Beaten Paths are For Beaten Men

[Old Bull]

Sheiko Death Cycles.

it can feel a bit like that eh...

Have a great Christmas bro

You are right there

Merry Christmas to your family too

[Old Bull]

Preparatory III

Week 3 Day 20

Становая тяга Цепи Speed Deads Chains

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

120kgs 2рХ5п

Итого: 19 подъема

Пресс на наклонной скамье Slopes of The Bench

20kgs 4рХ1п

40kgs 4рХ1п

55kgs 4рХ1п

70kgs 3рХ4п

Итого: 24 подъема

Отжимание на брусьях Dips

BW 6рХ5п

Нога прессы Leg Press

120kgs 4рХ1п

160kgs 4рХ1п

200kgs 4рХ3п

Итого: 43 подъема

Notes:

• One of the better Saturday's so far on the Speed Deads, even with the inrease in weight speed was still good. Still had a slight twinge from the Conventionals.
  Weekly Analysis:
  Squats:
  
• Squats felt better, even with increase in weigh and a slight step up in reps and sets. Still adjusting to the Sausage Squat technique. As I said before brought my stance in, as my adductor has still not healed. It is feeling better but I still favour the right side not quite confident to push it yet.
  Bench:
  
• This is the same, getting weight back on, but with a bit more focus on Tricep strength. Have been hitting the dips this has been hard on my joints, but will keep at it till they free up.
  Deads:
  
• Conventional's on Wednesday, took a punt and increased the weight, led to a slight twinge in the hip. Taken a few days to make it better, will watch how it does next week.
  Leg Press best depth I have hit since starting these. And about time too, will not stop on these maybe add an extra session in on Wednesdays.
  
• A good week, still just oiling the cogs so to speak.

Товарищ OB

[Old Bull]

Preparatory III

Week 5 Day 29

Приседания

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 5рХ1п (B)

140kgs 5рХ1п (B)

160kgs 3рХ4п (B)

Итого: 42 подъема

Жим лежа

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

95kgs 5рХ3п

Итого: 40 подъема

Close Grip BP

8 x 60kgs

6 x 70kgs

6 x 80kgs x 3 Sets

Total: 34 Lifts

гантели мух

20lbs 10рХ4п

Leg Press

6 x 120kgs

6 x 160kgs x 4 Sets

Total: 30 Lifts

Pull Ups

1 x 3 x 3 Sets

Gayble Curls + Chains

8 x 25kgs x 3 Sets

Итого: 134 подъема

Notes:

• 1st day of the fifth week on the new cycle.
  
• Trained last week but did not log it, not as big but kept the cogs oiled.
  
• Squats went well settling could of maybe pushed out to 5 x 5 but after the weekend probably not advisable. Adductor is still sore, rehab is helping and still a lot more manageable in the Squat, better be right by the time I head into a full cycle. Leg Press had good depth today, did not go up to my work set did the work sets on the number below. The Adductor gets a bit twangy especially after the squats.
  
• Bench went ok, will pick back up this week, Close Grip getting better really hitting the tris.
  
• Assist work was good.
  
• Total Rises 134

Товарищ OB

[Old Bull]

Preparatory III

Week 5 Day 31

тяга

70kgs 3рХ1п

95kgs 3рХ1п

120kgs 3рХ1п

140kgs 3рХ1п

160kgs 3рХ3п

Итого: 21 подъема

Жим лежа

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ5п

Итого: 40 подъема

гантели мух Flies

20lbs 10рХ5п

3" FatBar Floor Press

8 x 60kgs

8 x 70kgs

8 x 80kgs x 3 Sets

Total: 40 Lifts

Bradford Press

6 x 30kgs x 3 Sets

LPDs Wide Grip

10 x 50kgs x 3 Sets

Итого: 101 подъема

Notes:

• 3rd day of the 5th week, cycle III. Hammie's a lot better even after Mondays Squats good signs of improvement, rehab is working well.
  Deads:
  
• Same as last week, all conventional, and still belt-less, core seemed ok. The weight at 160, was a lot better that the past week. Hips is feeling fine, slight twinge but that is more from doing tree work at home than anything else.
  Bench:
  
• 5 x 5 at 80kgs is ok so time to go up.
  Assist:
  
• Floor Press was a lot better and like above an extra set thrown in. 8 reps is pretty tough.
  Total Rises 101

Товарищ OB

[Old Bull]

Preparatory III

Week 5 Day 33

Приседания

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 5рХ1п (B)

140kgs 5рХ1п (B)

160kgs 3рХ4п (B)

Итого: 42 подъема

Жим лежа

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

95kgs 3рХ5п

Итого: 35 подъема

Pin Press

3 x 80kgs

3 x 90kgs

3 x 100kgs x 3 Sets

Total: 15 Lifts

гантели мух

20lbs 10рХ4п

Log Press

6 x 40kgs x 3 Sets

Rear Delts

10 x 10lb x 3 Sets

Итого: 92 подъема

Notes:

• 3rd day of the 5th week on the new cycle.
  
• Bench went well, considering the Christmas period of feasting.
  
• Adductor is well on the way to improvement, not so hesitant, down in the hole now. will wait a while before moving my stance out from the Sausage Squat.
  
• Just a tech day again tomorrow on the Sumo Deads. Conventional for additional back strength on Wednesday's and DE Sumo on Saturday
  
• Been a good week so far considering it is just after all the Bread, Chocolate and Puddings carry on
  Total Rises 92

Товарищ OB

[Old Bull]

Preparatory III

Week 5 Day 34

Становая тяга Цепи

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

120kgs 2рХ5п

Итого: 19 подъема

Пресс на наклонной скамье Slopes of The Bench

20kgs 4рХ1п

40kgs 4рХ1п

55kgs 4рХ1п

70kgs 3рХ4п

Итого: 24 подъема

Отжимание на брусьях Dips

BW 6рХ5п

Нога прессы Leg Press

120kgs 6рХ1п

160kgs 6рХ4п

Итого: 30 подъема

Notes:

• A better Saturday on the Speed Deads, will star timing my bar speed on these next week. Try and get a good consistent time to aim for before going up in weight.
  Weekly Analysis:
  Squats:
  
• Squats feel better, starting to get to where I was before the holiday period. My Adductor is on the way to healing round about 80% now which is good, just means not sore as hell to Squat.
  Bench:
  
• This is the same, getting weight back on, but with a bit more focus on Tricep strength. Have been hitting the dips this has been hard on my joints, but it is getting better, good stretch in the shoulders too.
  Deads:
  
• Conventional's on Wednesday were good will increase the weight next week see how that pans out. Sacroiliac sometimes plays up but still happy with what has been happening.
  Leg Press:
  
• dropped the weight and focus more on the stretch at the bottom, adductor stills feels this movement but getting better.
  
• A good week, not the best but a improvement.

Товарищ OB

[Old Bull]

Preparatory III

Week 6 Day 36

Приседания

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

105kgs 5рХ1п

130kgs 5рХ1п (B)

150kgs 5рХ1п (B)

170kgs 3рХ2п (B)

Итого: 36 подъема

Жим лежа

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

95kgs 5рХ1п

105kgs 3рХ1п

Итого: 28 подъема

Close Grip BP

6 x 70kgs

6 x 80kgs

6 x 90kgs x 2 Sets

Total: 24 Lifts

гантели мух

20lbs 10рХ4п

Leg Press

6 x 120kgs

6 x 160kgs x 4 Sets

Total: 30 Lifts

Gayble Curls + Chains

8 x 25kgs x 4 Sets

Итого: 118 подъема

Notes:

• 1st day of the Sixth week on the new cycle.
  
• Pretty sluggish today had Fish N Chips last night don't train well after heavy carb night.
  
• Squats went ok very slow 150 was a little grind but the 170s were pretty good figure that.a full cycle. Adductor is coming along really well, no issues with thinking about it in the hole.
  
• Leg Press had good depth today, think I may be able to up the weight shortly going more for a good stretch at the moment.
  
• Bench went ok, will pick back up this week, Close Grip getting better really hitting the tris.
  
• Assist work was good Gaybles that is
  
• Total Rises 118

Товарищ OB

[Old Bull]

Preparatory III

Week 6 Day 38

тяга

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

170kgs 2рХ2п

Итого: 19 подъема

Жим лежа

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 5рХ1п

85kgs 5рХ5п

Итого: 40 подъема

гантели мух Flies

20lbs 10рХ5п

3" FatBar Floor Press

6 x 65kgs

6 x 75kgs

6 x 85kgs x 3 Sets

Total: 30 Lifts

Bradford Press

6 x 30kgs x 4 Sets

LPDs Wide Grip

10 x 50kgs x 4 Sets

Итого: 89 подъема

Notes:

• 3rd day of the 6th week, cycle III.
  Deads:
  
• Same as last week, all conventional, and belt on the work set. The weight at 170, was a lot bit over the place, but will be better next week. Hips are feeling ok, slight twinge will keep an eye on it, maybe a few more weeks, if no sign of clearing then back to Sumo.
  Bench:
  
• 5 x 5 at 85kgs went up felt good.
  Assist:
  
• Floor Press was a lot better and like above an extra 5kgs, room for improvement here. Happy with how this is going.
  Total Rises 89

Товарищ OB

[Old Bull]

Preparatory III

Week 6 Day 40

Приседания

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 5рХ1п (B)

140kgs 5рХ1п (B)

160kgs 5рХ3п (B)

Итого: 45 подъема

Жим лежа

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

Итого: 30 подъема

Pin Press

3 x 80kgs

3 x 90kgs

3 x 100kgs x 5 Sets

Total: 21 Lifts

гантели мух

20lbs 10рХ4п

Log Press

6 x 40kgs x 3 Sets

Rear Delts

10 x 10lb x 3 Sets

Итого: 96 подъема

Notes:

• 3rd day of the 6th week.
  
• Squats we still a bit over the place, till I sorted my grip and bar position, (rolling down the back a bit to low). Once that happened the sets went well, should have done another set, but was running late so left it at 3, will do 5 sets next week
  
• Bench went well, only did one top set was looking at the pins, as more of a focus today.
  
• Adductor is well on the way to improvement, I am better in the hole now. Still a while before I move my stance out, from the Sausage Squat.
  
• Saturday tech day on the Sumo Deads.
  Total Rises 96

Товарищ OB

[Old Bull]

Preparatory III

Week 6 Day 41

Становая тяга Цепи

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

120kgs 2рХ5п

Итого: 19 подъема

Пресс на наклонной скамье Slopes of The Bench

20kgs 4рХ1п

40kgs 4рХ1п

55kgs 4рХ1п

70kgs 3рХ4п

Итого: 24 подъема

Отжимание на брусьях Dips

BW 6рХ5п

Нога прессы Leg Press

120kgs 6рХ1п

160kgs 6рХ4п

Итого: 30 подъема

Notes:

• A good day on the Speed Deads, consistent bar speed on the last three sets. Hopefully should have the speed unit next week.
  Weekly Analysis:
  Squats:
  
• Squats feel better, starting to get back to where, I was before the holiday period. Sorted my grip issues at set up, something I seemed to have forgotten to do. Adductor is on the way to healing well, not sore as hell to Squat.
  Bench:
  
• This is the same, getting weight back on, but with more focus on my triceps. The dips are going well, and shoulders are adjusting but still hard on the joints.
  Deads:
  
• Conventional's are giving me a bit of strife in the SI area, maybe one more week. If no improvement, I will stop doing them, or maybe do rack pulls every second week.
  
• Leg Press with the dropped weight. and the focus more on the stretch at the bottom, is going a lot better.
  
• A good week, better improvement on last week.

Товарищ OB

[Old Bull]

Monday 16th January

Preparatory III

Week 7 Day 43

Приседания

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

105kgs 5рХ1п

130kgs 5рХ1п (B)

150kgs 5рХ2п (B)

Итого: 35 подъема

Жим лежа

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ3п

Итого: 30 подъема

Close Grip BP

6 x 70kgs

6 x 80kgs

6 x 90kgs

Total: 18 Lifts

гантели мух Flies

20lbs 10рХ4п

Leg Press

6 x 120kgs

6 x 160kgs x 4 Sets

Total: 30 Lifts

Gayble Curls + Chains

8 x 25kgs x 4 Sets

Итого: 113 подъема

Notes:

• 1st day of the Seventh week.
  
• Pretty sluggish today so turned todays session into a DE Load.
  
• Squats were very slow 150 was a bit of work, so decision time and decided De Load. No need to push so early in the year plenty of time for that. Adductor is responding real well too.
  
• Leg Press same as Saturday, good stretch and really starting to get on top of this exercise form wise.
  
• Bench was the same jaded and in need of a rest for some reason. Close Grip just punched out the sets, had intentions of upping the weight will have to wait till next week.
  
• Gaybles were awesome
  Total Rises 113

Товарищ OB

[steak]

listening to body = smart that

[Old Bull]

listening to body = smart that

Taken a while steak must be approaching 60 has some influence

[Old Bull]

Preparatory III

Week 7 Day 45

тяга

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

170kgs 2рХ2п

Итого: 19 подъема

Жим лежа

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ5п

Итого: 40 подъема

гантели мух Flies

20lbs 10рХ5п

3" FatBar Floor Press

6 x 70kgs

6 x 80kgs

6 x 90kgs x 3 Sets

Total: 30 Lifts

Bradford Press

6 x 30kgs x 3 Sets

LPDs Wide Grip

10 x 50kgs x 3 Sets

Итого: 89 подъема

Notes:

• 3rd day of the 7th week, cycle III.
  Deads:
  
• After Monday's effort, I was not hold much hope, of today's session being anything spectacular, especially with the trouble, I have been having with my SI joint. If today had not gone well I was ditching the Conventional Deads, but it was the best session I have had. No indication of the SI playing up, so decided not to push it and leave at that. Will still work on the Conventional for a few more weeks.
  Bench:
  
• 5 x 5 at 80kgs were good down in weight on last week but no hurry.
  Assist:
  
• Floor Press is going good 5kgs up on last week, room for improvement here.
  Total Rises 89

Товарищ OB

[Big john]

:clap: :clap:

обычных хитрый зверь

[Old Bull]

:clap: :clap:

обычных хитрый зверь

Chur Bro,

хранить в тайне от трактора трудно

[Old Bull]

Preparatory III

Week 7 Day 40

Приседания

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 5рХ1п (B)

140kgs 5рХ1п (B)

160kgs 5рХ5п (B)

Итого: 55 подъема

Жим лежа

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ2п

Итого: 30 подъема

Pin Press

3 x 80kgs

3 x 90kgs

3 x 100kgs x 3 Sets

Total: 21 Lifts

гантели мух

20lbs 10рХ4п

Log Press

6 x 40kgs x 2 Sets

Rear Delts

10 x 10lb x 3 Sets

Итого: 106 подъема

Notes:

• 3rd day of the 7th week.
  
• Squats went well today, got my 5x5 took a toll but pretty happy considering the start to the week. Test ran a new pair of shoes today, pretty happy with how they went, a slight readjustment (little tip forward on 2 occasions) Was going to test run the True Blacks today but will do that next week.
  
• Bench went well, did two top sets, was a slight bit hammered from the squats.
  
• Adductor came through well today, even had a test of a bit wider stance, that felt ok but still a lot of rehab to go. Won't be long and I will be away from the Sausage Squat Stance.
  Total Rises 106

Товарищ OB

[Old Bull]

Saturday 21 January

Week 7 Day 48

Становая тяга Цепи

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

120kgs 2рХ5п

Итого: 19 подъема

Пресс на наклонной скамье Slopes of The Bench

20kgs 4рХ1п

40kgs 4рХ1п

55kgs 4рХ1п

70kgs 4рХ4п

Итого: 28 подъема

Отжимание на брусьях

BW 6рХ5п

Нога прессы Leg Press

120kgs 6рХ1п

160kgs 6рХ5п

Итого: 36 подъема

Notes:

• A better day on the Speed Deads, moved my stance out slightly, just playing with a couple of things at the moment.
  Weekly Analysis:
  Squats:
  
• Squats at the beginning of the week were tough, but ended up pretty good on the Friday. Grip issues at set up, were better this week, still a couple of tweaks here and there. Adductor is well on the way to healing, taken a while but rehab has been going good.
  Bench:
  
• This is the same, light weight this week, wrapped a towel around my pipe, to force more of an arch. The dips are going well, shoulders are not as sore doing them.
  Deads:
  
• Conventional's first week I have had no SI pain, was just about going to stop doing these. Will see how I go this week, with them.
  Leg Press is improving with focus on the stretch and depth, might be time shortly to test the low position. See how the Adductor handles it.
  A good end to the week, even with the tough start on Monday.

Товарищ OB

[Old Bull]

Preparatory III

Week 8 Day 50

Приседания

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 3рХ1п

120kgs 3рХ1п (B)

140kgs 3рХ1п (B)

160kgs 3рХ1п (B)

180kgs 3рХ3п (B)

Итого: 36 подъема

Жим лежа BP

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 4рХ1п

80kgs 3рХ1п

95kgs 3рХ1п

110kgs 2рХ3п

Итого: 26 подъема

Close Grip BP

5 x 80kgs

4 x 90kgs

3 x 100kgs x 3 Sets

Total: 18 Lifts

гантели мух Flies

20lbs 10рХ5п

Leg Press

6 x 120kgs

6 x 160kgs x 4 Sets

Total: 30 Lifts

Gayble Curls + Chains

10 x 25kgs x 5 Sets

Итого: 110 подъема

Notes:

• 1st day of the Eighth week.
  
• Decided change rep ranges today.
  
• Squats went well, first 2 sets at 180 were ok 3rd may have been well they were high. They felt ok after no real weight for a while, and the Adductor responded well.
  
• Leg Press same as Saturday, good stretch and really starting to get on top of this exercise form wise.
  
• Bench was the same, changed the rep ranges, 110 was ok a bit rough but something to work with now. Close Grip, did the same changed the reps and just punched out the sets. May increase weight next week.
  
• Gaybles were McMassively awesome
  Total Rises 110

Товарищ OB

[runveerun]

[*]Gaybles were awesome

[*]Gaybles were McMassively awesome

I'm noticing a pattern here.......

:pfft:

Awesome work as usual OB sir! :salute:

[Old Bull]

[*]Gaybles were awesome

[*]Gaybles were McMassively awesome

I'm noticing a pattern here.......

:pfft:

Awesome work as usual OB sir! :salute:

Trying to keep up with the Swole Patrol

[Old Bull]

Preparatory III

Week 9 Day 52

тяга

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

170kgs 3рХ2п

Итого: 21 подъема

Жим лежа

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ5п

Итого: 40 подъема

гантели мух Flies

20lbs 10рХ5п

3" FatBar Floor Press

6 x 70kgs

6 x 80kgs

6 x 90kgs x 3 Sets

Total: 30 Lifts

Bradford Press

6 x 30kgs x 3 Sets

LPDs Wide Grip

10 x 50kgs x 3 Sets

Итого: 91 подъема

Notes:

• 3rd day of the 7th week, cycle III.
  Deads:
  
• After last week, I thought I would keep with the Conventional, and maybe just increase the reps, and see how it pans out. Long as there is no hip flare ups i will continue, still a few tech issues to work on, just playing with foot placement.
  Bench:
  
• 5 x 5 at 80kgs were good same weight as last week but no hurry.
  Assist:
  
• Floor Press is going good top set was better this week, more room for improvement here.
  Total Rises 91

Товарищ OB

[Old Bull]

Preparatory III

Week 7 Day 54

Приседания

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 5рХ1п (B)

140kgs 5рХ1п (B)

160kgs 3рХ5п (B)

Итого: 45 подъема

Жим лежа BP

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

95kgs 4рХ7п

Итого: 48 подъема

Pin Press

3 x 80kgs

3 x 90kgs

3 x 100kgs x 2 Sets

Total: 12 Lifts

гантели мух

20lbs 10рХ4п

Log Press

6 x 40kgs x 3 Sets

Rear Delts

10 x 10lb x 3 Sets

Итого: 105 подъема

Notes:

• 3rd day of the 7th week.
  
• Squats we still a bit over the place, got to sort my feasting out, playing havoc on Squat Days, too much Carbs . new Squat shoes are going well pretty pleased with how they feel, good things to come from these
  
• Bench went well, have changed things up a bit as I have about 3 or 4 more weeks before I kick into comp phase training 2012.
  
• Saturday tech day on the Sumo Deads, and H paused Deads.
  
• Total Rises 105

Товарищ OB

[Big john]

another day done and dusted, firing on all Cylinders!

:twisted:

[Old Bull]

another day done and dusted, firing on all Cylinders!

:twisted:

Nice clip Bro :clap: :clap: :clap: :clap: :clap: