Beaten Paths are For Beaten Men

[Old Bull]

Prehab

Pull Down Abs

13 x 40kg

13 x 45kg

Psaos Stretch

1 x 15 seconds x 2 Sets

Hip Stretch

1 x 20 seconds x 2 Sets

Pec/Shoulder DC Stretch

1 x 30 Seconds x 4 Sets

Band Box Squats 2" Above Parallel Purple + Mini

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

3 x 120kg

3 x 140kg

3 x 160kg

1 x 170kg

Box Squats 2" Above Parallel

3 x 150kg *%@!#%&(

3 x 160kg

Good Mornings

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

8 x 130kg

GHR 2 Pin

1 x 10 x 2 Sets

1 x 12

Reverse Hypers

8 x 100lb

8 x 140lb

8 x 165lb

Comments:

Well Boxes were good have not done that weight with bands for a while, forgot how hard they tax the CNS.

When I came to do the boxes by themselves *%@!#%&( the 150 box was pretty hard. It was a bit of a mission to get it up. Someone a weightlifter distracted me, so after the struggle, when I looked at the bar there was a 10kg on one side and a 5kg on the other. The weightlifter said after watching the lift that PLs do not notice if the bar is loaded incorrectly. :nod:

OB 8)

[Old Bull]

Sled Drag 100kgs

1 x 85 Steps x 2 Sets

Russian Twists

1 x 20 x 2 Sets

DB Farmers Walk 100kg

1 x 40 meters x 2 Trips

Hungarian Blaster 20kg

1 x 10 Swings x 2 Sets

Strongest Fingers 22.5lb

1 x 70 Seconds x 2 Sets

Comments:

Tough day today, and short workout wise. Sled was okay the Farmers Walk was tough same as the Strongest Fingers. But I did it so it was OK.

OB:cool:

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 2 Sets

Pull Down Abs

113 x 40kg

13 x 45kg

Isometric Press Up Holds

1 x 30 Seconds x 2 Sets

Scapular Press Ups

1 x 15 x 2 Sets

3" Fat Bar Floor Press

5 x 40kg

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

5 x 100kg

Speed Bench Purple Band

3 x 40kg x 2

3 x 50kg x 2

3 x 60kg x 2 x 4 Sets

2 Board Bench Press

3 x 90kg

3 x 100kg

3 x 107.5kg

2 x 115kg

DB Tris

15 x 20lb

15 x 25lb

Prone Rows

1 x 10 x 2 Sets

Face Pulls Chains

15 x 100lb

15 x 120lb

Masons

20 x 120lb

15 x 150lb

Plate Raise

10 x 20kg x 2 Sets

Comments:

Tried Fat Bar Floor Press tonight, I think we are going to really like this exercise. It really hammers the tris, might have over done it a little volume wise, as the Speed Bench was a little down on time.

OB 8)

[Old Bull]

Prehab

Dynamic Ab Crunch Green Band

7 x 5 Second Holds x 2 Sets

Hip Stretch

1 x 20 seconds x 2 Sets

Deficit Deadlifts 3" Box

3 x 70kg

3 x 92.5kg

3 x 120kg

3 x 140kg

3 x 160kg

3 x 180kg

Rack Pulls Below Knee

3 x 100kg

3 x 120kg

3 x 140kg

3 x 160kg

3 x 180kg

3 x 200kg

2 Bar Good Mornings

5 x 80kg

5 x 100kg

5 x 120kg

Reverse Hypers

8 x 100lb

8 x 165lb

8 x 209lb

Comments:

Long drawn out session to many interuptions from members, but some good points. Deficits were ok for this early in training and Racks were there usual focus or miss the lift.

Put a hip stretch at 160kgs on the Deficits this helped stability on the last set.

OB:cool:

[Old Bull]

Prehab

Rotators Minis Int/Ext

1 x 20 x 2 Sets

Isometric Press Up Holds

1 x 30 seconds x 2 sets

Scapular Press Ups

1 x 15 x 2 Sets

Pull Aparts Minis

1 x 20 x 2 Sets

DB Floor Press

8 x 40lb

8 x 55lb

8 x 70lb

8 x 85lb

Bench Press Purple Band

3 x 20kg

3 x 60kg

3 x 70kg

3 x 80kg

2 x 90kg

3 Board Bench Press

3 x 100kg

3 x 110kg

3 x 120kg

1 x 130kg

Masons

20 x 100lb

20 x 130lb

DB Side Raise

15 x 15lb x 2 sets

Hammer Curls

15 x 30lb

15 x 35lb

Comments:

So So session a couple of improvements, but have to get use to unracking the bar myself. It has been a while since I have flown Solo.

OB

:cool:

[Old Bull]

Sled Drag 100kgs

1 x 90 Steps x 2 Sets

Dynamic Ab Crunch Green Band

5 x 7 Seconds x 5 Sets

DB Farmers Walk 100kgs

1 x 40 meters x 2 Sets

Shoulder Sled Drag 10kg

1 x 40 meters x 2 Sets

Funky Chicken

10 x 10lb x 2 Sets

Isometric Press Up Holds

1 x 30 Seconds x 2 Sets

Comments:

Have switched from GPP to SPP, General to Specific.

Put in some sled work on the shoulders, will do this after bench workouts, this SPP was more in line with my lifts rather than general physical preparedness which I have been doing for the past 8-10 weeks.

Did Funkys has been a while was up tp 20lb but that was pre shoulder injury.

OB:cool:

[Old Bull]

Prehab

Pull Down Abs

13 x 40kg x 2 Sets

Hip Stretch

1 x 25 Seconds x 2 Sets

Psaos

1 x 15 Seconds

DC

1 x 12 x 3 Sets

Shoulder Stretch

1 x 30 Seconds x 3 Sets

Squats

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

Squats Old 46 Suit Bottom

3 x 120kg

3 x 140kg

3 x 160kg

3 x 170kg

3 x 180kg

6 x 190kg

GoodMornings

5 x 80kg

5 x 100kg

5 x 120kg

7 x 140kg

3 x 151kg

Kneeling Squats

5 x 100kg

5 x 140kg

5 x 180kg

Speed Deads

110kg x 3 x 4 Sets

GHR 2nd Pin

1 x 12 x 2 Sets

Comments:

Well my old suit is a bit looser now I have dropped about 5kgs, from pre Nationals. So it a better suit to get in a lighter weight but have to work at the heavier weights.

Been a while since I have had that much weight on the back. This was a not too intense but it has stepped up a gear, the 151kg GM was just to spark the board up a bit, 150kg was the 2nd best House GM. That should change very shortly :pfft:

OB 8)

[Old Bull]

Prehab

Leg Raise

1 x 10 x 2 Sets

Isometric Press Up Holds

1 x 30 Seconds x 2 sets

Rotators Int/Ext Minis

1 x 20 x 2 Sets

Scapular Press Ups

1 x 15 x 2 Sets

DB Bench Press Palms In

8 x 40lb

8 x 55lb

8 x 70lb

8 x 80lb

Speed bench Purple Band

3 x 20kg x 2 x 2 Sets

3 x 40kg x 2

3 x 50kg x 2

3 x 60kg x 2 x 4 Sets

4 Board Bench Press

5 x 100kg

5 x 120kg

5 x 130kg

2 x 140kg #@^(*&%$ Not there

4 x 140kg

1 x 150kg Missed "setup"

11 x 120kg

Hammer Curls

10 x 30lb

10 x 35lb

Face Pulls Bar

10 x 30kg x 2 Sets

DB Tri Ext

10 x 20lb

10 x 25lb

Comments:

A better session the boards were there usual when have not had much weight in your hands.

The 140 just lost the tightness in the upper back lost the line, better setup and more tight on the next set. Went for 145 but pt put it up to 150, looked good coming down, out of line no drive.

Happy

OB 8)

[Old Bull]

Prehab

Dynamic Ab Crunch Green Band

7 x 5 Second holds x 2 Sets

DCs

1 x 10 x 3 Sets

Hip Flexor / Psoas

1 x 30 seconds x 2 Sets

2" Deficit Deadlifts + Purple Bands

3 x 70kg x 2 Sets

3 x 100kg

3 x 115kg

3 x 130kg

3 x 140kg

3 x 150kg

3 x 160kg Glued to floor

Rack Pulls Above Knee

3 x 120kg

3 x 140kg

3 x 160kg

3 x 180kg

3 x 200kg

3 x 220kg

3 x 230kg

2 Bar Good Mornings

5 x 80kg

5 x 100kg

5 x 120kg

Reverse Hypers

8 x 140lb

8 x 165lb

8 x 209lb

Comments:

Well the bands were a wake up call was getting pretty hard to lockout. I even changed the jumps from 20kg to 15kg then to 10kgs, the last set well nobody was home, my pelvis had left the Building.

A few things to work on, racks improved through the ab training so that is plus.

Good effort today.

OB 8)

[Old Bull]

Prehab

Scapular Press Ups

1 x 15 x Sets

Rotators Minis

1 x 20 x 2 Sets

Isometric Press Up Holds

1 x 30 Seconds x 2 Sets

DCs

1 x 10 x 2 Sets

Floor Press

10 x 2 kg

5 x 40kg

5 x 60kg

5 x 70kg

5 x 85kg

6 x 100kg

Bench Press Old Shirt 48 Fury

4 Board 3 x 100kg

3 Board 3 x 110kg

2 Board 3 x 117.5kg

1 Board 3 X 122.5KG

Chest 1 x 127.5kg

2 Board Bench Press

3 x 110kg

3 x 120kg

1 x 130kg

Seated DB Press

10 x 25lb

10 x 35lb

Rope Tris

10 x 100lb x 2 Sets

Palms In Pull Downs

10 x 50kg

10 x 60kg

Comments:

It was like wearing a tent getting back into my old 46 what with fat boy using it up to the Regionals and pt 140kgs giving a good stretch before the Nationals. No wonder it was breezy inside. One good thing I now have a loose training shirt, which does not seem to help much, which is the whole point of the loose shirt..

OB 8)

[Old Bull]

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Russian Twists

1 x 20 x 4 Sets

DCs

1 x 12 x 4 Sets

Sled Work

Front/Rear Raise Dragging 10kgs

1 x 20 Meters x 2 Sets

Medium Grip Chest Press Dragging 20kgs

1 x 20 Meters

Front/Rear Chest Flyes Dragging 10kgs

1 x 20 Meters

Comments:

This was SPP to the max after yesterdays Bench session, a couple that I have not tried before which stunned me, the chest press and flyes were pretty tough only managed 20 meters for each. Gonna work on that.

Shoulders felt good after it but not through it.

OB 8)

[Old Bull]

Prehab

Pull Down Abs

13 x 40kg x 2 Sets

Adductors Purple

1 x 20 x 2 Sets

DCs

1 x 12 x 4 Sets

Pec Stretch

1 x 30 Seconds x 4 Sets

Shoulder Stretch Purple

1 x 20 Seconds x 2 Sets

Box Squats + 35kgs Chains

5 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

3 x 100kg

3 x 120kg

Box Squats + Chains Old Suit Bottom

3 x 135kg

3 x 145kg

3 x 155kg

3 x 165kg

3 x 175kg

Kneeling Squats

5 x 100kg

5 x 140kg

5 x 180kg

5 x 200kg

Reverse Hypers

8 x 125lb

8 x 165lb

8 x 209lb

Comments:

Chains were a wake up call, happily jumping up then wham everything kicks in so slowed to 10kg jumps. But a good shunt, kneeling squats are getting better 220ish next week.

Back just a bit tight but will loosen up after SPP tomorrow.

OB 8)

[Old Bull]

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Dynamic Ab Crunch

7 x 5 Second holds x 4 Sets

Hungarian Blaster 20kg

1 x 10 Swings x 4 Sets

Speed Tyre Flips 230kgs

1 x 5 Flips x 4 Sets

GHR 2nd Pin

1 x 12 x 2 Sets

Comments:

SPP was Back and Legs today. Decided to do the tyres in lots of 5, instead of one set of 10, i want to increase my speed off the floor. The faster I can get in the first 5 will carry through to the last 5. Timed my 3rd set of 5 it was 22 seconds which I am happy with.

OB 8)

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 2 Sets

Isometric Holds

1 x 30 Seconds x 2 Sets

Scapular Press Ups

1 x 15 x 2 Sets

DCs

1 x 15 x 2 Sets

DB Incline Bench

8 x 40lb

8 x 55lb

8 x 65lb

7 x 70lb

4 Board Bench Press

5 x 100kg

5 x 110kg

5 x 120kg

3 x 130kg

1 x 140kg Missed, Set Up

3 x 135kg

3" Fat Bar Floor Press

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

Face Pulls Chains

15 x 100lb

15 x 120lb

15 x 130lb

DB Hammer Curls

15 x 30lb

15 x 35lb

15 x 40lb

Kelso Shrugs Chest Supported Row

10 x 20kg

10 x 30kg

10 x 40kg

Pulll Down Abs

15 x 40kg x 3 Sets

Comments:

A bit all over the place tonight, was not quite in the Board Press tonight. DBs were hard on the shoulder, but Floor press was good and assists were too.

OB 8)

[Old Bull]

Prehab

Pull Down Abs

15 x 40kg x 2 Sets

Cat Camel

1 x 15 x 2 Sets

Hip Stretch

1 x 15 Seconds x 2 Sets

DCs

1 x 15 x 2 Sets

Deficit Deadlifts 2" + Purple Bands

3 x 70kg

3 x 85kg

3 x 100kg

3 x 115kg

3 x 130kg

3 x 140kg

3 x 150kg

1 x 160kg

Rack Pulls 4" Off floor

3 x 80kg

3 x 100kg

3 x 120kg

3 x 140kg

3 x 160kg

3 x 180kg

Good Mornings

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

Comments:

Bit short this workout run out of time. Will pick up on Sunday.

Bands were better missed 160kg last week maybe 2 in the tank but left it at one.

Racks were a good effort 180 at the sticky point is good, may have been a bit more in the tank.

OB 8)

[Old Bull]

Sunday 4th November

Hip Stretch

1 x 20 Seconds x 4 Sets

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Dynamic Ab Crunch Green Band

7 x 5 Seconds Hold x 4 Sets

Reverse Hypers

8 x 125lb

8 x 165lb

8 x 209lb

GHR 2nd Pin

1 x 8 x 3 Sets

Comments:

Usually have Sunday off, but had to pick up what I missed on Saturday.

Nice and Short.

OB 8)

[Old Bull]

Prehab

Isometric Press Up Holds

1 x 30 Seconds x 2 Sets

Scapular Press Ups

1 x 15 x 2 Set

DCs

1 x 15 x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

Ab Pull Downs

1 5 x 40kg x 2 Sets

Floor Press

10 x 20kg

5 x 40kg

5 x 60kg

5 x 75kg

5 x 90kg

5 x 100kg

3 x 110kg

Bench Press

3 x 40kg

3 x 60kg

3 x 75kg

3 x 90kg

3 x 105kg

2 Board Bench Press

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

5 x 100kg

3 x 107.5kg

1 x 115kg

Palms In Pull Downs

10 x 50kg

10 x 60kg

10 x 70kg

Masons

15 x 100lb

15 x 120lb

15 x 140lb

Comments:

Good blow out tonight, arms were gone by the last set of 2 Boards.

Tried reverse band but took ages to set up got cold so shortened the workout.

OB 8)

[Old Bull]

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Russian Twists

1 x 20 x 4 Sets

DCs

1 x 15 x 4 Sets

Sled Drag Work Upper Body

Sled Drag Front/Rear Raise 10kgs

1 x 40 meters x 2 Sets

Medium Grip Chest Press Sled Drag 10kgs

1 x 20 Meters x 2 Sets

Rear Chest Flyes Sled Drag 10kgs

1 x 20 Meters x 2 Sets

Comments:

Chest Press and Reverse Flyes were better this week dropped the weight and did extra 20 meters. Will get comfortable with these before upping the weight.

Got a good hot iron feeling all over the chest and shoulders Damn!!!!!

OB 8)

[Josie]

WOW :shock: Thoses are some big numbers! Um, what are scapular press ups?

[Old Bull]

WOW :shock: Thoses are some big numbers! Um, what are scapular press ups?

Hey J,

I have slight winged Scapulars, so this exercise helps correct them, but it also trains the rhomboids. So it helps fix my problem but also hits my rhomboids before bench.

Here is a vid, I found a shortend version the one I had you have to go through to many vids to get to it.

http://www.youtube.com/watch?v=X2BeMv3-vOw

OB 8)

[Josie]

Ah, I see. Thanks for that Old Bull.

[Old Bull]

Wednesday 7th November

Prehab

Adductors Purple

1 x 20 x 2 Sets

Hip Stretch

1 x 15 Seconds x 2 Sets

DCs

1 x 15 x 2 Sets

Chest Stretch

1 x 30 Seconds x 4 Sets

Psaos

1 x 15 Seconds

Box Squats Above Parallel + 40kg Chains

5 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

3 x 100kg

3 x 120kg

Box Squats + 40kg Chains Loose Centurion Bottom

3 x 135kg

3 x 145kg

3 x 155kg

3 x 165kg

Kneeling Squats

5 x 100kg

5 x 140kg

3 x 180kg

3 x 200kg

Reverse Hypers

8 x 140lb

8 x 188lb

8 x 232lb

GHR Pauses 2 Pin

1 x 8 x 3 Sets

Comments:

No Training partner's so did not push the Squats but felt strong.

Upped the Reverse and started to pause the GHRs at parallel, now that was interesting.

OB

[Old Bull]

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Dynamic Ab Crunch Green Band

7 x 5 Second Holds x 4 Sets

Hungarian Blaster 20kgs

1 x 10 Swings x 4 Sets

Tyre Flip 230kgs

1 x 5 Flips x 4 Sets

GHR 2nd Pin

1 x 12 x 2 Sets

Hip/Hamstring Stretch

1 x 15 seconds x 2 Sets

Comments:

Good SPP session today.

Sled Work was hard but good, Speed on the Tyre was fast all through the four sets might up it 1 extra set per week. Will keep an eye on the speed and of course the lungs.

OB 8)

[Old Bull]

Prehab

Isometric Press Up Holds

1 x 30 seconds x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

Scapular Pull Downs

10 x 50kg x 2 Sets

DCs

1 x 15 x 2 Sets

Speed Bench 2 x Purple Bands

3 x 20kg x 2

3 x 30kg x 2

3 x 40kg x 2

3 x 50kg x 2

3 x 60kg x 2 x 3 Sets

3" Fat Bar Floor Press

5 x 40kg

5 x 55kg

5 x 70kg

5 x 80kg

5 x 90kg

5 x 100kg

Face Pulls

12 x 150lb x 3 Sets

Tate Press + Mini Band

15 x 20lb x 3 Sets

Palms In Pull Downs

10 x 60kg

10 x 70kg x 2 Sets

Comments:

Speed was ok for the Bench just the 2nd set of 3 that it slowed.

Floor press was a lot better more stable.

Short but good

OB

8)

[Old Bull]

Prehab

Dynamic Ab Crunch Green Band

8 x 5 Second Holds x 2 Sets

DCs

1 x 15 x 2 Sets

Hip Flexor

1 x 15 Seconds x 2 Sets

Psaos

1 x 15 Seconds

Deficit Deadlifts 2" Box + 2 x Purple Bands

3 x 70kg

3 x 85kg

3 x 100kg

3 x 115kg

3 x 130kg

3 x 145kg

1 x 160kg

Rack Pulls Below Knee

3 x 100kg

3 x 120kg

3 x 140kg

3 x 160kg

3 x 180kg

3 x 200kg

2 Bar Goodmornings

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

Reverse Hypers

6 x 165lb

6 x 210lb

6 x 255lb

Comments:

Back is a bit fried after todays session, should maybe have dropped the Bands it was my third week, CNS was quite touchy.

Racks and 2 Bar were good, (John F asked why I had not done these I had been meaning to but as a main ME exercise) was going to swap them around in order, but I was pretty close to the Power Rack so went there.

OB 8)