Beaten Paths are For Beaten Men

[Old Bull]

Wednesday 5th December

Prehab

Adductors/Abductors Purple

1 x 20 x 2 Sets

Dynamic Ab Crunch Green Band

8 x 5 Second holds x 2 Sets

Hip/Psaos Strech

1 x 15 Seconds x 2 Sets

DCs

1 x 15 x 3 Sets

Shoulder Stretch

1 x 30 Seconds x 3 Sets

Squats

5x 20kg

5 x 40kg

5 x 80kg

3 x 100kg

3 x 120kg

Squats Old Centurion

3 x 140kg Straps Down

3 x 160kg " "

3 x 180kg Straps Up

3 x 200kg Gazza Influence

3 x 210kg

Seated Good Mornings

5 x 60kg

5 x 80kg

5 x 100kg

3 x 120kg

Kneeling Squats

5 x 100kg

5 x 140kg

5 x 180kg

Reverse Hypers

6 x 70kg

6 x 100kg

6 x 120kg

GHRs

1 x 10 x 2 Sets

Comments:

Started not that hot, but ended up a pretty solid workout.

Was going for a rep out on 200kg but some one cut it short, still the good side to that was I tripled 210kg Thanks Gazza Seated GMs were 20kg from the last time I cycled them.

So no more of suit work in normal squats, might hit the back for the next 3 weeks, maybe GoodMorning Squats, Dimmels, Zerchers or something.

OB 8)

[Old Bull]

Thursday 6th December

Sled Drag 100kg

1 x 100 Steps x 2 Sets

DB Side Bends

10 x 75lb

10 x 85lb

10 x 95lb

Hungarian Blaster 25kgs

1 x 10 x Swings x 2 Sets

Tyre Flip 230kgs

1 x 5 Flips x 5 Sets

Comments:

Not a bad shunt, Flips are getting better, and the sled well more hips with longer steps.

OB 8)

[Old Bull]

Friday 7th December

Prehab

Isometric Press Up Holds

1 x 30 Seconds x 2 Sets

Scapular Press Ups

1 x 15 x 2 Sets

DCs

1 x 15 x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

DB Bench

8 x 40lb

8 x 50lb

8 x 60lb

8 x 70lb

Speed Bench Purple Band

2 x 3 x 20kg

2 x 3 x 30kg

2 x 3 x 40kg

2 x 3 x 50kg x 5 Sets

1 Board Bench Press

3 x 60kg

3 x 70kg

3 x 80kg

3 x 90kg

3 x 100kg

2 x 110kg

Masons

15 x 100lb

15 x 120lb

15 x 140lb

Face Pulls Chains

15 x 110lb

15 x 120lb

15 x 130lb

Comments:

Not a well committed workout had about 5-6 of the guys having a deadlift competition a week out from the open Top was nate 275ish at 100kg, pala dog 240 at 90kg, couple of the 110s doing 240 and 125s doing 235.

Just see how they go next week.

Was actually good just mucking around, shoulder was a bit tight from squats on Wednesday.

OB 8)

[Old Bull]

Saturday 8th December

Prehab

Hip/Psoas

1 x 15 Seconds x 2 Sets

DCs

1 x 15 x 2 Sets

Speed Deads 2 x Purple Band

3 x 60kg

3 x 75kg

3 x 90kg

3 x 105kg

3 x 120kg x 6 Sets

Deads from Floor

1 x 120kg

1 x 135kg

1 x 150kg

1 x 160kg

1 x 170kg

1 x 180kg

High Pulls 12" Box

3 x 100kg

3 x 130kg x 5 Sets

3 x 140kg

Reverse Hypers

8 x 70kg x 3 Sets

Comments:

Happy with this workout have been trialling a different attack on the deadlift, It has its merits but I do not think I will be able to use till about the Nationals or maybe the Oceanias. Used it in the singles and 180 was about as far as I could go with this technique, as form started to suffer.

OB 8)

[Old Bull]

Monday 10th December

Prehab

Rotators Minis

1 x 20 x 2 Sets

Scapular Press Ups

1 x 15 x 2 Sets

DCs

1 x 15 x 2 Sets

DB Bench Press

8 x 40lb

8 x 55lb

8 x 70lb

8 x 85lb

Bench Press

10 x 20kg

5 x 40kg

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

3 x 100kg

3 Board Bench Press

3 x 100kg

3 x 110kg

3 x 120kg

Masons

15 x 100lb x 2 Sets

Face Pulls Chains

15 x 100lb x 2 Sets

Comments:

Workout was cut sort of short, did 5 shirt sessions today last workouts for a lot of The House members before the Bledisbro. So this week might be a non event as far as my workouts go.

OB 8)

[Old Bull]

Wednesday 11th December

Prehab

Pull Down Abs

10 x 40kg x 2 Sets

DCs

1 x 15 x 2 Sets

Adductors Purple

1 x 20 x 3 Sets

Shoulder/Pec Stretch

1 x 30 Seconds x 3 Sets

Squats

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

3 x 100kg

3 x 120kg

Squats Centurion Old Bottom Only

3 x 140kg

3 x 160kg

3 x 180kg Stopped

Reverse Hypers

10 x 70kg x 3 Sets

GHRs

1 x 10 x 3 Sets

Comments:

Last weeks injury is still playing up could not control the weight on my back, so stopped before it got worse.

OB 8)

[Old Bull]

Tuesday 18th September

Prehab

Scapular Press Ups

1 x 15 x 2 Sets

DCs

1 x 15 x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

Bench Press

10 x 20kg

5 x 40kg

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

3 x 100kg

1 x 105kg Slid on bench?

Bench Press 4 Board

5 x 100kg

5 x 110kg

5 x 120kg

5 x 130kg

3 x 135kg

3 x 140kg

Face Pulls Chains

15 x 100lb

15 x 120lb

Masons

15 x 100lb

15 x 120lb

Lat Pulls Parallel Grip

10 x 50kg

10 x 60kg

Hammers

10 x 30lb

10 x 35lb

Comments:

First reasonable workout for 2 weeks, what with the BBro and getting guys ready, not enough time to train. Was good could class it as a deloading phase.

OB

[Old Bull]

Wednesday 19th December

Prehab

Pull Down Abs Straps

15 x 40kg x 2 Sets

DCs

1 x 15 x 2 Sets

Shoulder/Pec Stretch

1 x 30 Seconds x2 Sets

Adductors Purple

1 x 20 x 2 Sets

Box Squats Super Wide Parallel

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

5 x 140kg Shoulder #$@%&*^!!!!

Pause Squats 3 Second Count

5 x 100kg

5 x 110kg

5 x 120kg

Pull Throughs

10 x 100lb

10 x 120lb

10 x 130lb

Reverse Hypers

8 x 70kg

8 x 100kg

8 x 120kg

Comments:

Having a few issues with the Adductors, (and as a good powerlifter does just go wide) I will do a 3 week cycle of Super wide boxes just under the width of the platform 1200mm.

Paying for it today, shoulder still is a issue when weight comes on so I will not push it over the Christmas Break.

OB

[jono]

Old Bull still cranking it out :grin: great to see man!! :twisted: :twisted:

Guess what? i am getting married soon :grin:

[Old Bull]

Old Bull still cranking it out :grin: great to see man!! :twisted: :twisted:

Guess what? i am getting married soon :grin:

Hey Jono,

Yep, got to keep the young guys honest. :nod:

Congratulations jono, could not have happened to a nicer guy. Thats something good to look forward to in the New Year.

You still thinking about heading overseas for a working holiday or maybe now a Honeymoon.

Be Safe My Friend

OB

[Old Bull]

Speed Chest

Friday 21st December

Prehab

Pull Aparts Minis

1 x 20 x 2 Sets

DCs

1 x 15 x 2 Sets

Scapular Press Ups

1 x 15 x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

Speed Bench Press

10 x 20kg

3 x 40kg x 2

3 x 50kg x 2

3 x 60kg x 2 x 6 Sets

Bench

3 x 80kg

3 x 80kg

5 x 100kg

Masons

15 x 100lb

15 x 120lb

15 x 140lb

Face Pulls Chains

15 x 100lb

15 x 120lb

15 x 130lb

Comments:

Training has been a bit up and down, comp time, festive stuff. So just trying to keep in touch, nothing to heavy or to intense, will wait till next week to start the new year.

OB

[Pseudonym]

Guess what? i am getting married soon :grin:

Sooo... How much does she squat? :grin:

Congratulations man!

[Old Bull]

Saturday 22nd December

Prehab

Pull Down Abs

13 x 40kg x 2 Sets

Hip Flexor/Psaos

1 x 15 Seconds x 2 Sets

Speed Deads

3 x 70lg

3 x 85kg

3 x 100kg

2 x 115kg

1 x 130kg x 6 Sets

High Pulls Shrug at Top 9" Box

3 x 130kg x 6 Sets

Reverse Hypers

8 x 70kg

8 x 100kg

8 x 120kg

Comments:

Just keeping in touch over the break, speed work was fast and explosive will have to time the next session.

OB

[Old Bull]

Wednesday 26th December

Prehab

Pull Down Abs

13 x 40kg x 2 Sets

DCs

1 x 15 x 2 Sets

Adductors Purple

1 x 20 x 2 Sets

Shoulder/Pec Stretch

1 x 30 Seconds x 4 Sets

Wide Stance Box Squats

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

5 x 140kg

Pause Squats

5 x 100kg

5 x 110kg

Front Squat

5 x 40kg

5 x 50kg

5 x 60kg

Romanians

5 x 100kg

5 x 115kg

5 x 130kg

Reverse Hypers

8 x 70kg

8 x 100kg

8 x 120kg

Comments:

Started sort of slow but ended up pretty good. A few weak areas front squat????

OB 8)

[Old Bull]

Friday 28th December

Prehab

Rotators Minis

1 x 20 x 2 Sets

DCs

1 x 15 x 2 Sets

Pull Down Abs

13 x 40kg x 2 Sets

Speed Bench + 17.5kg Chains

2 x 3 x 20kg

2 x 3 x 40kg

2 x 3 x 50kg

2 x 3 x 60kg x 3 Sets

2 x 3 x 60kg x 3 Sets + Extra Chain

Close Grip Bench Press

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

4 x 100kg

Masons

13 x 100lb x 3 Sets

Face Pulls

15 x 100lb

15 x 120lb x 2 Sets

Comments:

Nice and easy, have not done Close Grip for a while, that was pretty good. Slight twinge in the shoulder but felt better after.

Have to work on my Arch I have the A at the moment, so 3 letters to go.

OB

[Old Bull]

Saturday 29th December

Pull Down Abs

13 x 40kg x 2 Sets

DCs

1 x 15 x 3 Sets

Speed Deads

3 x 70kg

3 x 85kg

3 100kg

3 x 115kg

2 x 140kg x 6 Sets

RDL Static Pause 3 Seconds

3 x 100kg x 4 Sets

High Pulls with Shrug off 9" Boxes

3 x 140kg x 5 Sets

Reverse Hypers

6 x 100kg x 3 Sets

Comments:

A better session to end the week, pulls were very fast, RDL Statics were interesting and a good weight to start. Pulls from boxes were fast so I will up the weight 10kg and go down 3" at the next session.

OB 8)

[Old Bull]

Monday 31st December

DB Bench Press

8 x 40lb

8 x 60lb

8 x 80lb

2 Board Bench Press

5 x 40kg

5 x 60kg

5 x 75kg

5 x 82.5kg

3 x 100kg

3 x 110kg

3 x 120kg

DB Incline Hammer Curls

10 x 20lb

10 x 25lb x 2 Sets

Masons

12 x 100lb x 3 Sets

Face Pulls Chains

15 x 100lb x 3 Sets

Comments:

Well this was a could be workout, could I be bothered doing it, so rang The Beast for the Last Train of the year.

Turned out alright a little PB on the 2 Board, taken a while to get that up about a year. So a good end to 2007.

"SFB" Short Fast and Brutal

OB 8)

[Old Bull]

Wednesday 2nd January

Prehab

Pull Down Abs

13 x 40kg

13 x 45kg

DCs

1 x 15 x 4 Sets

Pec/Shoulder Stretch

1 x 30 Seconds x 4 Sets

Adductors Purple

1 x 20 x 2 Sets

Wide Stance Box Squats 1" Above Parallel

10 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

5 x 140kg

5 x 160kg

Front Squats

5 x 50kg

5 x 60kg

5 x 70kg

Romanians

5 x 100kg

5 x 120kg

5 x 140kg

Reverse Hypers

8 x 100kg x 3 Sets

Comments:

Settled into the wide stance alot better this week, could grip the bar properly at 140. Struggled on the 5th rep at 160, well sort of slow coming up, will just have to get more explosive on the 4th and 5th reps. Just starting to tire, will put GPP back in next week as it shows now.

Adductors have been getting a hammering from this :clap:

OB 8)

[deegee]

good to see you going hard through the holiday break nice work

[Old Bull]

good to see you going hard through the holiday break nice work

Cheers D,

Learnt a couple of years back not to take a break over xmas new year, but to just keep in touch. Makes it easier to get back into the swing of things.

Happy New Year

OB

[Old Bull]

Prehab

Pull Down Abs

13 x 40kg

13 x 45kg

Rotators Minis

1 x 20 x 2 Sets

DCs

1 x 15 x 2 Sets

Speed Bench + 17.5kgs Chains

10 x 20kg

5 x 20kg + Chains

2 x 3 x 30kg

2 x 3 x 40kg

2 x 3 x 50kg

2 x 3 x 60kg x 5 Sets

Close Grip Bench Press

5 x 70kg

5 x 80kg

5 x 90kg

5 x 100kg

Masons

12 x 100lb

12 x 110lb

12 x 120lb

Face Pulls Chains

12 x 100lb

12 x 120lb

12 x 140lb

Comments:

Started speed warm up sets at a lighter weight 30kg, worked well 60kg was a lot faster than last week.

Close grip was better did not slide on the bench as I usually do on the last rep. :oops:

Might be the last week of mini workouts, comp season is about to start. :clap:

OB 8)

[Old Bull]

Prehab

Pull Down Abs

13 x 40kg

13 x 45kg

DCs

1 x 15 x 2 Sets

Hip Flexor/Psaos Stretch

1 x 15 Seconds

Speed Deads

3 x 70kg

3 x 90kg

3 x 110kg

3 x 130kg

2 x 140kg x 6 Sets

RDLs Static Pause 3 Seconds

3 x 100kg

3 x 110kg

3 x 120kg

High Pulls/Shrug 6" Box

3 x 140kg x 3 Sets

3 x 150kg x 3 Sets

Reverse Hypers

8 x 100kg x 3 Sets

Comments:

Pretty good training session, speed work was ok, will warm up a bit faster, so the work sets are firing at the beginning not half way through.

Statics are a mission but once I get to around 170 180 the benefits will show.

High pulls are, form wise getting better.

OB 8)

[Old Bull]

Prehab

Rotator's Minis

1 x 20 x 2 Sets

DCs

1 x 15 x 2 Sets

Dynamic Ab Crunch Green Band

8 x 5 Second Holds x 2 Sets

DB Bench

8 x 40lb

8 x 60lb

8 x 80lb

Floor Press

5 x 40kg

5 x 55kg

5 x 70kg

5 x 85kg

5 x 100kg

Bench Press 1 Board

3 x 40kg

3 x 60kg

3 x 70kg

3 x 80kg

3 x 90kg

3 x 100kg

3 x 110kg

Incline Hammer Curls

10 x 20lb

10 x 25lb

10 x 30lb

Masons

15 x 110lb

15 x 120lb

Face Pulls Bar

15 x 30kg x 2 Sets

Comments:

A good session, floor and 1 boards were tidy and solid. No aggravation in shoulder so it could be a good year.

OB 8)

[Old Bull]

Sled Drag Upper Body

Front/Rear Raise Dragging 15kgs

1 x 20 Meters x 2 Sets

Medium Grip Chest Press Dragging 15kgs

1 x 20 Meters

Rear Chest Flyes Dragging 15kgs

1 x 20 Meters

Scapular Pull Downs

15 x 45kg x 2 Sets

Bent Over Rear Delt Raise

15 x 20lb x 2 Sets

Arch Work 85mm Pipe

1 x 20 Seconds x 4 Sets

Comments:

Going to work on a few things over the next 6 months in my XWOs/Rehab for the Upper Body.

Want my arch up seems to have lost it the last 4 months, down to the 85mm pipe :madman:

Want my shoulder at a 97.5-100% by the Oceania's, so a fair amount of flexibility and strengthening will be going on. This will also have a bearing on my Squat going up.

OB 8)

[Old Bull]

Prehab

Dynamic Ab Crunch Green

8 x 5 Second Holds x 2 Sets

Adductors Purple

1 x 20 x 2 Sets

DCs

1 x 15 x 4 Sets

Pec/Shoulder Stretch

1 x 20 Seconds x 4 Sets

Wide Stance Box Squats Parallel

8 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

5 x 140kg

Front Squats

5 x 60kg

5 x 70kg

5 x 80kg

Romanians

5 x 100kg

5 x 120kg

5 x 140kg

Reverse Hypers

8 x 100kg x 3 Sets

Comments:

Did not push the weight today on the Boxes but upped it on the Front. Thats going to take some getting use to.

Have to work on this shoulder issue and make it a priority, it looks like it will hold me back quite a bit if it is not sorted now.

OB 8)

"Keeping The Young Bulls Honest."