Beaten Paths are For Beaten Men

[Old Bull]

Forward Ankle Sled Drag 20kgs

1 x 20 Meters x 3 Sets

Roll Outs

1 x 8 x 3 Sets

Hip/Leg Adduction Sled Drag 20kgs

1 x 20 Meters x 3 Sets

Hamstring Sled Drag 100kgs

1 x 40 meters x 3 Sets

Keg Arch Work

1 x 10 Seconds x2 x 4 Sets

20 Minute Hip/Hamstring Flexibility Work

Comments:

Ab work is coming along, Phil S came in so did a 20 minute session on the Hip and Hamstrings felt good after.

Cheers Phil

Sled work is better weight becoming comfortable so a increase is due soon.

OB

[Mikey6]

oldbull i have been reading the humor page on the house website

you've ever put your protein powder into a McDonald's shake, right at the counter !!

did you do this urself

Na Disaster,

A couple I wrote but not that one.

I haven't done that at Macs but I've put protien Powder into just about everything else

I have just put up Dave Tates 50 reasons had it in the House but not on the website enjoy, have attached below.

OB

Thats some funny shit right there bud

[Old Bull]

Prehab

Pull Aparts Purple

1 x 20 x 3 Sets

Pull Down Abs

10 x 45kgs x 3 Sets

Rotators Horizontal Minis

1 x 15 x 3 Sets

Cuban Press 2" Fat Bar

1 x 10 x 3 Sets

Bench Press

5 x 20kgs x 2 Sets

5 x 40kgs

5 x 60kgs

3 x 75kgs

3 x 90kgs

1 x 100kgs

1 x 107.5kgs

1 x 115kgs

Bench Press Shirt 44 Fury Nicks

3 Board 3 x 120kgs

2 Board 3 x 130kgs

1 Board 3 x 140kgs Close

1 Board 2 x 150kgs Better

1 Board 1 x 155kgs Good

Quad Set

Rope Tri Exts

10 x 20kgs x 3 Sets

Rope Face Pulls

10 x 20kgs x 3 Sets

Tate Press

10 x 25lb

10 x 30lb x 2 Sets

Dimmels

10 x 60kgs

8 x 100kgs x 2 Sets

SuperSet

DB Side Raise

10 x 15lb x 2 Sets

Hammers

8 x 40lb x 2 Sets

Comments:

Shirt session tonight left the sleeves about 2" longer than the last time. Took 155 to get comfortable with a touch on the 1 Board, will bring the sleeves up somewhere in between on the next session.

Lockout was ok, but on the last set, I left the hands in the same position on the bar instead of bringing in my left hand one finger. Left arm drove up faster than the right, made the lockout harder. Thought about it should not have done it :shrug:

OB

[Old Bull]

Thats some funny shit right there bud

Yeah, PLs can have a laugh at themselves.

Cheers

[Old Bull]

Front Raise Dragging 30kg

1 x 20 Meters x 2 Sets

Medium Grip Chest Press Dragging 30kgs

1 x 20 Meters x 2 Sets

Rear Chest Flyes Dragging 30kgs

1 x 20 Meters x 2 Sets

Keg Arch Work

1 x 30 Seconds x 4 Sets

Pull Ups Blue Band

1 x 6 x 3 Sets

Roll Outs

1 x 8 x 3 Sets

Wall Shoulder Stretch

1 x 10 Seconds x 4 x 4 Sets

Shoulder Stability Work Ball

1 x 10 Seconds x 4 Sets

Comments:

Good GPP today, movements getting better, and rehab shoul;der work going well.

[Old Bull]

Prehab

Adductors Purple

1 x 20 x 3 Sets

X Band Walks Purple

1 x 9 Steps x 3 Sets

DCs

1 x 15 x 4 Sets

Cat Camel

1 x 10 x 3 Sets

Sacroiliac Stretch

1 x 1 Minutes x 3 Sets

Squats

5 x 20kg x 2 Sets

5 x 40kgs x 2 Sets

5 x 60kgs x 2 Sets

5 x 80kgs

5 x 100kgs

5 x 120kgs

5 x 140kgs

Squats: Suit Centurion 44 Straps Down

5 x 160kgs

5 x 175kgs

Squats: Suit Centurion 44 Straps Up

3 x 190kgs

3 x 200kgs

3 x 210kgs

3 x 220kgs

1 x 230kgs

Concentric Good Mornings

5 x 60kgs

5 x 75kgs

5 x 90kgs

5 x 105kgs

5 x 120kgs

5 x 135kgs

Reverse Hypers

10 x 70kgs x 3 Sets

Comments:

Squats went pretty well tonight, the hip was a bit sore from manipulation on Monday and introducing some new stretching this week. Felt good with the raw work, and the suit just tightened everything up.

Suit work looks interesting, strength levels were good, the GM work has shown its worth in the last few months.

OB

[Old Bull]

Forward Ankle Sled Drag 20kgs

1 x 20 Meters x 3 Sets

Roll Outs

1 x 8 x 3 Sets

Hip/Leg Adduction Sled Drag 20kgs

1 x 20 Meters x 3 Sets

Hamstring Sled Drag 90kgs

1 x 40 meters x 3 Sets

DB Side Bends

10 x 80lb

10 x 85lb

10 x 90lb

Sacroiliac Stretch

1 x 90 Seconds x 2 Sets

Comments:

Hamstrings and adductors were pretty tight after yesterday, so it was good to get some movement in there. The Hip Sacroiliac stretch I have been doing is working quite well started yesterday one of the better one I have come across.

Increased weight by 5kgs was just the right amount tiring on the third set

OB

[Old Bull]

Prehab

Pull Aparts Purple

1 x 15 x 3 Sets

DCs

1 x 15 x 3 Sets

Shoulder Wall Stretch

1 x 10 Seconds x 3 Sets

Sacroiliac Stretch

1 x 90 Seconds x 2 Sets

DB Swords

10 x 5lb x 3 Sets

Medium Grip Bench Press

5 x 20kgs x 2 Sets

5 x 40kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

Speed Bench + 2 x Purple Bands

2 x 3 x 5okgs

2 x 3 x 60kgs x 4 Sets

3 Board Bench Press

5 x 100kgs

5 x 110kgs

3 x 120kgs

2 x 130kgs foot movement

4 Board Bench Press

2 x 140kgs

5 Board Bench Press

9 x 140kgs

Masons

12 x 150lb x 3 Sets

Comments:

Did DB Swords could not be bothered setting up the Cable Cross over, will do it next week.

Bench was pretty good tonight, a few hick ups feet moving losing tightness on last couple of sets so missed reps. Tris tiring so went to 5 Board to totally tire them.

OB

[Old Bull]

Forward Ankle Sled Drag 25kgs

1 x 20 Meters x 3 Sets

Hangs

1 x 10 seconds x 4 Sets

Hip/Leg Adduction Sled Drag 25kgs

1 x 20 Meters x 3 Sets

Forward Sled Drag 100kgs

1 x 50 Steps x 3 Sets

Gluteals Stretch

2 x 10 Seconds x 4 Sets

Piriformis Stretch

1 x 10 x 3 sets

Sacroiliac Stretch

1 x 90 Seconds x 2 Sets

Comments:

If you are wondering what the "Hang" is. It is the start at attempting a Hanging Leg raise. I have strengthened the shoulder up enough to be able to hang unassisted only for 10 seconds but that is a start. It was not pretty or simple :evil:

[Old Bull]

Isometric Press Up

1 x 25 Seconds x 3 Sets

Scapular Pull Downs

12 x 50kgs x 3 Sets

Hangs

1 x 15 Seconds x 3 Sets

Pull Down Abs

8 x 45kgs

8 x 50kgs

8 x 55kgs

The Sword Cable

10 x 20lb x 3 Sets

The Seat-belt

10 x 30lb x 3 Sets

Keg Arch Work

1 x 30 seconds x 3 Sets

Shoulder Stretch

2 x 10 Seconds x 3 Sets

Comments:

No Training tonight Training partner working late so tomorrow. Did a Rehab XWO for this session. Did Cable Swords and Seat-belt, trying for more movement in the rotator instead of the standard line rotator work. Shoulder is ready to go to the next level, hence the hangs and more rotational ball and cable work.

OB

[Old Bull]

Prehab

Pull Aparts Purple

1 x 20 x 2 Sets

The Seat Belt

8 x 30lb x 2 Sets

The Sword

8 x 30lb x 2 Sets

Blast Chain Abs

1 x 30 Seconds x 2 Sets

Bench Press + 42 Kgs Chains

5 x 20kgs

3 x 40kgs

3 x 60kgs

3 x 67.5kgs

3 x 75kgs

3 x 82.5kgs

1 x 90kgs

Bench Press Shirt 44 Centurion

3 Board 3 x 120kgs

2 Board 3 x 130kgs

1 Board 3 x 140kgs

Chest 1 x 150kgs 1"

Chest 1 x 150kgs 1"

Chest 1 x 160kgs missed to low on sternum

2 Board 2 x 160kgs

3 Board 3 x 160kgs

3 Board 1 x 165kgs

3 Board 1 x 170kgs

3 Board 1 x 175kgs Missed

Bent Over Masons

14 x 150lb x 3 Sets

Face Pulls Straight Bar

12 x 25kgs x 3 Sets

H Raises

12 x 10lb x 3 Sets

Comments:

Better shirt session tonight than last week, jacked the arms had the sleeves higher. Board work was good just getting something to touch clean. First 160 got down but forearms rolled forward to sternum no drive up.

Did some extras after on the 2 and 3 Board get comfortable with that weight. Shoulder held up little twinge on last set so stopped.

OB

[Old Bull]

Isometric Press Up

1 x 30 Seconds x 3 Sets

Scapular Pull Downs

12 x 50kgs x 3 Sets

Hangs

1 x 15 Seconds

1 x 20 Seconds x 2 Sets

Blast Chain Holds

1 x 40 Seconds

The Sword Cable

10 x 20lb x 3 Sets

The Seat-Belt

10 x 30lb x 3 Sets

Keg Arch Work

1 x 30 seconds x 4 Sets

Shoulder Stretch

2 x 10 Seconds x 3 Sets

Comments:

Better on the hangs, trying not to favour the left shoulder its slowly working. All other assist were good and improved from last week.

[Old Bull]

Prehab

Adductors Purple

1 x 10 x 2 Sets

X Band Walks Purple

1 x 9 x 2 Sets

Cat Camels

1 x 10 x 2 Sets

DCs

1 x 15 x 3 Sets

Box Squats Parallel + 37kgs Chains + 2 Green Bands 45kgs

5 x 20kgs + Bands

5 x 20kgs + Bands + Chains

5 x 40kgs

5 x 60kgs

5 x 80kgs

3 x 100kgs

3 x 115kgs

3 x 130kgs

1 x 140kgs

1 x 150kgs

Concentric Good Mornings

5 x 60kgs

5 x 75kgs

5 x 90kgs

5 x 105kgs

5 x 120kgs

5 x 135kgs

Rack Pull Below Knee

3 x 140kgs

3 x 160kgs

3 x 180kgs x 2 Sets

Sled Drag Hamstrings 100kgs

1 x 40 Meters x 3 sets

Reverse Hypers

8 x 70kgs x 3 Sets

Comments:

Squats were good, hip stayed good even with the bands which set it off a few weeks ago. The triple put a bit of pressure on as form slipped on the third. So went to singles, up to 150kgs Bar and 82kgs Band and Chain. Maybe one or two more, but wanted to keep hip safe.

25th June tweaked the hip at 150 + Green today did the same + 37kgs chains on top and felt good.

OB

[Mikey6]

Might be a dumb question but how benefical to strength growth is using one?

I mean how much of the weight is you and how much is the shirt?

Can you still lift like that without it?

Bloody impressive anyway

[Old Bull]

Might be a dumb question but how benefical to strength growth is using one?

There is a benifit or carry over from one to the other, in the shirt you are more stable, shoulders are protected, and you get use to handling heavier loads. As far as strength growth goes raw strength is increased, but that could also be from the amount extra tricep, back, rhomboids and shoulder work that is done for the lockout portion.

The shirts and equipment are only good if are a competitive lifter, if not then it is just time under the bar. Our Federation uses equipment, if it was Raw then it would be different.

I mean how much of the weight is you and how much is the shirt?

Can you still lift like that without it?

My shirt gives me about 15%-20% but unsure of my 1RM but the lockout portion is my own strength. The shirt takes you to 2-3 boards 4" 100mm off the chest then it is your own strength that locks it out.

A lot of the heavy work is done raw because the shirt does not help, you need to be strong mid to top range. There you see a lot of board work done in my logs.

OB

[Old Bull]

Prehab

Cuban Press 2" Fat Bar

1 x 10 x 3 Sets

Pull Aparts Purple

1 x 20 x 3 Sets

Seat-Belt

10 x 30lb x 3 Sets

The Sword

10 x 30lb x 3 Sets

Incline Close Grip Bench Press

5 x 20kgs

5 x 40kgs

5 x 50kgs

5 x 60kgs

5 x 70kgs

1 x 80kgs

1 x 90kgs

Speed Bench Press 2 x Purple Bands 45kgs

2 x 3 x 40kgs

2 x 3 x 50kgs x 3 Sets

3 Board Bench Press

1 x 100kgs

1 x 110kgs

1 x 130kgs

1 x 140kgs Miss

Quad Sets

Seated Row

10 x 60kgs x 3 Sets

Plate Raise

8 x 20kgs x 3 Sets

Masons

15 x 120lb x 3 Sets

DB Bent Over Rear Delt

12 x 15lb x 3 Sets

Comments:

Tough day at the office today Incline set the pattern, shoulders were still tight from the previous days Squatting. Speed Bench with Bands added to it and by the time I got to the 3 Board Nobody was home.

Plate raise was tough not enough recovery from Tuesdays Bench and Thursdays Squats, but still a couple of good things came out. I have found another weak as exercise to concentrate on after the Nationals Close Grip, and do not neglect the Plate raise.

OB

[Old Bull]

Prehab

X Band Walks Purple

1 x 8 Steps x 3 Sets

Adductors Purple

1 x 15 x 3 Sets

DCs

1 x 15 x 4 Sets

12" Box Squats 6" Foam

5 x 20kgs x 2 Sets

5 x 40kgs x 2 Sets

5 x 60kgs x 2 Sets

Speed 14" Box Squats Old Centurion Suit Bottom

4 x 80kgs x 2 Sets

3 x 100kgs

2 x 120kgs x 6 Sets

Speed Deads 2 x Purple Bands

3 x 70kgs

3 x 90kgs

3 x 110kgs

3 x 130kgs x 3 sets Hip

Seated Good Mornings

5 x 60kgs

5 x 70kgs

5 x 80kgs

Reverse Hypers

8 x 50kgs x 3 Sets

Comments:

Bit close this workout to thursdays Squat session, so just a light short workout. Speed was okay but suit work was a little bit out of kinter. Went into speed deads and hip started to get warm at 130 so just did a couple of sets and not aggravate it.

Light GMs and finished off with Hypers.

OB

[Old Bull]

Forward Ankle Sled Drag 25kgs

1 x 20 Meters x 3 Sets

Hangs

1 x 20 Seconds x 3 Sets

Hip/Leg Adduction Sled Drag 25kgs

1 x 20 Meters x 3 Sets

Forward Sled Drag 100kgs

1 x 60 Steps x 3 Sets

Pull Down Abs

8 x 45kgs

8 x 50kgs

8 x 55kgs

Hamstring Sled Drag 100kgs

1 x 40 Meters x 3 sets

Keg Arch Work

1 x 30 Seconds x 3 Sets

Sacroiliac Stretch

1 x 90 Seconds x 3 Sets

Comments:

Took ages must be the Sunday relax mode, hangs are getting better up to 20 seconds, not so much pain and not favouring the injured side. Sled work is going well might button off in the next two weeks, just rehab.

[Old Bull]

AM Session

Prehab

Romanians

10 x 10lb x 2 Sets

The Sword

10 x 30lb x 2 Sets

Seat-Belt

10 x 40lb x 2 Sets

Pull Aparts Purple

1 x 20 x 2 Sets

Bench Press

5 x 20kgs x 2 Sets

5 x 40kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

3 x 90kgs

3 x 100kgs

1 x 110kgs

1 x 120kgs Missed

3 Board Bench Press

5 x 100kgs

5 x 110kgs

5 x 120kgs

PM Session

Siders LPDs

Medium Grip LPDs

6 x 80kgs x 3 Sets

Reverse Grip LPDs

6 x 80kgs x 3 Sets

Parallel Grip LPDs

6 x 80kgs x 3 Sets

Wide Grip LPDs

6 x 80kgs x 3 Sets

Face Pulls Bar

10 x 30kgs x 3 Sets

Blast Chain Abs

1 x 40 Seconds x 3 Sets

Masons Circles

12 x 100lb x 3 Sets

Sword

10 x 30lb x 3 Sets

Seat-Belt

10 x 40lb x 3 Sets

Comments:

Session was split in to two parts. Training partner had to work late so did Bench part in the morning, and the assists in the afternoon solo. 120 got off the chest well but that was it.

Bit lethargic this morning, and noted in the workout, the afternoon session was better.

OB

[Laver]

Looking good OB, always learn something new from reading your log

Even if occasionally it's only a new exercise to Google

[Old Bull]

Front Raise Dragging 30kg

1 x 20 Meters x 3 Sets

Medium Grip Chest Press Dragging 30kgs

1 x 20 Meters x 3 Sets

Rear Chest Flyes Dragging 30kgs

1 x 20 Meters x 3 Sets

Keg Arch Work

1 x 30 Seconds x 3 Sets

Roll Outs Knees

1 x 8 x 3 Sets

Isometric Press Up Holds

1 x 30 Seconds x 3 Sets

Pull Ups Blue Band

1 x 6 x 3 Sets

Comments:

Upper back was still a bit tight from the Siders, Sled work was comfortable maybe a weight increase :nod:

[Old Bull]

Looking good OB, always learn something new from reading your log

Even if occasionally it's only a new exercise to Google

Cheers L,

gotta hand it to google makes life easier :clap:

[Old Bull]

Prehab

DCs

1 x 15 x 3 Sets

Adductors Purple

1 x 20 x 3 Sets

Squats + 37kgs Chains

5 x 20kgs

5 x 40-kgs

5 x 60kgs

4 x 80kgs

3 x 100kgs

3 x 120kgs

Squats + 37kgs Chains Suit Centurion 44 Straps Down

3 x 140kgs

3 x 155kgs

3 x 170kgs

3 x 185kgs

3 x 200kgs

Leg Press

8 x 4 Plates

8 x 6 Plates

8 x 8 Plates

Speed Deads

1 x 100kgs x 6 sets

1 x 150kgs x 2 Sets

GHRs

1 x 10 x 3 Sets

Reverse Hypers

10 x 70kgs x 3 Sets

Comments:

Squats were good hip held up and no twinges which is I like. Suit work was comfortable and shoulder was good.

2 Passes

Have not done GHRs for a while and it showed have been doing Sled Drag Hamstrings but nuthin cuts it like the GHR it has no mercy. :shrug:

OB

[Mikey6]

Incline Close Grip Bench Press

5 x 20kgs

5 x 40kgs

5 x 50kgs

5 x 60kgs

5 x 70kgs

1 x 80kgs

1 x 90kgs

Havent tried these, I take it these are for your triceps?

might give em a go.

[Old Bull]

Incline Close Grip Bench Press

5 x 20kgs

5 x 40kgs

5 x 50kgs

5 x 60kgs

5 x 70kgs

1 x 80kgs

1 x 90kgs

Havent tried these, I take it these are for your triceps?

might give em a go.

Yeah Mikey,

They help with the lockout portion (triceps) of the BP, can be a bit tough on the shoulders though.

Cheers