Beaten Paths are For Beaten Men

[Old Bull]

Preparatory

Week 5 Day 3

Становая тяга Deads

70kgs 4рХ1п

90kgs 4рХ1п

115kgs 4рХ1п

137.5kgs 4рХ1п

157.5kgs 4рХ2п (B)

Итого: 24 подъема

Жим лежа Bench

20kgs 6рХ1п

40kgs 6рХ1п

60kgs 6рХ1п

72.5kgs 5рХ1п

85kgs 4рХ1п

95kgs 3рХ2п

102.5kgs 2рХ2п

107.5kgs 1рХ2п

102.5kgs 2рХ2п

95kgs 3рХ2п

90kgs 4рХ1п

85kgs 5рХ1п

77.5kgs 6рХ1п

72.5kgs 7рХ1п

65kgs 8рХ1п

60kgs 9рХ1п

Итого: 88 подъема

гантели мух Flies

20lbs 10рХ5п

Отжимание от пола Push Ups

1 x 5 x 5 Sets

Итого: 112 подъема

Notes:

• 3rd day of the 5th week, and another good solid day.
  Deads: These went ok, still a bit of a niggle in the Hamstring, but it is coming right. Should be fine for the big squat session on Friday.
  Bench: This pyramid was up on last week 80 rises, today 88, but a lot tougher on the downhill last 2 sets were the worst. Bench as I said last week is feeling stronger, top sets were really good and crisp.
  No double Deads today, recovery from last week I think, very glad though.
  Rest Tomorrow, just rehab and stuff, a pretty mad day on Friday last week of the Telephone Squats.
  Session took about 1 1/2 hours, felt like an hour on the bench.
  Total Rises 112
  down by 14 from last week.

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

Tennis Ball Shoulder work

1 x 8 x 2 Sets

Pull Down Abs

50kgs x 7 x 2 Sets

110mm Pipe Arch

1 x 30 seconds x 5 Sets

Sacroiliac Stretch

1 x 1 minute x 2 Sets

Notes:

Another great session today, hamstring well on the way to being ready for tomorrows Telephone Squats. Upper back is feeling a lot better, shoulders are improving.

Yahooo the off season.

OB1

[Old Bull]

Preparatory

Week 5 Day 4

Приседания Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 4рХ1п (B)

140kgs 3рХ2п (B)

160kgs 3рХ5п (B)

Итого: 45 подъема

Жим лежа Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

72.5kgs 4рХ1п

85kgs 3рХ2п

97.5kgs 2рХ6п

Итого: 37 подъема

гантели мух Flies

20lbs 10рХ5п

Приседания Squats

100kgs 5рХ1п

120kgs 5рХ1п (B)

140kgs 3рХ1п (B)

140kgs 7рХ1п (B)

140kgs 4рХ1п (B)

140kgs 8рХ1п (B)

140kgs 5рХ1п (B)

140kgs 9рХ1п (B)

140kgs 6рХ1п (B)

Итого: 52 подъема

пресс падения Press Downs

120lb x 10рx5п

хорошее утро GMs

50kg x 5рx5п

Итого: 134 подъема

Notes:

• 4th day of 5th week new cycle.
  This session was the last of the Telephone Squats, the first session was good. Still 5 x 3 @ 160 before telephones is a bit insane.
  42 reps at 140kgs down by 3 reps but the range was pretty tough 2nd to last set of 9 was a ball breaker. Breaks still just on 2 minutes, breathing good just puffed after the 9.
  Bench was a lot better, felt stronger, even with all the volume this week. 264 rises and the week still has one day to go.
  Session took about 2.5 hours, bit longer that I thought but was pretty good.
  Total Rises 134
  Todays Squat Tonnage 12,000kgs

Товарищ OB

[Old Bull]

Preparatory

Week 5 Day 5

Становая тяга Deads

70kgs 4рХ1п

90kgs 4рХ1п

105kgs 4рХ1п

127.5kgs 3рХ2п

167.5kgs 2рХ5п

Итого: 30 подъема

Жим лежа Bench

20kgs 6рХ1п

45kgs 6рХ1п

60kgs 6рХ1п

72.5kgs 6рХ2п

85kgs 6рХ4п

Итого: 54 подъема

Отжимание на брусьях Dips

BW 6рХ5п

Становая тяга Цепи Deads Chains

105kgs 4рХ1п

127.5kgs 4рХ2п

Итого: 12 подъема

Нога прессы Leg Press

160kgs 8рХ1п

200kgs 8рХ1п

240kgs 8рХ4п

Отжимание на брусьях Push Ups

BW 10рХ5п

Итого: 96 подъема

Notes:

• Todays workout took about 2.5 hours, same as last week, bit of talking, and quite a few in the gym.
  Weekly Analysis:
  Squats:
  Monday's session was good single Squat, but 7 sets at 160kgs, Fridays well the telephones were back in and good little intro into it again. 96 rises in one day Boris had pity down by 3.
  Bench:
  Bench has been going pretty well, very happy here. This would have been, the biggest amount of rises for a week 309. Definetly getting stronger, and the injury what injury
  Deads:
  Leg Press has had a slight effect on the Deads, feel it when I am setting up more than anywhere else, but this week was down in volume after the big week last week. Deads are feeling good with 4 sort of light sessions this week.
  Total Rises:
  558
  Тоnnage for Week:
  48,358 kilos

Товарищ OB

[Old Bull]

Preparatory

Week 6 Day 1

Приседания Squats

20kgs 5рХ1п

60kgs 5рХ1п

85kgs 5рХ1п

110kgs 5рХ1п

130kgs 4рХ1п (B)

150kgs 3рХ2п (B)

170kgs 2рХ5п (B)

Итого: 40 подъема

Жим лежа Bench

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

72.5kgs 4рХ1п

85kgs 3рХ2п

95kgs 2рХ2п

Итого: 29 подъема

гантели мух Flies

20lbs 10рХ4п

Приседания Squats

100kgs 5рХ1п

120kgs 4рХ1п

140kgs 3рХ1п (B)

160kgs 2рХ5п (B)

Итого: 22 подъема

гантель плечо прессы DB Shoulder Press

30lbs 6рx5п

Отжимание от пола Push Ups

BW 5рx3п

Итого: 91 подъема

Notes:

• Day 1 week 6, the final week, a reasonable big session on the Squats, Double Whoppers, but they went pretty well. Was rushed as the Scotland team were here, in the morning so did my session after lunch. Not quite to plan, did the 170s 2,4,4,2, and the final 160s 2 sets of 5. Will know tomorrow whether it was a good idea or not.
  Bench after the massive volume of last week is quite light this week, well I have not looked further that today.
  Session took about 2.5 hours.
  Total Rises 91
  last week 126 rises

Товарищ OB

[Old Bull]

Preparatory

Week 6 Day 2

Дефицит тяге Deficit Deads 107mm

70kgs 3рХ1п

90kgs 3рХ1п

105kgs 3рХ1п

127.5kgs 3рХ2п

137.5kgs 3рХ5п (B)

Итого: 30 подъема

Пресс на наклонной скамье Incline BP

20kgs 5рХ1п

40kgs 4рХ1п

60kgs 3рХ4п

Итого: 21 подъема

Сидящий гантелей рука Завитки Seated DB Curls

25lb x 10рx5п

Отжимание от пола Push Ups

BW 5рx3п

Итого: 51 подъема

Notes:

• 2nd day of the 6th week, nice quick day today which was pretty good to have. This as I said before are pretty much extra Dead and bench days. The deficits are usually hard to start with, warm up wise, but the top sets are pretty good.
  Deads: This week is a big day tomorrow maxing on Rack pulls, so today's session was down slightly.
  Double Dead session tomorrow hammie is right now
  Bench: Incline today this has come along, not one of my more proficient exercises.
  Session took about 1.5 hours, me and the Quigsta, keeping me honest.
  Total Rises 51

Товарищ OB

[Viking Power]

Hey OB1,

I see a few PH members doing this template structure will be good to see the results come Bbro as it looks solid.

Nice training bro keep smashing it.

[Old Bull]

Hey OB1,

I see a few PH members doing this template structure will be good to see the results come Bbro as it looks solid.

Nice training bro keep smashing it.

Yeah me a couple of others are trialling, you know test when there is nothing major on, well the BBro but only Costa is doing that. It is a Size and Strength programme so interesting how it pans out.

[Old Bull]

Preparatory

Week 6 Day 3

Становая тяга Deads

70kgs 3рХ1п

90kgs 3рХ1п

105kgs 3рХ1п

127.5kgs 3рХ1п

147.5kgs 3рХ2п (B)

Итого: 18 подъема

Жим лежа Bench

20kgs 6рХ1п

45kgs 6рХ1п

60kgs 6рХ1п

72.5kgs 6рХ3п

85kgs 5рХ1п

95kgs 4рХ2п

Итого: 49 подъема

Становая тяга из стойки Rack Pulls below Knee

115kgs 4рХ1п

135kgs 4рХ1п

160kgs 4рХ1п

180kgs 3рХ2п

200kgs 3рХ2п

220kgs 2рХ3п

Итого: 30 подъема

глубина приседаний Depth Squats

20kgs 5рХ6п

Поднимите ноги Leg Raise

BW 5рХ6п

Итого: 107 подъема

Notes:

• 3rd day of the 6th week, and like week 4 where we went up to near max, today was 5% over that.
  Deads: These went pretty admittedly they were only up to 147.5kgs, but they really popped off the floor. Which is encouraging after all the work put in.
  Bench: This was a odd sort of a session all 6s up to the last sets. but 3 sets to go, and there is a set of three thrown in.
  Rack Pulls: After pulling the hamstring, well stretching it more than it should of, the Rack pulls were looking a bit ominous. As usual warming up was tough, got in to the work end and things were still tough. The last set I was not overly confident after the last episode, but thought long a s I get in the right position things should be OK.
  The 220s went pretty well, surprised me even, been a pretty good cycle and noticeable gains in the DeadZone. Not to sure what we are doing Dead wise on Saturday but pretty happy with how today turned out.
  Rest Tomorrow, just rehab and stuff, this time add a new area my hamstring.
  Session took just under about 1 1/2 hours, good time.
  Total Rises 107
  down by 5 from last week.

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

Tennis Ball Shoulder work

1 x 8 x 2 Sets

Pull Down Abs

50kgs x 7 x 2 Sets

110mm Pipe Arch

1 x 30 seconds x 5 Sets

Sacroiliac Stretch

1 x 1 minute x 2 Sets

Notes:

Missed last Sundays session, so good to get back into Rehab/Flex today. Needed to stretch out after yesterdays Dead session, Biceps are pretty sore so is the Upper Back.

OB1

[Old Bull]

Preparatory

Week 6 Day 5

Жим лежа Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 5рХ1п

77.5kgs 4рХ1п

90kgs 3рХ2п

102.5kgs 2рХ5п

Итого: 35 подъема

Приседания Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 4рХ1п (B)

140kgs 3рХ1п (B)

160kgs 2рХ5п (B)

Итого: 37 подъема

Жим лежа Bench Press

60kgs 5рХ1п

72.5kgs 4рХ1п

85kgs 3рХ1п

97.5kgs 2рХ5п

Итого: 22 подъема

гантели мух Flies

20lbs 10рХ5п

Итого: 94 подъема

Notes:

• 5th day of 6th week new cycle.
  The last session of Squats for this 6 week period, warm ups were so so, but the work sets were pretty good, very pleased with my strength levels at this weight.
  Did the reverse of the Squat numbers, just sort of happened. Instead of 2 x 5 sets I did 2 sets of 5.
  Bench was pretty good, this has been the biggest mover, only because of the injury. But again felt strong, a lot has to do with my new set up, but still very happy with what has happened here.
  Session took about 2 hours, nice and relaxed, as we are at the end of this cycle, just a double Deadlift session tomorrow and that's it.
  Total Rises 94
  Todays Squat Tonnage 3,800kgs
  Single Squat session so well down.

Товарищ OB

[bar-belle]

Nice work there OB!

[Old Bull]

Nice work there OB!

Thanks BB

[Old Bull]

Preparatory

Week 6 Day 5

Становая тяга Deads

70kgs 3рХ1п

90kgs 3рХ1п

105kgs 3рХ1п

127.5kgs 3рХ1п

147.5kgs 3рХ2п

167.5kgs 3рХ6п

Итого: 36 подъема

Пресс на наклонной скамье Incline BP

20kgs 4рХ1п

40kgs 4рХ1п

50kgs 4рХ1п

60kgs 4рХ3п

Итого: 24 подъема

Отжимание на брусьях Dips

BW 6рХ5п

Становая тяга из стойки Rack Pulls below Knee

105kgs 4рХ1п

130kgs 4рХ1п

150kgs 3рХ2п

170kgs 2рХ4п

Итого: 22 подъема

Нога прессы Leg Press

160kgs 7рХ1п

200kgs 7рХ1п

240kgs 7рХ4п

Итого: 82 подъема

Notes:

• Todays workout took about 2.25 hours, same as last week, bit of talking, and quite a few in the gym.
  Weekly Analysis:
  Squats:
  Monday's session was pretty big as this was the last week. 5 sets at 170kgs, then the second session was 5 sets at 160. Friday no telephones, but like Mondays single session 5 sets at 160. Good tough week on the Squats.
  Bench:
  Bench has been going pretty well, with a pretty solid week. Inclines are still pretty week, have to work on this.
  Deads:
  Another pretty big week on Pulls, today just had enough of them. 5 sessions this week, 1 deficit, and 2 double days of Floor and Rack.
  Total Rises:
  425
  Тоnnage for Week:
  35,201.58 kilos
  

Товарищ OB

[steak]

Nice bit of volume - 35t ...not bad for a young fella 8)

[Old Bull]

Nice bit of volume - 35t ...not bad for a young fella 8)

Thanks Steak, glad it was the last week. :pray:

[Old Bull]

6 Week Sheiko Preparatory Review.

Stats

BW 101.1 Kgs after 102.6 1.5kg gain.

Thighs

Left 25.5” after 26.5”

Right 26” after 27”

Shoulders 53” after 53.75”

Chest 45.5” after 46.5”

Waist 40” no change

1” on the Thighs, and Chest and ¾” on the Shoulders.

Tonnage 265,512.00kgs average of 44,252kgs per week this did not take into account of 2 days missed due to pulling the hamstring that totalled 12856kgs. So the total would have been closer to 280,000kgs.

• When I had a moment of complete insanity and decided to do this cycle, I thought if I got past week three I could finish it. Others all said I was mad at attempting it, but it had what I was looking for. A Bench and Deadlift dominant cycle, with Mass and Strength, and it was good break from Heavy lifting (comp cycles) which I have been doing for the last 2 years. Well the six weeks went pretty well, but another week would have been a pretty big NO. Pretty smashed after the last week, which shows how well some these cycles have been put together.
  
• I took my Raw squat max down by 10kgs, after looking at the Telephone Squats on Fridays, Bench also as I was still getting the Shoulder right, left the Deads as normal in hindsight I should of maybe taken that down too.
  Squats:
  
• These went really well, the tonnage was down on the other two lifts, it was the lightest of the three. The volume is what made the difference, and gave me a 1” gain on the legs. Telephones and Double Squat days, was more a test of mental toughness, than anything else.
  Bench:
  
• Here I feel I got the most gains, but considering my Max was down and I had a couple of niggles, the improvement in strength and technique was very noticeable. Also with Benching up to 5-6 sessions per week for some insane reason my weak and sore shoulder got better. It may have something to do with the Heavier Squats loading the shoulder to much but that is only a theory. Sheiko might be right injury = more reps.
  Deads:
  
• Deadlifting 3 days per week and double sessions on two of those days was another test, but the only thing to feel it was my hands. The hook grip just terrorised my thumb, hands were raw for a while. The Band work and Deficits are something that I feel I missed on other cycles, the only issue would be the height of the Deficit box. I used a height of close to 110mm, for Sumo I think this may be to high but as there is no test day, I am unsure. Rack pulls up to and over a 100% is anther good feature, that difference in Volume of the Squats made Deadlifting 3 times per week and the heavier Rack Pulls manageable.
  Assist
  
• Leg press is something else that I would add in, as a supplement to Deadlifts, just need to build some Harbour Bridge clip ons, for a Sumo stance.
  Summary
  
• I really enjoyed doing this cycle, it was lot more time consuming, as I went from 6 days (3 lift days and 3 Mob/Flex days) to 7 days of training. If it wasn’t for the fact that I have done a couple of years of Sheiko I doubt I would have lasted. Week one and I was under the weather but came right on week two and just got better as the programme developed.
  
• I intend to do two more cycles one leading to the BBro, I will not be competiting and one after, to set me up for next year. I will increase my max on Squats and Bench by 5%.
  
• This Cycle I just ate all the wrong food but only put on 1.5 Kilos. Just felt real hungry at night so Chocolate and junk was the order of the day. I know I lost fat and gained muscle, so hopefully I can control the night binges and lose those extra kilos and come up close to 96kgs for next year.

Товарищ OB

[samuelNZ]

Well done OB. :clap: Bigger and and even stronger now, like a boss.

McMassive Quads :shock:

[runveerun]

Harbour bridge clip-ons sound like a great idea! :pfft:

Crazy cycle OB but well done for finishing, awesome gains :salute:

[Old Bull]

Well done OB. :clap: Bigger and and even stronger now, like a boss.

McMassive Quads :shock:

Cheers Sam,

Hopefully a bit leaner after this next cycle,

Harbour bridge clip-ons sound like a great idea! :pfft:

Crazy cycle OB but well done for finishing, awesome gains :salute:

Thanks Vee working on the clip ons now.

[steak]

I know of bodybuilders that would love gains like that and in that time frame :clap:

good tonnage considering the squat was down too.

"ate all the wrong food" - bro! there is no wrong food iifym

[Old Bull]

I know of bodybuilders that would love gains like that and in that time frame :clap:

good tonnage considering the squat was down too.

"ate all the wrong food" - bro! there is no wrong food iifym

I could understand the legs the amount squats I did, but the chest I think came more from the Doc freeing up my back, giving me a better arch and expanding the chest that's the theory anyway.

I agree it tasted a lot better that the right foods

[Old Bull]

Monday 17th October

Preparatory

Week 2 Day 1

Жим лежа Bench

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 5рХ1п

80kgs 4рХ1п

92.5kgs 3рХ2п

105kgs 2рХ5п

Итого: 35 подъема

Приседания Squat

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

105kgs 5рХ1п

127.5kgs 4рХ1п (B)

147.5kgs 3рХ2п (B)

167.50kgs 3рХ5п (B)

Итого: 45 подъема

Жим лежа Bench

62.5kgs 5рХ1п

75kgs 5рХ1п

87.5kgs 5рХ5п

Итого: 35 подъема

гантели мух

20lbs 10рХ4п

глубина приседаний Depth Squat

6 x 25kgs x 5 Sets

Приседания со штангой в ножницах lunges

10 x 20kgs x 5 Sets

Итого: 115 подъема

Notes:

• Decided to start posting again, been pretty busy with gym stuff, will post from the second week.
  I am repeating the last cycle with a 10kg increase in the Squat and 5kgs on the Bench, left the Dead as it was.
  Today was Double Bench and Single Squat, Benches were a lot better, both sessions.
  Squats, the warm ups were tough, it came right on the Work Sets.

Товарищ OB

[Old Bull]

Tuesday 18th October

Preparatory II

Week 2 Day 2

Дефицит тяге Deficit Deads 75mm

70kgs 3рХ1п

90kgs 3рХ1п

105kgs 3рХ1п

127.5kgs 3рХ2п

137.5kgs 3рХ5п (B)

Итого: 30 подъема

Пресс на наклонной скамье Incline BP

20kgs 5рХ1п

40kgs 5рХ1п

50kgs 5рХ1п

60kgs 5рХ1п

60kgs 5рХ2п

Итого: 30 подъема

гантель плечо прессы DB Shoulder Press

30lbs 6рx5п

Отжимание от пола Push Ups

BW 5рx3п

Итого: 60 подъема

Notes:

• 2nd day of the 2nd week, trimming some of the assist work, really enjoyed this cycle so just looking at shortening the length of time for work out.

Bench: Incline today this has come along, not one of my better exercises./list]

Товарищ OB

[Old Bull]

Wednesday 19th October

Preparatory II

Week 2 Day 3

Становая тяга с цепи Deads

70kgs 3рХ1п

90kgs 3рХ1п

105kgs 3рХ1п

127.5kgs 3рХ1п

147.5kgs 3рХ2п (B)

Итого: 18 подъема

Жим лежа Bench

20kgs 5рХ1п

50kgs 5рХ1п

67.5kgs 5рХ1п

80kgs 4рХ1п

92.5kgs 3рХ2п

105kgs 2рХ3п

100kgs 2рХ3п

87.5kgs 5рХ1п

75kgs 7рХ1п

62.5kgs 9рХ1п

Итого: 58 подъема

гантели мух Flies

20lbs 10рХ5п

Становая тяга из стойки Rack Pulls below Knee

130kgs 4рХ1п

150kgs 4рХ1п

170kgs 3рХ2п

190kgs 3рХ4п (B)

Итого: 26 подъема

Нога прессы Leg Press

200kgs 4рХ5п

хорошее утро GMs

5 x 50kgs x 5 Sets

Итого: 102 подъема

Notes:

3rd day of the 2nd week, a better day, volume down but intensity up in places.

Bench: This pyramid was better than last weeks, Bench is feeling stronger, when I get my so called arch and line right.

Товарищ OB