Beaten Paths are For Beaten Men

[Old Bull]

Thursday 31st October

Сырье цикла Raw Cycle 

Week 32 Day 166

Leg Press 
40kgs 10рХ1п
80kgs 10рХ1п
120kgs 10рХ1п
160kgs 10рХ1п
200kgs 10рХ1п

Итого: 50 подъема F.L

Shoulder Press 
20kgs 5рХ1п
30kgs 5рХ1п
40kgs 5рХ1п

Итого: 15 подъема 

DeathLifts 

Fundamental Lifts 50

Notes:
 

• Squat: Leg Press again for the fourth day on legs this week, did the same as last week 200kgs, no drop sets.
   
• Press: Did standing shoulder press, this is the Medium day so reps were 5s and dropped the middle sets out just did 3 sets. feel pretty weak at these sad 
   
• Pull: Deathlifts had a pretty tight and sore Vastus Lateralis The Doc put hip back in on Tuesday. So I flagged the Deaths to save the leg for Sunday.

тридцать три процента[/ rquote] 

[Old Bull]

Sunday 3rd November

Оборудованный секции цикла Equipped Cycle Section 

Week 33 Day 168

Squats 46 Centurion 
20kgs 4рХ1п Straps Down
40kgs 4рХ1п
60kgs 3рХ1п 
80kgs 3рХ1п 
100kgs 3рХ1п Straps Up
120kgs 3рХ1п 
140kgs 3рХ1п
160kgs 3рХ1п
180kgs 3рХ1п
200kgs 3рХ1п
220kgs 3рХ1п
210kgs 3рХ1п
200kgs 3рХ1п

Итого: 41подъема F.L

Bench Press 
20kgs 5рХ1п
40kgs 4рХ1п
55kgs 3рХ1п 
70kgs 3рХ1п 
85kgs 3рХ1п

Bench Press Shirt 48 Fury 3 Board 
100kgs 3рХ1п 
110kgs 3рХ1п 
120kgs 3рХ1п
130kgs 3рХ1п

Итого: 30 подъема F.L

SGSLDL 


Fundamental Lifts 72

Notes:
 

• Squat: The Trail of Tears, fourth day in equipment. Still in the loose  Centurion 46 and in the Metals, went the same weight as last week. Weight feels good, tweaked the hip seemed ok.
   
• Press: Third week in the shirt, still on 3 board, only went to 130 hip played up could not set up for bench. See how it goes tomorrow.
   
• Pull: Left these out hip was gone

тридцать три процента 

[Old Bull]

Оборудованный секции цикла Equipped Cycle Section 

Week 34 Day 169

Squats 46 Centurion 
20kgs 4рХ1п Straps Down
40kgs 4рХ1п
60kgs 3рХ1п 
85kgs 3рХ1п 
100kgs 3рХ1п Straps Up
125kgs 3рХ1п 
150kgs 3рХ1п
175kgs 3рХ1п
200kgs 3рХ1п
220kgs 2рХ1п
210kgs 3рХ1п
200kgs 4рХ1п

Итого: 38 подъема F.L

Bench Press 
20kgs 5рХ1п
40kgs 4рХ1п
55kgs 3рХ1п 
70kgs 3рХ1п 
85kgs 3рХ1п

Bench Press Shirt 48 Fury 3 Board 
100kgs 3рХ1п 
110kgs 3рХ1п 
120kgs 3рХ1п
130kgs 3рХ1п

Итого: 30 подъема F.L

SGSLDL 


Fundamental Lifts 68

Notes:
 

• Squat: The Trail of Tears, fifth day in equipment. Still in the loose  Centurion 46 and in the Metals, went the same weight as last week. Last week tweaked the hip, still sore today but Squatted through.
   
• Press: Fourth week in the shirt, still on 3 board, but a week of from Benching shows.
   
• Pull: Left these out ran out of time

тридцать три процента 

[Old Bull]

Сырье цикла Raw Cycle 

Week 34 Day 170

SSB Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
75kgs 4рХ1п 
90kgs 4рХ1п 

Итого: 20 подъема F.L

Close Grip Bench Press 
20kgs 5рХ1п
40kgs 5рХ1п 
60kgs 5рХ1п 
75kgs 5рХ3п

Итого: 30 подъема F.L

Deathlifts 
70kgs 3рХ1п
100kgs 3рХ1п
120kgs 2рХ1п
140kgs 1рХ9п 

Итого: 17 подъема F.L

Fundamental Lifts 67

Notes:
 

• Squat: Safety Squat Bar, after a week off just eased back into it, one top set left it at that.
   
• Press: Medium Grip doing 5s on this day, same as above just eased back into it did 3 sets at the top but 10kgs down.
   
• Pull: Speed Deathlifts, up to 140, got to 9 called it a day, will take a week or so to get back up to speed.

Шестьдесят шесть процентов 

[Old Bull]

Wednesday 30th October

Сырье цикла Raw Cycle 

Week 34 Day 172

Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 4рХ1п 
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п
150kgs 4рХ1п 
140kgs 4рХ1п

Итого: 36 подъема F.L

Bench Press 3 Board POR 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 4рХ1п 
95kgs 4рХ1п
110kgs 3рХ1п

Итого: 23 подъема F.L

GGHR 
BW 5рХ3п

LPDs Wide Grip 
60kgs 6рХ3п 

Итого: 18 подъема 

Fundamental Lifts 59

Notes:
 

• Squat: 4s, went to 150 then did a drop set Skill was good so went up in weight. Squatting hand grip is getting better not to sure how close I will have it.
   
• Press: Back on the Boards after a week off, dropped the reps to 4s these felt better.
   
• Pull: GGHR 5s this week.
   
• Pull: Wide Grip Lat Pulls, upped the set to 65 will do all sets next week at 65kgs.

тридцать три процента 

[Old Bull]

Thursday 31st October

Сырье цикла Raw Cycle 

Week 34 Day 173

Leg Press 
40kgs 10рХ1п
80kgs 10рХ1п
120kgs 10рХ1п
160kgs 10рХ1п
200kgs 10рХ1п

Итого: 50 подъема F.L

Shoulder Press 
20kgs 5рХ1п
30kgs 5рХ1п
40kgs 5рХ1п

Итого: 15 подъема 

DeathLifts 
70kgs 3рХ1п
100kgs 3рХ1п
120kgs 2рХ1п
140kgs 2рХ1п
150kgs 1рХ5п
160kgs 1рХ4п

Итого: 19 подъема 

Fundamental Lifts 69

Notes:
 

• Squat: Leg Press again for the fourth day on legs this week, did the same as last week 200kgs, no drop sets.
   
• Press: Did standing shoulder press, this is the Medium day so reps were 5s and dropped the middle sets out just did 3 sets. 
   
• Pull: Deathlifts after the week off they were not to bad.

тридцать три процента[ 

[Old Bull]

Sunday November 3rd

Оборудованный секции цикла Equipped Cycle Section 

Week 35 Day 174

Squats 46 Centurion 
20kgs 4рХ1п Straps Down
40kgs 4рХ1п
60kgs 3рХ1п 
85kgs 3рХ1п 
100kgs 3рХ1п Straps Up
125kgs 3рХ1п 
150kgs 3рХ1п
175kgs 3рХ1п
200kgs 3рХ1п
220kgs 3рХ1п
210kgs 3рХ1п
200kgs 3рХ1п

Итого: 38 подъема F.L

Bench Press 
20kgs 5рХ1п
40kgs 4рХ1п
55kgs 3рХ1п 
70kgs 3рХ1п 
85kgs 3рХ1п

Bench Press Shirt 48 Fury 3 Board 
100kgs 3рХ1п 
110kgs 3рХ1п 
120kgs 3рХ1п
130kgs 3рХ1п

Итого: 30 подъема F.L

SGSLDL 


Fundamental Lifts 68

Notes:
 

• Squat: Still in the loose  Centurion 46 and in the Metals, went the same weight and Reps as last week. But did 3 on the top set as opposed to 2 and 3 on the drop set as opposed to 4.
   
• Press: Fifth week in the shirt, still on 3 board, but a week off from Benching shows.
   
• Pull: Left these out ran out of time

тридцать три процента 

[Old Bull]

Monday November 4th

Сырье цикла Raw Cycle 

Week 35 Day 175

SSB Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
75kgs 4рХ1п 
90kgs 4рХ1п 

Итого: 20 подъема F.L

Close Grip Bench Press 
20kgs 5рХ1п
40kgs 5рХ1п 
60kgs 5рХ1п 
75kgs 5рХ3п

Итого: 30 подъема F.L

Deathlifts 
70kgs 3рХ1п
100kgs 3рХ1п
120kgs 2рХ1п
140kgs 1рХ9п 

Итого: 17 подъема F.L

Fundamental Lifts 67

Notes:
 

• Squat: went up to 90kgs and did one set not pushing it.
   
• Press: Medium Grip doing 5s on this day, same as above just eased back into it did 3 sets at the top but 10kgs down.
   
• Pull: Speed Deathlifts, up to 140, did a good 10 still fast on the last set.

Шестьдесят шесть процентов 

[Old Bull]

Wednesday 6th November
Сырье цикла Raw Cycle 

Week 35 Day 176

Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 4рХ1п 
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ3п

Итого: 36 подъема F.L

Bench Press 3 Board POR 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 4рХ1п 
95kgs 4рХ1п
110kgs 3рХ1п

Итого: 23 подъема F.L

GGHR 
BW 5рХ3п

LPDs Wide Grip 
60kgs 6рХ3п 

Итого: 18 подъема 

Fundamental Lifts 59

Notes:
 

• Squat: 4s, just went to 140 and did 3 top sets got a big week next week.
   
• Press: Back on the Boards after a week off, dropped the reps to 4s these felt better.
   
• Pull: GGHR 5s this week.
   
• Pull: Wide Grip Lat Pulls, upped the set to 65s.

тридцать три процента 

[Old Bull]

Thursday 7th November

Сырье цикла Raw Cycle 

Week 35 Day 177

Leg Press 
40kgs 10рХ1п
80kgs 10рХ1п
120kgs 10рХ1п
160kgs 10рХ1п
200kgs 10рХ1п

Итого: 50 подъема F.L

Shoulder Press 
20kgs 5рХ1п
30kgs 5рХ1п
40kgs 5рХ1п

Итого: 15 подъема 

DeathLifts 
70kgs 3рХ1п
100kgs 3рХ1п
120kgs 2рХ1п
140kgs 1рХ10п

Итого: 18 подъема 

Fundamental Lifts 68

Notes:
 

• Squat: Leg Press again for the fourth day on legs this week, did the same as last week 200kgs, no drop sets.
   
• Press: Did standing shoulder press, this is the Medium day so reps were 5s with 3 setts feels a lot better
   
• Pull: Deathlifts speed on the 140s was not as fast so did not go up to 150. Did 10 at 140 good desicion.

тридцать три процента 

[Old Bull]

Sunday November 10th

Оборудованный секции цикла Equipped Cycle Section 

Week 36 Day 178

Squats 46 Centurion 
20kgs 4рХ1п Straps Down
40kgs 4рХ1п
60kgs 3рХ1п 
85kgs 3рХ1п 
100kgs 3рХ1п Straps Up
125kgs 3рХ1п 
150kgs 3рХ1п
175kgs 3рХ1п
200kgs 3рХ1п
220kgs 3рХ1п
210kgs 3рХ1п
200kgs 3рХ1п

Итого: 38 подъема F.L

Bench Press 
20kgs 5рХ1п
40kgs 4рХ1п
55kgs 3рХ1п 
70kgs 3рХ1п 
85kgs 3рХ1п

Bench Press Shirt 48 Fury 3 Board 
100kgs 3рХ1п 
110kgs 3рХ1п 
120kgs 3рХ1п
130kgs 3рХ1п

Итого: 30 подъема F.L

SGSLDL 


Fundamental Lifts 68

Notes:
 

• Squat: Still need to lose weight i the loose Centurion 46 and in the Metals, went the same weight and Reps as last week.
   
• Press: Fifth week in the shirt, samew as last week, will be not much happening next week.
   
• Pull: Left these out ran out of time again

тридцать три процента 

[Old Bull]

Monday November 11th

Сырье цикла Raw Cycle 

Week 36 Day 179

SSB Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
75kgs 4рХ1п 
90kgs 4рХ1п 

Итого: 20 подъема F.L

Close Grip Bench Press 
20kgs 5рХ1п
40kgs 5рХ1п 
60kgs 5рХ1п 
75kgs 5рХ3п

Итого: 30 подъема F.L

Deathlifts 
70kgs 3рХ1п
100kgs 3рХ1п
120kgs 2рХ1п
140kgs 1рХ10п 

Итого: 18 подъема F.L

Fundamental Lifts 68

Notes:
 

• Squat: went up to 90kgs same as laste week.
   
• Press: Medium Grip cloning last week.
   
• Pull: Speed Deathlifts, up to 140, did a good 10 still fast on the last set.

Шестьдесят шесть процентов 

[Old Bull]

Wednesday 13th November
Сырье цикла Raw Cycle 

Week 36 Day 180

Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 4рХ1п 
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п
150kgs 4рХ1п
140kgs 4рХ1п

Итого: 36 подъема F.L

Bench Press 3 Board POR 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 4рХ1п 
95kgs 4рХ1п
110kgs 3рХ1п

Итого: 23 подъема F.L

GGHR 
BW 5рХ3п

LPDs Wide Grip 
60kgs 6рХ3п
65kgs 6рХ1п 

Итого: 24 подъема 

Fundamental Lifts 59

Notes:
 

• Squat: 4s, just went to 150 and did 1 drop set BBro setup.
   
• Press: Back on the Boards after a week off, dropped the reps to 4s these felt better.
   
• Pull: GGHR 5s this week.
   
• Pull: Wide Grip Lat Pulls, upped the last set to 65s.

тридцать три процента 

[Old Bull]

Sunday November 17th

Оборудованный секции цикла Equipped Cycle Section 

Week 37 Day 181

Squats 46 Centurion 
20kgs 4рХ1п Straps Down
40kgs 4рХ1п
60kgs 3рХ1п 
85kgs 3рХ1п 
100kgs 3рХ1п Straps Up
125kgs 3рХ1п 
150kgs 3рХ1п
175kgs 3рХ1п
195kgs 3рХ1п

Итого: 25 подъема F.L

Bench Press 
20kgs 5рХ1п
40kgs 4рХ1п
55kgs 3рХ1п 
70kgs 3рХ1п 
85kgs 3рХ1п

Bench Press Shirt 48 Fury 3 Board 
No Shirt Work

Итого: 18 подъема F.L

SGSLDL 


Fundamental Lifts 43

Notes:
 

• Squat: This did not really go well especially after setting up for the BBro was pretty smashed I thought 120 was 160 it felt the same.
   
• Press: Could only do the raw segment to sore
   
• Pull: no body home 

тридцать три процента 

[Old Bull]

Sunday November 24th

Оборудованный секции цикла Equipped Cycle Section 

Week 38 Day 184

Squats 46 Centurion 
20kgs 4рХ1п Straps Down
40kgs 4рХ1п
60kgs 3рХ1п 
85kgs 3рХ1п 
110kgs 3рХ1п Straps Up
135kgs 3рХ1п 
160kgs 3рХ1п
185kgs 3рХ1п
200kgs 3рХ1п
190kgs 3рХ2п

Итого: 44 подъема F.L

Bench Press 
20kgs 5рХ1п
40kgs 4рХ1п
55kgs 3рХ1п 
70kgs 3рХ1п 
85kgs 3рХ1п

Bench Press Shirt 48 Fury 3 Board 
100kgs 3рХ1п 
110kgs 3рХ1п 
120kgs 3рХ2п

Итого: 30 подъема F.L

SGSLDL 


Fundamental Lifts 74

Notes:
 

• Squat: had a week off to smashed so just went to 200 got good depth and did two drop sets at 190.
   
• Press: Went to 120kgs still effects from setting up the BBro still sore 
   
• Pull: no body home 

тридцать три процента 

[Old Bull]

Monday November 25th

Сырье цикла Raw Cycle 

Week 38 Day 185

SSB Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 4рХ1п 
100kgs 4рХ1п 

Итого: 20 подъема F.L

Close Grip Bench Press 
20kgs 5рХ1п
40kgs 4рХ1п 
60kgs 4рХ1п 
75kgs 4рХ1п
75kgs 4рХ1п

Итого: 21 подъема F.L

Deathlifts 
70kgs 3рХ1п
100kgs 3рХ1п
120kgs 2рХ1п
140kgs 1рХ10п 

Итого: 18 подъема F.L

Fundamental Lifts 59

Notes:
 

• Squat: went up 10kgs to 100kgs this was interesting. 
   
• Press: Medium Grip cloning last week.
   
• Pull: Speed Deathlifts, up to 140, did a good 10 still fast on the last set.

Шестьдесят шесть процентов 

[Old Bull]

Wednesday 27th November

Сырье цикла Raw Cycle 

Week 38 Day 186

Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 4рХ1п 
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п
160kgs 2рХ1п
150kgs 3рХ1п

Итого: 33 подъема F.L

Bench Press 3 Board POR 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 4рХ1п 
95kgs 4рХ1п
110kgs 4рХ1п
100kgs 4рХ1п

Итого: 28 подъема F.L

GGHR 
BW 5рХ3п

LPDs Wide Grip 
65kgs 6рХ4п 

Итого: 24 подъема 

Fundamental Lifts 61

Notes:
 

• Squat: 4s, just went to 160 as a tester got 2 reps. Did a drop to 150 got 3 will not go that high for another couple of weeks.
   
• Press: Back on the Boards after a week off, dropped the reps to 4s these felt better.
   
• Pull: GGHR 5s this week.
   
• Pull: Wide Grip Lat Pulls, upped all sets to 65s.

тридцать три процента 

[Old Bull]

 

Thursday 28th November

Сырье цикла Raw Cycle 

Week 38 Day 187

Leg Press 
40kgs 10рХ1п
80kgs 10рХ1п
120kgs 10рХ1п
160kgs 10рХ1п
200kgs 10рХ1п

Итого: 50 подъема F.L

Shoulder Press 
20kgs 5рХ1п
30kgs 5рХ1п
40kgs 5рХ1п

Итого: 15 подъема 

DeathLifts 
70kgs 1рХ3п
100kgs 1рХ2п
120kgs 1рХ1п
140kgs 1рХ10п

Итого: 16 подъема F.L

Fundamental Lifts 66

Notes:
 

• Squat: finally back to 4 day workouts, Leg Press again for the fourth day on legs this week. Back up to the 200kgs, no drop sets but a lot better stretch and depth.
   
• Press: Did standing shoulder press, this is the Medium day so reps were 5s and dropped the middle sets out just did 3 sets. feel pretty week at these sad 
   
• Pull: Deathlifts 10 singles at 140, these were a lot better, than Mondays sets still down on weight but rythym coming back.

тридцать три процента 

[Old Bull]

Sunday December 1st

Оборудованный секции цикла Equipped Cycle Section 

Week 39 Day 188

Squats 46 Centurion 
20kgs 4рХ1п Straps Down
40kgs 4рХ1п
60kgs 3рХ1п 
85kgs 3рХ1п 
110kgs 3рХ1п Straps Up
135kgs 3рХ1п 
160kgs 3рХ1п
185kgs 3рХ1п
200kgs 3рХ1п
210kgs 3рХ1п

Итого: 41 подъема F.L

Bench Press 
20kgs 5рХ1п
40kgs 4рХ1п
55kgs 3рХ1п 
70kgs 3рХ1п 
85kgs 3рХ1п

Bench Press Shirt 48 Fury 3 Board 
100kgs 3рХ1п 
110kgs 3рХ1п 
120kgs 3рХ1п
130kgs 3рХ1п

Итого: 30 подъема F.L

SGSLDL 


Fundamental Lifts 71

Notes:
 

• Squat: `Better week this week 200 felt good so went to 210 no drop set happy with the line.
   
• Press: Went to 130kgs 10kgs up on last week 
   
• Pull: no body home 

тридцать три процента 

[Old Bull]

Monday December 2nd

Сырье цикла Raw Cycle 

Week 39 Day 189

SSB Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 4рХ1п 
100kgs 4рХ1п 

Итого: 20 подъема F.L

Close Grip Bench Press 
20kgs 5рХ1п
40kgs 4рХ1п 
60kgs 4рХ1п 
75kgs 4рХ1п
75kgs 4рХ1п

Итого: 21 подъема F.L

Deathlifts 
70kgs 3рХ1п
100kgs 3рХ1п
120kgs 2рХ1п
140kgs 1рХ10п 

Итого: 18 подъема F.L

Fundamental Lifts 59

Notes:
 

• Squat: Cloning last week to 100kgs still interesting. 
   
• Press: Medium Grip cloning the last few weeks.
   
• Pull: Speed Deathlifts, up to 140, did a good 10 still fast on the last set.

Шестьдесят шесть процентов 

[Old Bull]

Sunday December 15th

Оборудованный секции цикла Equipped Cycle Section 

Week 40 Day 190

Squats 46 Centurion 
20kgs 4рХ1п Straps Down
40kgs 4рХ1п
60kgs 3рХ1п 
85kgs 3рХ1п 
110kgs 3рХ1п Straps Up
135kgs 3рХ1п 
160kgs 3рХ1п
185kgs 3рХ1п
180kgs 3рХ1п

Итого: 38 подъема F.L

Bench Press 
20kgs 5рХ1п
40kgs 4рХ1п
55kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п

Alfs Super Ram 
100kgs 3рХ1п 
110kgs 3рХ1п 
110kgs 3рХ1п

Итого: 27 подъема F.L

DB Bench Press 
40lbs 8рХ1п 
45lbs 8рХ1п 
50lbs 8рХ1п

Итого: 24 подъема F.L

Fundamental Lifts 89

Notes:
 

• Squat: After 3-4 interrupted weeks it was just a relief to able to squat. Had visions of a certain number but that went out the window at 160. So stopped at 185 took 5kgs of and did a drop set. Drop set felt better than the 185
   
• Press: Could not be bothered putting the shirt so used Alfs RAM they were good sets and all touches except for the first set 
   
• Pull: no body home but did DB Bench which I have not done for a while

тридцать три процента 

[Old Bull]

Monday December 16th

Сырье цикла Raw Cycle 

Week 40 Day 191

SSB Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 4рХ2п 

Итого: 20 подъема F.L

Close Grip Bench Press 
20kgs 5рХ1п
40kgs 3рХ1п 
60kgs 3рХ1п 
80kgs 3рХ1п
95kgs 3рХ2п

Итого: 20 подъема F.L

Deathlifts 
70kgs 3рХ1п
100kgs 3рХ1п
120kgs 2рХ1п
140kgs 1рХ10п 

Итого: 18 подъема F.L

Fundamental Lifts 58

Notes:
 

• Squat: Still running a fever lack of sleep normal BS worst build up ever. 
   
• Press: Medium Grip cloning the last few weeks.
   
• Pull: Speed Deathlifts, up to 140, did a good 10 still fast on the last set, considering all the nonsense going on.

Шестьдесят шесть процентов 

[Old Bull]

Wednesday December 18th

Сырье цикла Raw Cycle 

Week 40 Day 192

Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 4рХ1п 
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п
150kgs 4рХ1п
140kgs 4рХ1п

Итого: 36 подъема F.L

Bench Press 3 Board POR 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п
100kgs 3рХ1п
90kgs 5рХ1п

Итого: 23 подъема F.L

GGHR 
Not Today

LPDs Wide Grip 
65kgs 6рХ5п 

Итого: 30 подъема 

Fundamental Lifts 59

Notes:
 

• Squat: 4s, just went to 150 as a tester got 4 reps but they were tough. Did a drop to 140 got 4 a bit better I know where I an at now.
   
• Press: Back on the Boards after two weeks off, dropped the reps to 3s these felt better.
   
• Pull: GGHR not this week.
   
• Pull: Wide Grip Lat Pulls, upped all sets to 65s.

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[Old Bull]

Thursday December 19th

Сырье цикла Raw Cycle 

Week 40 Day 193

Leg Press 
40kgs 10рХ1п
80kgs 10рХ1п
120kgs 10рХ1п
160kgs 10рХ1п
200kgs 10рХ1п

Итого: 50 подъема F.L

Shoulder Press 
20kgs 6рХ1п
30kgs 6рХ1п
40kgs 6рХ1п

Итого: 15 подъема 

Crazy Bell Bench Press 
20kgs 5рХ1п
30kgs 5рХ1п
35kgs 5рХ1п
40kgs 56рХ1п

Итого: 20 подъема 

DeathLifts 
70kgs 1рХ3п
100kgs 1рХ2п
120kgs 1рХ1п
140kgs 1рХ10п

Итого: 16 подъема F.L

Fundamental Lifts 86

Notes:
 

• Squat: finally back to 4 day workout week, Leg Press again for the fourth day on legs this week. Back up to the 200kgs, no drop sets but a lot better stretch and depth.
   
• Press: Shoulder Press Have not done these for a few weeks did 6s were not to bad, after a break. 
   
• Press: Crazy Bells threw these in to help ramp up my Bench, only went to 40kgs which is a good start.
   
• Pull: Deathlifts 10 singles at 140, these were not as good as mondays but got through the 10 ok.

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[Old Bull]

Оборудованный секции цикла Equipped Cycle Section 

Week 41 Day 194

Squats 46 Centurion 
20kgs 4рХ1п Straps Down
40kgs 4рХ1п
60kgs 3рХ1п 
85kgs 3рХ1п 
110kgs 3рХ1п Straps Up
135kgs 3рХ1п 
160kgs 3рХ1п
185kgs 3рХ1п
200kgs 3рХ1п
210kgs 3рХ1п

Итого: 41 подъема F.L

Bench Press 
20kgs 5рХ1п
40kgs 4рХ1п
55kgs 3рХ1п 
70kgs 3рХ1п 
85kgs 3рХ1п

Bench Press SuperRam Alfs 
100kgs 3рХ1п 
105kgs 3рХ1п 
110kgs 3рХ1п
115kgs 3рХ1п

Итого: 30 подъема F.L

DB Bench Press 
45lbs 8рХ1п 
50lbs 8рХ1п
55lbs 8рХ1п

Итого: 32 подъема F.L

Dips 
1 x 
1 x 


Fundamental Lifts 103

Notes:
 

• Squat: Better week this week 200 felt good so went to 210 no drop set happy with the line.
   
• Press: Back in Alfs SuperRam all sets touched happy with these. 
   
• Press: Dips nobody home 
   
• Great session and came at the right time had a very disrupted trainings over the last 4 weeks.

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