Beaten Paths are For Beaten Men

[Old Bull]

your journals a great read as always OB. Always so regimented - puts us bbers to shame. I see wear Panzer gets his inspiration for so many shirts/suits. How many do you run with normally in a training cycle? -

Thanks Opti,

Might be regimented on the Training part, but you guys put us to shame on the eating, :oops: that is my biggest down fall.

I have a couple sets of everything, depending on the length of training cycles, I will start with fairly loose equipment. Just gets me in the groove for the lifts does not give me much support, but still helps a little with the raw strength. About 3 weeks out I will put on the comp gear, this time was only 2 weeks out, got sort of caught out with a shortened cycle :doh:

I find if you start too early in the tight stuff, it takes longer to get to depth, get use to the weight needed to hit depth and get the lines right. The tight gear can throw you out, as you try to force the weight down which you may see when guys fall forward early in training.

[Optimass]

awesome - I think thats where Im at a dissadvantage right now - Im going straight into tight gear. May look at getting some hand me downs from some where for future use. makes a lot of sense to start loose and work in.

....

yeah - eating not a problem when you been doing 6-8 meals per day for 18+ years ... never too late to work it up though. My challenge now is how do I slow down - as its way harder to drop bf% these days.

[Old Bull]

Friday 6th April

Preparatory X

Week 8 Day 55

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 4рХ1п

130kgs 3рХ1п (B)

150kgs 3рХ1п (B)

Squats Comp Centurion 44

170kgs 2рХ1п (B)

195kgs 2рХ1п (B)

215kgs 1рХ1п (B)

230kgs 1рХ1п (B) @8.5

Итого: 30 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

90kgs 3рХ1п

100kgs 3рХ1п

Итого: 18 подъема F.L

4 Board Bench Press

100kgs 3рХ1п

110kgs 3рХ1п

120kgs 3рХ1п

130kgs 3рХ1п

Итого: 12 подъема F.L

Fundamental Lifts (F.L) 60

Notes:

• 3rd day of the eigth week of the Preparatory X Competition Cycle.
  
• After Mondays session I was humming and Harring over what to do today, was happy with Monday but needed one more suit session. At the last minute decided to go up to my openers on both the Squat and Bench. Timed my workout to get a gauge on when I need to start my warm ups, it took 40 minutes to my last warm up.
  
• Warm ups went well, 215 was alright not as crisp as Monday, then loaded 230. Set up was not the best, clipped the hooks on the way out, took a while to settle. Did the rep but it was tired, not at depth, a whole lot of things.
  
• This style of training has its limitations, heavy suit work twice in a week is a no no, and starting to feel smashed, decide not to do the Shirted Bench leave that for Monday. The 100 felt like 115 so finished off with some boards.
  
• Squat Suit felt better dropped over 1kg from Monday, which is good, as Monday's session had its issues with the suit.
  
• Very light week next week Dead's and Shirted Bench on Monday, need a good de-load now. Virus nearly over been on antibiotics since Monday.

Товарищ OB

[Old Bull]

awesome - I think thats where Im at a dissadvantage right now - Im going straight into tight gear. May look at getting some hand me downs from some where for future use. makes a lot of sense to start loose and work in.

Yes that is what happens, we always get our new lifters to buy training size suits not competition fit. This gives them a chance, to get use to the equipment, without compromising technique. Training sizes may give them 10+ kilos, which they can adapt to relatively easy.

yeah - eating not a problem when you been doing 6-8 meals per day for 18+ years ... never too late to work it up though. My challenge now is how do I slow down - as its way harder to drop bf% these days.

One of my goals this year is to get my feeding sessions under control.

[steak]

solid work load considering your a little under the weather :clap:

[Old Bull]

Monday 9th April

Preparatory X

Week 9 Day 57

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 2рХ2п

150kgs 2рХ2п

Итого: 17 подъема

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

95kgs 2рХ1п

Bench Press Super K 50

110kgs 3рХ1п 3B

120kgs 2рХ1п 1B

130kgs 1рХ1п Pause Good

Итого: 23 подъема F.L

Fundamental Lifts (F.L) 74

Notes:

• 1st day of the ninth week and Final week of the Preparatory X Competition Cycle.
  
• Just light Dead's double sets.
  
• Did another shirt session, just up to my opener, felt good not quiet in the right place. But the drive back to lock out was fast and strong. About the best Bench lift prior to a comp I have done, usually trying to get a touch and am all over the place.
  
• TP suggested leaving it there, so I did.
  
• Not long now.

Товарищ OB

[Old Bull]

solid work load considering your a little under the weather :clap:

Yeah last couple of comp preps picking up something each time, Bronchitis at the Nats now this, been on Antibiotics last 9 days coming right now.

[Old Bull]

Preparatory X

Week 9 Day 59

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

130kgs 3рХ1п (B)

150kgs 2Х2п (B)

Итого: 24 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

60kgs 3рХ1п

75kgs 3рХ1п

95kgs 2рХ2п

Итого: 19 подъема F.L

Fundamental Lifts (F.L) 43

Notes:

• 2nd day of the ninth week of the Preparatory X Competition Cycle.
  
• Final workout, squats felt pretty heavy all the way up, but the work sets were ok, clipped my finger racking the bar.
  
• Weight is good now, small issue with trying to make weight, should be around 104 105 or just under.
  
• All it depends on now is 3 people with white lights in there hands, 9 weeks worth of work for under 7 minutes of lifting.
  
• The Iron Gods are Brutal in their Training but the Honour they give is on the platform.
  
• No Luck is Needed LUCK is for the UNPREPARED

Товарищ OB

[Old Bull]

Saturday 14/4/2012

WBOP Champs

The Gym, Tauranga

Weight: 104.3kg surprise at this (TonkaVille Feed Station)

Squat

Warm up: Loose Suit Bar x 5, 60kg x 4, 80kg x 3, 100kg x 3 120kgs Belt and Wraps 140kgs B/W

Add 44 Centurion: B/W 160kg x 1, 175kg x 1, 190kgs x1, 210 x 1, 1" off parallel.

1st Attempt: 225kgs 2 Whites 1 Red

Nice and Strong comfortable opener, Red for Depth.

2nd Attempt : 240kg 2 Whites 1 Red

Same as the first attempt came out of the hole strong, and good finish, Red for Depth.

3rd Attempt: 247.5kg 3 Reds

Setup not the best, knee work no where to be found, short on depth hard to finish.

Bench Press

Warm up: Bar x 5, 45kg x 4, 65kg x 3, 80kg x 3 95kgs x 2

50 Super Kat: 110kgs x 2 3 Board 130kgs x 1 1 Board

1st Attempt: 130kgs 1 White 2 Reds

Hi the safety's was hard to touch, ugly finish. 2 Reds Head came up and feet not settled?

2nd Attempt : 132.5kgs 2 Whites 1 Red

Fast off the chest but slowed at lockout, Red for the Head

3rd Attempt : 137.5kgs 3 reds

Fast off the chest but stalled at lockout, had to be caught

Deadlift

Warm up: 60kgs x 1, 100kgs x 1, 140kg x 1 Add Belt Loose Velocity 160kgs x 1, 180kgs x 1, 200kgs x 1, straps up

1st Attempt: 215kgs 3 whites

Fast and good lockout

2nd Attempt: 227.50kgs 3 Whites

Same as the First just slow to lockout bar drifted a bit.

3rd Attempt : 232.5kgs 3 Reds

Nek Minute glued to the floor, was getting pretty drained by now

Total 600kg

Comments:

• Lifts 5 from 9
  
• Still had to worry about my weight been on the RAW milk for this cycle so weight drifted up to 107kgs , and staying at TonkaVille was going to be a mission, especially with Burgers on the eve of the comp. My initial goal was a weight under 105, but after the burgers, flagged that idea, but came in under so all was good.
  
• Still on Antibiotics up to the Friday evening, started to come right Thursday.
  
• Squats: Warm ups were ok, I started early and still cut it fine, was like a sauna in the afternoon so I dropped the opener from 230 to 225 decided to nail the opener impress the refs. Went out weight felt good, dropped it came up it real fast, 2 whites 1 red for depth, this set the platform for the day. For the second took it to 240kgs 2.5kg PB, same as the first, nice and solid. The third, decided to add 7.5kgs instead of the 12.5 I was looking at. Walkout and setup was not the best, should have re racked and started again still had plenty of time. Descent was slow, no knee work so came up short, this made it hard on the way back up. had to work hard to finish.
  
• Bench: Because of the weight increase went my Super Kat. Opener was ugly, did not drop fast, was searching, head came up 1 Red and for some reason I was pinged by the side ref for feet not being flat 1st time for this, 1 White 2 Reds. Increased by 2.5kgs for 2nd, dropped good hit the sweet spot, came off the chest just as fast. 2 White s 1 red for the Head. Third went to 137.5 came of the chest just as quick but lost the line towards lockout,had to be caught.
  
• Deads: I was hoping for good things here as I have missed everything over 220 for the last 3 years. This was a real panic situation late in the early evening. Was warming up just going to do 140 then an official came out 6 minutes to the start. PANIC shot in Dropped the Opener from 220 to 215, then went head to head with Costa 140,160,180 200, shot in sat down then 1 minute later my opener.
  
• Opener 215 just popped up 3 whites. Then went to 227.5 as I had eyes on a 600 total that was the same as the first. Pretty happy to hit 600, should have just forgotten about it. Got a slight cramp in my pec, had some salt tablets had this last year at the Nats but a lot worse. Then went to 232.5 which would have been a Dead PB. About 7.40pm the lights were on, but no one was home.
  Squat 240kgs 2.5kg PB
  Bench 132.5kgs
  Dead 227.5kgs
  Total 600kgs 7.5kg PB
  
• 5 from 9 2 PBs so a pretty good day my best technically just a couple of hiccups.
  
• Happy with the Squat was in my Metal Powerlifting Shoes went real well very impressed, Flat soles for eva.
  
• Bench still my Nemesis, but think I have it sorted for the next cycle.
  
• Deads, a good improvement over my last 5 comps. Just need to execute the final lift a bit better.
  
• Felt good even though the day did not go to plan.
  
• Was a pleasure lifting at the WBOP Champs, good to have myself to myself and great to catch up with T, KP and the WBOP crew. oh yeah I arrived Friday night and Tonkaville has Burgers planned for dinner. No need to say what happened the rest of the weekend.
  
• We went to Wendy's for a post match Dinner, had a good crew of WBOP there too. KP wasn't overly happy with the yummy fat from the Baconator reckons, he could feel his arteries harding.
  
• Thanks T for a awesome weekend Bro see you at the Nationals, bit of fire in the Belly Now will implement what we talked about. Stayed up til 3.00am analysing the lifts.
  
• Want to thank Waikato/BOP for a good venue and Competition, the spotter loaders and all the Support crew and refs. And the Auckland crew, Refs and the Table for coming down, have to kidnap Steve King awesome MC this guy is a must at any comp.

Товарищ OB

[Daniel]

Good lifting Old bull :clap:

[Old Bull]

Good lifting Old bull :clap:

Thanks Daniel, good to catch up with you over the weekend, you heading down south or doing the North Islands.

OB

[Old Bull]

Recovery

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

105kgs 5рХ1п

130kgs 5рХ3п (B)

Итого: 35 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

75kgs 5рХ3п

Итого: 30 подъема F.L

LPDs

45kgs 6рХ5п

Fundamental Lifts (F.L) 65

Notes:

• Have been sitting on this chair, doing Videos catching up with the Paper work, and the body started to get like a twitch come cramp thing happening. That was my clue, do something you dem bones gonna seize up. Was tempted to go to 150 on the Squats but just something to flush the Baconators out of the System.
  
• Bench was good tried the Malanichev Style today, will keep that in mind. Body feels a little better.

Товарищ OB

[Old Bull]

5 Week Preparatory

Week 1 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 4рХ1п

130kgs 3рХ1п (B)

150kgs 3Х2п (B)

Итого: 27 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

75kgs 5рХ1п

90kgs 5рХ2п

Итого: 30 подъема F.L

Pendlay Rows

60kgs 6рХ4п

Итого: 24 подъема

Fundamental Lifts (F.L) 57

Notes:

• 1st day of the Preparatory Cycle.
  
• Conditioning Week, so just some numbers to get back into the swing of things, after the Comp last weekend. This is will be a, 5 week preparatory cycle, with a deload week, then a 9 week cycle in to the Nationals.
  
• Weight is good now, after a refeeding week. Hope to keep the weight around 102-104kgs
  
• Have changed my training days, as to not clash with other things that are going on in The House.

Товарищ OB

[steak]

just saw your lifts in the vid...good lifting 8)

[Old Bull]

just saw your lifts in the vid...good lifting 8)

Cheers Steak, taken a while :oops:

[Big john]

always cool watching your lifts OB! Technician of technique!

[startinfromscratch]

thought id share this, very interesting article - right up your alleyhttp://www.ironworld.ru/articles/pl/29381/

[Old Bull]

always cool watching your lifts OB! Technician of technique!

ha ha thanks bro, as you get older, strength seems to go, so I have to do it with good Technique, well hopefully good technique.

thought id share this, very interesting article - right up your alleyhttp://www.ironworld.ru/articles/pl/29381/

Good Read SFS :clap: :clap: good study the Russians always have data to back up everything. My training has shifted from the Volume to more Intensity, which this article hits on the head. I have a few of the Reference Books, Verkhoshansky, Medvedev, but some there I have not so will hunt for them.

Cheers

[Old Bull]

Tuesday 24th April

5 Week Preparatory

Week 1 Day 3

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 4рХ1п

120kgs 4рХ1п

140kgs 4рХ1п

Итого: 27 подъема

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

75kgs 5рХ1п

90kgs 5рХ3п

Итого: 35 подъема F.L

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

Итого: 15 подъема

Fundamental Lifts (F.L) 67

Notes:

• 2nd day of the 5 week Preparatory.
  
• Still in the Conditioning Week so every thing is is just about getting the Groove back.
  
• Squats felt good, really been pushing the depth, testing my adductor. It held up well, slightly tender now, but a good indication, that it is well on the mend.
  
• Bench was a little bit tougher on the first set than it was on Sunday but came right on the 2nd and 3rd sets.
  
• Deads were ok had 130 down as a start, but that felt ok so moved to 150. A week away from Hook Grip and the hands get munted real quick.

Товарищ OB

[Old Bull]

5 Week Preparatory

Week 1 Day 5

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

100kgs 4рХ1п

120kgs 3рХ1п (B)

140kgs 3Х1п (B)

160kgs 3Х1п (B)

Итого: 27 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 4рХ1п

75kgs 3рХ1п

90kgs 3рХ1п

100kgs 3Х1п

Итого: 23 подъема F.L

GMs

60kgs 6рХ4п

Итого: 24 подъема

Fundamental Lifts (F.L) 50

Notes:

• 3rd day of the Preparatory Cycle.
  
• 2nd to last day of the Conditioning Week, so still just some numbers to get back into the swing of things. Third day of Squats this week, and felt not to bad either, was expecting something not to sure what though.
  
• Have been focusing on my stance, and working on a couple things that I/We (Tonka) when analysing my comp lifts from thr WBOP. With the Adductor about 80-85% I can hit close to depth without worrying to much about it, will be good when it is nearly a 100%
  
• Changed training days, are taking a while to get use too.

Товарищ OB

[Old Bull]

5 Week Preparatory

Week 1 Day 6

Squats

20kgs 5рХ1п

60kgs 5рХ1п

75kgs 4рХ1п

90kgs 3рХ1п

105kgs 2рХ1п

120kgs 2рХ10п

Итого: 39 подъема

Bench Press

20kgs 5рХ1п

30kgs 4рХ1п

40kgs 3рХ1п

47.5kgs 3рХ1п

55kgs 3рХ10п

Итого: 45 подъема F.L

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 1рХ20п

Итого: 26 подъема

Подъем быстро: 67

Notes:

• 4th day of week 1 of the 5 week Preparatory.
  
• Still in the Conditioning Week so every thing is is just about getting the Groove back.
  
• Squats felt good, took a while to get the speed back on.
  
• Bench was a little better, still a long time since I have done Динамическое усилие.
  
• Deads were real good, very quick turn around on the singles.

Товарищ OB

[Old Bull]

5 Week Preparatory

Week 2 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

90kgs 4рХ1п

120kgs 3рХ1п (B)

150kgs 3рХ1п (B)

Squats loose Centurion 46

180kgs 3рХ1п (B)

195kgs 3рХ1п (B) @7

210kgs 3рХ1п (B) @8

200kgs 6рХ1п (B) @8

Итого: 35 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

60kgs 3рХ1п

75kgs 3рХ1п

90kgs 3рХ1п

Bench Press SK

110kgs 3рХ1п 3 Bd

120kgs 3рХ1п 2 Bd

125kgs 2рХ1п 1 Bd

120kgs 3рХ1п 1 Bd

Итого: 29 подъема F.L

Pendlay Rows

60kgs 5рХ4п

Fundamental Lifts (F.L) 64

Notes:

• 1st day of the second week of 5 week Preparatory.
  
• First day in equipment.
  
• Squats went up from the conditioning week, but did not want to crank it up to early in the cycle. Was looking at around 210ish depending on how the warm ups went. Changed the jumps from 20kgs to 30kgs, means dropping one warm up set which is fine. 210 were nice and deep, so the back off set was set at 200, been considering the Fatigue effect over the last cycle, so decided to rep the back off set. 6 x 200 was a surprise but they felt good, maybe a bit higher than the 210s, but 6 will cash that cheque any day of the week.
  
• Squats have turned the corner as far as technique goes hitting depth early and maintaining form.
  
• Bench still over the place, still working on a few things, so I am going to lower the weights, and tidy up what I am using. Might go back to my loose and I say loose 48 Fury next week, the SK just a bit hard to get right at low weights.
  
• Today was pleased with the Squats but not the Bench so it was a Draw.

Товарищ OB

[Old Bull]

5 Week Preparatory

Week 2 Day 3

Squats

20kgs 5рХ1п

60kgs 5рХ1п

90kgs 5рХ1п

120kgs 4рХ1п

140kgs 4рХ1п

160kgs 4рХ1п

Итого: 27 подъема

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 4рХ1п

75kgs 3рХ1п

90kgs 3рХ1п

Итого: 20 подъема F.L

4 Board Bench Press

100kgs 3рХ1п

120kgs 3рХ1п

130kgs 3рХ1п

140kgs 2рХ1п

Итого: 11 подъема F.L

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

DeadZone Sumo Briefs

150kgs 3рХ1п

165kgs 2рХ1п

180kgs 2рХ1п

190kgs 3рХ1п

180kgs 5рХ1п

Итого: 27 подъема

Fundamental Lifts (F.L) 85

Notes:

• 2nd day of week 2/5 week Preparatory things are picking up.
  
• Squats felt good, really been pushing the depth, still testing my adductor. It has held up good, today was 20kgs up on last weeks Squats. Slightly tender, possibly from the 200 x 6 on Sunday.
  
• Bench has taken a while to groove back in. We put Board work in today, so the bench just went to 90kgs. Strength has dropped off, as I only got a double at 140.
  
• Deads were ok, had 180 down as a start, but that felt ok so moved to 190. Back off set did 5 @ 180, not to sure if that was a good idea, will know in a day or so. Hands still adjusting to the rough bar.

Товарищ OB

[Old Bull]

5 Week Preparatory

Thursday 3 May

Week 2 Day 5

Squats

20kgs 5рХ1п

60kgs 5рХ1п

90kgs 4рХ1п

120kgs 3рХ1п (B)

145kgs 3Х1п (B)

170kgs 3Х1п (B)

160kgs 6Х1п (B)

Итого: 29 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 4рХ1п

75kgs 3рХ1п

90kgs 3рХ1п

97.5kgs 2рХ1п

102.5kgs 1Х1п

Итого: 23 подъема F.L

SSB GMs

60kgs 5рХ4п

Итого: 20 подъема

Fundamental Lifts (F.L) 52

Notes:

• 3rd day of the Preparatory Cycle.
  
• Hips were a bit tight after the Box Jumps and the Adductor was tender. So was just going to see where today took me, looked at the jumps and thought that 120-14-160 and maybe 170 might be a bit too much for the Adductor. So changed up to 25kg jumps took me from 145 straight to 170. This felt good, Adductor was tight but nothing to serious. The drop set just repped out on this still in two minds on how i approach these.
  
• Bench was not here today for some reason.
  
• Third day of Squats this week one more to go

Товарищ OB

[Old Bull]

Friday 4 The May

5 Week Preparatory

Week 2 Day 6

Squats

20kgs 5рХ1п

60kgs 5рХ1п

75kgs 4рХ1п

90kgs 3рХ1п

105kgs 2рХ1п

120kgs 2рХ10п

Итого: 39 подъема

Bench Press

20kgs 5рХ1п

30kgs 4рХ1п

40kgs 3рХ1п

47.5kgs 3рХ1п

55kgs 3рХ10п

Итого: 45 подъема F.L

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 1рХ20п

Итого: 26 подъема

Подъем быстро: 67

Notes:

• 4th day of week 2 of the 5 week Preparatory.
  
• In the week proper.
  
• Squats felt good, took a while to get the speed back on, especially since the Hammies were pretty tight from the GMs.
  
• Bench was a improvement on last weeks efforts at Динамическое усилие.
  
• Deads were not as fast again a hangover from the GMs, still a quick turn around on the singles.
  

Товарищ OB