Beaten Paths are For Beaten Men

[Old Bull]

Prehab

DCs

1 x 15 x 3 Sets

Standing Calf Raise

15 x 90kgs x 3 Sets

Pull Down Abs

10 x 40kgs

10 x 50kgs x 3 Sets

Suspended Good Mornings

5 x 20kgs

5 x 40kgs

5 x 60kgs

5 x 80kgs

5 x 100kgs

5 x 120kgs

5 x 140kgs

5 x 160kgs Belt

Dimmel Deadlifts

5 x 60kgs

5 x 80kgs

5 x 100kgs

5 x 120kgs

5 x 140kgs

5 x 160kgs

5 x 180kgs

A1: CV Deadlifts

10 x 150lb x 3 Sets

A2: George Anderson's

6 x 75kgs x 3 Sets

A3: GHRs

1 x 10 x 3 Sets

A4: Reverse Hypers

8 x 140lb x 3 Sets

DE Bench + 2 Super Minis + 2.5kgs on right side

3 x 20kgs

3 x 30kgs

3 x 40kgs

3 x 50kgs

3 x 60kgs x 6 Sets 3 Grips

Notes:

Getting to really enjoy this New Cycle as I get my head around it. Was feeling quite strong tonight and tempted to do another week on this but decided against it. I have a week to put some new exercises in place.

My core has really picked up, 3 weeks ago I struggled on Pull Down Abs at 50kgs last set about 6 from memory. Tonight 2 sets of 10 at 50kgs I had to check the stack just to make sure I had it on 50 and not 40.

Back was not as sore as the previous weeks but the bench was really slow. I might take the bands off or drop the Working set weight to 50kgs and time it next week.

A Good Day in The Office :clap:

OB

[jono]

nice work there buddy

[TheGus]

Full on workout there OB. That quad-set looks killer.

[Old Bull]

nice work there buddy

Thanks Jono

Full on workout there OB. That quad-set looks killer.

The Guy above is the King of the Quad Sets, but cheers anyway

[Old Bull]

Sled Drag 100kgs

1 x 60 Steps x 3 Sets

Blast Chain Prone Bridge

1 x 40 Seconds x 3 Sets

Reverse Hypers

10 x 50kgs x 3 Sets

Aeroplane

1 x 10 x 3 Sets

Seated Box Jumps 24"

1 x 6 Jumps

Rehab

Cat Camels

1 x 15 x 3 Sets

Hip Stretch

1 x 15 Seconds x 3 Sets

Glute Stretch

1 x 20 Seconds x 3 Sets

Notes:

Good session getting better on the Aeroplane and the Seated Box Jumps. Went up to 24" on the jumps today felt like a billy goat, bit of an effort involved, but I am going to stick with these.

[AK]

May bring in my squat suit 2moro. Legs need jacking I think... Cool?

Training looks good :wink:

[Old Bull]

ME Raw Bench/Bench Assist/DE Deadlifts

Prehab

Pull Down Abs

10 x 50kgs x 3 Sets

Pull Aparts Purple

1 x 20 x 3 Sets

Bench Press + 2.5kgs on right side

5 x 20kgs

5 x 40kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

5 x 100kgs

Floor Press + 2.5kgs on right side

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

4 x 100kgs

Close Grip Bench Press + 2.5kgs on right side

5 x 60kgs x 6 Sets

A1: Bent Over Masons

15 x 130lbs x 3 Sets

A2: Plate Raise

10 x 20kgs x 3 Sets

A3: Laterals

10 x 20lb x 3 Sets

DE Deadlift Hook Grip

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

2 x 140kgs x 8 Sets

Notes:

Changed things around slightly in this session, last week the last sets were all pretty ugly. The 2.5kgs is having the desired effect but balance and fatigue sets in quite quickly.

Worked the two mains and left the 3rd for reps that was still hard tris were gone.

DE Deads are coming along, tried a few different foot positions, and worked a bit on the Hook Grip.

OB

[Old Bull]

May bring in my squat suit 2moro. Legs need jacking I think... Cool?

Have a funeral in the morning so not quite sure what time.

Close Friend Wrestler from the 70s Dr Death passed away.

[AK]

May bring in my squat suit 2moro. Legs need jacking I think... Cool?

Have a funeral in the morning so not quite sure what time.

Close Friend Wrestler from the 70s Dr Death passed away.

Sorry to hear that :?

Off to the Big city on friday but be back on sunday late afternoon to train maybe than, or monday.

No hurry anyways...

[Old Bull]

Core/Rehab

Roll Outs Standing

1 x 6 x 3 Sets

LandMine Long Handles

1 x 10 x 3 Sets

Stone Work

5 x 50kgs

5 x 60kgs

5 x 70kgs

Rehab

Isometric Press Up Holds

1 x 40 Seconds x3 Sets

Kelso Shrugs CSR

8 x 40kgs

8 x 50kgs

8 x 60kgs

The Sword

10 x 20lb x 3 Sets

Seat-Belt

10 x 40lb x 3 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

Notes:

Did the Roll outs from a standing start, a lot tougher than the knees, be a while before I am stretched right out but it is a start. Kelsos were tough but a lot better than last week, same as the Stone Work, but upped the reps to 5 so happy with how these are coming along.

Will stick with the Core/Rehab for a little while, till I iron a few thing outs before shifting to a more GGP/XWO orientated session.

OB

[Old Bull]

DE Squats/Deadlift Assist

Prehab

Adductors Purple

1 x 20 x 3 Sets

DCs

1 x 15 x 3 Sets

Dynamic Abs Green Band

10 x 5 Second holds x 3 Sets

Seated Calf Raise

15 x 30kgs x 3 Sets

Box Squats 12" + 6" Foam + Super Mini around Knees

5 x 20kgs

5 x 40kgs

5 x 60kgs

4 x 80kgs

3 x 100kgs

2 x 120kgs x 8 Sets

Pendlay Rows

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

5 x 100kgs

LPDs Wide Grip

5 x 50kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

One Arm DB Rows

5 x 70lb

5 x 80lb

5 x 90lb

5 x 100lb

5 x 110lb

Rack Pulls Above Knee

5 x 100kgs

5 x 140kgs

5 x 180kgs

5 x 220kgs

5 x 240kgs

Strappers

10 x 150lb x 3 Sets

Reverse Hypers

10 x 170lb x 3 Sets

Notes:

Did not go up in weight this week, concentrated on better form, which took its tool. Back is feeling quite nice got a warm glow all over. :clap:

Pretty happy with grip strength at the moment, just the callouses getting in the way. Deciding on next weeks exercises ponder this week end.

OB

[Old Bull]

Triceps/Biceps/Shoulders

Prehab

Rotators Int/Ext Super Minis

1 x 20 x 3 Sets

DB Side Bends

8 x 80lb

8 x 85lb

8 x 90lb

Elbows Out Ext

10 x 20lb

10 x 25lb

10 x 30lb

Roll Back DB Ext

10 x 20lb

10 x 25lb

10 x 30lb

JM Press

10 x 20kgs

10 x 30kgs

10 x 40kgs Ugly

Ezy Bar Curls

10 x 20kgs

10 x 30kgs

10 x 40kgs

Hammer Curls

10 x 25lb

10 x 30lb

10 x 40lb

DB Curls

10 x 15lb

10 x 20lb

10 x 25lb

Standing Shoulder Pin Press

10 x 35kgs

10 x 45kgs

5 x 60kgs Ugly

DB Shoulders Press

10 x 35lb

10 x 45lb

10 x 55lb Ugly

Seated DB Cleans

10 x 20lb

10 x 25lb

10 x 30lb

Notes:

Bit better today but a few exercises were a bit out of shape on the last sets. So I will drop back the weight and tidy the form up. JMs, Standing Shoulder and Seated Shoulder.

A good workout reps were up to 10 and slight increases in weight on certain exercises.

OB

[Old Bull]

Core/Rehab

Hanging Leg Raise

1 x 6 x 3 Sets

LandMine 20kgs

1 x 10 x 3 Sets

Saxon Side Bends 5lb

1 x 10 x 3 Sets

BarBell Tic Tocs 60kgs

1 x 10 x 3 Sets

Rehab

Sacroiliac Stretch

1 x 90 Seconds x 3 Sets

Hip Stretch

1 x 20 Seconds x 3 Sets

Glute Stretch

1 x 20 Seconds x 3 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

Lateral Step Overs

1 x 8 x 3 Sets

Notes:

Bit more comfortable on the Hanging Leg Raise still a bit of a swing going on but will tidy that up as I get use to it.

Core felt it today especially the last set of LandMines thought I was going to cramp up.

[Old Bull]

ME Squat/Squat Assist/DE Bench

Prehab

Pull Down Abs

10 x 50kgs x 3 Sets

Standing Calf Raise

10 x 100kgs x 3 Sets

DCs

1 x 15 x 4 Sets

Seated Good Mornings

5 x 20kgs

5 x 30kgs

5 x 40kgs

5 x 50kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

Romanian Pause Pulls + Shrug 3 Second Holds

3 x 100kgs

3 x 110kgs

3 x 120kgs

3 x 130kgs

3 x 140kgs

CV Deadlifts

8 x 180lbs x 3 sets

George Andersons

6 x 50kgs x 3 Sets

GHRs

1 x 10 x 3 Sets

Reverse Hypers

10 x 170lb x 3 Sets

DE Bench + 2 Super Minis + 2.5kg on right side

3 x 20kgs

3 x 30kgs

3 x 40kgs

3 x 50kgs

3 x 60kgs x 6 Sets 3 Grips

Notes:

2 New mains today Seated and Pause Pulls, have not done seated for a while I think the last time was with a belt. Will try not to use a belt this round, trying to get a lot lower without losing the arch.

Pause Pulls were a wake up call as usual, did these with a shrug at top. Pausing just below the knee just above and on the shrug and the same on the way down. 140 was a slight bit shaky the Seated tickled up the sacroiliac a bit, but lucky no twisting. Cut the Georges down for the first week to see how the back behaves.

DE Bench was better did not lower the weight but it is only the first week of the above might be different next week.

OB

[Old Bull]

Core/Rehab

Sled Drag 100kgs

1 x 60 Steps x 3 Sets

Blast Chain Prone Abs

1 x 40 Seconds x 3 Sets

Seated Box Jumps 24"

1 x 6 Jumps x 3 Sets

Reverse Hypers

8 x 140lb x 3 Sets

Rehab

Aeroplane

1 x 10 x 3 Sets

Cat Camels

1 x 15 x 3 Sets

Sacroiliac Stretch

1 x 60 seconds x 3 sets

Notes:

Hips and Sacro were a bit tight tonight from yesterdays session will keep an eye on how things progress over the next few days. Might if I have to change to 2 Bar GMs instead of the seated but will how it pans out.

Seated Box Jumps were better a slight improvement on last week.

[Old Bull]

ME Raw Bench/Bench Assist/DE Deadlift

Prehab

Pull Down Abs

10 x 50kgs

Pull Aparts Purple

1 x 20 x 3 Sets

Incline Medium Grip Bench Press + 2.5kg right side

5 x 20kgs

5 x 30kgs

5 x 40kgs

5 x 50kgs

5 x 60kgs

5 x 70kgs

DB Bench Press

5 x 40lbs

5 x 50lbs

5 x 60lbs

5 x 70lbs

5 x 80lbs

Medium Grip Bench Press + 2.5kg right side

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

5 x 100kgs

Masons

12 x 100lb x 3 Sets

Plate Raise

12 x 20kgs

Lateral Raise

8 x 25lb x 3 Sets

DE Deadlift Deficit 3" Hook Grip

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 115kgs

2 x 130kgs x 8 Sets

Notes:

Change of exercises today have put in DBs to help strengthen the right shoulder. Put the DBs in the middle to see how the Medium Grip went, tris were fatigued by then.

Think I am lacking speed off the floor at the moment, back area is quite strong but noticed off the floor was slow. Decided to do my DE work of 3" box with runners on, took a couple of sets to get in to the pattern, will see how these pan out over the next 3 weeks.

OB

[Old Bull]

Core/Rehab

Roll Outs

1 x 6 x 3 Sets

LandMine Long Handles

10 x 25kgs x 3 Sets

Stone Work

5 x 40kgs

5 x 50kgs

5 x 60kgs

Rehab

Isometric Press Up Holds

1 x 40 Seconds x 3 Sets

Kelso Shrug CSR

8 x 40kgs

8 x 50kgs

8 x 60kgs

Seat-Belt

10 x 40lb x 3 Sets

The Sword

10 x 20lb x 3 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

Notes:

Roll Outs are improving ever so slowly, all others are coming up good. Might increase Stone Weight next week and drop the reps.

OB

[Old Bull]

DE Squats/Deadlift Assist

Prehab

Adductors Purple

1 x 20 x 3 Sets

Seated Calf Raise

12 x 35kgs x 3 Sets

DCs

1 x 20 x 4 Sets

Dynamic Ab Crunch Green

10 x 5 Second Holds x 3 Sets

Box Squats 12" + 6" Foam

5 x 20kgs

5 x 50kgs

5 x 70kgs

4 x 90kgs

3 x 110kgs

2 x 130kgs x 8 Sets

Upper Back Good Mornings

8 x 60kgs

8 x 75kgs

8 x 90kgs

8 x 105kgs

8 x 120kgs

Neutral Grip LPDs

5 x 40kgs

5 x 50kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

Unilateral Barbell Rows

5 x 5kg

5 x 10kgs

5 x 15kgs

5 x 20kgs

5 x 25kgs

Rack Pulls Below Knee

5 x 100kgs

5 x 120kgs

5 x 140kgs

5 x 160kgs

5 x 180kgs

Stappers

10 x 150lbs x 3 Sets

Reverse Hypers

8 x 170lbs x 3 Sets

Notes:

New mains tonight but the Upper Back Gms were not good used the wrong bar have to wait for the SSB to arrive. Unilaterals were a different take on one arm rows.

Felt a bit lethargic by the time I got to the racks not as strong as I thought. Little bit to do with what I am eating or my lack of not eating right is starting to show.

It was nice while it lasted \:D/ \:D/

OB

[SoaringSwine]

We have a SSB on the way?! Awesome. Would have been good if it arrived in time for my shoulder injury :doh:

[Old Bull]

Triceps/Guns/Shoulders

Prehab

Rotators Int/Ext Minis

1 x 20 x 3 Sets

DB Side Bends

8 x 85lb

8 x 90lb

8 x 95lb

Elbows Out DB Ext Incline

10 x 20lb

10 x 30lb

10 x 40lb

Roll Back DB Ext

10 x 25lb

10 x 30lb

10 x 35lb

JM Press

10 x 20kgs

10 x 25kgs

10 x 30kgs

Ezy Bar Curls

10 x 20kgs

10 x 30kgs

10 x 40kgs

Hammer Curls

10 x 30lb

10 x 35lb

10 x 40lb

Preacher Curls

10 x 15kgs

10 x 17.5kgs

10 x 20kgs

Seated Shoulder Press

8 x 30kgs x 3 Sets

Bradford Press

8 x 20kgs

8 x 25kgs

8 x 30kgs

2" Fat Bar DB Snatch

6 x 15kgs x 3 Sets

Notes:

Tris were good changed the grip to close grip on the JM kept elbows higher, made it a lot tougher.

The Guns got a thrashing especially the Preacher Stuff.

Shoulders well it just shows how weak and inflexible they are. Seated on a machine and Bradford were pretty tough. Right shoulder was pretty tight and sore by the time I got to the DB Snatch.

Ah well that was what this programme and Saturday's workout was for weakness stuff. :clap:

OB

[Old Bull]

We have a SSB on the way?! Awesome. Would have been good if it arrived in time for my shoulder injury :doh:

Pretty Close also a 14" Cambered too.

[Old Bull]

Core/Rehab

Hanging Leg Raise

1 x 6 x 3 sets

LandMines Long Handle 20kgs

1 x 10 x 3 sets

Saxon Side Bends 10lb DBs

1 x 10 x 3 Sets

Reverse Crunch

1 x 8 x 3 Sets

Rehab

Sacroiliac Stretch

1 x 90 Seconds x 3 Sets

Hip/Glute Stretch

1 x 30 Seconds x 3 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

Lateral Step Overs

1 x 10 x 3 Sets

Notes:

Felt it today on the Core Work especially the Reverse Crunch at the end. Increased the Lateral Step Overs to 10 last set was tough felt like the first time I did them.

[Laver]

OB I have been wondering, you do deficit dead lifts to increase speed off the floor, you do pin presses to increase strength off the chest in the bench.

I've never heard of deficit benches being done - obviously you can't do it with a normal bar.

Why ain't there some bent bar that allows for chest space so you can do a deficit bench press?

[SoaringSwine]

OB I have been wondering, you do deficit dead lifts to increase speed off the floor, you do pin presses to increase strength off the chest in the bench.

I've never heard of deficit benches being done - obviously you can't do it with a normal bar.

Why ain't there some bent bar that allows for chest space so you can do a deficit bench press?

There are bars that allow you to do that. I think Americans call them football bars.

[Old Bull]

OB I have been wondering, you do deficit dead lifts to increase speed off the floor, you do pin presses to increase strength off the chest in the bench.

I've never heard of deficit benches being done - obviously you can't do it with a normal bar.

Why ain't there some bent bar that allows for chest space so you can do a deficit bench press?

Yes,

It is called a Cambered Bar a few gyms use to have them they are usually 3" to 4" you can use Boards 2" to make a 2" camber, or 3" to make a 1" camber. It is quite tough on the chest, stretch wise like DBs a bigger range of motion, but you get good results from it.