Beaten Paths are For Beaten Men

[Old Bull]

5 Week Preparatory

Week 3 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

90kgs 4рХ1п

120kgs 3рХ1п (B)

150kgs 3рХ1п (B)

Squats loose Centurion 46

180kgs 3рХ1п (B)

200kgs 3рХ1п (B) @7

220kgs 3рХ1п (B) @8.5

215kgs 3рХ1п (B) @8.5

210kgs 3рХ1п (B) @8.5

Итого: 35 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

60kgs 3рХ1п

75kgs 3рХ1п

90kgs 3рХ1п

Bench Press SK

110kgs 3рХ1п 3 Bd

115kgs 3рХ1п 2 Bd

120kgs 3рХ1п 2 Bd

125kgs 2рХ1п 1 Bd

120kgs 3рХ1п 1 Bd

Итого: 33 подъема F.L

Pendlay Rows Flies

60kgs 5рХ1п

70kgs 5рХ1п

Fundamental Lifts (F.L) 68

Notes:

• 1st day of the third week of 5 week Preparatory.
  
• Second day in equipment.
  
• Squats went up 10kgs from last week, still not trying to crank it up to early in the cycle. Changed the jumps from 20kgs to 30kgs, means dropping one warm up set which is working well. 220 were nice and deep, last week after thinking about the Fatigue effect, I repped out that set 6 @ 200. This is not what I am looking for, training wise so changed it up this week, one set at 215 then the second at 210. This was a lot better than 6 @ 200.
  
• Squats are going well at the moment, strength is good.
  
• Bench still over the place, changed the set weights this week, seemed to work ok. Have something that I am working on Bench Wise.
  
• Trained with BA and Murdock today 3/4s of the A Team
  
• Again a Draw this week, Good Squat, Bad Bench.

Товарищ OB

[Old Bull]

5 Week Preparatory

Week 3 Day 3

Squats + 40kgs Chains

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 4рХ1п

120kgs 4рХ1п

140kgs 4рХ1п

Итого: 27 подъема

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

75kgs 5рХ1п

Итого: 20 подъема F.L

4 Board Bench Press

100kgs 4рХ1п

120kgs 4рХ1п

130kgs 4рХ1п

140kgs 2рХ1п

Итого: 12 подъема F.L

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 2рХ1п

DeadZone Sumo Briefs

170kgs 2рХ1п

185kgs 2рХ1п

200kgs 2рХ1п

190kgs 2рХ1п

190kgs 2рХ1п

Итого: 24 подъема

Fundamental Lifts (F.L) 73

Notes:

• 2nd day of week 3/5 week Preparatory things are picking up.
  
• Squats felt good, changed things around, will do Chains on the 2nd Squat day and reps of 4. Been a while since I have used chains, so to today was like the tester day. Took a little while, to get use to the momentum, but came right on the last set.
  
• Bench put Board work in for day 2, and have increased the reps to 5s in the warm up. Just got a little experiment going on here. Lost the line on the last set.
  
• Deads were ok, still in the Briefs, core is coming along. 2nd reps seem to be the best as my TP noticed I test the first in sitting down but the second I push more. Got to get that for the first rep not the second. Pretty happy with briefs @ 200kgs see how far I can go

Товарищ OB

[Old Bull]

5 Week Preparatory

Week 3 Day 5

Squats

20kgs 5рХ1п

60kgs 5рХ1п

90kgs 4рХ1п

120kgs 3рХ1п (B)

145kgs 3Х1п (B)

170kgs 3Х1п (B)

165kgs 3Х1п (B)

160kgs 3Х1п (B)

Итого: 29 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

70kgs 5рХ1п

80kgs 5рХ1п

90kgs 5рХ1п

87.5kgs 5Х1п

85kgs 5Х1п

Итого: 40 подъема F.L

RDLs

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 5рХ1п

Итого: 20 подъема

Fundamental Lifts (F.L) 69

Notes:

• 3rd day of the Preparatory Cycle.
  
• Squats were good today did not push it, wanted to work on a couple of things. By accident I slipped out into my wide stance and the weight just popped up. Have been doing a narrower stance since my Adductor went on a walkabout.
  
• It has been feeling a lot stronger, so may vid next session to see what it looks like. Only dropped down 2% on the drop sets last week did 6 @ 160 no future there and not what I am looking for. The drop sets were good and tough. While the weight is still lightish I will keep the drops to a small %, until I get back up to speed then increase it
  
• Bench changed my tack on this, moving to a higher rep range for most days, I seem to go well at this as it exposes my weakness a lot quicker and of course strengthens it at the same time, teaches me to sort of grind and improve my force curve.
  
• Third day of Squats this week one more to go
  
• On a Sad note got my today by my TP, 5kgs in the Squat 35kgs in The Bench and 20kgs in the RDL going to have to up my game

Товарищ OB

[Old Bull]

5 Week Preparatory

Week 3 Day 6

Squats

20kgs 5рХ1п

60kgs 5рХ1п

75kgs 4рХ1п

90kgs 3рХ1п

105kgs 2рХ1п

120kgs 2рХ10п

Итого: 39 подъема

Bench Press

20kgs 5рХ1п

30kgs 4рХ1п

40kgs 3рХ1п

47.5kgs 3рХ1п

55kgs 3рХ10п

Итого: 45 подъема F.L

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 1рХ20п

Итого: 26 подъема

Подъем быстро: 67

Notes:

• 4th day of week 3 of the 5 week Preparatory.
  
• Squats felt good, got the speed back on early, happy with how this ids going.
  
• Bench was a improvement on last weeks efforts at Динамическое усилие.
  
• Deads were a lot better than last week after the GMs this week did RDLs which were not as bad.
  
• Thought we did a pretty quick time today, around 70 minutes I think, but then some Greek Adonis, thought he was do the 100 yard dash.

Товарищ OB

[Old Bull]

5 Week Preparatory

Week 4 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

90kgs 4рХ1п

120kgs 3рХ1п (B)

150kgs 3рХ1п (B)

Squats loose Centurion 46

180kgs 3рХ1п (B)

200kgs 3рХ1п (B)

215kgs 3рХ1п (B) @8

227.5kgs 3рХ1п (B) @9

217.5kgs 3рХ1п (B) @8.5

210kgs 3рХ1п (B) @8.5

Итого: 38 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

60kgs 3рХ1п

75kgs 3рХ1п

90kgs 3рХ1п

Bench Press SK

110kgs 3рХ1п 3 Bd

115kgs 3рХ1п 2 Bd

120kgs 3рХ1п 2 Bd

125kgs 3рХ1п 1 Bd

130kgs 3рХ1п 1 Bd

125kgs 3рХ1п 2 Bd

Итого: 39 подъема F.L

Pendlay Rows

60kgs 5рХ4п

Fundamental Lifts (F.L) 77

Notes:

• 1st day of the fourth week of 5 week Preparatory.
  
• Third day in equipment.
  
• Squats went up 7.5kgs from last week, was only going to go up 5kgs, but noticed the TP had an extra 1.125. 215 was good so went to 227.5. The fatigue sets I increased because my top set was high on the RPE, went 217.5 then 210 these were good sets.
  
• Squats are going well at the moment, strength is good.
  
• Bench was better this week since the change in reps, early in the week. Reps were good the best that I have done for a while.
  
• Good Squat, and Good Bench.

Товарищ OB

[Panzer]

Volume is impressive OB! Well done!

[Old Bull]

Volume is impressive OB! Well done!

Cheers Panzer, not as much volume as the Boris, but it still gets up there, was looking for less this year :doh:

[Old Bull]

5 Week Preparatory

Week 4 Day 3

Squats + 40kgs Chains

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 4рХ1п

130kgs 4рХ1п

160kgs 3рХ1п

Итого: 26 подъема

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

75kgs 5рХ1п

Итого: 20 подъема F.L

4 Board Bench Press

100kgs 4рХ1п

120kgs 4рХ1п

130kgs 4рХ1п

140kgs 3рХ1п

Итого: 13 подъема F.L

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 2рХ1п

DeadZone Sumo Briefs

170kgs 3рХ1п

185kgs 3рХ1п

195kgs 3рХ1п

190kgs 3рХ1п

Итого: 26 подъема

Fundamental Lifts (F.L) 75

Notes:

• 2nd day of week 4/5 week Preparatory.
  
• Squats were a mixed bag today, for some reason, when I wrote today's workout up, I went to the week without chains. That week I did 160 x 4 last weeks chain set was 140. When I loaded and walked out was thinking a bit heavier than normal well it was only got three reps as the third I drifted forward. Note to self take more notice of the previous workout.
  
• Board work is improving even if it may only be a rep.
  
• Deads were tough, a bit of residue from the Chain Squats I think. last week did 2s this week was 3s, 185s were semi tough so dropped the top set to 195 good call. Only did one drop set at 2% drop.

Товарищ OB

[Viking Power]

I'm guessing you got a pair of new shoes OB? if so how did you find them when squatting this week?

[Old Bull]

I'm guessing you got a pair of new shoes OB? if so how did you find them when squatting this week?

Yeah Brother, :clap: I was already squatting in Metals used them at the WBOP Regionals, but they were about 1-1 1/2 sizes to big. Had to use a thick pair of socks, but the new ones are just right and feel a lot better. Will still train in the loose and save the other for the Platform

Cheers

[Viking Power]

I'm guessing you got a pair of new shoes OB? if so how did you find them when squatting this week?

Yeah Brother, :clap: I was already squatting in Metals used them at the WBOP Regionals, but they were about 1-1 1/2 sizes to big. Had to use a thick pair of socks, but the new ones are just right and feel a lot better. Will still train in the loose and save the other for the Platform

Cheers

awesome brother, I did remember reading somewhere in here you had some but they were to big didn't think you would do a comp in them :pfft: they must have felt uncomfortable when walking out with max loads, can only think these new ones will see better results in setting up, see ya at Nationals

train hard

VP

[Old Bull]

I'm guessing you got a pair of new shoes OB? if so how did you find them when squatting this week?

Yeah Brother, :clap: I was already squatting in Metals used them at the WBOP Regionals, but they were about 1-1 1/2 sizes to big. Had to use a thick pair of socks, but the new ones are just right and feel a lot better. Will still train in the loose and save the other for the Platform

Cheers

awesome brother, I did remember reading somewhere in here you had some but they were to big didn't think you would do a comp in them :pfft: they must have felt uncomfortable when walking out with max loads, can only think these new ones will see better results in setting up, see ya at Nationals

train hard

VP

They were not to bad, but theses new puppies are pretty good, should tickle the Squat up a bit at Nationals. I need to improve quiet a bit the 60+ Master III 105kg Class Squat last year was 290kgs.

OB

[Old Bull]

5 Week Preparatory

Week 4 Day 5

Squats

20kgs 5рХ1п

60kgs 5рХ1п

90kgs 4рХ1п

120kgs 3рХ1п (B)

140kgs 3Х1п (B)

160kgs 3Х1п (B)

175kgs 3Х1п (B)

170kgs 3Х1п (B)

165kgs 3Х1п (B)

Итого: 32 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

75kgs 5рХ1п

85kgs 5рХ1п

95kgs 5рХ1п

90kgs 5рХ1п

85kgs 5рХ1п

Итого: 40 подъема F.L

RDLs

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 5рХ1п

140kgs 5рХ1п

Итого: 25 подъема

Fundamental Lifts (F.L) 72

Notes:

• 3rd day of the Preparatory Cycle.
  
• Squats were good today only went up 5kgs, did not push it, still working on a couple of things. They felt good and the drop sets were on the button. Only dropped down 2% on the Fatigue sets and like last week they worked well. While the weight is still coming on, I will keep the drops to a small %.
  
• Bench has been feeling good with the fives, same thing as the squats, not a big jump as the fives expose my weakness a lot quicker.
  
• Have been feeling off this week, was going to take some anti biotic's, but decided against that. Start depending on them, after each comp I drop all supps. About 18 months ago, I would keep the basics Fish Oil, Vit C Glucosamine and Trib. Then start on a easy lifting cycle, later start introducing supps, about 8 weeks out from the comp start the loading phase. In the last year I have not had a easy cycle of late and noticed (well the wife) that I am getting viruses quiet a bit, before WBOP and now this week.
  
• Could be this 60 year old thing, that I have to take a bit more notice of, instead of thinking I am still bulletproof.
  
• Third day of Squats this week one more to go

Товарищ OB

[Viking Power]

Yeah Brother, :clap: I was already squatting in Metals used them at the WBOP Regionals, but they were about 1-1 1/2 sizes to big. Had to use a thick pair of socks, but the new ones are just right and feel a lot better. Will still train in the loose and save the other for the Platform

Cheers

awesome brother, I did remember reading somewhere in here you had some but they were to big didn't think you would do a comp in them :pfft: they must have felt uncomfortable when walking out with max loads, can only think these new ones will see better results in setting up, see ya at Nationals

train hard

VP

They were not to bad, but theses new puppies are pretty good, should tickle the Squat up a bit at Nationals. I need to improve quiet a bit the 60+ Master III 105kg Class Squat last year was 290kgs.

OB

:wink: nothing like a challenge to help ya keep moving forward 8)

[Old Bull]

awesome brother, I did remember reading somewhere in here you had some but they were to big didn't think you would do a comp in them :pfft: they must have felt uncomfortable when walking out with max loads, can only think these new ones will see better results in setting up, see ya at Nationals

train hard

VP

They were not to bad, but theses new puppies are pretty good, should tickle the Squat up a bit at Nationals. I need to improve quiet a bit the 60+ Master III 105kg Class Squat last year was 290kgs.

OB

:wink: nothing like a challenge to help ya keep moving forward 8)

That's True VP just have to set the sights higher and up my game

[Old Bull]

Friday 18th April

5 Week Preparatory

Week 4 Day 6

Squats

20kgs 5рХ1п

60kgs 5рХ1п

75kgs 4рХ1п

90kgs 3рХ1п

105kgs 2рХ1п

120kgs 2рХ10п

Итого: 39 подъема

Bench Press

20kgs 5рХ1п

30kgs 4рХ1п

40kgs 3рХ1п

47.5kgs 3рХ1п

55kgs 3рХ10п

Итого: 45 подъема F.L

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 1рХ20п

Итого: 26 подъема

Подъем быстро: 67

Notes:

• 4th day of week 4 of the 5 week Preparatory.
  
• Squats felt good, got the speed back on early, happy with how this is going.
  
• Bench better effort at Динамическое усилие.
  
• Deads are going well, hammie's not so bad after Thursdays RDLs.
  
• 4th week of DEs and overall a good transition into this, by the next cycle it will be like the pic Below.

Товарищ OB

[Old Bull]

Sunday 20th May

5 Week Preparatory

Week 5 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

90kgs 4рХ1п

120kgs 3рХ1п (B)

150kgs 3рХ1п (B)

Squats loose Centurion 46

180kgs 3рХ1п (B)

200kgs 3рХ1п (B)

220kgs 2рХ1п (B) @8

232.5kgs 2рХ1п (B) @8.5

227.5kgs 2рХ1п (B) @8.5

222.5kgs 2рХ1п (B) @8.5

Итого: 34 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

60kgs 3рХ1п

75kgs 3рХ1п

90kgs 3рХ1п

Bench Press SK 50

110kgs 3рХ1п 3 Bd

115kgs 3рХ1п 2 Bd

120kgs 3рХ1п 2 Bd

125kgs 2рХ1п 1 Bd

130kgs 2рХ1п 1 Bd

135kgs 2рХ1п 1 Bd

130kgs 2рХ1п 1 Bd

Итого: 32 подъема F.L

Pendlay Rows

60kgs 5рХ4п

Fundamental Lifts (F.L) 66

Notes:

• 1st day of the fifth week of 5 week Preparatory.
  
• Fourth day in equipment.
  
• Squats went up 5kgs from last week, could have creeped another couple of kgs. But last week they were not as fluid as I would have wanted. The jump from 200 to 220 was a miss load, had 215 then 230 but decided to stay at 220 which was solid. So instead of 230 went 232.5 making it a 12.5kgs well with in acceptable increase to the top set. The fatigue sets I took a smaller % drop 2%, went 227.5 which is what I did last week, then another 2% 222.5 to finish things off.
  
• Last week of Squats in the loose equipment, and to finish off with a 232.5 shows the strength has increased from the WBOP build up.
  
• Bench was better this week, since the change in reps during the past weeks have helped. 135 was better than the 130 last week, happy with how this has gone, gives me something to build on in the next cycle.
  
• Good Squat, and Good Bench.

Товарищ OB

[bar-belle]

[*]Last week of Squats in the loose equipment, and to finish off with a 232.5 shows the strength has increased from the WBOP build up.

[*]Bench was better this week, since the change in reps during the past weeks have helped. 135 was better than the 130 last week, happy with how this has gone, gives me something to build on in the next cycle.

[*]Good Squat, and Good Bench.

Товарищ OB

Nice work OB...great when it all comes together 8)

[Old Bull]

[*]Last week of Squats in the loose equipment, and to finish off with a 232.5 shows the strength has increased from the WBOP build up.

[*]Bench was better this week, since the change in reps during the past weeks have helped. 135 was better than the 130 last week, happy with how this has gone, gives me something to build on in the next cycle.

[*]Good Squat, and Good Bench.

Товарищ OB

Nice work OB...great when it all comes together 8)

Thanks Rach, they are good days when it happens :clap:

[Old Bull]

5 Week Preparatory

Week 5 Day 3

Squats + 40kgs Chains

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 4рХ1п

130kgs 4рХ1п

150kgs 4рХ1п

Итого: 27 подъема

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

75kgs 5рХ1п

Итого: 20 подъема F.L

4 Board Bench Press

100kgs 4рХ1п

120kgs 4рХ1п

130kgs 4рХ1п

140kgs 4рХ1п

Итого: 16 подъема F.L

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 2рХ1п

DeadZone Sumo Briefs

170kgs 2рХ1п

185kgs 2рХ1п

200kgs 1рХ1п

Итого: 20 подъема

Fundamental Lifts (F.L) 67

Notes:

• 2nd day of week 5/5 week Preparatory.
  
• Squats were better than last week when I miss loaded Ended with a 190 at the top and 150 at the bottom. On the last set the chains threw me out on the walkout so Squatted a bit wider than I normally would. Did not want to rest set, will change walkouts when under a reasonable load.
  
• Board work is improving even if it may only be a rep, taken 3 weeks to get four reps, not exactly my strong point so on the right track.
  
• Deads were tough, residue from the Virus, I have picked up, and oh yeah the real bright Idea to not go on Anti Biotics Just did a single in Briefs and stopped there.

Товарищ OB

[Old Bull]

5 Week Preparatory

Week 5 Day 5

Squats

20kgs 5рХ1п

60kgs 5рХ1п

90kgs 4рХ1п

120kgs 3рХ1п (B)

145kgs 3Х1п (B)

165kgs 3Х1п (B)

180kgs 3Х1п (B)

172.5kgs 3Х1п (B)

Итого: 29 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

75kgs 5рХ1п

90kgs 5рХ1п

100kgs 5рХ1п

Итого: 30 подъема F.L

RDLs

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 5рХ1п

140kgs 5рХ1п

Итого: 25 подъема

Fundamental Lifts (F.L) 59

Notes:

• 3rd day of the Preparatory Cycle.
  
• Squats were good today went up 5kgs, that felt tough around 9 maybe 9.5. Chased the number wanted to finish this cycle on 180. Only did one drop set that was just as tough as the 180.
  
• Bench has been feeling good lately, but today was hard. got 5 at a 100 but that was like the Squats so left it there. No drop sets, just finished with the top set.
  
• Been on anti biotic's, last 2 days virus hit me hard and it showed in today's training. Will not make that mistake next cycle, have about 6 days left of the Anti's, De load next week so it has come at the right time, get better for the next cycle.
  
• One more session tomorrow, then it is easy street sort of for a week.
  
• De Load next week:

Товарищ OB

[Old Bull]

5 Week Preparatory

Week 5 Day 6

Squats

20kgs 5рХ1п

60kgs 5рХ1п

75kgs 4рХ1п

90kgs 3рХ1п

105kgs 2рХ1п

120kgs 2рХ10п

Итого: 39 подъема

Bench Press

20kgs 5рХ1п

30kgs 4рХ1п

40kgs 3рХ1п

47.5kgs 3рХ1п

55kgs 3рХ10п

Итого: 45 подъема F.L

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 1рХ20п

Итого: 26 подъема

Подъем быстро: 67

Notes:

• 4th day of week 5 of the 5 week Preparatory.
  
• Squats felt good, got the speed on early, good fast sesh.
  
• Bench better effort at Динамическое усилие.
  
• Deads are going well, my TP decided to sprint through his so had to keep up.
  
• 5th week of DEs and overall a good end to the block, and a good prep for the next block.

Товарищ OB

[Old Bull]

De Load

Week 6

Squats

20kgs 5рХ1п

60kgs 5рХ1п

90kgs 4рХ1п

120kgs 3рХ1п (B)

145kgs 3рХ1п (B)

Squats loose Centurion 46

167.5kgs 3рХ1п (B)

180kgs 3рХ1п (B)

192.5kgs 3рХ1п (B)

Итого: 29 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

Bench Press Fury 48

97.5kgs 3рХ1п

105kgs 3рХ1п

110kgs 3рХ1п

Итого: 24 подъема F.L

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

145kgs 3рХ1п

DeadZone Sumo Briefs

160kgs 3рХ1п

172.5kgs 3рХ1п

185kgs 3рХ1п

Итого: 24 подъема

Подъем быстро: 77

Notes:

• Week 6 De Load.
  
• Squats felt good, quiet a enjoyable and easy day.
  
• Bench got under a 100 to touch
  
• Deads were fast and crisp good end to the session.
  
• Good session, will be lighter as the week wears on.

Товарищ OB

[Old Bull]

De Load

Week 6 Day 2

Squats

20kgs 5рХ1п

60kgs 5рХ1п

90kgs 4рХ1п

120kgs 3рХ1п (B)

145kgs 3рХ1п (B)

167.5kgs 3рХ3п (B)

Итого: 23 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 4рХ1п

80kgs 4рХ1п

97.5kgs 3рХ3п

Итого: 27 подъема F.L

Pendlay Rows

60kgs 5рХ4п

Fundamental Lifts (F.L) 50

Notes:

• 2nd day of the De Load week.
  
• Squats just a light 3 x 3 at 70% so nothing to spectacular.
  
• Bench was right on the mark.
  
• Light Squat, and Light Bench.

Товарищ OB

[Old Bull]

De Load

Week 6 Day 3

Squats

20kgs 5рХ1п

60kgs 5рХ1п

90kgs 4рХ1п

120kgs 3рХ1п (B)

150kgs 3рХ1п (B)

170kgs 3рХ3п (B)

Итого: 23 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 4рХ1п

80kgs 4рХ1п

97.5kgs 3рХ3п

Итого: 27 подъема F.L

RDLs

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 5рХ1п

140kgs 5рХ1п

Итого: 25 подъема

Fundamental Lifts (F.L) 50

Notes:

• 3rd day of the De Load week.
  
• Squats and Bench just a light 3 x 3 at 70%.
  
• Last day of the De Load and it has been a quiet refreshing week just what was needed.
  
• Light Squat, and Light Bench. :clap:

Товарищ OB