Beaten Paths are For Beaten Men

[Old Bull]

All the best for the weekend OB...safe travels to you and your crew too mate.

Thanks BB and the same to you and the CBC crew.

[Old Bull]

Week 15 Day 44

S,B,S

Squatting with The Rod on the Spin

20kgs 5рХ1п

60kgs 5рХ1п

85kgs 4рХ1п

105kgs 3рХ1п

130kgs 3рХ2п (B)

150kgs 2рХ3п (B)

Итого: 29 подъема

Press Lying onto Horizontal Bench

20kgs 5рХ1п

45kgs 4рХ1п

60kgs 3рХ1п

75kgs 3рХ2п

87.5kgs 3рХ2п

Итого: 24 подъема

Notes:

• Final workout, squats felt pretty heavy all the way up, but the work sets were ok.
  Bench was better, still a niggle in the shoulder taking stuff and using things on it. Be happy to get my opener in and maybe my second, anything after that will be a pretty big bonus.
  Weight is good, no issues with trying to make weight, like I have for last few Nationals, should be around 100 or just under.
  All it depends on now is 3 people with white lights in there hands, 15 weeks worth of work for under 5 minutes of lifting.
  The Iron Gods are Brutal in there Training but the Honour they give is on the platform.

Товарищ OB

[red machine]

a solid build in complete bro, best of luck for the weekends events!!! SMASH IT!! :evil:

[Old Bull]

a solid build in complete bro, best of luck for the weekends events!!! SMASH IT!! :evil:

Cheers RM

Flexibility/Rehab

Shoulder Rehab

1 x 8 x 4 exercises x 3 Sets Each

Agile 5

1 x 10 x 2 Sets

Notes:

Thats it, starting to get cramp here and there so things are on the right track. Leaving on the bus trip tomorrow.

OB1

[poos_n_wees]

All the best for the weekend OB!! \:D/

[startinfromscratch]

kill it bro! 8)

[Old Bull]

All the best for the weekend OB!! \:D/

A belated thanks PnW

kill it bro! 8)

Chur Chur

[Old Bull]

NZPF National Champs 2011

Tauranga

Squat

1st Attempt: 215kg 3 whites

2nd Attempt: 227.5 3 Whites

3rd Attempt: 237.5kg 3 Whites 10kg PB

Bench

1st Attempt: 125kgs 3 Whites

2nd Attempt: 130kgs 3 Whites

3rd Attempt: 135kg 3 Reds. spotter's had to catch.

Deadlift Sumo Hook Grip

1st Attempt: 215 3 Whites

2nd attempt: 225kg 3 Whites

3rd Attempt: 232.5kg 3 Reds, stalled just above the knees.

Comments:

BW 98.55kgs

Lifts 7 from 9

First comp I have not worried about my weight and it felt good, had a Baconator from Wendys the night before and still came in under 100. My initial goal was a weight around 97-98kgs this would put me in line to get to 93kgs for the end of the year as I want to compete at 93kgs next year in the Master 3 60+ class.

Stayed at the Venue which was a pretty good Idea not much travelling just use the lift. Was feeling a bit crook comin in but a week of anti bio-tics cured that.

Squats:

Warm ups were not that good, so I dropped the opener from 220 to 215 decided to nail the opener impress the refs. Went out weight felt good, dropped it came up it real fast, 3 whites this set the platform for the day. For the second took it to 227.5kgs same as the first, nice and solid. The third, decided to add 10kgs to 237.5kgs. Walkout and setup was good, dropped down came up good, then about half way up, had to work hard to finish.

Bench:

Dropped my opener from 130 to 125 as I had lost more weight than I expected, and I was using pretty loose shirt. Pretty well a repeat of the Squats, opener was very fast 3 whites, 2nd came off the chest just as fast. Third came of the chest just as quick but lost the line had to be caught.

Deads:

I was hoping for good things here as I have missed everything over 220 last couple of years. Dropped the Opener from 220 to 215 as the Squats took its toll, but the 215 just popped up went to 225 as I had eyes on a 600 total that was the same as the first. Got sever cramp in my pec did not think I had a pec to get cramp. Then went to 232.5 as this would have given me the 600. Hips came up first, got above the knees, but not the right place to lock out.

PB Squat 237.5kgs 10kg PB

Bench 130kgs

Dead 225kgs

Total 592.5kgs

PB Total 2.5kgs

7 from Nine 2 PBs so a pretty good day my best technically just a couple of hiccups for the elusive 600.

Happy with the Squat was in my 5 fingers got a few looks but 12.5pb they worked.

Bench injuries forced me to be very conservative but will have that sorted by The Doc.

Deads, a good improvement over my last 4 comps. Just need to execute the final lift a bit better.

Felt good even though the day did not go to plan.

Want to thank my handler Sambnz aka SamuelNZ, looked after me really well, kept my cards wraps and everything else at hand. Looked after me when mt chest cramped after the second dead good massage helped for the third.

Thanks Bro long day for us both.

Want to thank Waikato/BOP for a good venue and Competition, the spotter loaders and all the Support crew and refs.

Perestroika Reconstructed some Some What

[steak]

:clap: mate I hope I can squeeze a respectable total and put on a slick performance like that when I get to where you are!

Well done Sir :clap:

[runveerun]

Well done OB, that's an awesome result! :clap: :salute:

[Old Bull]

:clap: mate I hope I can squeeze a respectable total and put on a slick performance like that when I get to where you are!

Well done Sir :clap:

Thanks Steak, got to make up for the lack of strength these young ones have.

Good to catch even though it was pretty brief, mind you we ate your share of the food. :clap: :clap: and the pudding to \:D/ \:D/

Well done OB, that's an awesome result! :clap: :salute:

Thanks Vee, now time to work on your efforts

[bar-belle]

PB Squat 237.5kgs 10kg PB

Bench 130kgs

Dead 225kgs

Total 592.5kgs

Ницца товарищ работы

10kgPB on your squat...freakn awesome!!

[startinfromscratch]

pbs while at a lighter weight, thats fucken impressive mate. well done!

so with the shirts loose now, and plans to shift down a grade - you must have some smaller shirts lined up eh bro?

[Big john]

awsome lifting OB....the master!, you mustve felt proud with such a turn out from the house at the nats?!

[Old Bull]

PB Squat 237.5kgs 10kg PB

Bench 130kgs

Dead 225kgs

Total 592.5kgs

Ницца товарищ работы

10kgPB on your squat...freakn awesome!!

Thanks BB it has taken a while.

Борис Шейко работ

pbs while at a lighter weight, thats fucken impressive mate. well done!

so with the shirts loose now, and plans to shift down a grade - you must have some smaller shirts lined up eh bro?

Thanks SFS

Been working hard on my eating, so pretty happy with how it went. The plan is to compete around 93kgs next year as a Master III. If (When!!) I get my lifts up another 50kgs I am in the Medals at Worlds.

Yeah got Shirts and Suits which I have picked up and swapped some of my bigger stuff.

awsome lifting OB....the master!, you mustve felt proud with such a turn out from the house at the nats?!

Yeah Bro The House Did Well

We had 14 lifters in for the Nationals this weekend.

We ended up with

5 Gold

2 Silver

3 Bronze

4th

5th

and 2 DNQs

Hopping for 20 lifters next year

[Old Bull]

Trainings of the Arresters

Press Lying onto Horizontal Bench

20kgs 5рХ1п

40kgs 4рХ1п

62.5kgs 3рХ1п

75kgs 3рХ1п

85kgs 3рХ2п

Итого: 21 подъема

Fulfillment of The Thrust by Camp

Conventional Hook Grip70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

Итого: 13 подъема

Notes:

Just a light day to get some movement before Next Weeks instalment.

Tried conventional on the Deads, hip started playing up when I got to 150, looks like I am stuck with Sumo for a while. Stronger with conventional but thats the breaks.

Товарищ OB

[Old Bull]

New Log Name !!!!!

Well I have a new drive and goals now, after the weekend, well not so much new goals, but targets I had a long time ago. They are with in reach now, I am hoping they will go next year, in about 14 months actually.

I will be doing a 6 week, Muscle and Strength Cycle that I have been playing with, I will also be on a creatine cycle and still sticking to the eating plan that has helped with my weight loss. I will have 1 week deload then a 8 week cycle leading into my last comp of the year.

I would like to be around 95kgs by comp time and with hopefully a bit more muscle and a lot less fat.

[Big john]

:clap: :clap: :clap: Straight into the nxt phase..awsome!

[Old Bull]

:clap: :clap: :clap: Straight into the nxt phase..awsome!

The next phase is pretty insane, I will let you know if I survive it. I will not be logging the whole workout, just parts of it, you know. Борис Шейко секреты

Comrade

[Big john]

:clap: :clap: :clap: Straight into the nxt phase..awsome!

The next phase is pretty insane, I will let you know if I survive it. I will not be logging the whole workout, just parts of it, you know. Борис Шейко секреты

Comrade

Keeping them guessing OB...good stuff :clap: :clap:

секрет белку

[Old Bull]

:clap: :clap: :clap: Straight into the nxt phase..awsome!

The next phase is pretty insane, I will let you know if I survive it. I will not be logging the whole workout, just parts of it, you know. Борис Шейко секреты

Comrade

Keeping them guessing OB...good stuff :clap: :clap:

секрет белку

Chur Bro

[Old Bull]

Trainings of the Arresters

Squatting with The Rod on the Spin

20kgs 5рХ1п

60kgs 5рХ1п

85kgs 4рХ1п

105kgs 3рХ1п

130kgs 3рХ1п (B)

150kgs 3рХ2п (B)

Итого: 26 подъема

Press Lying onto Horizontal Bench

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 3рХ1п

72.5kgs 3рХ1п

85kgs 3рХ1п

95kgs 3рХ2п

Итого: 25 подъема

Notes:

Squats felt tough to start, but I needed to do something, otherwise everything would have locked up, over the weekend. Feel a lot better now, stiffness has been removed.

Bench was better than Wednesday's session, not to sure how Qman and the Doc can come in, and just about PB their Raw Bench!!! Sad very Sad.

Товарищ OB

[Old Bull]

Preparatory

Week 1 Day 1

Приседания

20kgs 5рХ1п

60kgs 5рХ1п

85kgs 5рХ1п

105kgs 5рХ1п

130kgs 4рХ1п (B)

145kgs 3рХ2п (B)

160kgs 3рХ5п (B)

Итого: 45 подъема

Жим лежа

20kgs 5рХ1п

45kgs 5рХ1п

62.5kgs 5рХ1п

75kgs 4рХ1п

85kgs 3рХ2п

95kgs 3рХ5п

Итого: 40 подъема

гантели мух

20lbs 10рХ4п

Фронт приседанийs

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

65kgs 5рХ4п (B)

Итого: 35 подъема

Жим лежа

60kgs 6рХ1п

70kgs 6рХ1п

75kgs 6рХ4п

Итого: 36 подъема

хорошее утро

5 x 60kgs x 3 Sets

Итого: 156 подъема

Notes:

• 1st day of a new cycle, depending on what I decide to do, Comp wise at the end of the year. Choices are pretty slim, I will miss the North Islands and The Waikato/Bop both on the same day as the BBro. This Preparatory Cycle will run from between 3 to 6 weeks, it is pretty intense. I will not be putting down everything that I do, as we are testing this programme.
  Brought my max down by 10kgs on the Squat, that was a good plan. These went well, was a bit stiff, and took a while to settle in. The second Squat session was Front Squats, after not doing these for 3 years or so it was a pretty good wake up call, dropped the max on that too.
  Bench have lost a lot of strength over the last 11 weeks, injury is still lingering but getting better. Right arm goes very cold have to wear a glove. Doc said, as we are moving the shoulder, back into place, it is hitting the some nerves, causing the hand to like freeze.
  Double Bench was ok besides what I said above, will see how my strength picks up on the cycle.
  Session took about 2.5 hours, maybe could have speed it up a bit, will see over the next few weeks.
  Total Rises 156

Товарищ OB

[Old Bull]

Preparatory

Week 1 Day 3

Становая тяга с цепи

70kgs 4рХ1п

90kgs 4рХ1п

105kgs 4рХ1п

130kgs 4рХ1п

147.5kgs 3рХ2п

157.5kgs 3рХ4п (B)

Итого: 34 подъема

Жим лежа20kgs 5рХ1п

45kgs 5рХ1п

65kgs 5рХ1п

77.5kgs 4рХ1п

90kgs 3рХ2п

97.5kgs 2рХ2п

102.5kgs 1рХ2п

95kgs 2рХ2п

85kgs 4рХ2п

72.5kgs 6рХ2п

60kgs 8рХ2п

Итого: 75 подъема

гантели мух

20lbs 10рХ4п

Становая тяга из стойки

120kgs 4рХ1п

140kgs 4рХ1п

160kgs 4рХ2п

180kgs 4рХ4п (B)

Итого: 32 подъема

хорошее утро

5 x 60kgs x 3 Sets

Итого: 141 подъема

Notes:

• 3rd day of the new cycle, mentally a tough day, but ended up being pretty good. Had about 27kilos of chains, took a little while to get the loading right. Wanted it to start loading just below the knee, this proved to be harder than it looked on paper, had to grind out then sets.
  Bench: this pyramid was pretty insane 75 rises, come to the end, I was pretty hammered. Would have looked quite funny, some one coming in, here I am struggling to lock out 60kgs, on the final set.
  Rack Pulls:, these were more taxing than they usually are, can sort of whip through them, but the Chains just taxed the back that much more. Good morning finished off what was not sore in my Back.
  Rest Tomorrow, a pretty mad day on Friday if I survive.
  Session took about 2.5 hours, maybe could have speed it up a bit, chatting with The Beast Quigsta and Iscariot.
  Total Rises 141

Товарищ OB

[Old Bull]

Flexibility/Rehab

Agile 7

1 x 2 Sets Each

keg Arch Work

1 x 20 Seconds x 6 Sets

Scapular Wall Slides

1 x 10 x 3 Sets

Shoulder Rehab

Indian Clubs

1 x 4 x 8 x 3 Sets

Plate Rotators

1 x 10 x 2 Sets

DCs

1 x 10 x 2 Sets

Face Pulls Chains

10 x 110lb x 2 Sets

Pull Down Abs

50kgs x 7 x 2 Sets

Sacroiliac Stretch

1 x 1 minute x 2 Sets

Notes:

Well only get 2 days to do Rehab as the other 5 I am training. May put in a extra day after the Tuesdays session. Have put it what my sessions consist of usually just log up sets reps by number of exercises.

Going to try with the Docs help, lossen up my upper back so I can get a better arch.

OB1