Beaten Paths are For Beaten Men

[Old Bull]

Sled Drag 100kgs1 x 100 Steps x 2 Sets

Land Mine Long Handles

1 x 10 x 2 Sets

Hungarian Blaster 25kgs

1 x 10 Swings x 2 Sets

DB Farmers Walk 100kgs

1 x 40 Metres x 2 Sets

Blast Chain Static Bridge Feet Up On Bench

1 x 30 Seconds x 2 Sets

Hip Stretch

5 Minutes

Comments:

Upped the steps to a 100 on the sled, has taken a little while to get back up to where I was last year. Core work good and got Phil S to work the niggle in my hip. Hopefully a couple more sessions will bring it right, before the CDs

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 2 Sets

Shoulder Stretch

1 x 10 Seconds x 2 Sets

Funky Chickens

12 x 15lb x 2 Sets

DB Bench Press

8 x 50lb

8 x 60lb

8 x 70lb

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 3 Sets 3 grips

Shirt Old 48

3 Board 5 x 100kg

2 Board 5 x 110kg

1 Board 5 x 120kg

Chest 3 x 130kg

SuperSets

Medium Grip LPDs

8 x 70kg x 3 Sets

Bent Over Masons

12 x 150lb x 3 Sets

Reverse Grip LPDs

8 x 70kg x 3 Sets

Over Head Rope Tri Ext

10 x 100lb x 3 Sets

Wide Grip LPDs

8 x 70kg x 3 Sets

Close Grip Bench Press Knees Up

10 x 60kg x 3 Sets

Comments:

Bit sluggish today, speed was so so, shirt was the same. Good to get back to afternoon training.

[Old Bull]

Prehab

DCs

1 x 20 x 4 Sets

Adductors Purple

1 x 20 x 3 Sets

Squats

5 x 20kg

5 x 40kg

5 x 60kg

3 x 80kg

3 x 100kg

3 x 120kg

3 x 140kg

Squats Old Centurion Suit

3 x 160kg Straps Down

2 x 180kg Close

1 x 180kg Below

Deadlift

3 x 70kg

3 x 120kg

3 x 140kg

Deads Old Centurion

1 x 160kg

1 x 170kg

1 x 180kg

1 x 190kg Stopped Hip twinge

Reverse Hypers

10 x 100kg x 3 Sets

GHRs

1 x 10 x 3 Sets

Comments:

Put in a suit session only one more before CDs wanted to see what I would get to parallel. Only put it on last week, we have not done the work this year for banging things. 180-190 looks ok, just go up to openers next week maybe do one lift in each at the CDs.

Hip played up in the deads so stopped at 190 iced and some stretching. I will get Phil S to move it a bit, keep work light and see what happens on the day was looking at the Master's II CD record might have to wait.

[Old Bull]

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Blast Chain Abs

1 x 10 x 3 Sets

Hungarian Blaster 20kgs

1 x 8 Swings x 2 Sets

Reverse Hypers

8 x 100kgs x 2 Sets

Hip Stretch

1 x 15 Seconds x 4 Sets

Comments:

Hip was really sore after yesterdays deads, lot of ice and stretching. Struggled to bend, but this morning things were a lot better, but still could not bend much. So will put a bit more sleds and hip work before the comp.

[Old Bull]

PrehabRotators Minis

1 x 20 x 2 Sets

Funky Chickens

12 x 15lb x 2 Sets

Pull Aparts Purple

1 x 20 x 2 Sets

Blast Chain Abs

1 x 10 x 2 Sets

Bench Press

10 x 20kg

5 x 40kg

5 x 60kg

5 x 70kg

5 x 80kg

3 x 90kg

Bench Press Old Centurion

3 Board 3 x 100kg

2 Board 3 x 110kg

1 Board 3 x 120kg

Chest 1 x 130kg

Chest 1 x 130kg hit racks

Chest 1 x 130kg missed 2nd

Bench Press 2 Board

3 x 130kg

4 x 130kg

Bench Press

7 x 100kg

SuperSet

Medium Grip LPDs

10 x 70kg x 3 Sets

Bent Over Masons

12 x 150lb x 3 Sets

Quad Set

Face Pulls Bar

12 x 30kg x 3 Sets

Trap Bar Shrugs

10 x 80kg x 3 Sets

Front and Side DB Raise

8 x 15lb x 3 Sets

Hammer Curls

10 x 30lb x 3 Sets

Comments:

Better session than Fridays, to the Chest was a lot tighter. Board work and rep out were good too.

Assists were the usual lots of puffing and sweating.

[Old Bull]

Sled Drag Upper Body

Front Raise Dragging 30kg

1 x 20 Meters x 2 Sets

Medium Grip Chest Press Dragging 30kg

1 x 20 Meters x 2 Sets

Rear Chest Flyes Dragging 30kg

1 x 20 Meters x 2 Sets

Scapula Press Ups

1 x 12 x 2 Sets

Arch Work 110mm Pipe

1 x 20 Seconds x 5 Sets

Leg Raise

1 x 10 x 2 Sets

Comments:

Upped the sled weight by 5kgs all except the chest press were fine. There is about 20 presses in one set, so a slight bit of pain/tiredness came in, will get over it.

[Old Bull]

Prehab

Dynamic Ab Crunch Green Band

1 x 10 x 3 Sets

Adductors Purple

1 x 20 x 3 Sets

Hip Stretch

1 x 20 Seconds x 3 Sets

DCs

1 x 20 x 4 Sets

Squats

5 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

3 x 140kg

Rack Pulls Shin

3 x 100kg

3 x 120kg

3 x 140kg

3 x 160kg

GHRs

1 x 8 x 3 Sets

Reverse Hypers

10 x 100kgs x 3 Sets

Hip Stretch

1 x 20 Seconds x 3 Sets

Comments:

Hip is still tight and bit of pain, but held up on the Squats and I stopped at 160 on the rack. Did not want to push to see what would happen save that for CDs.

Have openers on Friday so today was a more of look see feely workout. Me and pt might try wraps on friday, one week out from comp so might just sellotape them on

Streched hip before and after heaps of anti flamme, can now just about do the shoe laces up

[Old Bull]

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

LandMine Long Handles

1 x 10 x 2 Sets

Hungarian Blaster 20kg

1 x 10 Swings x 2 Sets

Blast Chain Abs

1 x 10 x 3 Sets

Hip Stretch

1 x 30 Seconds x 3 Sets

Comment:

Sled really helps to loosen up my hip, by the time I do the stretches, I have to push it a bit harder, to get the same effect. Abs are getting better on the chains.

[Old Bull]

Prehab

DCs

1 x 20 x 4 Sets

Adductors Purple

1 x 20 x 3 Sets

Hip Stretch

1 x 20 Seconds x 3 Sets

Squats

10 x 20kg

5 x 40kg

5 x 60kg

3 x 80kg

3 x 100kg

2 x 120kg

Squats Old Centurion 46

3 x 140kg Straps Down

2 x 160kg Straps Up

3 x 180kg

1 x 190kg Parallel

Bench Press

5 x 40kg

5 x 60kg

3 x 80kg

Bench Press Shirt Old 48 Fury

3 Board 3 x 100kg

1 Board 3 x 110kg

Chest/Pause 1 x 120kg

Comments:

That was it, Squats well wanted 180 but tad high so 190 it is, Bench 120 is good no pressure. Did not do Deads as the hip is still pretty tight and ugly got 7 days so see what happens then.

[Mike Zero]

What part of the hip, is it hammie/glute or something? Anyway hope it holds up for ya. See ya next Friday.

[Old Bull]

Nah glutes, Gluteus Medius, llium just a bit tender.

Don't hammer too much tomorrow, save something for the CDs

See you next week

[Mike Zero]

Nah glutes, Gluteus Medius, llium just a bit tender.

Don't hammer too much tomorrow, save something for the CDs

See you next week

Soft tissue massage from PT on the cards? :pfft:

Yeah, I'll leave some on the platform, sort of like I did last time. And then try and beat that next week.

[Old Bull]

Soft tissue massage from PT on the cards? :pfft:

I want to survive at least to next week :pray:

[Old Bull]

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Blast Chain Abs

1 x 12 x 4 Sets

Reverse Hypers Long Straps

10 x 100kgs x 2 Sets

Hip Stretch

1 x 20 Seconds x 3 Sets

Soft Tissue Work Foam Roller

1 x 20 Seconds x 4 Sets Hip Area

Comments:

Hopes are not high yet but soft tissue work and other things are making progress on hip. So fingers crossed might be better than 150kg deadlift. :pray:

[Old Bull]

Prehab

DCs

1 x 20 x 2 Sets

Adductors Purple

1 x Two x 2 Sets

Squats

6 x 20kg

6 x 40kg

6 x 60kg

6 x 75kg

6 x 90kg

Bench Press

6 x 20kg

6 x 40kg

6 x 60kg

6 x 70kg

6 x 80kg

GHR

1 x 8 x 3 Sets

Hip Stretch

1 x 25 Seconds x 2 Sets

Anti-Flamme

Hip Rub

Comments:

Just light to get a bit of blood flow. Hip stretch and Ice Packs up to the comp.

[Old Bull]

Went into this comp the most relaxed I have been, possibly because there was no pressure. I Only had to total so the seed was set.

The Plan

190kg Squat

120kg Bench

145kg Dead

Squat

Warm ups and in my mind setting up the comp up played its usual trick underestimate my tiredness.

Went up in 20kg jumps till 140 suit bottom, then 160kg changed opener to 180kg silly move did last warm up at 170kgs.

180 3 Reds to high

190 3 Whites Was suppose to stop here :doh:

200 2 Reds

Bench

Warm ups went well 100 3 Board, 110 1 Board

120 3 Reds Setup and bar dropped a bit

120 3 Whites Was suppose to stop here again :doh:

125 3 Reds Out of the groove in a big way.

Deads

145 was going to be the lift just to total and to protect my hip.

Warming up 30kg jumps then did the last and there was 155 on the bar. So cannot go down so changed the opener to 160

160 3 Whites Suppose to stop :doh:

180 3 Whites as above Sat down and the hip started to twinge so no hero's, put my attempt in and decided to time out.

200 3 Reds Timed myself out give the boys a break

Made a vow I am not going to open on the Squat with anything less than 200, my mate pt, just looked at me after I said I had dropped my opener.

Hip came right by monday night so a bit more work to do on it for the Nationals.

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 2 Sets

DCs

1 x 20 x 2 Sets

Close Grip Incline Bench Press

10 x 20kg

10 x 40kg

10 x 50kg

10 x 60kg x 2 Sets

Bench Press

5 x 40kg

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

LPDs Wide Grip

10 x 60kg x 3 Sets

Bent Over Masons

15 x 150lb x 3 Sets

Hammer Curls

12 x 25lb

12 x 30lb

12 x 35lb

Face Pulls Chains

12 x 100lb

12 x 120lb

10 x 150lb

Comments:

First session after the comp, just a little tightness in the upper back, so a easy light workout to start.

"16 Weeks to Nationals"

Will start GPP and XWOs tomorrow then in 6 weeks SPP. Plan is to get bodyweight, and BF down to a resonable level. :pray:

[Old Bull]

Sled Drag Upper Body

Front Raise Dragging 25kg

1 x 20 Meters x 2 Sets

Medium Grip Chest Press Dragging 25kg

1 x 20 Meters x 2 Sets

Rear Chest Flyes Dragging 25kg

1 x 20 Meters x 2 Sets

Scapula Press Ups

1 x 15 x 2 Sets

Arch Work 110mm Pipe

1 x 20 Seconds x 5 Sets

Blast Chain Abs

1 x 12 x 2 Sets

Arch Work Keg

1 x 12 Seconds x 3 Sets

Comments:

First day back on XWOs, so was surprised the weight was not to bad on the sled work.

Threw in Arch work over a keg, Craigos suggested a 12.5 gallon oil drum, but our kegs are about the same size the small ones that is. Anything to get my arch up. :pray:

[poos_n_wees]

"16 Weeks to Nationals"

Will start GPP and XWOs tomorrow then in 6 weeks SPP. Plan is to get bodyweight, and BF down to a resonable level. :pray:

'Scuse my ignorance :oops:... But whats GPP, XWOs and SPP?

[poos_n_wees]

Squat

190 3 Whites Was suppose to stop here :doh:

Bench

120 3 Whites Was suppose to stop here again :doh:

Deads

160 3 Whites Suppose to stop :doh:

Awesome OB! I guess some of us just can't help but push the limits huh?

Well done on hitting your preset targets for the comp! All the best for your Nationals prep :nod:

[Pseudonym]

'Scuse my ignorance :oops:... But whats GPP, XWOs and SPP?

It's the powerlifters' badge of honour, PnW. Hadn't you noticed? Forget the weights. You're not a real powerlifter until you can throw around a string of acronyms with ease. :pfft:

[Old Bull]

'Scuse my ignorance :oops:... But whats GPP, XWOs and SPP?

It's the powerlifters' badge of honour, PnW. Hadn't you noticed? Forget the weights. You're not a real powerlifter until you can throw around a string of acronyms with ease. :pfft:

Well said P, :clap: as PLs we get 3 Lights 3 Lifts and 3 Disciplines, so it stands to reason we have to use 3 letters to describe things. :shrug:

"16 Weeks to Nationals"

Will start GPP and XWOs tomorrow then in 6 weeks SPP. Plan is to get bodyweight, and BF down to a resonable level. :pray:

'Scuse my ignorance :oops:... But whats GPP, XWOs and SPP?

Was going to shorten it up but this is better to understand, and XWOs and SPP follow on from this.

GPP General Physical Prepardness

Article: G.P.P. from our website

To continue to improve in Powerlifting at any level. You have to get into shape to raise your work capacity.

"If you are out of shape you need to get into shape to train."

How do we do this by adding in G.P.P. work.

What is G.P.P.? This stands for GENERAL PHYSICAL PREPAREDNESS .

Which means, are you in shape to train hard enough to move your total up? G.P.P. and work capacity go hand in hand with each other. Work capacity as defined by Dr. Mel Siff and Dr. Yuri Verkhoshansky is "the general ability of the body as a machine to produce work of different intensity and duration using the appropriate energy system of the body." passage from The Fundamentals of Special Strength Training in Sport. With this in mind then it is necessary to raise your work capacity to increase your total!!!

There are various ways to raise you work capacity with GPP. At the Powerhouse we have three ways. The first is by dragging sleds in a variety of ways. The second is by carrying weighted kegs (filled with water) The third is The Leg Press Carry. None of these three exercises has a eccentric or "negative" too them. The non eccentric work will induce less muscle soreness and help to aid in recovery.

Westside Barbell The Strength Systems that most of our training at the Powerhouse is based on, their three main GPP exercises they use are, Sled Dragging, Medicine Ball Throws and Weighted Wheelbarrow Walks.

We use G.P.P. with two goals in mind. The first is to raise our work capacity and the second is (which we are bringing into our training systems now) to aid in helping our muscles recover between our Max Effort training sessions.

According to Yuri Verkhoshansky in The Fundamentals of Special Strength Training in Sport and as outlined in Supertraining by Mel C Siff, there are several functions of GPP:

• To form, strengthen or restore motor skills, which play an auxiliary, facilatory role in perfecting sports ability.

• To teach abilities developed insufficiently by the given sport; increase the general work capacity and or preserve it.

• To provide active rest, promote restoration after strenuous loading, and counteract the monotony of training.

What will G.P.P. do for you? It will increase your work capacity and allow you to train harder in the gym. The second benefit is, that it works as an active restoration by pulling blood into the muscles, after heavy Max Effort Training sessions. With added G.P.P and extra Hamstring training the carry over will be noticeable in the Deadlift and Squat. We have only just started using G.P.P for upper body as I understand the upper body work has the ability to help with shoulder problems developed through heavy training. I will be using the upper body G.P.P. for my own shoulder problem (impingement)) and I will display the results.

XWOs Extra Workouts

There are 3 ways to recover from heavy workouts, Theraputic, Anabolic :naughty: for us and Extra workouts.

Depending on your work capacity XWOs are about 20 to 30 minutes long and are a day after your heavy day. You will see that I do these between 2 - 3 times a week. Depending on what I want, I will pick from one these three, either restoration, bring up a lagging muscle group or weakness. Usually restoration and a weakness.

SPP Special Physical Prepardness

GPP is used for the first 6 to 8 weeks of this National cycle, the last 8 weeks is SPP. Where i will just do work specific to the days previous training, No Wheel Barrow or Farmers Walks all specific to either Squats or Bench. The XWO I posted above is more in the later stages and not so early in this cycle I trained late and just threw that in.

Cheers

[poos_n_wees]

Wooo.. Thanks for the comprehensive explanation! Interesting reading :nod:

It's the powerlifters' badge of honour, PnW. Hadn't you noticed? Forget the weights. You're not a real powerlifter until you can throw around a string of acronyms with ease. :pfft:

[Old Bull]

Prehab

Adductors Purple Band

1 x 20 x 2 Sets

DCs

1 20 x 2 Sets

Box Squats 16"

6 x 20kg

6 x 40kg

6 x 60kg

6 x 80kg

Deadlift

3 x 60kg

3 x 80kg

3 x 100kg

Reverse Hypers

8 x 50kg

8 x 70kg

GHRs

1 x 8 x 2 Sets

Comments:

Just a quick light work out getting ready for next week.

[Old Bull]

Sled Drag 100kgs

1 x 100 Steps x 2 Sets

Blast Chain Abs

1 x 12 x 4 Sets

Hungarian Blaster 20kgs

1 x 10 Swings x 2 Sets

Hip Stretch

1 x 30 Seconds x 2 Sets

Comments:

Easying into the GPP, work capacity has dropped off a bit. I will add DB Farmers Walk maybe next week, and Wheel Barrow week after. Puffing a bit after the Sled.