Beaten Paths are For Beaten Men

[Old Bull]

Flexibility/Rehab

Adductor's Purple Band

1 x 10 x 3 Sets

Agile 6

1 x 10 x 2 Sets

Shoulder Rehab

1 x 10 x 3 exercises x 3 Sets Each

Keg Arch

1 x 20 Seconds x 5 Sets

Quad Set (Abs,Gaybles,Pull Overs,Cow Raise)

1 x 10 x 3 Sets

Sled Drag 50kgs

1 x 80 Metres x 2 Sets

Leg Raise

1 x 8 x 2 Sets

Notes:

Sled's are moving well these days 100 metre sets weight will go up shortly.

OB1

[Old Bull]

Preparatory X

Week 4 Day 24

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

95kgs 3рХ1п

105kgs 3рХ1п @8.5

112.5kgs 2рХ1п @9.5

107.5kgs 3рХ1п @9

Итого: 26 подъема

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

DeadZone Sumo Suit Bottoms

170kgs 3рХ1п

190kgs 2рХ1п @8.5

200kgs 2рХ1п @9

192.5kgs 2рХ1п @8.5

Итого: 24 подъема

DB Flies

20lbs 10рХ5п

Fundamental Lifts: 50

Notes:

• 2nd day of the 4th week, cycle X.
  Deads:
  
• Third Day of doing Sumo Pulls with weight and the Suit, and a step up from last. Still not pushing the ante up, just want to get my lifts smooth. The top set was 5kgs up on last week, and still with the suit bottoms.
  Bench:
  
• 4th week on the New Bench cycle and still no assist work. With the grip in closer benching is feeling good, PIR that grip width is good. Feeling not as good on the bench maybe should have done 110, but it over just learn from it.

Товарищ OB

[Old Bull]

Flexibility/Rehab

Adductor's Purple Band

1 x 10 x 3 Sets

Agile 6

1 x 10 x 2 Sets

Shoulder Rehab

1 x 10 x 3 exercises x 3 Sets Each

Keg Arch

1 x 20 Seconds x 5 Sets

Quad Set (Abs,Gaybles,Pull Overs,Cow Raise)

1 x 10 x 3 Sets

Sled Drag 50kgs

1 x 80 Metres x 2 Sets

Leg Raise

1 x 8 x 2 Sets

Notes:

Sled's are going well not so puff puff puff.

OB1

[Old Bull]

Preparatory X

Week 4 Day 26

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

130kgs 3рХ1п (B)

150kgs 3рХ1п (B)

165kgs 3рХ1п (B) @7

180kgs 3рХ1п (B) @8

190kgs 3рХ1п (B) @9.5

182.5kgs 3рХ1п (B) @8.5

Итого: 35 подъема

Bench Press

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 4рХ1п

75kgs 4рХ1п

90kgs 4рХ1п

100kgs 4рХ1п @8

110kgs 4рХ1п @9.5

105kgs 4рХ1п @9

Итого: 34 подъема

DB Flies

20lbs 10рХ4п

Fundamental Lifts: 69

Notes:

• 3rd day of the 4th week.
  
• 180 felt really good today, fast strong and fluid. Made the decision to go up and chase the weight. Strangulator's on my last sets, lot better at wrapping and also putting them on.
  
• 190s were pretty good had maybe a real ugly rep left so 9.5. The only thing about going up is the drop set is a lot higher But the 182.5 had a good 1 rep maybe a hard 2nd left after the triple, really pleased with this, maybe a good triple at 200 before the WBOP.
  
• Bench went ok, did a hard 4 at 110, could made it easier with 107.5. Bench just felt a bit slow today, especially after the Squats, just sort of took the sting out.
  
• Saturday speed day on the Sumo Deads, Bench Press and H paused Deads again.

Товарищ OB

[Old Bull]

Week 4 Day 27

Sumo Speed Dead's + Green Band

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

120kgs 2рХ7п

Итого: 23 подъема

H Paused Deads

100kgs 3рХ1п

110kgs 3рХ1п

120kgs 3рХ1п

130kgs 3рХ1п

140kgs 3рХ1п

Итого: 15 подъема

Speed Bench + 17.5kgs Chain

20kgs 5рХ1п

30kgs 3рХ1п

40kgs 3рХ1п

50kgs 3рХ1п

60kgs 3рХ6п

Итого: 32 подъема

Fundamental Lifts 70

Notes:

• Speed dead's good day today, increased H Deads to 140, this is at the limit with no belt.
  
• Third day of DE Bench, put chains on today, really helped average speed for the reps was 2.71 seconds. So a little bit of work to get that down to 2.25s.
  Weekly Analysis:
  Squats:
  
• Raw Squats had the best week this week 190s were pretty strong, reps more fluid. Body has really adjusted to the new intensity that this programme brings. The equipped were bang on too, especially since it is just my third week in equipment. Recovery has been pretty good and happy with how i have been feeling.
  Bench:
  
• Still Happy with Raw strength progress, flattened this week, so will look at numbers a bit more for next week. Shirt Work was still a little off so will re address these numbers too.
  Deads:
  
• Third week in full Sumo, and improving each week. coming to grips with the whole pull.
  
• A better fourth week, under the Warsaw Pact workout, still have not added another session in, will see how it goes next week. Another good week for the RPEs, getting a good feel for it now.

Товарищ OB

[Old Bull]

Preparatory X

Week 5 Day 29

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

95kgs 3рХ1п

Bench Press Loose 48 Fury

110kgs 3рХ1п

115kgs 3рХ1п

120kgs 3рХ1п @8

125kgs 3рХ1п @9

120kgs 3рХ1п @9

Итого: 33 подъема F.L

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 4рХ1п

130kgs 4рХ1п (B)

150kgs 4рХ1п (B)

Squats loose Centurion 46

170kgs 4рХ1п (B)

190kgs 4рХ1п (B) @7.5

210kgs 4рХ1п (B) @8

220kgs 4рХ1п (B) @8

Итого: 42 подъема F.L

гантели мух Flies

20lbs 10рХ5п

Fundamental Lifts (F.L) 75

Notes:

• 1st day of the fifth week of the Preparatory X Competition Cycle.
  
• Fourth Equipped day since Nationals last year in August.:
  
• Bench still over the place, still working on a few things, so I am going to lower the weights, and tidy up what I am using. Paused all reps which made the top sets 9, instead of the 8s I was looking for, but will pause only the first next week.
  
• Squats were up another notch today, in the Boris Reduced Volume, week 5 is a Raw Week, but as I am only doing the first 9 weeks, then I put this week as Equipped but in the same format, Bench then Squats. Cut the reps from 5s to 4s as the RV was 3s but the last set was 5s. 210 was pretty strong and could have gone up but I wanted a good 8 and got it, the drop set I put in as a 8 but more like 7.5.
  
• Today I wanted to get good clean 8s got those in the Squat, just the bench at 9 same as last week

Товарищ OB

[Old Bull]

Preparatory X

Week 5 Day 31

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

DeadZone Sumo Suit Bottoms

170kgs 3рХ1п

190kgs 3рХ1п @8

200kgs 3рХ1п @9

200kgs 3рХ1п @8.5

Итого: 27 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 4рХ1п

80kgs 4рХ1п

90kgs 4рХ1п

100kgs 4рХ1п @8

110kgs 4рХ1п @9.5

105kgs 4рХ1п @9

Итого: 33 подъема

DB Flies

20lbs 10рХ5п

Fundamental Lifts: 60

Notes:

• 2nd day of the 5th week, cycle X.
  Deads:
  
• Fourth Day of doing Sumo Pulls with the Suit, and a step up from last week. Still not pushing the ante up, just want to get my lifts smooth. The top set was 10kgs up on last week, but with the straps up.
  Bench:
  
• 5th week on the New Bench cycle and still no assist work. The grip is in closer benching, PIR that grip width is good. Feeling not as good on the bench maybe, will monitor the weight a lot better this week.

Товарищ OB

[bar-belle]

Hey OB...hope you have a blast on the weekend with the lifters competing in the CD's. I know that by this stage you would have worked hard and put in some long hours to get this comp up and running. I'm sure it will be great. :clap: You've got some awesome lifters down there and I can't wait to see the vids/results 8)

[Old Bull]

Hey OB...hope you have a blast on the weekend with the lifters competing in the CD's. I know that by this stage you would have worked hard and put in some long hours to get this comp up and running. I'm sure it will be great. :clap: You've got some awesome lifters down there and I can't wait to see the vids/results 8)

Thanks BB, 11.30 last night and 10.30 tonight 7.00am start tomorrow, but it is all set for a big day.

Be some pretty good lifts coming out tomorrow, and hopefully they all fire. Only a few weeks away and you and Steak will be doing the same as us.

[Old Bull]

Preparatory X

Week 5 Day 33

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

95kgs 3рХ1п

100kgs 2рХ1п

107.5kgs 1рХ1п @8

112.5kgs 1рХ1п @8.5

117.5kgs 1рХ1п @9.5

112.5kgs 1рХ1п @9

Итого: 25 подъема

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

130kgs 3рХ1п (B)

150kgs 3рХ1п (B)

165kgs 3рХ1п (B) @7

180kgs 3рХ1п (B) @8

190kgs 3рХ1п (B) @9

182.5kgs 3рХ1п (B) @8

Итого: 35 подъема

DB Flies

20lbs 10рХ4п

Fundamental Lifts: 60

Notes:

• 3rd day of the 5th week.
  
• Finished at the House last night at 11.30, was not looking forward to today's session, took a while to muster up the get go.
  
• Bench felt hard from the beginning, just as well it was first today. Was not to sure where it would end the 117.5 was hard so was the back off set.
  
• Felt a little better coming into the Squats, had my mind on 180 as my top set, then looked at the log from last week and seen that I did 190. So had a lift plus and went for it, 190 after everything else was a lot better than last week pretty chuffed with that. A good triple at 200 before the WBOP is in my sights now.
  
• Saturday CD Champs so no workout.

Товарищ OB

[Big john]

:clap: body seems to react well to lack of sleep/fatigue, crazy how true that can be in some cases

go into a training feeling like a cool mill and have the crapest train ever.

feel like you been hit by a bus and you feel like the god of squats

[steak]

Hope everything runs smoothly today - sure it will :nod:

[Old Bull]

:clap: body seems to react well to lack of sleep/fatigue, crazy how true that can be in some cases

go into a training feeling like a cool mill and have the crapest train ever.

feel like you been hit by a bus and you feel like the god of squats

Yeah Big Guy what's up with that, a couple of times now and the session's have gone pretty well.

Hope everything runs smoothly today - sure it will :nod:

Things went pretty well getting good at this now, it has taken long enough

[Old Bull]

:clap: body seems to react well to lack of sleep/fatigue, crazy how true that can be in some cases

go into a training feeling like a cool mill and have the crapest train ever.

feel like you been hit by a bus and you feel like the god of squats

Yeah Big Guy what's up with that, a couple of times now and the session's have gone pretty well.

Hope everything runs smoothly today - sure it will :nod:

Things went pretty well getting good at this now, it has taken long enough

[Old Bull]

Monday 19th March

Preparatory X

Week 8 Day 36

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

95kgs 3рХ1п

Bench Press Loose 48 Fury

110kgs 3рХ1п

115kgs 3рХ1п

120kgs 3рХ1п @8

125kgs 3рХ1п @9

120kgs 3рХ1п @9

Итого: 33 подъема F.L

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 4рХ1п

130kgs 4рХ1п (B)

150kgs 4рХ1п (B)

Squats loose Centurion 46

170kgs 3рХ1п (B)

190kgs 2рХ1п (B) @7

210kgs 2рХ1п (B) @8

230kgs 2рХ1п (B) @8

220kgs 2рХ1п (B) @8

Итого: 37 подъема F.L

гантели мух Flies

20lbs 10рХ5п

Fundamental Lifts (F.L) 70

Notes:

• 1st day of the sixth week of the Preparatory X Competition Cycle.
  
• Fifth Equipped day since Nationals last year in August.:
  
• After the week of setting up and a pretty long weekend with the comp. I was not looking forward to todays Squats, so I reversed the order did the Bench first. Hoping that I would come right for the Squats and it sort of worked.
  
• Bench still over the place, still working on a few things, so I am going to lower the weights, and tidy up what I am using. Did exactly the same as last week.
  
• Squats were up another notch today, in the Boris Reduced Volume, week 6 is a doubles Week. I did 220 for a good double 3 weeks back, so 230 was on the cards today. 210 was pretty strong, and I was starting to feel ok so 230 was loaded. First rep was a little off so I decided to sink the next one, sunk it but for reason decided to hang around in the hole. Then decided to come up lost balance wēnt forward but managed to correct nad finish the lift. Not my most ugly lift but right up there in dumb lifts.
  
• Hopefully next week will be better as I will be more ready, and rested.
  
• Today I wanted to get good clean 8s got those in the Squat, just the bench at 9 same as last week
  

Товарищ OB

[Old Bull]

Preparatory X

Week 6 Day 38

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

DeadZone Sumo Suit Bottoms

170kgs 3рХ1п

190kgs 3рХ1п @8

210kgs 3рХ1п @9

200kgs 3рХ1п @8

Итого: 27 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

90kgs 3рХ1п

100kgs 3рХ1п

107.5kgs 3рХ1п @8.5

112.5kgs 3рХ1п @9

107.5kgs 3рХ1п @9

Итого: 30 подъема

3 Board Press

100kgs 3рХ1п

110kgs 3рХ1п

115kgs 3рХ1п

120kgs 3рХ1п @8.5

125kgs 3рХ1п @9

120kgs 3рХ1п @9

Итого: 18 подъема

DB Flies

20lbs 10рХ5п

Fundamental Lifts: 75

Notes:

• 2nd day of the 6th week, cycle X.
  Deads:
  
• Fifth Day of doing Sumo Pulls with the Suit, and a better session, I am improving each week. Still not pushing the ante up, just want to get my lifts smooth. Will move it up next week, only a couple of weeks to go.
  Bench:
  
• 5th week on the New Bench cycle, and I am thinking of changing it. Not moving with the new system. I think I need more volume and more days benching, so a couple of options may be Smolov jnr but only on Weds Fri and Sat as Monday is Shirt day. Put some Board press in today.

Товарищ OB

[Old Bull]

Preparatory X

Week 6 Day 40

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

130kgs 3рХ1п (B)

150kgs 3рХ1п (B)

170kgs 3рХ1п (B) @8

190kgs 3рХ1п (B) @9

182.5kgs 3рХ1п (B) @8.5

Итого: 32 подъема

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

95kgs 3рХ1п

100kgs 2рХ1п

107.5kgs 1рХ1п @8

112.5kgs 1рХ1п @8.5

117.5kgs 1рХ1п @9.5

112.5kgs 1рХ1п @9

Итого: 25 подъема

DB Flies

20lbs 10рХ4п

Fundamental Lifts: 57

Notes:

• 3rd day of the 6th week.
  
• Wanted a good day on the Squats today, that was the plan at the beginning.
  
• Like I said above had big intentions, but my perceived jumps were my undoing. Planned on 190 then 200 if the 190 went good. Looked at my warm ups I usually jump 15kgs from 150, ie 165, 180, 190. Thought 150, 170, 190, 200 even when I was in the 170 I knew it was wrong but stuck to the plan.
  
• First 2 reps were ok but the third was not as good, I felt I could have got maybe 2 good ones at 200 and a grinder for the third. Decided to leave it at 190 will attempt next week.
  
• Bench went better than last Friday's workout same numbers, will be changing bench next week have not been happy with how it has been going.

Товарищ OB

[Old Bull]

Preparatory X

Week 7 Day 43

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 4рХ1п

130kgs 3рХ1п (B)

150kgs 3рХ1п (B)

Squats Comp Centurion 44

170kgs 3рХ1п (B)

190kgs 3рХ1п (B)

205kgs 3рХ1п (B)

220kgs 3рХ1п (B) @8

230kgs 3рХ1п (B) @8.5

220kgs 3рХ1п (B) @8.5

Итого: 42 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

95kgs 3рХ1п

Bench Press Super K 50

110kgs 3рХ1п 3B

117.5kgs 3рХ1п 2B

125kgs 3рХ1п @8 NT

130kgs 2рХ1п @9 NT

130kgs 2рХ1п @9 Touch

Итого: 28 подъема F.L

Shirted 4 Board Press

120kgs 3рХ1п

127.5kgs 3рХ1п

135kgs 3рХ1п

140kgs 3рХ1п

Итого: 12 подъема F.L

гантели мух Flies

20lbs 10рХ5п

Fundamental Lifts (F.L) 82

Notes:

• 1st day of the seventh week of the Preparatory X Competition Cycle.
  
• Sixth Equipped day since Nationals last year in August.:
  
• After last weeks session I was hoping for a good improvement today, and got it.
  
• Squats were up another notch today, in the Boris Reduced Volume, week 7 is a triples Week. I did 230 for a strong but not quiet grooved double last Monday, if it went well I was looking at a triple at 240. Put my competition Squat suit on been training in my 48 so it was the 46s turn today. Bit of extra muscle helped fill the suit out a bit more Changed my jumps from last week, which may have had an effect on the last sets. Jumped from 190 to 205 then 15 to 220. This seemed a lot better all reps were strong and fast.
  The 230 was a big step up from last week, nice and controlled and pretty close to depth, I worked the last rep searching for depth then popped up. Decided not to go after the 240 was pretty happy with the triple at 230, and I have next week to double 240 and have a really good set. Better to finish the day strong and have a good back off set, which I put some work into.
  
• Bench has been plaguing me for a while, this system is not working, so I will change it for the next cycle. In the mean time, I dropped my 48, and the comp 46 will be a bit to tight as alluded to above and decided to go with the 50 Super Kat. I have been Benching with a much closer grip for a while now, needed boards and drifted my grip out as the sets went on. Touched with 130 with a wide comp grip, happy with that, so did another double.
  
• I now have something to work on, did boards 4 this week went up to 140 will drop down to 3 next week. Lockout has always been a issue, I was not expecting much from my bench this cycle, but today there was a glimmer. Boards will be the order for now till the comp.
  
• Today I wanted to get good clean top set in the Squat, and Hope in the Bench got the double.

Товарищ OB

[Big john]

220kgs 3рХ1п (B) @8

230kgs 3рХ1п (B) @8.5

220kgs 3рХ1п (B) @8.5

thats good money! :clap: :clap:

[Old Bull]

220kgs 3рХ1п (B) @8

230kgs 3рХ1п (B) @8.5

220kgs 3рХ1п (B) @8.5

thats good money! :clap: :clap:

Chur Chur Bro

[Old Bull]

Preparatory X

Week 7 Day 45

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

DeadZone Sumo 44 Velocity

170kgs 3рХ1п Straps Down

190kgs 2рХ1п @7 SD

205kgs 2рХ1п @8 SD

220kgs 2рХ1п @8.5 Straps Up

220kgs 1рХ1п @9 Straps Up

Итого: 25 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

60kgs 3рХ1п

75kgs 3рХ1п

87.5kgs 3рХ1п

95kgs 3рХ1п

102.5kgs 3рХ1п @8

110kgs 3рХ1п @9

Итого: 27 подъема

4 Board Press

100kgs 3рХ1п

110kgs 3рХ1п

120kgs 3рХ1п

130kgs 3рХ1п @7

140kgs 3рХ1п @8

Итого: 15 подъема

DB Flies

20lbs 10рХ5п

Fundamental Lifts: 67

Notes:

• 7th week, cycle X.
  Deads:
  
• Sixth Day of doing Sumo Pulls with the Suit, and today first time in my Velocity since the Nationals. A bit more of a comfy fit, need to lose some of the stomach, bit tough trying to get a breath in. 220 was good today 1st rep was nice but the second drifted forward, had to reign it back in took a little sting out of me. Did another single was a bit slower, was going to drop down to 210. Will do the same but triple next week.
  Bench:
  
• Changed up the Bench this week, adding more board work, did the 4s well and a comfortable triple at 140. Will most likely do another Shirt session on Friday and more boards.

Товарищ OB

[Old Bull]

Preparatory X

Week 7 Day 47

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

130kgs 3рХ1п (B)

150kgs 3рХ1п (B)

170kgs 3рХ1п (B)

185kgs 3рХ1п (B) @8.5

195kgs 3рХ1п (B) @9

182.5kgs 3рХ1п (B) @8.5

Итого: 35 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

60kgs 3рХ1п

75kgs 3рХ1п

85kgs 3рХ1п

95kgs 3рХ1п

Bench Press Super K 50

110kgs 3рХ1п 3B

117.5kgs 3рХ1п 2B

125kgs 3рХ1п @8 1BT

130kgs 2рХ1п @9 1/2B

130kgs 2рХ1п @9 Touch

Итого: 34 подъема F.L

Shirted 4 Board Press

120kgs 3рХ1п

130kgs 3рХ1п

140kgs 3рХ1п

150kgs 3рХ1п

Итого: 12 подъема F.L

гантели мух Flies

20lbs 10рХ5п

Fundamental Lifts:81

Notes:

• 3rd day of the 7th week.
  
• 2nd day of training in the afternoon, and not the best of trainings.
  
• Trying to train with food in me is pretty hard, really have to sort this out. I had intentions of going for 200, did my jumps well but the 185 was not quiet grooved and not at depth. Decided to give 195 a crack only because I have not to many sessions left, not my most inspiring idea. Setup was not quiet there, a whole lot of things I did not do, knees came in etc and high. A product of the afternoonittis, the drop set was better but still not to depth.
  
• Benched with my Shirt again, have 2 maybe 3 more sessions, using the Super Kat 50 can stick my hand up the sleeves . Did the same workout as Monday, but instead of to the Chest at 130, went to a half board instead. Felt a lot better, getting the line back, so with the next sessions should have it dialled in.
  
• Did boards again same as Monday 4, but went to 150 will not go any higher but will bring the boards down to 3 next week. Lockout has always been a issue, Boards are helping big time, should have put these in earlier

Товарищ OB

[Old Bull]

Preparatory X

Week 8 Day 50

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 4рХ1п

130kgs 3рХ1п (B)

150kgs 3рХ1п (B)

Squats Comp Centurion 44

170kgs 3рХ1п (B)

190kgs 3рХ1п (B)

205kgs 2рХ1п (B)

220kgs 2рХ1п (B) @8

230kgs 2рХ1п (B) @8.5

220kgs 1рХ1п (B)

220kgs 1рХ1п (B)

Итого: 38 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

95kgs 3рХ1п

Bench Press Super K 50

110kgs 3рХ1п 3B

117.5kgs 3рХ1п 2B

125kgs 3рХ1п 1B

130kgs 2рХ1п No Touch

130kgs 1рХ1п Touch

Итого: 27 подъема F.L

Shirted 3 Board Press

120kgs 3рХ1п

130kgs 3рХ1п

140kgs 3рХ1п

Итого: 9 подъема F.L

гантели мух Flies

20lbs 10рХ5п

Fundamental Lifts (F.L) 74

Notes:

• 1st day of the eigth week of the Preparatory X Competition Cycle.
  
• Seventh Equipped day since Nationals last year in August.
  
• After last weeks session I was hoping for another good session today.
  
• Had in my mind to hit a good double at 230 if that went well go for a 240 double. Which I had planned to do last week, did 230 for a strong triple last Monday. Still gooving in the 44 Centurion, weight has been an issue, and today was no exception. Just finding it a bit slower to find the groove in my competition Squat suit. Bit of extra muscle and fat have helped fill the suit out a bit more Kept my jumps from last week, which worked better than the week before. Jumped from 190 to 205 then 15 to 220 the 10 to 230, all reps were strong and fast.
  
• The 230 double was strong, but I knew it was not too depth, checked vid and about 3" off. Then changed the plan, if I had hit depth I was going up, so did another single, this was better but still high. So did one more pulled the legs up and dropped, just on parallel. Left it at that, 4 at 230 was enough for today, may have one more session on Friday.
  Finished the day strong, with something in the bank to work on.
  
• Bench has been on my not go, not do, list for a while, after last week hoping the same, would turn up this week. Still going with the 50 Super K, last week went to a 1/2 board, so today the plan was a double at 130 to the chest. The double did the normal Super Kat thing, first rep dumped towards me, second rep dumped away, got both back up but they were ugly. Decided to do a single and drop it fast, as I normally do the previous reps were slow. Hit the spot good pause and a very fast finish. Will do one more session maybe Friday or Monday.
  
• Dropped the Board to 3 and went to 140, will attempt this raw on Wednesday. Boards have gone really well, should have brought these i nearly.
  
• Today was a good day things falling into place.

Товарищ OB

[Old Bull]

Preparatory X

Week 8 Day 52

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

DeadZone Sumo 44 Velocity

170kgs 3рХ1п Straps Down

190kgs 2рХ1п Straps Down

205kgs 2рХ1п Straps Up

220kgs 2рХ1п Straps Up

Итого: 24 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

60kgs 3рХ1п

75kgs 3рХ1п

87.5kgs 3рХ1п

95kgs 3рХ1п

102.5kgs 2рХ1п

110kgs 1рХ1п

115kgs 1рХ1п

Итого: 25 подъема

3 Board Press

100kgs 3рХ1п

110kgs 3рХ1п

120kgs 3рХ1п

130kgs 3рХ1п

Итого: 15 подъема

DB Flies

20lbs 10рХ5п

Fundamental Lifts: 64

Notes:

• 8th week, cycle X.
  Deads:
  
• Seventh Day of doing Sumo Pulls with the Suit, and today second time in the Velocity since the Nationals. A bit better fit, from last week, still tough trying to get a breath in. 220 was a lot better than last week, had aimed for a triple. first 2 reps were a big improvement on last week, rushed the third, not enough breath and bar drifted forward, left the floor but ugly so stopped it.
  Bench:
  
• Changed up the Bench this week, adding more board work, did the 3s well and a comfortable triple at 130. Will most likely do the last Shirt session on Friday and last of the boards.

Товарищ OB

[Optimass]

your journals a great read as always OB. Always so regimented - puts us bbers to shame. I see wear Panzer gets his inspiration for so many shirts/suits. How many do you run with normally in a training cycle? -