Товарищ OB

[alex-art]

Итого: 32 подъема

Товарищ OB

Странно конечно видеть рускоязычный журнал :wink:

Quite weird to see russian-speaking journal here. No complains though

[Old Bull]

Итого: 32 подъема

Товарищ OB

Странно конечно видеть рускоязычный журнал :wink:

Quite weird to see russian-speaking journal here. No complains though

Просто факт, что программы обучения веса является Россия основе

товарищ

It has been reduced some what from before :nod:

[Old Bull]

Итого: 32 подъема

Товарищ OB

Странно конечно видеть рускоязычный журнал :wink:

Quite weird to see russian-speaking journal here. No complains though

Просто факт, что программы обучения веса является Россия основе

товарищ

It has been reduced some what from before :nod:

[Old Bull]

Wednesday 24/03/2011

Week 9 Day 2

Skills Evaluation

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

102.5kgs 3рХ1п

122.5kgs 3рХ1п (B)

142.5kgs 2рХ1п (B)

Squats Loose Suit 46 Centurion

162.5kgs 2рХ1п (B) Straps Up Wraps

185kgs 2рХ1п (B) S U W

207.5kgs 1рХ1п (B) S U W

220kgs 1рХ1п (B) S U W

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 2рХ1п

Bench Press Bench Shirt Super Kat 50

120kgs 2рХ1п 2 Board

132.5kgs 2рХ1п 1 Board

140kgs 1рХ2п Chest

145kgs 1рХ1п Chest

Deadlifts Sumo DOH Grip

80kgs 3рХ1п

102.5kgs 3рХ1п

122.5kgs 2рХ1п

142.5kgs 2рХ1п

Deadlifts DPs Squat Suit Sumo Hook Grip

160kgs 2рХ1п Straps Up

180kgs 2рХ1п S U

205kgs 1рХ1п S U

220kgs 1рХ1п S U

Notes:

Have been a bit late in posting as been doing stuff.

Squats: put my loose suit on, warms ups went well so did the work sets. Put the wraps on as I got into my top sets. 207.5 felt not to bad checked vid about 1" off parallel. Took 220 was a bit rushed not quite how I wanted it to go. Thought about taking it again but decided not as there were good positives from today's session and the subtle changes in technique.

Bench used the super kat 50 shirt. Have had trouble getting light weight to touch no use getting a heavier weight and not getting it back up. First 132.5 to 1 board was pleasing, took 140 touched slight pause surprised how it came up. Went 145 rushed it a bit felt the bum come up shirt was down on one slide it is pretty loose so it moves around that made the right arm come up slower than the left.

Deads was thinking about how this would go with the limited time. Miss loaded the 180 by 5kgs on one side 205 sort of shot up caught me by surprise at knee height then thought finish this did 215 got to lockout well not quite and locked ot properly. Happy with the back up to speed on the Deads grip was like glue.

After the Bench only over Christmas and starting this cycle at week 2 no conditioning etc I decide to do the cycle I did last year into the CDs not putting the numbers in from the end of the years comp. This was a good move as it has showed in the Video how my Squat Stance has improved, the extra weight would not have been productive.

Strength was a vast improvement from the last Skills Evaluation so very happy how this cycle has gone. Technique has improved still a few things to work on will do a couple more attempts next week just to iron out today's effort. Bench is still my Nemesis so will do more work hitting the chest.

Some good positives from today's effort and a lot to work on Nature of The Beast

Товарищ OB

[steak]

mate...many would be proud to say they a M2 lifter, using that weight and that well. the improvements are evidence of your work ethic...well done bro :clap:

[PeterDolan]

Nice work OB

[Viking Power]

Very good write up OB1 / great improvements on last year to date keep up the awesome work brother we all have to work on technique some where in the lift so not a major...... :clap: :clap:

VP

[Old Bull]

mate...many would be proud to say they a M2 lifter, using that weight and that well. the improvements are evidence of your work ethic...well done bro :clap:

Ha ha only a few months then MIII 60+ thanks Steak at my age got to be smart to get the improvements they don't come cheap.

Nice work OB

Thanks Pete

Very good write up OB1 / great improvements on last year to date keep up the awesome work brother we all have to work on technique some where in the lift so not a major...... :clap: :clap:

VP

Cheers Brother got get the Technique up as my strength fades :oops: Just got to get stronger

[Old Bull]

Week 9 Day 3

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

102.5kgs 3рХ1п

122.5kgs 3рХ2п (B)

142.5kgs 3рХ2п (B)

152.5kgs 2рХ4п (B)

Итого: 37 подъема

Bench Press

20kgs 5рХ1п

40kgs 4рХ1п

60kgs 3рХ1п

72.5kgs 3рХ1п

85kgs 3рХ2п

97.5kgs 3рХ6п

Итого: 39 подъема

Bench Press 17.5kgs Chains

85kgs 3рХ4п

Итого: 12 подъема

Dumbbell Flies

25lb 5рХ4п

Notes:

Boris has some weird humour going on, do Skills on Wednesday up to 95% then bang out 152s x 2 x 4 sets on Squats followed by 97s x 3 x 6 sets on Bench. After that bench it was tough going onto the chains.

Weekly Analysis:

Squats:

A good Skills in the loose suit still shy of depth but will see over the next few sessions.

Bench:

Shirt this is interesting will hit it again on Monday and maybe FRiday just going to work on a couple of things.

Deads:

Skills went well surprised me a bit, but a good surprise, still a couple things to work on.

Another good week in Iron Paradise

Товарищ OB

[steak]

You're going well..no doubt about it. Keep on chipping away at it bro :clap:

[PeterDolan]

Do you do a lot of technique work or do you just try fix something if it isn't feeling right?

[Old Bull]

You're going well..no doubt about it. Keep on chipping away at it bro :clap:

Thats right Sir keep just keep chipping away at it

[Old Bull]

Do you do a lot of technique work or do you just try fix something if it isn't feeling right?

Hi Pete,

Its the latter, with sheiko you have a chance to adjust things ie 4 sets of 3 at 150kgs on the Deads. I will try different foot positions 1st set my normal second set toes out wider shins closer to the bar (bar comes off the floor better but lock out can be unstable) third set shins back if it feels better then I will go with it.

Squats are the same the weights are heavy enough 85% to where you still have to work to do them, where as the lighter weights I feel do not give you the same feed back on whether it is easier or in a better bio mechanical position. The Video plays a important part especially on bar travel path. In the Squat I need to have the bar in a straight line and in the middle of my foot at the bottom, before in the hole it was slightly forward not much but enough as I came out of the hole I tilted forward not much. At first I thought it was not enough core work, but I changed the Bar position brought the feet in a inch or two altered my descent and it feels pretty good now.

OB

[PeterDolan]

Thanks OB

[Old Bull]

Thanks OB

Cheers

Flexibility/Rehab

Agile 6

1 x 8 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Pipe Arch Work 80mm +10mm Towel

1 x 20 Seconds x 6 Sets

Scapular Wall Slides

1 x 10 x 3 Sets

Old School Mutant Training System

1 x 2 Sets

Notes:

About an hour had a week off through Skills andf it showed.

OB1

[steak]

Agree with the videoing a few sessions as you go along. this has been instrumental in improving a lot of our tech issues and lifts overall. Often its hard to pick when you are on the floor watching/training a lifter but with the use of video and a few replays often the hidden becomes obvious. Good stuff OB :nod:

[Old Bull]

Agree with the videoing a few sessions as you go along. this has been instrumental in improving a lot of our tech issues and lifts overall. Often its hard to pick when you are on the floor watching/training a lifter but with the use of video and a few replays often the hidden becomes obvious. Good stuff OB :nod:

Very handy tool replay show them what the have done wrong correct for the next lift. :clap: :clap:

[Old Bull]

Week 10 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 3рХ1п

102.5kgs 3рХ1п

122.5kgs 3рХ2п (B)

142.5kgs 3рХ1п (B)

Squats Suit 46 Centurion

162.5kgs 3рХ1п (B)

185kgs 2рХ2п (B)

207.5kgs 2рХ1п (B)

207.5kgs 1рХ1п (B)

Итого: 35 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 3рХ1п

Bench Press Shirt 50 SK

120kgs 3рХ1п 2 Board

132.5kgs 2рХ4п

Итого: 29 подъема

3 Board Bench Press SKat

135kgs 3рХ4п

Итого: 12 подъема

Dumbbell Flies

25lb 8рХ4п

Squats

112.5kgs 3рХ1п

132.5kgs 3рХ2п (B)

152.5kgs 3рХ3п (B)

Итого: 18 подъема

Notes:

Today felt better weight was good, added in a bonus sets at 207.5 felt ok bit more work to do.

Bench went to a 2 board on the 120s, 1 board on the 132s bit over the place but some days are good and some well not that good.

Second set of Squats were good just a while to get there 2 hours 45 minutes a long time on the coal face.

Товарищ OB

[PeterDolan]

Agree with the videoing a few sessions as you go along. this has been instrumental in improving a lot of our tech issues and lifts overall. Often its hard to pick when you are on the floor watching/training a lifter but with the use of video and a few replays often the hidden becomes obvious. Good stuff OB :nod:

Very handy tool replay show them what the have done wrong correct for the next lift. :clap: :clap:

Yup, did it today, helps alot. Just got to action the corrections now

[Big john]

oldbull...is the powerhouse. loving your work bro :clap: you never cease to inspire :clap: :clap:

[Old Bull]

oldbull...is the powerhouse. loving your work bro :clap: you never cease to inspire :clap: :clap:

Ha ha thanks but not so loud Bro

[Old Bull]

Flexibility/Rehab

Agile 6

1 x 8 x 3 Sets Each

Keg Arch Work

1 x 20 Seconds x 6 Sets

Pipe Arch Work 80mm +10mm Towel

1 x 20 Seconds x 6 Sets

Scapular Wall Slides

1 x 10 x 3 Sets

Old School Mutant Training System

1 x 2 Sets

Notes:

An hour all up, notice things are not as high or fast for the Mutant after a heavy Sheiko day 1

OB1

[Old Bull]

Week 10 Day 2

Deadlift Pulls to The Knee

80kgs 3рХ1п

102.5kgs 3рХ1п

125kgs 3рХ1п

132.5kgs 3рХ2п

142.5kgs 1рХ3п (B) lol did as one set

Итого: 18 подъема

Bench Press

20kgs 5рХ1п

45kgs 3рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 3рХ2п

105kgs 2рХ2п

110kgs 2рХ2п

Итого: 28 подъема

Dumbbell Flies

20lb 8рХ3п

Deadlifts

110kgs 3рХ1п

125kgs 3рХ1п

142.5kgs 3рХ1п

Deadlifts Loose Suit Straps Down

160kgs 3рХ1п

180kgs 3рХ5п

Notes:

Lot better today hands got pretty ripped used my squat bar near new knurling had to strap the last two sets at 180 tore both thumbs up..

Bench was not good, left the Pin Press out too many distractions could not settle into the workout till the last session of Deads. Gym owner and trying to train sometimes clashes real bad like today.

Товарищ OB

[Optimass]

Gym owner and trying to train sometimes clashes real bad like today.

Товарищ OB

Punish your next client bro - always used to make me feel warm and fuzzy inside