Beaten Paths are For Beaten Men

[Old Bull]

and H paused Deads again.

excuse my ignorance OB but what is H paused deads?

BTW like your avatar 8)

Named them after Humphrey (RTS Mike T) pause the deads about 1-2" off the floor. They are pretty tough :oops: but got big benefits

Cheers on the Avi goes with new programme

[Old Bull]

Week 1 Day 6

Sumo Speed Dead's + Green Band

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

120kgs 2рХ7п

Итого: 23 подъема

H Paused Deads

100kgs 3рХ1п

110kgs 3рХ1п

120kgs 3рХ1п

130kgs 3рХ1п

Итого: 12 подъема

Dips

BW 6рХ5п

Fundamental Lifts 35

Notes:

• Nice session with the Speed Deads, consistent times except for the first and second set. H Paused Deads went up to 130 which was interesting, if not done right it can throw the lift out the window.
  
• With my stance out slightly, the adjustment to the new line is coming along. Next week I will be back into Sumo on my main days so we will see how it pans out under weight.
  Weekly Analysis:
  Squats:
  
• Raw Squats are progressing pretty well, as this was the start of RV Sheiko, then there was no equipment, so two big sessions raw in a week. Next week the Big Raw day will be Fridays, as Mondays will be equipped, first time in the equipment that should be interesting to say the least.
  Bench:
  
• Pretty Happy with how my Raw strength has picked up, with all the niggles I had last year 100 - 105 was a mission, more Benching seems to have fixed that.
  Deads:
  
• Conventional's no SI pain, but this was the last week, unless I can fit it in somewhere but there is not much hope of that as we are into the Business stage now. Playing is over.
  
• A good first week, under the Warsaw Pact workout, early days but I think I am going to like this new model. Just have to be careful that I do not drift to 10 on RPE. It happened this week, will make sure the jumps are not as big, and keep the Ego in check, this programme is pretty tough.
  
• Got told the other week, out of 1000 10 make the programme, some food for thought there. Just as well I am not doing the Full Bore.

Товарищ OB

[runveerun]

[*]Got told the other week, out of 1000 10 make the programme, some food for thought there. Just as well I am not doing the Full Bore.

What happens to the other 990 people? :shock: That's alot of people!

[Old Bull]

[*]Got told the other week, out of 1000 10 make the programme, some food for thought there. Just as well I am not doing the Full Bore.

What happens to the other 990 people? :shock: That's alot of people!

Probably in some Gulag somewhere with a big L branded on their foreheads.

But in retrospect that is the Full Blown 8 hour day Training 6 days per week system :oops:

[Old Bull]

Preparatory X

Week 1 Day 8

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 2рХ1п

130kgs 2рХ1п (B)

150kgs 2рХ1п (B)

Squats loose Centurion 46

170kgs 2рХ1п (B)

182.5kgs 2рХ1п (B) @8

195kgs 2рХ1п (B) @8.5

207.5kgs 2рХ1п (B) @9

200kgs 3рХ1п (B) @9

Итого: 31 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

95kgs 3рХ1п

Bench Press Loose 48 Fury

110kgs 2рХ1п

115kgs 2рХ1п

120kgs 2рХ1п

125kgs 2рХ1п @8.5

130kgs 2рХ1п @9

125kgs 2рХ1п @9

Итого: 30 подъема F.L

гантели мух Flies

20lbs 10рХ5п

Fundamental Lifts (F.L) 61

Notes:

• 1st day of the Second week of the Preparatory X Competition Cycle.
  
• First Equipped day since Nationals last year in August.
  
• Squats went pretty well did not push to hard today first day in the Suit, Used the Old trusted loose 46 Centurion. Mind you with extra weight it was quite snug. Had the usual issues with being in Equipment with such a long break, the core got compressed, difficult setting up, finding the line again. The drop set was probably the best as I had settled into the suit.
  
• Bench was the same as the Squats, was tossing up on the 50 SKat or the 48 Fury, went with the fury as I knew I could get a touch at 100kgs before. Extra weight made a better fit, decided to go up in 5kg jumps, all touched with slight pause. On the 130s did 2 nice clean lifts then proceeded to do another, Brain Fart here was unsure how many I was doing. Logged it as a Double @9. Drop Set was pretty good too.
  
• Today I wanted to get good clean 9s, could have gone up in both, but decided first day in the gear, lets just work ourselves in slowly, still another 7 weeks of geared lifts.

Товарищ OB

[Old Bull]

Flexibility/Rehab

Adductor's Purple Band

1 x 10 x 3 Sets

Agile 6

1 x 10 x 2 Sets

Shoulder Rehab

1 x 10 x 3 exercises x 3 Sets Each

Keg Arch

1 x 20 Seconds x 5 Sets

Quad Set (Abs,Gaybles,Pull Overs,Cow Raise)

1 x 10 x 3 Sets

Notes:

Have been doing this for a while, but I have not been logging it, will maybe throw in some House Complex stuff shortly.

OB1

[Old Bull]

Preparatory X

Week 2 Day 10

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

DeadZone Sumo Suit Bottoms

165kgs 2рХ1п

180kgs 2рХ1п @8

190kgs 2рХ1п @9.5

182.5kgs 3рХ1п @8

Итого: 24 подъема

Bench Press

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 4рХ1п

75kgs 3рХ1п

87.5kgs 3рХ1п

95kgs 3рХ1п

102.5kgs 3рХ1п @8

110kgs 3рХ1п @9

105kgs 3рХ1п @8.5

Итого: 32 подъема

DB Flies

20lbs 10рХ5п

Итого: 15 подъема

Fundamental Lifts: 56

Notes:

• 3rd day of the 2nd week, cycle X.
  Deads:
  
• First Day doing Sumo Pulls with weight and the Suit. About 8 weeks to the WBOP's so decided time to put in some work on the Sumo. It took a little while to get the line right in the Suit, not till my drop set did it come right. A reasonable sort of start but will improve over the next weeks.
  Bench:
  
• 2nd week on the New Bench cycle so no assist work. With the grip in closer benching is feeling good, PIR that grip width is good. 110s were good a couple more in there but would not have been fluid lifts, may go for a higher number on Friday.
  
• Feeling good into the second week of this cycle, energy is good may add another pull session next week, to the main days will sort out this week.

Товарищ OB

[Old Bull]

Flexibility/Rehab

Adductor's Purple Band

1 x 10 x 3 Sets

Agile 6

1 x 10 x 2 Sets

Shoulder Rehab

1 x 10 x 3 exercises x 3 Sets Each

Keg Arch

1 x 20 Seconds x 5 Sets

Quad Set (Abs,Gaybles,Pull Overs,Cow Raise)

1 x 10 x 3 Sets

Sled Drag 50kgs

1 x 80 Metres x 2 Sets

Leg Raise

1 x 8 x 2 Sets

Notes:

Added in some leg raise and Sled Drags, it has been a while with the sled so just started light and only 80 metres.

OB1

[Old Bull]

Preparatory X

Week 2 Day 12

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

130kgs 3рХ1п (B)

150kgs 3рХ1п (B)

165kgs 3рХ1п (B) @8

180kgs 3рХ1п (B) @9

172.5kgs 3рХ1п (B) @8.5

Итого: 33 подъема

Bench Press

20kgs 5рХ1п

40kgs 5рХ1п

55kgs 4рХ1п

70kgs 3рХ1п

85kgs 3рХ1п

97.5kgs 2рХ1п

110kgs 1рХ1п @8.5

117.5kgs 1рХ1п @9

112.5kgs 1рХ1п @8.5

Итого: 25 подъема

DB Flies

20lbs 10рХ4п

Pull Ups

1 x 3 x 3 Sets

Fundamental Lifts: 58

Notes:

• 3rd day of the 2nd week.
  
• 180 was a lot better than last week RPE was down I have been using the Strangulator's on my last sets, it threw me out last week on my first set. So used them a set earlier but a wrap less.
  My first rep is well has been a bit tentative on my top sets, the second rep is clean nice into the hole and good drive. I think because I have not done, a lot of heavy Raw work, I am am still a bit unsure on the first rep. Simple to rectify just putting in practice is a little bit tougher. I was looking for a more fluid lift today and I got it so maybe next week we see a rise in weight.
  
• Bench went well, same as above, except I lowered the weight from 120 to 117.5 wanted a better more fluid lift. The top set was good crisp and a lot better than the 120 last week, this was not a 10 which is not what I wanted again, but a good 9. Drop set was bang on the money too, a good 8.5. Happy with this aspect of my bench, strength is getting right up there, this is good.
  
• Saturday speed day on the Sumo Deads, and H paused Deads again.

Товарищ OB

[Old Bull]

Week 2 Day 13

Sumo Speed Dead's + Green Band

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

120kgs 2рХ7п

Итого: 23 подъема

H Paused Deads

100kgs 3рХ1п

110kgs 3рХ1п

120kgs 3рХ1п

130kgs 3рХ1п

Итого: 12 подъема

Speed Bench

20kgs 5рХ1п

40kgs 3рХ1п

50kgs 3рХ1п

55kgs 3рХ5п

Итого: 26 подъема

Fundamental Lifts 61

Notes:

• Took a while to get into the speed dead's but last sets were good. H Paused Deads went up to 130 lot better than last week.
  
• Firsts day of Speed Bench it has been a few years. Took a while to settle in, may have to start with 20,30,40 next time till I get use to it. Will add bands or chains later.
  Weekly Analysis:
  Squats:
  
• Raw Squats are progressing pretty well, a lot better this week, reps more fluid, and the first week in the equipment. This went well been 5 months since I have had a Squat suit on. Top sets were strong and a good line.
  Bench:
  
• Pretty Happy with how my Raw strength has picked up, first week in a shirt used my old 48 could touch with a 100, put out a good 130 double so pleased with that, may have to do with my new grip.
  Deads:
  
• First week in full Sumo, a little bit over the place, it was tough being in the suit a little bit bigger than 5 months ago Did not go up to what I wanted but happy with first outing.
  
• A good second week, under the Warsaw Pact workout, will add in a pull session on all 3 days and maybe a extra Squat session on Wednesday just going through the figures now. Better week for the RPEs, now knowing where I am at and not just winging it.

Товарищ OB

[Old Bull]

Preparatory X

Week 3 Day 15

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

130kgs 3рХ1п (B)

150kgs 3рХ1п (B)

Squats loose Centurion 46

170kgs 3рХ1п (B)

185kgs 3рХ1п (B) @8

200kgs 3рХ1п (B) @8.5

212.5kgs 3рХ1п (B) @8.5

205kgs 3рХ1п (B) @8

Итого: 37 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

95kgs 3рХ1п

Bench Press Loose 48 Fury

110kgs 3рХ1п

117.5kgs 3рХ1п

125kgs 3рХ1п @8.5

130kgs 3рХ1п @9

125kgs 3рХ1п @9

Итого: 33 подъема F.L

гантели мух Flies

20lbs 10рХ5п

Fundamental Lifts (F.L) 70

Notes:

• 1st day of the Third week of the Preparatory X Competition Cycle.
  
• Second Equipped day since Nationals last year in August.
  
• Squats went a lot better than last week settling in easier today. Felt good but did not push as I wanted a good 8 not a hard 9 like last week. Just went up marginally had maybe 220 but early days. Still used the Old trusted loose 46 Centurion. The drop set was probably the better may change tact next week as far as wearing the equipment.
  
• Bench was the same as last week, but this time they were triples, in the 48 Fury. On the 130s did 2 nice clean lifts then third was a bit off line so called it a hard 9. Drop set went pretty well too.
  
• Today I wanted to get good clean 8s and maybe a 9, could have gone up in the Squat, but decided still a few weeks before I start to crank it up.

Товарищ OB

[Old Bull]

Flexibility/Rehab

Adductor's Purple Band

1 x 10 x 3 Sets

Agile 6

1 x 10 x 2 Sets

Shoulder Rehab

1 x 10 x 3 exercises x 3 Sets Each

Keg Arch

1 x 20 Seconds x 5 Sets

Quad Set (Abs,Gaybles,Pull Overs,Cow Raise)

1 x 10 x 3 Sets

Sled Drag 50kgs

1 x 80 Metres x 2 Sets

Leg Raise

1 x 8 x 2 Sets

Notes:

Lot better today on the Sled's, still worked up a slight, very slight sweat

OB1

[Viking Power]

Solid OB1 :clap: how's the bodyweight front are you still coming down to 93's?

VP

[Old Bull]

Solid OB1 :clap: how's the bodyweight front are you still coming down to 93's?

VP

Cheers Brother,

May hit the 93s at the Oceania's, but at the moment still just over the hundy, not much diff in totals for Masters III at world level. About 20kgs, so thinking maybe better to stay in the 105s and go down a bit slower than I was originally going to do. Do not want to lose any strength dropping down to quickly.

[Old Bull]

Preparatory X

Week 3 Day 17

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

DeadZone Sumo Suit Bottoms

165kgs 3рХ1п

180kgs 3рХ1п @8

190kgs 3рХ1п @9

195kgs 3рХ1п @9.5

187.5kgs 3рХ1п @8

Итого: 27 подъема

Bench Press

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 4рХ1п

75kgs 3рХ1п

90kgs 3рХ1п

100kgs 2рХ1п

107.5kgs 1рХ1п

115kgs 1рХ1п @8.5

120kgs 1рХ1п @9.5

115kgs 1рХ1п @9

Итого: 26 подъема

DB Flies

20lbs 10рХ5п

Fundamental Lifts: 53

Notes:

• 3rd day of the 3rd week, cycle X.
  Deads:
  
• Second Day of doing Sumo Pulls with weight and the Suit, and a better effort than last week. About 7 weeks to the WBOP's should be back up to speed by then. The top sets were a lot more fluid than last week.
  
• With a slightly wider stance I seem to need to sit in the hole a lot more. If I start in my old higher position as what happened in the first rep of 195 the weight drifts forward which is exactly what happened last year at the Nats, on my last rep.
  Bench:
  
• 3rd week on the New Bench cycle still no assist work. With the grip in closer benching is feeling good, PIR that grip width is good. 120 was a lot better today than the first time and more crisper than the 117.5 on friday.
  
• Was rushed today so did not put in a extra Squat Session.

Товарищ OB

[Viking Power]

Solid OB1 :clap: how's the bodyweight front are you still coming down to 93's?

VP

Cheers Brother,

May hit the 93s at the Oceania's, but at the moment still just over the hundy, not much diff in totals for Masters III at world level. About 20kgs, so thinking maybe better to stay in the 105s and go down a bit slower than I was originally going to do. Do not want to lose any strength dropping down to quickly.

Fair enough brother 8) its all in the mind mate :pfft:

stay the strongest

VP

[Old Bull]

Solid OB1 :clap: how's the bodyweight front are you still coming down to 93's?

VP

Cheers Brother,

May hit the 93s at the Oceania's, but at the moment still just over the hundy, not much diff in totals for Masters III at world level. About 20kgs, so thinking maybe better to stay in the 105s and go down a bit slower than I was originally going to do. Do not want to lose any strength dropping down to quickly.

Fair enough brother 8) its all in the mind mate :pfft:

stay the strongest

VP

I agree there, :clap: will be at The Massive Food Factory TonkaVille for the WBOP champs so the weight class goes out the window that weekend.

[Old Bull]

Flexibility/Rehab

Adductor's Purple Band

1 x 10 x 3 Sets

Agile 6

1 x 10 x 2 Sets

Shoulder Rehab

1 x 10 x 3 exercises x 3 Sets Each

Keg Arch

1 x 20 Seconds x 5 Sets

Quad Set (Abs,Gaybles,Pull Overs,Cow Raise)

1 x 10 x 3 Sets

Sled Drag 50kgs

1 x 80 Metres x 2 Sets

Leg Raise

1 x 8 x 2 Sets

Notes:

Sled's are moving well these days massivever,

OB1

[Viking Power]

Cheers Brother,

May hit the 93s at the Oceania's, but at the moment still just over the hundy, not much diff in totals for Masters III at world level. About 20kgs, so thinking maybe better to stay in the 105s and go down a bit slower than I was originally going to do. Do not want to lose any strength dropping down to quickly.

Fair enough brother 8) its all in the mind mate :pfft:

stay the strongest

VP

I agree there, :clap: will be at The Massive Food Factory TonkaVille for the WBOP champs so the weight class goes out the window that weekend.

:pfft: :pfft: well that's true mate, I've seen the big man eat oh brother..... smash it OB1

[Old Bull]

:pfft: :pfft: well that's true mate, I've seen the big man eat oh brother..... smash it OB1

Last Time I was there, he was cooking 3 packets of Crumbed Schnitzel, as he was cooking the last packet, I asked if he was having some people over. Where he quietly replied No just me and you.

[Old Bull]

Preparatory X

Week 3 Day 19

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

130kgs 3рХ1п (B)

150kgs 3рХ1п (B)

165kgs 3рХ1п (B) @8

180kgs 3рХ1п (B) @8.5

172.5kgs 3рХ1п (B) @8.5

Итого: 33 подъема

Bench Press

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 4рХ1п

75kgs 3рХ1п

90kgs 3рХ1п

102.5kgs 3рХ1п @8

110kgs 2рХ1п @9

105kgs 3рХ1п @8.5

Итого: 28 подъема

DB Flies

20lbs 10рХ4п

Fundamental Lifts: 61

Notes:

• 3rd day of the 3rd week.
  
• 180 was the best it has been, nice and fluid. have made the decision not to go up and chase the weight. But to make the lifts comfortable and technique pretty good before increasing the weight. Strangulator's on my last sets, getting use to these, just putting them on is hard.
  
• My first rep is still a bit tentative on my top sets, but they are a lot better, as I get accustomed to the Raw work. With another Squat session thrown in next week we will see how that improves the Friday Sessions.
  
• Bench went ok, did a double at 110 instead of a triple, as the 3rd would have been a struggle. Bench just felt a bit lethargic today so buttoned it down slightly. Wednesday was a big day, so not to sure if it was that, or the how well the Squats went, that maybe took a bit of sting out of my bench.
  
• Saturday speed day on the Sumo Deads, Bench Press and H paused Deads again.

Товарищ OB

[Old Bull]

Week 3 Day 20

Sumo Speed Dead's + Green Band

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

120kgs 2рХ7п

Итого: 23 подъема

H Paused Deads

100kgs 3рХ1п

110kgs 3рХ1п

120kgs 3рХ1п

130kgs 3рХ1п

Итого: 12 подъема

Speed Bench

20kgs 5рХ1п

40kgs 3рХ1п

50kgs 3рХ1п

55kgs 3рХ7п

Итого: 32 подъема

Fundamental Lifts 67

Notes:

• Speed dead's are going well, H Deads at 130 are pretty good, will increase maybe next week.
  
• Second day of DE Bench, lot better than last weeks effort. Weight will not increase till the speed is right.
  Weekly Analysis:
  Squats:
  
• Raw Squats are progressing pretty well, a lot better this week, reps more fluid, and with the second week in the equipment, it felt a lot better. Weight could have gone up but with this new programme unsure how my recovery will be.
  Bench:
  
• Still Happy with Raw strength progress, I think I work better at Intensity vs Volume. Shirt Work was a little off this week, but no biggie see how it pans out next Monday
  Deads:
  
• Second week in full Sumo, and night and day over last weeks effort.
  
• A good third week, under the Warsaw Pact workout, will try and add in a pull session on 2 days and maybe a extra Squat session on the Wednesday. Better week for the RPEs, getting a good feel for it now, and not jumping the big weight jumps, but some thing I know I will get comfortably.

Товарищ OB

[Old Bull]

Preparatory X

Week 4 Day 22

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

130kgs 3рХ1п (B)

150kgs 3рХ1п (B)

Squats loose Centurion 46

170kgs 3рХ1п (B)

190kgs 2рХ1п (B) @8

205kgs 2рХ1п (B) @8

220kgs 2рХ1п (B) @8

212.5kgs 2рХ1п (B) @8

Итого: 34 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

95kgs 3рХ1п

Bench Press Loose 48 Fury

110kgs 3рХ1п

120kgs 3рХ1п

125kgs 2рХ1п @8.5

132.5kgs 1рХ1п @9

127.5kgs 2рХ1п @8.5

Итого: 25 подъема F.L

гантели мух Flies

20lbs 10рХ5п

Fundamental Lifts (F.L) 59

Notes:

• 1st day of the fourth week of the Preparatory X Competition Cycle.
  
• Third Equipped day since Nationals last year in August.
  
• Squats were really good today, felt strong and speed was good. Just went up marginally from last week, 220 was a lot better than the 205 sort of got out of line slight tilt but nothing major. Had contemplated going up to 230, but was quite happy with the RPE of 8 for the 220. Did not really want to have a hard 8.5 or 9 at 230. Sets me up for triples next week, still in the Old trusted loose 46 Centurion. And 6 year old knee wraps. The drop set again was probably the better set, depth was good not quiet there but improving each week.
  
• Bench was over the place not to sure what is going on so going to lower the weight, and work some tidy reps in. Did a good 132.5 but had the hand wrong had loaded the weaker arm so lockout was slow. Decided to do just one rep, and get a good drop set in.
  
• Today I wanted to get good clean 8s got those in the Squat, just the bench at 9

Товарищ OB

[steak]

6 years out of a pair of wraps is pretty good mate! :wink:

must be nice comfy knee warmers by now

[Old Bull]

6 years out of a pair of wraps is pretty good mate! :wink:

must be nice comfy knee warmers by now

Yeah they give about as much as very tight pair of knee sleeves Inzer Red and Blacks not much stretch left in them now. Knee warmers you are dead right there.