Beaten Paths are For Beaten Men

[Old Bull]

Core/Rehab

Roll Outs

1 x 6 x 3 Sets

DB Side Bends

10 x 85lbs

10 x 90lbs

10 x 95lbs

Rehab

Isometric Press Up Holds

1 x 40 Seconds x 3 Sets

Kelso Shrug CSR Wide Grip

8 x 20kgs

8 x 30kgs

8 x 40kgs

Seat-Belt

10 x 50lb x 3 Sets

The Sword

10 x 30lb x 3 Sets

Lat Stretch

1 x 30 Seconds x 3 Sets

Notes:

Roll Outs were pretty good today getting close to horizontal. Instead of the Pec Stretch today I went on to the Lats trying to work these for a little while give me a bit more flexible in my upper back.

OB

[Old Bull]

DE Squat/Deadlift Assist

Prehab

Seated Calf Raise

8 x 50kgs x 3 Sets

Adductors Purple

1 x 20 x 3 Sets

DCs

1 x 20 x 4 Sets

Box Squats 12" + 6" Foam

5 x 20kgs

5 x 40kgs

5 x 55kgs

4 x 70kgs

3 x 85kgs

3 x 100kgs

2 x 115kgs x 8 Sets

Pendlay Rows

3 x 60kgs

3 x 70kgs

3 x 80kgs

3 x 90kgs

3 x 100kgs

LPDs Wide Grip

3 x 50kgs

3 x 60kgs

3 x 70kgs

3 x 80kgs

3 x 90kgs

3 x 100kgs

DB Rows

3 x 70lb

3 x 80lb

3 x 90lb

3 x 100lb

3 x 110lb

Rack Pulls Above Knee

3 x 100kgs

3 x 130kgs

3 x 160kgs

3 x 180kgs

3 x 200kgs

Reverse Hypers

8 x 140lb x 3 Sets

Strappers

8 x 135lbs x 3 Sets

Notes

3 rep day today.

A few of these exercises there was improvement from when I did the last, maybe the 3s we will soon know. Test the hip on the rack pulls Belted at 180 they went ok just a bit cautious at loading, take it quitely over the next few weeks.

OB

[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 Flat Bench

10 x 30lbs

10 x 35lbs

10 x 40lbs

Close Grip Bench Press

10 x 60kgs

10 x 70kgs

10 x 75kgs

Dips

1 x 10 x 3 Sets

BarBell Curls with Chains

10 x 20kgs

10 x 25kgs

10 x 30kgs

Drag Curls

10 x 20kgs x 3 Sets

Gayble Curls

10 x 50lbs

10 x 60lbs

10 x 70lbs

Standing (Strip the Rack) Shoulder Press*

10 x 20kgs

10 x 25kgs

10 x 30kgs

Incline Front Lateral Plate Raise

8 x 15kgs x 3 Sets

One Arm DB Shoulder Press

10 x 30lb

10 x 35lbs x 2 Sets

Notes:

Going to work on getting lower in the dips, shoulders are getting stronger so I will try to increase range.

Started two new exercises for the shoulders * Strip The Rack Standing Shoulder Press

From chin height Press the bar up and into the rack. Try your best to strip the paint off the rack (your gym owner will love this). The harder you press into the rack the better.

And Front Lateral Plate Raise usually do this standing but found with different degrees on the Incline it is hard to cheat so it will help a lot better with my shoulder strength and stability.

OB

[SoaringSwine]

Standing (Strip the Rack) Shoulder Press*

10 x 20kgs

10 x 25kgs

10 x 30kgs

Don't tell the owner about those! Hang on...

[Old Bull]

Core/Rehab

Hanging Leg Raise

1 x 8 x 3 Sets

Saxon Side Bends 10lb

1 x 10 x 3 Sets

Reverse Crunch

1 x 10 x 3 Sets

Rehab

Sacroiliac Stretch

1 x 60 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 10 x 3 Sets

Notes:

Sundays are starting to be a good Prehab/Core day the Hanging Leg Raises are improving by the week. It has taken me 2 years to be able to perform these properly after all the shoulder niggles. Hopefully will be able to do Windscreen Wipers at some stage maybe next year.

OB

[Old Bull]

Standing (Strip the Rack) Shoulder Press*

10 x 20kgs

10 x 25kgs

10 x 30kgs

Don't tell the owner about those! Hang on...

Yeah Bro,

Go to keep an eye on myself :think:

[biggurl27]

Hopefully will be able to do Windscreen Wipers at some stage maybe next year.

Wicked, those look incredibly hardcore! No pun intended

[TheGus]

When do you take rest days OB? Annually?

[Old Bull]

Squats/Squat Assist/DE Bench

Prehab

Pull Down Abs Straps

10 x 50kgs x 3 Sets

Standing Calf Raise

10 x 100kgs x 3 Sets

DCs

1 x 15 x 3 Sets

2 Bar Good Mornings

3 x 40kgs

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

3 x 140kgs

3 x 150kgs

Dimmels

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

3 x 140kgs

3 x 160kgs

George Andersons

6 x 60kgs

6 x 70kgs x 2 Sets

GHRs

1 x 10 x 3 Sets

Reverse Hypers

8 x 140lbs x 3 Sets

DE Bench + 2 Super Minis

3 x 20kgs

3 x 30kgs

3 x 40kgs

4 x 50kgs

3 x 60kgs x 6 Sets x 3 Grips

Notes:

Thought I would just run with the 2 Bars after last week, and this session was better. Dimmels were god the whole session was better than last weeks, still aware of the hip so just working around it at the moment.

Speed bench was a lot better even with the Bands just trying to fan these old hips is tough but will work on it.

OB

[Old Bull]

Hopefully will be able to do Windscreen Wipers at some stage maybe next year.

Wicked, those look incredibly hardcore! No pun intended

Yeah they are we have about 5-6 in The House that do them and I do not want to feel left out :cry:

When do you take rest days OB? Annually?

Yeah looks like that

No rest for the wicked :twisted:

The Core/Rehab/Recovery workouts are only about 20-30 minutes, they help me quite a lot, so it would seem that I train every day when 3 days are active recovery.

Us Old timers need it

[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 7 Jumps 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:

Better session today than the previous, Sleds stride is better and I am more upright a bit more emphasis on the hips. This has really helped with my hips since I popped it a couple of weeks back.

Seated Box Jumps are improving heaps since I lowered the box height and technique :doh: if there is any is a lot more improved.

OB

[biggurl27]

Us Old timers need it

Me too :nod: No clue what your rehab is but sounds good to me

[Old Bull]

ME Raw Bench/Bench Assist

Prehab

Pull Down Abs Straps

10 x 50kgs x 3 Sets

Pull Aparts Purple

1 x 15 x 3 Sets

Bench Press

3 x 20kgs

3 x 35kgs

3 x 50kgs

3 x 65kgs

3 x 80kgs

3 x 90kgs

2 x 110kgs x 3 Sets

Floor Press

3 x 60kgs

3 x 70kgs

3 x 80kgs

3 x 90kgs

3 x 100kgs

2 x 110kgs

Close Grip Bench Press

5 x 60kgs

5 x 75kgs

5 x 90kgs

3 x 105kgs

Masons Circles

15 x 110lbs x 3 Sets

Plate Raise

10 x 20kgs x 3 Sets

DB Laterals

10 x 20lbx 3 Sets

Notes:

Left out DE Deadlifts still want this hip to come right, so trying not aggravate it to much with full movements but still doing rack work and such.

Slight increase in gains on the bench, getting use to this solo train buzz, so when I get back into the Team frame then some good gains will come from the work that I have put in lately.

OB

[Old Bull]

Us Old timers need it

Me too :nod: No clue what your rehab is but sounds good to me

That a good PLs comment :clap:

[Old Bull]

Core/Rehab

Roll Outs

1 x 7 x 3 Sets

DB Side Bends

10 x 75lbs

10 x 85lbs

10 x 95lbs

Rehab

Isometric Press Up Holds

1 x 40 Seconds x 3 Sets

Kelso Shrug Wide Grip CSR

8 x 20kgs

8 x 30kgs

8 x 40kgs

Seat-Belt

10 x 50lb x 3 Sets

The Sword

10 x 30lb x 3 Sets

Lat Stretch Wall

1 x 40 Seconds x 3 Sets

Notes:

Roll Outs are gettin better might be parallel next year still tough, but it would be good once I get there. Swords and Seat Belt are feeling stronger taken a while to get some weight up but I know they are working.

Lat Wall and Lat stretch have improved from when I first attempted them at the begging of the year. Flexibility work is helping.

OB

[Old Bull]

DE Squats/Deadlift Assist

Prehab

Seated Calf Raise

10 x 50kg x 3 Sets

DCs

1 x 15 x 4 Sets

Adductors Purple

1 x 20 x 3 Sets

DE Boax Squats 12" + 6" Foam

5 x 20kgs

5 x 40kgs

5 x 60kgs

4 x 17kgs

3 x 90kgs

3 x 105kgs

2 x 120kgs x 8 Sets

Pendlay Rows

3 x 60kgs

3 x 70kgs

3 x 80kgs

3 x 90kgs

3 x 100kgs

LPDs Wide Grip

5 x 60kgs

5 x 70kgs

5 x 80kgs

5 x 90kgs

5 x 95kgs ugly

One Arm DB Rows

5 x 70lb

5 x 80lb

5 x 90lb

5 x 100lb

Rack Pulls Above Knee

3 x 100kgs

3 x 120kgs

3 x 140kgs

3 x 160kgs

3 x 180kgs

3 x 200kgs

3 x 220kgs

GHRs

1 x 10 x 3 Sets

Reverse Hypers

8 x 165lbs x 3 Sets

Notes:

Changed back my assist reps to 5, made a big difference on last weeks numbers. LPDs @ 95 were ugly did 3 @ 100kgs last week comfortable. But 5s just adds a better element, by the time I got to one arm rows they dropped to 100s.

Hips were pretty good on the rack pulls mindful of what happened so tried 200 felt ok so went to 220 that was good stopped there. No use setting things backward at this stage just to get a decent weight.

Patience Patience Patience

OB

[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 Flat Bench

10 x 30lbs

10 x 35lbs

10 x 40lbs

Close Grip Bench Press

10 x 60kgs

10 x 70kgs

10 x 75kgs

Dips

1 x 10 x 3 Sets

BarBell Curls with Chains

10 x 20kgs

10 x 25kgs

10 x 30kgs

Drag Curls

10 x 20kgs

10 x 25kgs

10 x 30kgs Tough

Gayble Curls

10 x 60lbs

10 x 70lbs

10 x 80lbs

Standing (Strip the Rack) Shoulder Press

10 x 20kgs

10 x 30kgs

10 x 40kgs Tough

Incline Front Lateral Plate Raise

8 x 15kgs x 3 Sets Better

One Arm DB Shoulder Press

10 x 30lbs

10 x 35lbs

10 x 40lbs Tough

Notes:

A much better session this round a few exercises were tough but some I went up in weight. Did this workout today instead of Saturday.

Old Bull wrote:

I had Saturday off, :clap: the last day that I missed training was August the 31st 68 days continuous training.

It was good excuse :clap:

I was in Nelson for the Special Olympics Powerlifting Nelson Ribbon Competition.

I was down there with NF whom I coach he had a good day "PB" Deadlift 145kgs and just missed his "PB" on the Bench.

So All Good

OB

[Old Bull]

Squat/Squat Assist/DE Bench

Prehab

Pull Downs Abs Straps

10 x 50kgs x 3 Sets

DCs

1 x 15 x 4 Sets

Standing Calf Raise

10 x 100kgs x 3 Sets

2 Bar Good Mornings

3 x 40kgs

3 x 60kgs

3 z 80kgs

3 x 100kgs

3 x 120kgs

3 x 140kgs

3 x 160kgs

Dimmels

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

3 x 140kgs

3 x 160kgs

3 x 180kgs

George Anderson's

5 x 65kgs

6 x 60kgs

5 x 90kgs

GHRs

1 x 6 x 3 Sets

Reverse Hypers

8 x 165lbs x 3 Sets

DE Bench Press + 2 x Super Minis

3 x 30kgs

3 x 30kgs

3 x 40kgs

3 x 50kgs

3 x 60kgs x 6 Sets 3 Grips

Notes:

2 Bars were a lot better than last week 150 was pretty ugly but today the 160 was solid and good depth.

The dimmels were a slight bit tougher due to me going up in the 2 Bars, but the George As were helpful. Only one little hick up I started on what I thought was 60kgs but I had put a 15 on instead of a 10. The next set should have been 70 but was 80, which was pretty good last week 70 for 2 sets was a mission. Final set at 90kgs have not done that before so happy there.

DE Bench is moving well, driving up is getting more coordinated, will time myself maybe next week.

OB

[Laver]

Triceps/Guns/Shoulders

I had Saturday off, :clap: the last day that I missed training was August the 31st 68 days continuous training.

It was good excuse :clap:

I was in Nelson for the Special Olympics Powerlifting Nelson Ribbon Competition.

I was down there with NF whom I coach he had a good day "PB" Deadlift 145kgs and just missed his "PB" on the Bench.

So All Good

OB

Sorry if I missed something, who said that quote?

[Old Bull]

Triceps/Guns/Shoulders

I had Saturday off, :clap: the last day that I missed training was August the 31st 68 days continuous training.

It was good excuse :clap:

I was in Nelson for the Special Olympics Powerlifting Nelson Ribbon Competition.

I was down there with NF whom I coach he had a good day "PB" Deadlift 145kgs and just missed his "PB" on the Bench.

So All Good

OB

Sorry if I missed something, who said that quote?

My Bad,

Just edited my original post,it was a quote by me about the reason for the missed training day :doh:

[jono]

nice going OB.

always an interesting read.. :twisted:

[Old Bull]

Core/Rehab

Sled Drag 100kgs

1 x 60 Steps x 3 Sets

Blast Chain Prone Abs + 10kg Chain around Neck

1 x 30 Seconds x 3 Sets

Seated Box Jumps 24"

1 x 8 Jumps 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:

Prone Abs put a 10kg chain around the neck probably better on the back but no one around to do it, still worked. Increased the seated box jumps tiring stuff these but I feel that the higher reps have built a better explosive base than increasing height and struggling with it.

Be good if I was 10kgs lighter probably fly up.

OB

[Old Bull]

nice going OB.

always an interesting read.. :twisted:

Thanks Mate

[Laver]

nice going OB.

always an interesting read.. :twisted:

Thanks Mate

He's lying,

He just sat there and watched your avatar waiting to see where it'll end up... same as me... day after day....

[Old Bull]

ME Bench/Bench Assist/DE Deadlifts

Prehab

Pull Down Abs Straps

10 x 50kgs x 3 Sets

Pull Aparts Purple

1 x 20 x 3 Sets

Bench Press

3 x 20kgs

3 x 35kgs

3 x 50kgs

3 x 65kgs

3 x 80kgs

3 x 95kgs

3 x 105kgs x 4 Sets

Floor Press

3 x 70kgs

3 x 80kgs

3 x 90kgs

3 x 100kgs

2 x 110kgs Tris Hammered

Close Grip Bench Press

5 x 60kgs

5 x 75kgs

5 x 90kgs

4 x 105kgs Tris Gone

Masons Circles

15 x 110lbs x 3 Sets

Plate Raise

10 x 20kgs x 3 Sets

Laterals

10 x 20lbs x 3 Sets

DE Deadlifts

Left these out for one more week.

Notes:

Good session today some interesting events, dropped my top set in the first ex by 5kgs and increased the sets to 4 x 3 last week 3 x 2. It showed in the floor press and later on in the close grip, the triceps were gone on the CG.

Shoulders were not as hammered as they have been after benching. The day set aside for shoulders is paying off. :clap:

Left the DE Deads out for one more week, want this hip right and do not want to aggravate it, still doing heaps on the back so I know the strength is there.

OB1