Beaten Paths are For Beaten Men

[Big john]

Mirror Training.

woah?! no way!..has the MTF been influencing you bro? :pfft:

[Old Bull]

Mirror Training.

woah?! no way!..has the MTF been influencing you bro? :pfft:

Maybe listening to him so much he has put sumliminal thoughts into me without knowing.

[Old Bull]

Trainings in the Proper

Week 9 Day 26

Thrust to the elbows Hook Grip

70kgs 4рХ1п

90kgs 4рХ1п

110kgs 4рХ1п

132.5kgs 4рХ1п

155kgs 4рХ3п (B)

Итого: 28 подъема

Press Lying onto Horizontal Bench

20kgs 5рХ1п

40kgs 4рХ1п

60kgs 3рХ1п

72.5kgs 3рХ1п

87.5kgs 3рХ1п

92.5kgs 3рХ4п

Итого: 30 подъема

Football shirts for the Press Lying onto Horizontal Bench. The Rammstein

107.5kgs 2рХ2п

110kgs 2рХ3п

Итого: 10 подъема

Breeding Dumbbells Lying onto Horizontal Bench

20lbs 10рХ4п

Fulfillment of The Thrust by Camp

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

132.5kgs 3рХ1п

155kgs 3рХ1п (B)

Fulfillment of The Thrust by Camp with Tricot ([kombez]) 46 Titan

170kgs 3рХ1п (B) Straps Down

180kgs 3рХ4п (B) SD

Итого: 30 подъема

Notes:

Deads were good, belted on the last raw sets, hands got pretty mun-ted today, put tape just got ripped off. Still using the rougher bars, have not done the hand care yet

The Bench was good, trying the tuck, which seems to be working, not fast but working.

Rammstein, was a lot bit better today, I took the weight up by 2.5kgs from last week. Speed was good so went up to 110kgs and kept the speed constant. I think thios really going help with mt lockout especially through the transition.

Suited deads got better on the last two sets, gripped the bar harder, made a difference.

Товарищ OB

[steak]

Good old slog bro 8) Wheres the body weight sitting now?

[Old Bull]

Good old slog bro 8) Wheres the body weight sitting now?

Hard on the hands today Steak.

102.3kgs clothed so around 101kgs hopefully 98kgs or under by the Nationals.

[Old Bull]

Flexibility/Rehab

Shoulder Rehab

1 x 8 x 4 exercises x 3 Sets Each

Cro-Magnon Training

1 x 2 Sets

Notes:

Well for an old fart, I went pretty well today, surprised myself, did not think I could get this fast.

Today 10.49 minutes, on Tuesday 12.08. 1st round was 4.17 smashed it, in the second 4.32.

Not to sure what happened as after Deads (on wednesday) it is quite tough doing the circuit, but I will take it though.

The Quigsta fastest time is 9.55 not tempted to try that as I would probably need Westpac Rescue Helicopter on stanby.

My first attempt at this was 26 minutes May the 10th, it took me 10.45sec just to do one round the week earlier.

OB1

[Old Bull]

Trainings in the Proper

Week 9 Day 27

Squatting with The Rod on the Spin

20kgs 5рХ1п

60kgs 5рХ1п

85kgs 4рХ1п

105kgs 4рХ1п

130kgs 4рХ1п (B)

150kgs 3рХ1п (B)

160kgs 3рХ4п (B)

Итого: 37 подъема

Press Lying onto Horizontal Bench

20kgs 5рХ1п

45kgs 4рХ1п

60kgs 4рХ1п

75kgs 4рХ1п

87.5kgs 4рХ1п

95kgs 3рХ2п

102.5kgs 2рХ1п

107.5kgs 1рХ2п

102.5kgs 2рХ1п

95kgs 4рХ1п

Итого: 37 подъема

Final pressure rod in “to frame”

100kgs 3рХ1п

110kgs 2рХ3п

Итого: 9 подъема

Breeding Dumbbells Lying onto Horizontal Bench

20lbs 10рХ4п

Squatting with The Rod on the Spin with one, two by the stoppages

100kgs 3рХ1п

120kgs 3рХ1п (B)

140kgs 3рХ2п (B)

Итого: 12 подъема

Inclinations with the Rod on the Arms Seated

5 x 60kgs x 3 Sets

Notes:

• Good solid Squat day today, strong and tidy, pauses were good did a bonus set maybe should not have done it
  Bench went ok, still shoulder niggle but getting better, pin press was in another rack could not get the right height.
  Weekly Analysis:
  Squats:
  Squats are going well getting good depth, and really happy with my Raw work. Will have to start the agile 8 up as the hips are letting me know that deep squatter prehab is needed. Paused is getting better each week glad I have come to terms with this exercise.
  Bench:
  Raw strength has dropped due to the niggle I have made adjustments to the working sets. Tried a slightly closer grip on the bench with the shirt. I think the weight loss is having an effect on the shirt, practical not getting a lot out of it, will go to the Furys on Monday and make choice for the Nationals.
  Rammer was good nice speed at the medium grip and weight went up 5 kgs to 110kgs. If I can keep the speed up at 120 that will go towards building a better lockout at the Nationals.
  Deads:
  Raw work again going well, suit bottoms at 180 were good, just the hands got pretty munted. Really got to look after the hands, mind you I am using the rough bars, so that is half the problem.
  Decided to use the stiffer competition bars instead of the Olympic weightlifting bar. This has a bit of whip which helps off the floor, but come competition, the bars we use have no whip, conclusion better for comp but munted hands.

Товарищ OB

[steak]

Well done on the Cro-Magnon Training bro! massive improvement. You keen to share it at all?

A good solid week reading you round up too mate...good hear the positive tone :clap:

[Old Bull]

Well done on the Cro-Magnon Training bro! massive improvement. You keen to share it at all?

A good solid week reading you round up too mate...good hear the positive tone :clap:

Another couple of weeks and I will send it to you, may make a vid only doing 7 exercises still 5 to go.

Yeha a good week, looking forward to next week too :clap:

[Big john]

a good week to deposit into the sheiko bank, :clap:

[Old Bull]

a good week to deposit into the sheiko bank, :clap:

Yeah Big Guy, and few more heavy deposits comming up too!!!!

Sheiko Bank Like That. :clap:

[Old Bull]

Flexibility/Rehab

Shoulder Rehab

1 x 8 x 4 exercises x 3 Sets Each

Cro-Magnon Training

1 x 2 Sets

Notes:

Well for an old fart, I went pretty well today, will not attempt this again.

Today 9.41 minutes, on Thursday 10.49. 1st round was 3.53 smashed it, in the second 3.48 double smashed it.

Did not take my normal few breaths to get back up to speed cut the rest to a walk to the next exercise.

Going to add in 2 more exercises next week.

OB1

Just call me "The Flash" well the Old Flash

[Old Bull]

Monday 27th June

Week 10 Day 28

S,B,S

Squatting with The Rod on the Spin

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 4рХ1п

130kgs 4рХ1п (B)

150kgs 4рХ1п (B)

Squatting with The Rod on the Spin with Tricot ([kombez]) 46 Titan

170kgs 3рХ1п (B) Straps Up

192.5kgs 3рХ2п (B) Staps Up

192.5kgs 3рХ2п (B) Staps Up Tricot ([kombez]) 44 Titan

Итого: 41подъема

Press Lying onto Horizontal Bench

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

92.5kgs 3рХ1п

Football shirts for the Press Lying onto Horizontal Bench. 50 Super K

115kgs 3рХ1п 2 Board

125kgs 3рХ2п 1 Board

125kgs 3рХ1п 2 Board 46 Fury

132.5kgs 3рХ2п 1 Board 46 Fury

Итого: 36 подъема

Football shirts for the Press Lying onto Horizontal Bench 46 Fury Costings to the 3 Boards

135kgs 3рХ1п

145kgs 3рХ2п

Итого: 9 подъема

Breeding Dumbbells Lying onto Horizontal Bench

8 x 20lb x 4 Sets

Squatting with The Rod on the Spin with one, two by the stoppages

85kgs 4рХ1п

105kgs 4рХ1п (B)

130kgs 4рХ4п (B)

Итого: 24 подъема

Notes:

• Second week of the second cycle with full battle armour, Squats very happy with how this is going, with all at good depth. Brought the 44 in on the last two work sets, have not worn that since nationals last year. Did not realise what I was missing the Squats were good and fast and comfortable, it shows with the loose suit how much work I was actually doing.
  Second squat session was paused, I wonder what Boris had in mind when he increased the reps on these, you look at the weight and think 85kgs 105 130kgs. But when you actually come to do the work sets they were so tough, one of the hardest things I have done Squatting wise.
  Bench was better so so, with the Kat 50, went to a 1 board. Change shirt to the 46 Fury, I felt like MTF in his super tight tops. But it was a good session and bench felt a lot better, weight is 101.8 clothed so 5kgs have come off so the 50 is real loose. Will take the 46 through to the Nationals
  Kept it on for the Board work, took a couple of sets to get back in the groove, cut the weight down this week, will increase slightly next week.
  Pretty good session for the, and some positives out of it.

Товарищ OB

[mike27]

how do i read your journal? :-s

looks good !

[Old Bull]

how do i read your journal? :-s

looks good !

Hey Mike , pretty well what you are doing just a reduced volume and some other exercises added in, but in Russian/English Translation.

Squatting with The Rod on the Spin

150kgs 4рХ1п (B)

Standard Squat

Squatting with The Rod on the Spin with Tricot ([kombez]) 46 Titan

192.5kgs 3рХ2п (B) Staps Up Tricot ([kombez]) 44 Titan

Squat Suit 46 Titan Centurion

Press Lying onto Horizontal Bench

92.5kgs 3рХ1п

Standard Bench Press

Football shirts for the Press Lying onto Horizontal Bench. 50 Super K

132.5kgs 3рХ2п 1 Board 46 Fury

Bench Press with Bench Shirt

Football shirts for the Press Lying onto Horizontal Bench 46 Fury Costings to the 3 Boards

145kgs 3рХ2п

3 Board Press

Breeding Dumbbells Lying onto Horizontal Bench

8 x 20lb x 4 Sets

DB Flyes

Squatting with The Rod on the Spin with one, two by the stoppages

130kgs 4рХ4п (B)

Paused Squats 3 second count at the bottom

Final pressure rod in “to frame”

110kgs 2рХ3п

Bench Pin Press stationary start.

Inclinations with the Rod on the Arms Seated

5 x 60kgs x 3 Sets

Seated Good Mornings

Thrust to the elbows Hook Grip

155kgs 4рХ3п (B)

Deadlift to the knees

Football shirts for the Press Lying onto Horizontal Bench. The Rammstein

110kgs 2рХ3п

Titan Ram like a bench shirt stripped down helps Raw work

Fulfillment of The Thrust by Camp

155kgs 3рХ1п (B)

Deadlift

Fulfillment of The Thrust by Camp with Tricot ([kombez]) 46 Titan

180kgs 3рХ4п (B) SD

Deadlift with Suit straps down

Товарищ OB

[mike27]

ahh i see

thanks for taking the time to show me :nod:

[Old Bull]

ahh i see

thanks for taking the time to show me :nod:

No Problems Mike

[Old Bull]

Tuesday 28th June

Flexibility/Rehab

Shoulder Rehab

1 x 8 x 4 exercises x 3 Sets Each

Cro-Magnon Training

1 x 2 Sets

Notes:

Well back to a increased time, and something to work on

Today 11.36 minutes, on Tuesday 9.41. 1st round was 4.46, in the second 4.50.

Added in another exercise was going to add 2 but settled for the better of 2. Still taxing after the other 7.

May just leave it at 8 till the Nationals.

OB1

[Old Bull]

Trainings in the Proper

Week 10 Day 29

Thrust to the elbows Hook Grip

70kgs 4рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

132.5kgs 3рХ1п

155kgs 4рХ1п (B)

165kgs 4рХ3п (B)

Итого: 25 подъема

Press Lying onto Horizontal Bench

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 4рХ1п

75kgs 4рХ1п

87.5kgs 4рХ1п

95kgs 3рХ1п

100kgs 2рХ2п

105kgs 1рХ3п

Итого: 31 подъема

Football shirts for the Press Lying onto Horizontal Bench. The Rammstein

110kgs 2рХ5п

Итого: 10 подъема

Breeding Dumbbells Lying onto Horizontal Bench

20lbs 10рХ4п

Thrust from skirtings, i. p. the

heading it is located above the elbows.

135kgs 4рХ1п

155kgs 4рХ2п

180kgs 4рХ3п

Итого: 24 подъема

Notes:

Deads are on the rise, belted on the last raw sets, getting a good rhythm going. Hands have finally HTFU about time, no tape an on the rougher bars.

The Bench, a couple of little victories today weight wise, taken a while to get some where near where I was before the WBOP Champs.

Rammstein, was a lot bit better today, did all 5 sets at 110kgs, tris feel pretty fried now unusual that I have not felt that for a long time. May up the Ante to triples next week. Speed was constant maybe the first set just got out of line might put a set in at a 100 to get warmed up then on to the work sets. After today's Tri Feeling these are really going to help with transition phase.

Товарищ OB

[Old Bull]

Flexibility/Rehab

Shoulder Rehab

1 x 8 x 4 exercises x 3 Sets Each

Cro-Magnon Training

1 x 2 Sets

Notes:

Well back to a increased time, and something to work on

Today 11.21 minutes, on Tuesday 11.36 1st round was 4.40, in the second 4.41.

This extra exercise adds another uncomfortable dimension, was thinking it would be a bit slower after the DeadZone yesterday.

OB1

[mike27]

hey just a question...

whats the normal order for the sheiko programs? or does it not matter too much as long as ur not aiming for a set date for a lift comp?

ive done #29, on #37 now

mite re-test 1rm and do #29 again?

thanks

[Old Bull]

hey just a question...

whats the normal order for the sheiko programs? or does it not matter too much as long as ur not aiming for a set date for a lift comp?

ive done #29, on #37 now

mite re-test 1rm and do #29 again?

thanks

Hi Mike,

#29 has 981 lifts as opposed to #37 which has 1136 lifts (not counting warm ups) in the 4 weeks 37 has 155 more lifts

Intesity wise

#29 Bench and Deadlift are; average 67.2% and 70.9%

#37 Bench and Deadlift are; average 65.1% and 68.5%

where it is the reverse in the Squat

#29 Squat average 66.3%

#37 Squat average 68.1%

#29 is a bit more Deadlift orientated with a higher intensity but a bit less volume

The 12 weekers are 2 x #37 and a #32, technique wise 37 would be better as the Squat Bench and Dead have more lifts at a better % for learning with more emphasis on the bench exta 82 lifts.

Enough of the Russian aspect :pfft: retest your max then depending on which lifts you need to work on then then pick the appropriate number.

My self I need more intesity and less Volume, where as the young go really well on Volume.

If you want to stick with Sheiko for a while, then a longer cycle would be better. There is a 5 week comp cycle, but that is pretty tough. You need to add weeks 1 and 2 of the beginning of 37, to make it a 7 week, a lot easier to handle.

With a 32 on the end you will be buiding to a Test day or Comp day which ever you choose and this will give you a better indication of how your training is going. As the #29 and #37 do not have a test component.

OB1

[mike27]

ok that helps a lot. thanks a load

might re-test and do a #29 with the #32 at the end

[Old Bull]

ok that helps a lot. thanks a load

might re-test and do a #29 with the #32 at the end

Cheers Mike,

That would be a good plan :clap:

[Old Bull]

Trainings in the Proper

Week 10 Day 30

Press Lying onto Horizontal Bench

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 4рХ1п

80kgs 4рХ1п

95kgs 3рХ2п

100kgs 3рХ3п

Итого: 34 подъема

Squatting with The Rod on the Spin

20kgs 5рХ1п

60kgs 5рХ1п

85kgs 5рХ1п

105kgs 4рХ1п

130kgs 4рХ1п (B)

150kgs 4рХ1п (B)

160kgs 4рХ3п (B)

Итого: 39 подъема

Press Lying onto Horizontal Bench

72.5kgs 4рХ1п

85kgs 4рХ1п

92.5kgs 4рХ3п

Итого: 20 подъема

Final pressure rod in “to frame”

100kgs 3рХ1п

110kgs 3рХ1п

110kgs 3рХ3п

Итого: 15 подъема

Breeding Dumbbells Lying onto Horizontal Bench

20lbs 10рХ4п

Notes:

Another solid Squat day today, weight felt good, pop out of the hole is better thanks to the Paused Squats

Bench was better stilll down but happier with how it is coming along. Pin press did 3 sets left it at that.

Weekly Analysis:

Squats:

Squats were good in the Suits, tested the 44 my comp suit. I have not had that one on since August last year, and really notice it, the 46 is pretty loose.

Will keep on Dialling in the 44 up to Skills Evaluation and see hoew it runs.

Bench:

Raw strength has started to get better, strill made slight adjustments to the working sets. Do not want to push it too much. Used the 46 Fury, made a big difference, same as the Squat suit above, felt better and I was a lot more tighter in the set up. The 50 Katana is just to loose especially with my weight loss.

Rammer is going well, speed is good, and did 5 sets at 110 all paused. Really felt it in the triceps on this workout, have not felt that before, so will really start hitting that leading up to the Nationals

Deads:

Raw work again no suit work, pulls to the knees are improving, may go to deficit on these justb thinking at the moment. Rack pulls were tidy, thought about dropping a pin height, will see what come sup next week.

Hands have really come along, in the last two weeks, not so sore, no need for tape, come at the right time, 6 weeks out from the Nats.

Товарищ OB