Beaten Paths are For Beaten Men

[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?

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

It is a better version of the Ezy bar mainly for Triceps

[Old Bull]

ME Squat/Squat Assist/DE Bench

Prehab

Pull Down Abs

10 x 50kgs x 3 Sets

Standing Calf Raise

12 x 100kgs x 3 Sets

DCs

1 x 20 x 4 Sets

Seated GoodMornings

5 x 20kgs

5 x 30kgs

5 x 40kgs

5 x 50kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

Romanian Pause Pulls 3 Second Holds

3 x 100kgs

3 x 110kgs

3 x 120kgs

3 x 130kgs

3 x 140kgs

CV Deadlifts

10 x 180lb x 3 Sets

George Anderson's

6 x 50kgs x 3 Sets

GHRs

11 x 10 x 3 Sets

Reverse Hypers

10 x 170lbs x 3 Sets

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

3 x 20kgs

3 x 30kgs

3 x 40kgs

4 x 50kgs

3 x 60kgs x 6 Sets 3 Grips

Notes:

Seated GMs were a lot better this week concentrated on getting as low as I could to the bench. Felt good at 80 so went up maybe could have drifted up another 10 but conscious of how the back and hip felt last week.

Pause Pulls were a lot better than last week to no hip movement at 140, so might treat myself to a increase in weight next week. \:D/

The back was firing by the time I finished the CVs and George A's but when I got to lie down and after the Hypers things were good and peaceful.

OB

[Old Bull]

Core/Rehab

Sled Drag 100kgs

1 x 60 Steps x 3 Sets

Blast Chain Prone Abs Elevated

1 x 40 Seconds x 3 Sets

15" Seated Box Jumps to 27"

1 x 4 x 3 Sets

Rehab

Cat Camels

1 x 15 x 3 Sets

Reverse Hypers

10 x 140lb x 3 Sets

Sacroiliacs Stretch Floor

1 x 60 Seconds x 3 sets

Aeroplane

1 x 10 x 3 Sets

Notes:

Put the Seated Box Jumps up 3" was tossing up whether to take it back down, the first set was pretty ugly. But like in comps a rising bar cannot take it down, the second set was better the last set could have done a few more. Will just add 1 rep a week to this.

The rest of the session was pretty good did the Sacroiliacsc on the floor for a change around.

OB

[disasterpiece]

old bull doing curls far out

[SoaringSwine]

I might have to hang around on Tuesday one day. I can't imagine you jumping :shock:

[Old Bull]

old bull doing curls far out

SSSSSSSSHHHHHHHHUUUUUUUUSSSSSSSSHHHHHHHH

Was even thinking of renaming them :^o

[Old Bull]

I might have to hang around on Tuesday one day. I can't imagine you jumping :shock:

Nor could I :doh:

Tuesday could be the day

[Old Bull]

ME Raw Bench/Bench Assist/DE Deadlift

Prehab

Pull Down Abs

10 x 50kgs x 3 Sets

Pull Aparts Purple

1 x 20 x 3 Sets

Medium Grip Incline Bench + 2.5kgs right side

3 x 20kgs

3 x 30kgs

3 x 40kgs

3 x 50kgs

3 x 60kgs

3 x 70kgs

3 x 75kgs

1 x 80kgs

Medium Grip Bench Press + 2.5kgs right side

3 x 60kgs

3 x 70kgs

3 x 80kgs

3 x 90kgs

3 x 100kgs

2 x 110kgs

DB Bench Press

5 x 45lb

5 x 55lb

5 x 65lb

5 x 75lb

5 x 85lb

Masons

13 x 100lb x 3 Sets

Plate Raise

10 x 20kgs x 3 Sets

Laterals

10 x 25lb x 3 Sets

Rack Pull DE Deadlifts Below Knee + 2 Purple Doubled and Choked

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

1 x 140kgs x 6 Sets

Notes:

Change up in rep ranges from now on, Triples then Singles, solo a bit tough, but will get use to it.

Thought the Medium would go a bit better but tris got hammered from the Incline. DB Bench is going ok up 5lb a week. Assist were better than last week especially the Plate and Laterals.

New DE Deadlift setup and cycle, will do it every second week and just as well after tonight's session not to sure if the back will recover by Friday. Again "SSB" Short Sharp and Brutal.

OB

[Varven]

Nice work... those inclines should see some shoulder strenght as well?

Has your schedule changed again ?

So you have

Day1 : ME bench DE deads

day2: ME Squat DE Bench

Day3: Show off muscles

Or am I misreading your log

[Old Bull]

Hey V,

Yeah Shoulders have become a bit of a weak point since the injuries. But incline is cominig along slowly.

The cycle is still the same just changed the exercises after 3 weeks thats all, will incorporate a deload week at the end of this 3 week cycle. Reps have changed from 5s to 3s and 1s

Cycle is

Monday

ME Squat/Squat Assist/DE Bench

Wednesday

ME Raw Bench/Bench Assist/DE Deadlift DE Dead every 2 weeks now

Friday

DE Squat/Deadlift Assist

Saturday

Show off muscles I like that :pfft:

AKA Shoulders/Arms

[Old Bull]

Core/Rehab

Roll Outs

1 x 6 x 3 Sets

LandMine Long Handles

10 x 25kgs x 3 Sets

Stone Work

3 x 60kgs

3 x 70kgs

2 x 80kgs

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 50lb x 3 Sets

The Sword

10 x 30lb x 3 Sets

Pec Stretch

1 x 40 Seconds x 3 Sets

Notes:

Roll Outs tough again, improving real slowly. Stone work was pretty tough the jump from 70 to 80 might have been a bit ambitious, might drop it back to 70 and get sets on that before upping The Game. Lesson learn't

OB

[poos_n_wees]

Day3: Show off muscles

[teamfatboy]

Day3: Show off muscles

:ditto:

Actually, since I don't have any "show-off" muscles yet, maybe I need long-sleeve workout Tees :shock:

Helluva good workout tho OB!

[Old Bull]

DE Squats/Deadlift Assist

Prehab

Adductors Purple

1 x 20 x 3 Sets

DCs

1 x 15 x 3 Sets

Dynamic Ab Crunch Green Band

10 x 5 Second Holds x 3 Sets

Seated Calf Raise

10 x 40kgs x 3 Sets

DE 12" Box Squats + 6" Foam

5 x 20kgs

5 x 50kgs

5 x 70kgs

4 x 90kgs

3 x 110kgs

2 x 130kgs x 8 Sets

GoodMornings

3 x 60kgs

3 x 75kgs

3 x 90kgs

3 x 105kgs

3 x 120kgs

3 x 135kgs

3 x 150kgs

Neutral Grip LPDs

5 x 40kgs

5 x 50kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

Unilateral Landmine Rows

5 x 10kgs

5 x 15kgs

5 x 20kgs

5 x 25kgs

5 x 30kgs

Rack Pulls Below Knee

3 x 100kgs

3 x 120kgs

3 x 140kgs

3 x 160kgs

3 x 180kgs

3 x 200kgs

1 x 210kgs

Strappers

10 x 150lb x 3 Sets

Reverse Hypers

10 x 170lb x 3 Sets

Notes:

De Squats were good speed and was consistent. A little hick up in the middle, not set up properly so knees drifted forward slightly.

GMs and assists were good and strong.

Rack Pulls were good up till 210 same thing setup not right stood a little to far back tough lift. All good though ready for next week.

OB

[Old Bull]

Day3: Show off muscles

:shrug: :discussion: Hard trying to explain why I am doing them but that is a good way.

Day3: Show off muscles

:ditto:

Actually, since I don't have any "show-off" muscles yet, maybe I need long-sleeve workout Tees :shock:

Helluva good workout tho OB!

I got one of those long sleves TFB, keeps them undercover.

Cheers

[Old Bull]

Triceps/Biceps/Shoulders

Prehab

Rotators Minis

1 x 20 x 3 Sets

DB Side Bends

8 x 85lbs

8 x 90lbs

8 x 95lbs

Elbows Out DB Tri Ext

10 x 20lbs

10 x 25lbs

10 x 30lbs

DB Roll Backs

10 x 25lbs

10 x 30lbs

10 x 35lbs

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 30lbs

10 x 35lbs

10 x 40lbs

Preacher Curls

10 x 15kgs

10 x 17.5kgs

10 x 20kgs

Seated Shoulder Press

8 x 30kgs

8 x 35kgs

8 x 40kgs

Bradford Press

8 x 20kgs

8 x 25kgs

8 x 30kgs

2" Fat Bar DB Snatch

6 x 15kgs x 3 Sets

Notes:

A good workout this time took a bit longer than normal, gym members stuff. All the exercises were better than the previous weeks.

Shoulders are getting slightly stronger.

OB

[Old Bull]

Core/Rehab

Hanging Leg Raise

1 x 6 x 3 sets

LandMines Long Handle 20kgs

1 x 8 x 3 sets

Saxon Side Bends 10lb DBs

1 x 10 x 3 Sets

Reverse Crunch

1 x 10 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:

Core work is feeling better, still tuff but 4 Core exercises in one session so there has to be a by product.

Pain.

OB

[Varven]

Nice work... whats the diet like ?

When will you bring back equipment in to the training.... in the weeks leading up to the n ext meet ?

[Old Bull]

Nice work... whats the diet like ?

When will you bring back equipment in to the training.... in the weeks leading up to the n ext meet ?

Yeah, but probably not as far out as I normaly would maybe 2 or 3 weeks out I am enjoying this cycle and is more geared for next year. So the December Comp is is only on if the turn out is not to big which it is not likely to be.

Diet, absolute shite after Fathers day it went west, going to tidy it up this week. Put on a couple of Kilos :^o

OB

[Old Bull]

ME Squats/Squat Assist/DE Bench

Prehab

Pull Abs Straps

12 x 50kgs x 3 Sets

DCs

1 x 20 x 3 Sets

Standing Calf Raise

13 x 100kgs x 3 Sets

Seated GoodMornings

3 x 20kgs

3 x 40kgs

3 x 55kgs

3 x 70kgs

3 x 85kgs

3 x 100kgs

3 x 110kgs

Romanian Pause Pulls 3 Seconds Holds

3 x 110kgs

3 x 120kgs

3 x 130kgs

3 x 140kgs

3 x 150kgs

CV Deadlifts

10 x 180lbs x 3 Sets

George Anderson's

6 x 60kgs x 3 Sets

GHRs

1 x 10 x 3 Sets

Reverse Hypers

8 x 170lbs

DE Bench + 2 Super Minis + 2.5kgs right side

3 x 20kgs

3 x 30kgs

3 x 40kgs

3 x 50kgs

3 x 60kgs x 6 Sets 3 Grips

Notes:

Todays session was one of the better that I have had on this 3 week cycle, 3s probably helped but the whole workout was pretty good. 150 Pause Pulls woke the back up after the Seated GMs, glad it was the last week.

The highlight being the DE Benches, the speed was good a bit of cramp in the back but that was a rep going wrong. But the Benches were not as tiring as previous weeks, and the speed held through to the end.

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

10 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:

Seated Box jumps were a bit lethargic so dropped the height 3" went for reps. The rest of the workout was good.

[Old Bull]

ME Raw Bench/Bench Assist

Prehab

Pull Aparts Purple

1 x 20 x 3 Sets

Pull Down Abs Straps

12 x 50kgs x 3 Sets

Incine Medium Grip Bench Press

3 x 20kgs

3 x 30kgs

3 x 40kgs

3 x 50kgs

3 x 60kgs

3 x 70kgs

3 x 80kgs

Medium Grip Bench Press

3 x 60kgs

3 x 70kgs

3 x 80kgs

3 x 90kgs

3 x 100kgs

3 x 110kgs

DB Bench Press

5 x 50lb

5 x 60lb

5 x 70lb

5 x 80lb

5 x 90lb

Masons Circles

15 x 100lbs

Plate Raise

10 x 20kgs x 3 Sets

DB Laterals

11 x 25lb x 3 Sets

Notes:

Dropped the 2.5kgs from right hand side to just see how things are progressing. It looks pretty good, even drive up but will still carry on with it for a while longer, maybe 3 or 4 more weeks or stop after the next cycle.

No DE Deadlifts this week maybe wait till after the Deload week before putting them back in.

OB

[Old Bull]

Core/Rehab

Roll Outs

1 x 6 x 3 Sets

DB Side Bends

10 x 75lbs

10 x 85lbs

10 x 95lbs

Stone Work

4 x 60kgs 3 Sets

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 50lb x 3 Sets

The Sword

10 x 30lb x 3 Sets

Pec Stretch

1 x 40 Seconds x 3 Sets

Notes:

Roll Outs were ok still tough but a bit better. Stone work was good kept the weight the same and went for better form.

OB

[Varven]

On ME chest day, why do you do inclines then flat benching in same rep range?

isnt the template usually ME ex followed by assistance and supplement work...

wouldnt you want to go all out on inclines(Assuming its me movement) and then slightly higher rep on the flat ?

Also what are your thoughts on super wide grip benching to bring up the pecs...

[Old Bull]

On ME chest day, why do you do inclines then flat benching in same rep range?

isnt the template usually ME ex followed by assistance and supplement work...

Hey V,

It is still a WSB Template but a hybrid, this cycle is addressing a lot of my weaknesses. It has different components ie after ME Legs there is a DE Bench, after ME Bench there is a DE Deadlift. Complete day for shoulders, Arms a main weakness.

My bench sucks with the injuries I have had over the last two years, I could not even incline the bar last year, so I put in the weakest lift first then second and an higher rep assist for the third.

There is a little bit of Sheiko in there as far as volume and doing DE lifts after ME exercises. This is in a fatigued state, which is what happens in a comp. Addressed this at the 2007 Nationals about Dedalifts, we were lifting in a fatigued state but training Deadlifts fresh, numbers were totally out. This years Nats after 230 squat attempt got to the bench Back was tired but still strong, but affected the Bench maybe mentally and a little bit physically.

So every thing revolves around building up stamina for the Bench as we did for the Squat and Deadlift, hence a lot more volume, and a day for shoulders and arms. It will take a few months to settle into this might see rewards in April but more gearded for Nationals in Auckland next year.

There is a little challenge going on at the moment on the biggest gains Westside Versus Sheiko Versus Periodisation biggest % increase on Total.

http://www.powerhousegym.co.nz/gymforum ... 1#pid14287

wouldnt you want to go all out on inclines(Assuming its me movement) and then slightly higher rep on the flat ?

Bro I was going all out :cry:

Also what are your thoughts on super wide grip benching to bring up the pecs...

It is something we do but you have to have bullet proof shoulders and a big back to go heavy which I do have have yet!!!. Try medium weights 75-80%, but be careful with rotators make sure everthing is locked scaps back etc and a lift off.

OB