Beaten Paths are For Beaten Men

[Old Bull]

Sled Drag 100kgs

1 x 75 Steps x 2 Sets

Hungarian Blaster 25kgs

1 x 10 Swings x 2 Sets

Side Plank

1 x 25 Seconds x 2 Sets

GHR

1 x 10 x 2 Sets

Fat Bar Grip Holds 12 Seconds

1 x 40kg

1 x 45kg

1 x 50kg

Comments:

GHR was tuff, same as the Sled. Good to throw in more GPP sessions.

OB

[poos_n_wees]

After I picked myself up off the floor and had CPR it ended up being a good workout.

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 2 Sets

DCs

1 x 26 x 2 Sets

Leg Raise

1 x 12 x 2 Sets

Funky Chickens

12 x 10lb x 2 Sets

Incline Bench Press

10 x 20kg

10 x 40kg

10 x 50kg

10 x 55kg

5 x 60kg

Speed Bench + 35kg Chains

2 x 3 x 30kg

2 x 3 x 40kg

2 x 3 x 50kg x 4 Sets

Medicine Ball Throws

1 x 10 x 3 Sets

Siders LPDs

Medium Grip LPDs

6 x 50kg x 2 Sets

6 x 60kg x 2 Sets

Reverse Grip LPDs

6 x 60kg x 4 Sets

Parallel Grip LPDs

6 x 60kg x 4 Sets

Super Wide Grip LPDs

6 x 60kg x 4 Sets

Quad Set

Chest Supported Row

10 x 20kg x 3 Sets

Masons

10 x 150lb x 3 Sets

Hammer Curls

12 x 35lb x 3 Sets

DB Side Lateral Raise

12 x 15lb x 3 Sets

Tri Set

Seated Row

10 x 70kg x 3 Sets

Chain Upright Rows

8 x 90lb x 3 Sets

Trap Bar Shrugs

8 x 80kg x 3 Sets

Comments:

Medic Alert.

Quick turn around on the Quad and Tri, put the heart rate up quite a few notches. Would have lost a kilo or two

OB

[Old Bull]

After I picked myself up off the floor and had CPR it ended up being a good workout.

Hey P,

Do not know if it was worse today than the other day

Comments:

Medic Alert.

Quick turn around on the Quad and Tri, put the heart rate up quite a few notches. Would have lost a kilo or two

[Old Bull]

Prehab

Adductors Purple

1 x 20 x 2 Sets

Dynamic Ab Crunch Green Band

8 x 5 Second Holds x 2 Sets

DCs

1 x 28 x 4 Sets

Speed Box Squats 14"

5 x 20kg

5 x 40kg

5 x 60kg

4 x 80kg

3 x 100kg x 6 Sets

Front Squats

5 x 60kg x 3 Sets

Speed Deadlifts

3 x 70kg

3 x 100kg

3 x 130kg x 4 Sets

Deadlift Singles

1 x 140kg

1 x 150kg

1 x 160kg

1 x 170kg

1 x 180kg

Deadlift Pulls 12" Box

3 x 120kg

3 x 135kg

3 x 150kg

3 x 165kg

3 x 180kg

Reverse Hypers

8 x 75kgs x 3 Sets

Comments:

Well a pretty resonable speed session, squats were a bit off have not them fast for a while, not quite explosive enough off the box something to work on.

Pulls were a bit tighter used conventional grip, happy with those still a bit in reserve there. Back is going quite well with not using a belt on Deadlift training.

OB

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 2 Sets

DCs

1 x 18 x 2 Sets

Cuban Press

Bar x 8 x 2 Sets

Leg Raise

1 x 12 x 2 Sets

Decline Bench Press

8 x 20kg

8 x 40kg

8 x 60kg

8 x 70kg

8 x 80kg

8 x 90kg

8 x 100kg

Bench Press

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

5 x 100kg

10 x 80kg x 2 Sets

Medium Grip 3 Board Bench Press

5 x 90kg

5 x 100kg x 2 Sets

Medium Grip 4 Board Bench Press

5 x 110kg

Masons

10 x 150lb x 3 Sets

Trap Bar Shrugs

10 x 80kg x 3 Sets

Bent Over Lateral Raise

10 x 15lb x 3 Sets

Comments:

One quick way to blow out your tris is to do the first two exercises, mine went on the 3 board tried to go 4 board nobody home.

Pretty tough but good.

OB

[Old Bull]

Sled Drag Upper Body

Front Raise Dragging 20kg

1 x 40 Meters

Medium Grip Chest Press Dragging 20kg

1 x 20 Meters x 2 Sets

Rear Chest Flyes Dragging 20kg

1 x 20 Meters x 2 Sets

Scapula Pull Downs

10 x 60kg x 2 Sets

Arch Work 110mm Pipe

1 x 20 Seconds x 4 Sets

Blast Chain Static Holds

1 x 40 Seconds x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

Comments:

Upped the weight felt not to bad, arch work is getting there slowly.

OB

[Old Bull]

Prehab

DB Side Bends

10 x 95lb x 2 Sets

DCs

1 x 28 x 4 Sets

Adductors Purple

1 x 20 x 2 Sets

Leg Ext

12 x 5 1/2 Plates x 2 Sets

GHRs

1 x 10 x 2 Sets

Box Squats 1' Above Parallel

5 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

5 x 140kg x 3 Sets

Good Mornings

5 x 60kg

5 x 75kg

5 x 90kg

5 x 105kg

5 x 120kg

DB Rows

8 x 90lb x 3 Sets

Green Band Leg Curls

1 x 12 x 3 Sets

Reverse Hypers

10 x 60kg x 3 Sets

Comments:

Well squats were a bit easier, my shoulder work has helped in my hand spacing being closer. Last year 180kgs before I could get my hands in, now it is at a 120.

Conditioning is starting to give its benefit's which is about time.

OB

[Old Bull]

Prehab

Dynamic Ab Crunch Green Band

1 x 5 Second Holds x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

Pull Aparts Minis

1 x 20 x 2 Sets

Incline Bench Press

5 x 20kg

5 x 40kg

5 x 60kg x 4 Sets

4 Board Bench Press

6 x 40kg

6 x 60kg

6 x 80kg

6 x 100kg

6 x 110kg

6 x 120kg

8 x 130kg

Siders LPDs

Medium Grip LPDs

6 x 60kg x 4 Sets

Reverse Grip LPDs

6 x 60kg x 4 Sets

Parallel Grip LPDs

6 x 60kg x 4 Sets

Super Wide Grip LPDs

6 x 60kg x 4 Sets

Power Clean And Press

5 x 40kg x 3 Sets

Face Pulls Chains

12 x 100lb x 3 Sets

Ezy Bar Curls

10 x 35kg x 3 Sets

Comments:

Had a miss fire on the Close grip today, do not know what happened, but it sucked.

Siders really hit the spot too, not much left for the Cleans.

OB

[Old Bull]

Prehab

DCs

1 x 30 x 2 Sets

Leg Raise

1 x 12 x 2 Sets

GHRs

1 x 10 x 2 Sets

Deads

3 x 70kg x 2 Sets

3 x 95kg x 2 Sets

% Speed Deads

50% 1 x 110kg x 4 Sets

55% 1 x 120kg x 4 Sets

60% 1 x 132.5kg x 4 Sets

65% 1 x 142.5kg x 4 Sets

70% 1 x 155kg x 4 Sets

High Pulls with Shrug 12" Box

3 x 140kg

3 x 150kg

3 x 160kg

3 x 170kg x 2 Sets

RDL Pause Pulls 3 Seconds

3 x 100kg

3 x 110kg

3 x 120kg

Static Rack Good Mornings

5 x 60kg

5 x 80kg

5 x 90kg

Reverse Hypers

10 x 50kg x 3 Sets

Comments:

Good workout back got warm by the time I got to the Pause Pulls, but everything seemed on track. Will know tomorrow what the feeling is like around my back.

OB

[Old Bull]

Sled Drag 100kgs

1 x 75 Steps x 2 Sets

Reverse Hypers

8 x 100kg x 2 Sets

GHRs

1 x 10 x 2 Sets

One Arm DB Rows

8 x 90lb x 2 Sets

DB Side Bends

10 x 95lb x 2 Sets

Comments:

Just a quick workout, got the heart rate going. I am going to aim for a few weak-points in these XWOs over next 3 Months or so. Just a couple of areas I want to tidy up.

OB

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 2 Sets

DCs

1 x 30 x 2 Sets

Blast Chain Static Bridge

1 x 40 Seconds x 2 Sets

Cuban Press

Bar x 10 x 2 Sets

Bench Press

5 x 20kg x 2 Sets

5 x 40kg

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

3 x 100kg

2 x 110kg

2 Board Bench Press

5 x 80kg

5 x 90kg

5 x 100kg

6 x 110kg

Quad Set

Chest Supported Row

10 x 20kg x 3 Sets

Masons

15 x 100lb

15 x 120lb

15 x 150lb

Face Pulls Chains

12 x 100lb

12 x 110lb

12 x 120lb

DB Side Lat Raise

12 x 15lb x 3 Sets

Comments:

First week of deloading so only 2 Main exercises and not so hard on the supplementaries.

Felt OK but still a sweat up.

OB

[Old Bull]

Sled Drag Upper Body

Front Raise Dragging 20kg

1 x 40 Meters

Medium Grip Chest Press Dragging 20kg

1 x 20 Meters x 2 Sets

Medium Grip Chest Press Dragging 20kg

1 x 20 Meters x 2 Sets

Scapula Pull Downs

10 x 60kg x 2 Sets

Arch Work 110mm Pipe

1 x 20 Seconds x 4 Sets

Blast Chain Static Holds

1 x 40 Seconds x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

Comments:

Had a training buddy so rests were a bit longer than normal. 110mm pipe is getting better, should become comfortable in a few weeks I hope!!!

OB

[Old Bull]

Deload Legs

Prehab

DCs

1 x 26 x 5 Sets

Dynamic Ab Crunch Green Band 5 second Holds

1 x 8 x 3 Sets

Adductors Purple

1 x 20 x 3 Sets

Leg Ext

10 x 6.5 Plates x 3 Sets

Standing Leg Curl

10 x 15kg x 3 Sets

Squats

5 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

3 x 140kg

3 x 150kg

GoodMornings

8 x 80kg x 3 Sets

GHRs

1 x 10 x 3 Sets

Reverse Hypers

8 x 100kg x 3 Sets

Comments:

Good easy sort of workout, Squats feel better have been test running new shoes Verdict still out.

Lightened day on the Assists.

OB

[Old Bull]

Sled Drag 100kgs

1 x 80 Steps x 2 sets

Reverse Hypers Long Straps

8 x 100kgs x 2 Sets

GHRs

1 x 12 x 2 Sets

DB Side Bends

10 x 95lb x 2 sets

DB Farmers Walk 100kgs

1 x 40 Meters x 2 Sets

Comments:

Used Longer Straps on the Reverse Hyper wanted to hit higher up in my back worked!!!!.

Farmers Walk: was a wake up call, have not done these for a while ouch!!

OB

"Keeping The Young Bulls Honest."

[Old Bull]

Prehab

DCs

1 x 20 x 2 Sets

Cuban Press Bar

1 x 12 x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

Blast Chain Bridges

1 x 40 seconds x 2 sets

Speed Bench

5 x 20kg x 2

3 x 30kg x 2

3 x 40kg x 2

3 x 50kg x 2

3 x 60kg x 2

3 x 70kg x 2 x 4 Sets

Siders LPDs

Medium Grip

5 x 70kg x 4 Sets

Reverse Grip

5 x 70kg x 4 Sets

Parallel Grip

5 x 70kg x 4 Sets

Super Wide Grip

5 x 70kg x 4 Sets

Face Pulls Chains

12 x 100lb

12 x 110lb

12 x 120lb

Comments:

Good quick workout, bit of a sweat up at the end but all good

OB

[Old Bull]

Prehab

GHRs

1 x 10 x 2 Sets

Abdominal Fall Out with Blast Chains

1 x 8 x 2 Sets

Speed Deads 2 x Purple Bands

3 x 70kg

3 x 90kg

2 x 110kg

1 x 120kg x 10 Sets

RDL Pause Pulls 3 Seconds

3 x 100kg

3 x 115kg

3 x 130kg

High Pulls 9" Boxes

3 x 140kg

3 x 155kg

3 x 170kg

Reverse Hypers

10 x 70kg x 3 Sets

Comments:

Good light day under an hour plenty of sweat. RDL Pauses were touchy touchy but these are improving. Blast Chain Fall Outs were nasty as

OB

[Jasthace]

we are also looking at tidying up our nutrition side of things "CLEAN". Which will help us with recovery and better training

What DOES your post workout meal look like?

I must say, I really admire your determination in working through such tough injuries. :nod:

[Old Bull]

we are also looking at tidying up our nutrition side of things "CLEAN". Which will help us with recovery and better training

What DOES your post workout meal look like?

Hey J,

It depends on my training times if I have finished before a scheduled feeding time then I will have a Post Workout shake with a 2 to 1 Carbs to Protien ratio, if I want to up the carbs I will throw 20 -30 grams of dextrose into it. (Depending on how long the training was "Volume") If it is at a feeding time then baked potatoes or kumara are my main choice.

PW Shake

Cup of Ice

Protien Powder

3 Table Spoons Yoghurt

2 of Cottage Cheese

Banana or Berries

Mixed nuts

Oatmeal 1/3 cup

Dextrose Maybe

I must say, I really admire your determination in working through such tough injuries. :nod:

Thanks Jasthace,

But I am no different to anyone else that works through injuries. I just do not want to take the time off and lose what I have worked hard to gain.

Competitive PLs and Olys on the average have 4 major injuries in every 1000 hours of training, and a heap of minors. Just luck of the draw and how hard you are pushing. Heres an article might be of interest.

http://www.powerhousegym.co.nz/articles ... juries.pdf

Cheers

OB

[Old Bull]

Monday 10th March

Prehab

DCs

1 x 20 x 3 Sets

Roatators Minis

1 x 20 x 3 Sets

Pull Aparts Minis

1 x 20 x 3 Sets

Blast Chain Static Bridge

1 x 40 Seconds x 3 Sets

Close Grip Incline

5 x 20kg

5 x 40kg

5 x 50kg

5 x 60kg

5 x 70kg

3 x 80kg

Bench Press

3 x 80kg

3 x 90kg

3 x 100kg

1 x 110kg? :evil:

3 Board Bench Press

5 x 100kg

5 x 110kg

5 x 120kg

5 x 130kg

Trap Bar Shrugs

10 x 80kg x 3 Sets

Face Pulls Bar

12 x 30kg x 3 Sets

Masons

15 x 150lb x 3 Sets

Hammer Curls

12 x 35lb x 3 Sets

Comments:

Happy with close grip, but lost it on the last set of bench.

OB

[Old Bull]

Sled Drag Upper Body

Front Raise Dragging 20kg

1 x 40 Meters

Medium Grip Chest Press Dragging 20kg

1 x 20 Meters x 2 Sets

Medium Grip Chest Press Dragging 20kg

1 x 20 Meters x 2 Sets

Scapula Pull Downs

10 x 60kg x 2 Sets

Arch Work 110mm Pipe

1 x 20 Seconds x 4 Sets

Blast Chain Abdominal Fall Downs

1 x 10 x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

Comments:

Sled work is getting better so might up the weight next week by 5kgs, Blast Chain abs is tough.

Arch work is getting easier which is about time!

OB

[Old Bull]

Prehab

DCs

1 x 20 x 4 Sets

Dynamic Ab Crunch Green Band

8 x 5 Second Holds x 3 Sets

Leg Ext

12 x 5.5 Plates x 3 Sets

Standing Leg Curl

10 x 15kg x 3 Sets

Adductors Purple

1 x 20 x 3 Sets

Box Squats 1' Above Parallel

5 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

5 x 135kg

3 x 150kg

3 x 160kg

DeadLifts

1 x 110kg

1 x 130kg

1 x 140kg

1 x 150kg

1 x 160kg

1 x 170kg

1 x 180kg

GHRs

1 x 10 x 3 Sets

Reverse Hypers

8 x 70kg

8 x 100kg x 2 Sets

Comments:

Pretty happy with how the deads are going without a belt, core work has helped heaps. First time with a bit of weight on the back, that was interesting.

Good short session.

OB

[Old Bull]

Prehab

Blast Chain Abdominal Fall Outs

1 x 8 x 2 Sets

DCs

1 x 20 x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

Wall Shoulder Stretch

1 x 10 Seconds x 2 Sets

Speed Bench

2 x 3 x 20kg

2 x 3 x 30kg

2 x 3 x 40kg

2 x 3 x 50kg

2 x 3 x 60kg

2 x 3 x 70kg x 4 Sets 2 Grips

2 Board Bench Press

5 x 90kg

5 x 100kg

5 x 110kg

5 x 115kg

Fire Alarm

Comments:

Workout cut short due to flooding upstairs fire alarm on for ages, :evil: well till fire brigade arrived to turn it off. :clap:

OB

[Old Bull]

Monday 17th March

Prehab

Blast Chain Abdominal Fall Outs

1 x 8 x 2 Sets

DCs

1 x 20 x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

Floor Press 1.25kg on right side

8 x 20kg

8 x 40kg

8 x 60kg

8 x 70kg

8 x 80kg x 3 Sets Paused

3 Board Bench Press

8 x 90kg

8 x 100kg

8 x 105kg

Bent Over Rows Bench Grip

10 x 60kg

10 x 72.5kg

10 x 85kg

Masons

12 x 150lb x 3 Sets

DB Side Raise

12 x 30lb x 3 Sets

Trap Bar Shrugs

8 x 120kg x 3 Sets

Face Pulls

12 x 120lb x 3 Sets

One Arm DB Shoulder Press

8 x 30lb x 3 Sets

Comments:

Thought we had got away from the high reps, my mistake!!!

[Old Bull]

Sled Drag Upper Body

Front Raise Dragging 25kg

1 x 40 Meters

Medium Grip Chest Press Dragging 25kg

1 x 20 Meters x 2 Sets

Medium Grip Chest Press Dragging 25kg

1 x 20 Meters x 2 Sets

Scapula Pull Downs

10 x 60kg x 2 Sets

Arch Work 110mm Pipe

1 x 20 Seconds x 4 Sets

DB Side Bends

8 x 95lb x 2 Sets

Cuban Press

Bar x 12 x 2 Sets

Comments:

Upped the Drag Weight by 5kgs and felt it.