Beaten Paths are For Beaten Men

[Old Bull]

Monday March 14th

 

Week 89 Day 314

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
130kgs 3рХ1п
150kgs 3рХ1п
170kgs 3рХ1п
190kgs 3рХ1п
180kgs 3рХ1п

Total: 30 Lifts 

Press: Bench Press SS 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
75kgs 3рХ1п
90kgs 3рХ1п 
100kgs 3рХ1п 
95kgs 3рХ1п

Total: 24 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п
150kgs 3рХ1п
170kgs 3рХ1п
160kgs 3рХ1п

Total: 21 Lifts 

Fundamental Lifts 71

Notes:
 

• another lethargic day after working on the house, and a possibility of a few to many carbs last night.
   
• Squat: Did 190 again today same as last week and a fatigue set of 180.
   
• Press: Bench Press went to 100kgs for a rugged triple, new number so will see next week on average speed was down but RFD was up.
   
• Pull: Sumo 170kgs same as last week average Speed was up but RFD was down.
   
• Quote for the Week:
  
  "Silence is the Most Powerful Scream"
  
  -Unknown
   

OB1 

[Old Bull]

Week 89 Day 316

Squats: IronDawg Squats Brief's 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п Knee Wraps
120kgs 4рХ1п KW Belt
140kgs 4рХ1п
160kgs 4рХ1п

Total: 32 Lifts 

Press: Bench Press 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
75kgs 4рХ1п
85kgs 4рХ1п
95kgs 3рХ1п

Total: 23 Lifts

Pull: Sumo Speed 
70kgs 3рХ1п
100kgs 3рХ1п
110kgs 2рХ1п
120kgs 2рХ1п Belt
130kgs 1рХ6п Belt

Total: 16 Lifts 

Fundamental Lifts 71

Notes:
 

• Ground Hog Day for Training
   
• Squats: Still sorting bar position, wrist playing up on low bar but i may know the reason. 
   
• Bench:Went to 95kgs RPE 10 for a 3.
   
• Pull: Sumo, 130kgs today, third week on speeds, used the Tendo and speed was around .43-.45 which is ok. 
   
• Quote for the Week:
  
  "Silence is the Most Powerful Scream"
  
  -Unknown
   

OB1 

[Old Bull]

Week 89 Day 318

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
125kgs 3рХ1п
145kgs 3рХ1п
165kgs 3рХ1п
175kgs 3рХ1п

Total: 27 Lifts 

Press: Bench Press SS 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
75kgs 3рХ1п
90kgs 3рХ1п 
95kgs 3рХ1п 
90kgs 3рХ1п 

Total: 27 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п
140kgs 3рХ1п
150kgs 3рХ1п
160kgs 3рХ1п

Total: 21 Lifts 

Fundamental Lifts 72

Notes:
 

• End of the Seventh week of 5 day per week training.
   
• Squat: In Metals Speed was down same as RFD.
   
• Press: Bench Press went to 95kgs for a triple and did a drop set to 90kgs. 
   
• Pull: Sumo Speed Day 160kgs again this week, RFD was up and speed was down.
   
• bit of a rushed training session was working to a finish time. Made the workout not go as well as I would have expected. Will have a better idea next week mind you not too many weeks to go though.
   
• Quote for the Week:
  
  "Silence is the Most Powerful Scream"
  
  -Unknown
   

OB1 

[Old Bull]

Monday 21st March

 

Week 90 Day 319

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
130kgs 3рХ1п
155kgs 3рХ1п
175kgs 3рХ1п
190kgs 3рХ1п
180kgs 3рХ1п

Total: 30 Lifts 

Press: Bench Press SS 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
75kgs 3рХ1п
90kgs 3рХ1п 
100kgs 3рХ1п 
95kgs 3рХ1п

Total: 24 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п
150kgs 3рХ1п
170kgs 3рХ1п
180kgs 1рХ1п

Total: 19 Lifts 

Fundamental Lifts 69

Notes:
 

• 4 weeks to go.
   
• Squat: Did 190 again today same as last week and a fatigue set of 180.
   
• Press: Bench Press went to 100kgs for a better triple, average speed was up so was RFD too.
   
• Pull: Sumo 170kgs for a triple and id a single at 180kgs average Speed and RFD were both up.
   
• Quote for the Week:
  
  "I Have the Strength to Endure it All"
  
  -Moshe Dayan
   

OB1

[Old Bull]

Week 90 Day 321

Squats: IronDawg Squats Brief's 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п Knee Wraps
120kgs 4рХ1п KW Belt
140kgs 4рХ1п
160kgs 4рХ1п

Total: 32 Lifts 

Press: Bench Press 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
75kgs 4рХ1п
85kgs 4рХ1п
95kgs 4рХ1п

Total: 24 Lifts

Pull: Sumo Speed 
70kgs 3рХ1п
100kgs 3рХ1п
110kgs 2рХ1п
120kgs 2рХ1п Belt
135kgs 1рХ6п Belt

Total: 16 Lifts 

Fundamental Lifts 72

Notes:
 

• Ground Hog Day for Training
   
• Squats: have bar position sorted for this comp, wrist playing up but that was because I had not done any rehab for a week. 
   
• Bench:Went to 95kgs RPE 10 for a 3.
   
• Pull: Sumo, 135kgs today up 5ks from last week, fourth week on speeds, used the Tendo and speed was around .386. 
   
• Quote for the Week:
  
  "I Have the Strength to Endure it All"
  
  -Moshe Dayan
  
   

OB1 
 

[Old Bull]

Week 90 Day 323

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
160kgs 3рХ1п
180kgs 3рХ1п

Total: 27 Lifts 

Press: Bench Press SS/SK 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
75kgs 3рХ1п
90kgs 3рХ1п 
95kgs 3рХ1п 
90kgs 3рХ1п 

Total: 27 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п
145kgs 2рХ1п
160kgs 2рХ1п

Total: 16 Lifts 

Fundamental Lifts 67

Notes:
 

• End of the Eighth week of 5 day per week training.
   
• Squat: Speed was down RFD was due to slower speed.
   
• Press: Bench Press went to 95kgs for a triple and did a drop set to 90kgs. 
   
• Pull: Sumo 160kgs again this week only to a double, RFD was up and speed was down.
   
• A good squat and bench session but the deads were not where I would have liked. This lift seems to have suffered the most with the broken wrist, so come comp time will just see what I can do. Then build on that for Nationals, and the end of the year.
   
• Quote for the Week:
  
  "I Have the Strength to Endure it All"
  
  -Moshe Dayan
   

OB1 

[Old Bull]

Monday 28th March

Week 91 Day 324

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
130kgs 2рХ1п
155kgs 2рХ1п
175kgs 2рХ1п
190kgs 2рХ1п
200kgs 2рХ1п
190kgs 2рХ1п

Total: 27 Lifts 

Press: Bench Press SS 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 2рХ1п
75kgs 2рХ1п
90kgs 2рХ1п 
100kgs 2рХ1п
105kgs 1рХ1п
95kgs 2рХ1п

Total: 25 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 2рХ1п
135kgs 2рХ1п
155kgs 2рХ1п
170kgs 2рХ1п

Total: 14 Lifts 

Fundamental Lifts 66

Notes:
 

• 4 weeks to go.
   
• Squat: Doubles today went to 200 and a fatigue set of 190.
   
• Press: Bench Press went to 105kgs for a single, and a drop to 95kgs.
   
• Pull: Sumo 170kgs for a double, tough work here today.
   
• Quote for the Week:
  
  "Sometimes the hardest battle we fight is the battle within"
  
  -Unknown
   

OB1

3rd Training Vid in 2 Years

 

 

[Old Bull]

Week 91 Day 325

Squats: IronDawg Squats Brief's 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п Knee Wraps
120kgs 4рХ1п KW Belt
140kgs 4рХ1п

Total: 28 Lifts 

Press: Bench Press 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п
80kgs 4рХ1п

Total: 20 Lifts

Pull: Sumo Speed 
70kgs 3рХ1п
100kgs 3рХ1п
110kgs 2рХ1п
120kgs 2рХ1п Belt
135kgs 1рХ6п Belt

Total: 16 Lifts 

Fundamental Lifts 64

Notes:
 

• Start of the de load
   
• Squats: have bar position sorted for this comp, only went to 140kgs instead of the usual 160kgs
   
• Bench:Went to 80kgs same as squat one top set less.
   
• Pull: Sumo, 130kgs today down 5ks from last week, fourth week on speeds, used the Tendo and speed was around .386 average over the 6 reps.
   
• Quote for the Week:
  
  "Sometimes the hardest battle we fight is the battle within"
  
  -Unknown
   

OB1 

[Old Bull]

Week 91 Day 326

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 2рХ1п
140kgs 2рХ1п
160kgs 2рХ1п
180kgs 2рХ1п

Total: 23 Lifts 

Press: Bench Press SS/SK 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
75kgs 2рХ1п
90kgs 2рХ1п 
95kgs 2рХ1п 
90kgs 2рХ1п 

Total: 23 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 2рХ1п
130kgs 2рХ1п
145kgs 2рХ1п
160kgs 2рХ1п

Total: 15 Lifts 

Fundamental Lifts 61

Notes:
 

• End of the Ninth final week of 5 day per week training comp next weekend.
   
• Squat: Speed was up RFD was down due to faster speed.
   
• Press: Bench Press went to 95kgs for a double. 
   
• Pull: Sumo 160kgs again this week only to a double, RFD was down as the was nearly double last week.
   
• A good triple treat today the 2 secondary days have paid for a good session today on all lifts. 2nd to last session equipped will do openers on Monday.
   
• Quote for the Week:
  
  "Sometimes the hardest battle we fight is the battle within"
  
  -Unknown
   

OB1

 

 

[jimmybro1]

What's the ms? Is it milliseconds or some measure of acceleration? 

[maccaz]

24 minutes ago, jimmybro1 said:

What's the ms? Is it milliseconds or some measure of acceleration? 

Iv seen some people over here using that machine with string to the bar to measure bar speed. Think its metres/second or something

[Old Bull]

On 4/2/2016 at 9:05 AM, jimmybro1 said:

What's the ms? Is it milliseconds or some measure of acceleration? 

 

It is meters per second bar speed varies for each lift but usually on you 3rd lift speed would be around .2 maybe even as low as .12

 

On 4/2/2016 at 9:32 AM, maccaz said:

Iv seen some people over here using that machine with string to the bar to measure bar speed. Think its metres/second or something

 

correct maccaz

[Old Bull]

Week 92 Day 327

Squats: IronDawg Squats 
20kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
130kgs 2рХ1п
155kgs 2рХ1п
175kgs 1рХ1п
190kgs 1рХ1п

Total: 18 Lifts 

Press: Bench Press SS 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 2рХ1п
75kgs 2рХ1п
85kgs 1рХ1п 
95kgs 1рХ1п

Total: 12 Lifts

Pull: Sumo 
90kgs 2рХ1п
110kgs 1рХ1п
135kgs 1рХ1п
155kgs 1рХ1п
170kgs 1рХ1п

Total: 6 Lifts 

Fundamental Lifts 36

Notes:
 

• 5 days to.
   
• Squat: Opener's went to 190kgs felt ok not as fast as I would have liked.
   
• Press: Bench Press went to 95kgs nice comfortable opener.
   
• Pull: Sumo Opener 170kgs for a single faster than last week.
   
• Quote for the Week:
  
  "Trust your Training you have done everything to prepare"
  
  -Dr Eddies O'Connor
   

OB1

Opener's

 

 

[Old Bull]

Saturday 25/01/2014 WBOP Regional Champs

Weight: 102.85kgs pretty happy with this and after a pretty big dinner and breakfast. 

Squat
Warm up: 46 Centurion straps down, 60kg x 3, 100kg x 3, Straps up Loose Wraps 120kgs x 2 140kgs x 2, 160kg x 1, changed opener from 190 to 180 165kgs x1

1st Attempt: 180kgs 3 Whites 
Set up good just a bit nervous, very unsteady lift was pretty ugly and rough. good lift

2nd Attempt : 190kgs 2 Whites 1 Red
Set up a lot better, feet wider, good pop in the hole, lot better than the first rep, weight felt fine. 1 Red for Depth left side.

3rd Attempt : 205kg 2 Reds 1 White 
Set up good, speed not to bad thought it was there but no, short on depth, 2 Reds, 1 White from JP.

Bench Press
Warm up: Bar x 5, Sling Shot 40kg x 3, 60kg x 2, SK 50 Shirt 75kg x 1, 85ks x 1 

1st Attempt:  95kgs 3 Whites
Came down good, seemed to be a long press but time out of the game. Good lockout comfortable Good lift. 

2nd Attempt : 100kgs 3 Whites
Good drop and Fast off the chest, tight at lockout, good lift

3rd Attempt : 105kgs 3 Reds
Good set up nice drop but hit the safety they had not changed it threw me off line, asked to grab it. No Lift.

Deadlift
Warm up: 46 Centurion straps down, 100kgs x 1, 120kg x 1 Add Belt straps up 140kgs x 1. 

1st Attempt 160kgs: 3 whites
Easy opener, good off the floor fast finish

2nd Attempt : 172.5kgs 3 Whites
Same as the First, less time in the hole, good all the way to lock out.

3rd Attempt : 185gs 3 Whites
Same setup as the 2nd, came off the floor good through to lockout.
 

Lifts 7 from 9 

Squat 190kgs Last comp 200kgs 
Bench 100kgs Last comp 112.5kgs
Dead 185kgs Last Comp 190kgs
Total 475kgs Last comp 502.5kgs

Total 475kgs

Comments: 
 

• Weight surprised me as I had 2 plates of Meatloaf for dinner, Toast Bacon eggs for Breakfast the lightest I have been for a long time 
   
• Squats: Warm ups were so so, I started early 45 minutes out, as we got delays for a number of reasons. Weight just did not feel right so I droppeed my opener form 190kgs to 180kgs put the ego aside and decided to go with the brain. Opener just a lot of nerves not settled vid looks ok but there was a loot going sunk it was happy with what I thought was depth 3 whites. For the second went up 10kgs to 190kgs, better setup than the first, feet wider. Went down pushed it a little bit more the extra 10kgs helped, nice and fast came back up 1 Red 2 Whites. The third, decided on 205kgs as the 2nd was pretty good, set up was good, transition on the way felt tough but pretty sure i had it. 2 Reds 1 White from Julian he does not give them out easily happy with how it went though.
   
• Bench: Was hopping for 3 good lifts 5kg jumps, I kept my opener at 95. Opener was good amd what I expected, 3 Whites. Increased by 5kgs for 2nd, dropped good hit the sweet spot, came off the chest nice and fast, good lockout, 3 Whites. Went up 5kgs went to unrack hooks were higher on the way down hit the safety at the bottom new spotters did not change the Rack or Safety threw me out so just told them to grab it. Did not protest just handled it not going for WRs so no biggie 3 Reds.
   
• Deads: Again wanted to finish strong here
   
• Opener 160 dropped this at the weigh in, good setup felt really light go figure popped up 3 whites. Then went to 172.5 on the second, that was the same as the first 3 Whites. Third attempt jumped to 185kgs, same as the first 2 but the better of the 3 lifts.
   
• Was a pleasure to be back lifting with Costa Tonka Tu and the rest of the WBOP team. Just real happy to be back on the platform 
   
• It has been a long 3 years of not lifting and just to get back on the platform was a big milestone. 

• Want to thank, the spotter loaders and all the Support crew and refs, great atmosphere as always in the WBOP
• Things did not go as planned, wanted 9/9 and 500kgs but some maybe unforced errors on 2 lifts. Not deep enough on my 3rd Squat and maybe should have asked for a re attempt but still happy. Got a lot of positives from this comp. It is a start to the build up to 2017. 
   
• There are a few issues from my injury that need to be addressed, The wrist is hindering me in the Bench and Deadlift, it is hard to lock the elbow at the start and finish of the Bench, and the grip on the Dead even with the Hook Grip is hard to hold. The right hip use to run high now it is the left lol. This makes the right side drop down and the left to go up, giving me reds on that side. 
   
• Verdict: A lot of work needs to put into this Classic/Antique model to get it back into a current new edition. So the plan will be worked out over the next week, structure of comps/training and set little targets and goals. Surprised with how the Deadlift went as this was my worst lift in training, I struggled really struggled with 180kgs. Weight was where I wanted it now to drop below a 100kgs for Nationals 

 

• Good to stay at Tonkaville and finally lift instead of being a passenger to lift again ithe the WBOP crew and the President has been a long time coming.

OB 1 

 

 

 

[Wookie]

The king is back. Well done Warren

[Old Bull]

On 4/12/2016 at 5:51 PM, Wookie said:

The king is back. Well done Warren

 

Thanks Wookie been a while

[Realtalk]

Was good to finally meet you Warren. Well done, most would have chucked it in but 3 years is a solid journey back! What's next?

[Old Bull]

On 4/13/2016 at 8:56 PM, Realtalk said:

Was good to finally meet you Warren. Well done, most would have chucked it in but 3 years is a solid journey back! What's next?

Same here Tom after quite a few years through keyboard only, cheers for coming along to bro.  I have 4 more comps to prepare for IPF Master Worlds in Orebro Sweden. 2017  Nationals in August Auckland then the Oceania's in December first International for a while, WBOP Champs April 2017 then Nationals 2017.  Then see where I stand on the World Stage.  19 months away so a good prep time.

[Old Bull]

 

Tuesday 12th April

 

переход (Transition)

Week 1 Day 1

Squats: IronDawg Squats 
20kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п
120kgs 3рХ1п
140kgs 3рХ1п

Total: 22 Lifts 

Press: Bench Press SS 
20kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
70kgs 3рХ1п 
80kgs 3рХ1п

Total: 18 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п

Total: 12 Lifts 

Fundamental Lifts 52

Notes:

• Transition: needed to get some blood flowing so hit the iron this morning, getting the creaks and groans out.. Still working out the new cycle and a few other things to go in the Master Plan.
   
• Squat: just did 70% felt ok and better after.
   
• Press: Bench Press went to 80kgs bit over 70% by a dime
   
• Pull: Sumo same as Squats 70%.
   
• Quote for the Week:
  
  "Fight, Stand, Learn, Adapt"
  
  -Mike Norton Fighting for Redemption
   

OB1

[Old Bull]

Friday 15th April

 

переход (Transition)

Week 1 Day 2

Squats: IronDawg Squats 
20kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
140kgs 3рХ1п

Total: 25 Lifts 

Press: Bench Press SS 
20kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
70kgs 3рХ1п 
80kgs 3рХ1п
90kgs 3рХ1п

Total: 21 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п

Total: 12 Lifts 

Fundamental Lifts 58

Notes:
 

• Transition: Waited till today for the next session. Still working out the new cycle and a few other things to go in the Master Plan.
   
• Squat: just did 80% felt ok and better than Tuesdays effort.
   
• Press: Bench Press went to 90kgs bit over 85%
   
• Pull: Sumo same as Tuesday's session 70%.
   
• Quote for the Week:
  
  "Fight, Stand, Learn, Adapt"
  
  -Mike Norton Fighting for Redemption
   

OB1

 

[Old Bull]

Monday 18th April

переход (Transition)

Week 2 Day 1

Squats: IronDawg Squats 
20kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
160kgs 3рХ1п
170kgs 3рХ1п

Total: 24 Lifts 

Press: Bench Press SS 
20kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
70kgs 3рХ1п 
80kgs 3рХ1п
90kgs 3рХ1п

Total: 21 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п
140kgs 3рХ1п

Total: 12 Lifts 

Fundamental Lifts 58

Notes:
 

• Transition: Started the week off on my usual day Monday will be busy with the setup for the champs so may only get 3 days in this week.
   
• Squat: Went to 85% up a dime from last week, speed was good low 4s.
   
• Press: Bench Press went to 90kgs same as last week speed was low 3s
   
• Pull: Sumo same asthe squats aup a dime to 140kgs speed low 3s.
   
• Quote for the Week:
  
  "Fight, Stand, Learn, Adapt"
  
  -Mike Norton Fighting for Redemption
   

OB1 

[Old Bull]

Wednesday 20th April

 

переход (Transition)

Week 2 Day 4

Squats: IronDawg Squats 
20kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п
140kgs 4рХ1п

Total: 24 Lifts 

Press: Bench Press SS 
20kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п 

Total: 20 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ2п

Total: 12 Lifts 

Fundamental Lifts 56

Notes:
 

• Transition: Was hummimg and aarring about training today as I have been pretty flat out with the setup for the comp. Talked to BOOMER yesterday about it and how tough it was. But decided this was something for me for myself not the CDs or The House. Pretty lightish day but more rewarding in the fact that I trained.
   
• Squat: Went to 70% for 4s.
   
• Press: Bench Press went to 70kgs 4s again
   
• Pull: Sumo same as the rest 70% just worked on setup.
   
• Quote for the Week:
  
  "Fight, Stand, Learn, Adapt"
  
  -Mike Norton Fighting for Redemption
   

OB1 

[Old Bull]

Friday 22nd April

переход (Transition)

Week 2 Day 5

Squats: IronDawg Squats 
20kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
150kgs 3рХ1п

Total: 18 Lifts 

Press: Bench Press SS 
20kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
70kgs 3рХ1п 
80kgs 3рХ1п 

Total: 18 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п

Total: 12 Lifts 

Fundamental Lifts 48

Notes:
 

• Transition: same as Wednesday hummimg and aarring about training but and like Wednesday this was something for me for myself not the CDs or The House. 
   
• Squat: Back up to 170kgs.
   
• Press: Bench Press went to 80kgs
   
• Pull: Sumo same as the rest 70% just worked on setup.
   
• Quote for the Week:
  
  "Fight, Stand, Learn, Adapt"
  
  -Mike Norton Fighting for Redemption
   

OB1 

 

[Old Bull]

переход (Transition)

Week 3 Day 6

Squats: IronDawg Squats 
20kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
160kgs 3рХ1п
170kgs 3рХ1п

Total: 24 Lifts 

Press: Bench Press SS 
20kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п

Total: 21 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
120kgs 3рХ1п
130kgs 3рХ1п
140kgs 3рХ1п

Total: 18 Lifts 

Fundamental Lifts 63

Notes:
 

• Transition: tough long and hard weekend, struggled to get in to the gym at 7.00 this morning after the dawn parade. Took ages as had a few visitors but happy that I got it done. 
   
• Squat: Back up to 170kgs, good speed average .43ms
   
• Press: Bench Press went to 90kgs these were slow and tough and it showed .23ms 
   
• Pull: Sumo up to 140kgs in dime jumps, average speed was .35ms
   
• Quote for the Week:
  
  "Keep your blood clean, your body lean, and your mind sharp"
  
  -Henry Rollins
   

OB1 

[Old Bull]

переход (Transition)

Week 3 Day 7

Squats: IronDawg Squats Briefs 
20kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs4рХ1п
120kgs 4рХ1п
140kgs 4рХ1п
160kgs 4рХ1п

Total: 28 Lifts 

Press: Bench Press SS POR 
20kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п 
80kgs 4рХ1п 
75kgs 4рХ1п

Total: 28 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 2рХ1п
110kgs 1рХ6п

Total: 11 Lifts 

Fundamental Lifts 67

Notes:
 

• Transition: Still recovering from the weekend feel like the age I am.  
   
• Squat: Back up to 160kgs for fours will add in fatigue sets next week.
   
• Press: Bench Press Pinky on Ring went to 80kgs these went well need to develope the tris 
   
• Pull: Sumo speed pulls @ 110kgs, 45,44,44,48,51,48. Got to remeber what change I made after the second .44ms
   
• Quote for the Week:
  
  "Keep your blood clean, your body lean, and your mind sharp"
  
  -Henry Rollins
   

OB1