Beaten Paths are For Beaten Men

[Old Bull]

Monday 22nd Oktoba

Flexibility/Rehab

Adductor's Purple Band

1 x 10 x 3 Sets

Agile 6

1 x 10 x 2 Sets

Keg Arch

4 x 20 Seconds x 4 Sets

Shoulder Press

10 x 25kgs x 4 Sets

Michael Fry's

12 x 20kgs x 4 Sets

Michael Fry's Singles

10 x 15lbs x 4 Sets

Sled Drag 50kgs

1 x 200 Metres x 1 Set

Pull Down Abs

6 x 50kgs x 3 Sets

Glute Bridge

6 x 100kgs x 3 Sets

Notes:

Glute Bridges starting to get more respectable weight wise that is.:dunno:

OB1

[Old Bull]

Tuesday 23rd Oktoba

оборудованная разделе сырье цикла Equipped Section Competition Cycle

Week 4 Day 2

Deads Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

Deads Briefs

170kgs 2рХ1п

185kgs 2рХ1п Straps Up

200kgs 2рХ1п

210kgs 2рХ1п

200kgs 2рХ1п

200kgs 2рХ1п

Итого: 29 подъема F.L

Bench Press + 15kgs Chains

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

75kgs 4рХ1п

90kgs 4рХ1п

85kgs 4рХ1п

85kgs 4рХ1п

Итого: 31 подъема F.L

SSB Squats

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 4рХ1п

80kgs 4рХ1п

90kgs 4рХ2п

Итого: 26 подъема

Fundamental Lifts (F.L) 60

Notes:

• Deads decided to go to 2s, comp this weekend and been working hard on getting stuff ready, so just a bit under done. 210 was not as fluid as I would have wanted, but will take it.
  
• Bench chain work had been going well, so went to 90 but put the reps at 4, did 2 drop sets.
  
• SSB Squats felt good this week again, so went to 90kgs and did 2 at the top set. Quad development is starting to happen.

Товарищ OB

[Old Bull]

Thursday 25th Ocktoba

Сырье цикла Raw Cycle

Week 4 Day 3

Pause Squats 2 ct

20kgs 5рХ1п

40kgs 4рХ1п

60kgs 4рХ1п

80kgs 4рХ1п

100kgs 3рХ1п

120kgs 3рХ1п

140kgs 3рХ1п

160kgs 3рХ1п

170kgs 3рХ1п

Итого: 32 подъема F.L

Bench Pin Press

20kgs 4рХ1п

45kgs 4рХ1п

60kgs 3рХ1п

75kgs 3рХ1п

90kgs 3рХ1п

100kgs 3рХ1п

110kgs 3рХ1п

105kgs 3рХ1п

Итого: 23 подъема F.L

CSR

20kgs 6рХ3п

Fundamental Lifts (F.L) 55

Notes:

• Pauses just went to one top set at 170kgs, tough week with The Comp on.
  
• Bench pin pauses, went to a 110 same as last week but a better set, did one fatigue at 105.
  
• Put Chest Supported Rows back in.

Товарищ OB

[Old Bull]

Sunday 28st Oktoba

оборудованная разделе сырье цикла Equipped Section Competition Cycle

Week 5 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

90kgs 4рХ1п

120kgs 3рХ1п (B)

150kgs 3рХ1п (B)

Centurion 42:wtfbanner:

180kgs 3Х1п (B)

200kgs 3Х1п (B)

220kgs 3рХ1п (B)

235kgs 2рХ1п (B)

Итого: 31 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

75kgs 4рХ1п

90kgs 3рХ1п

Bench Press SK Custom

110kgs 3рХ1п 3 Bd

120kgs 3рХ1п 2 Bd

127.5kgs 3рХ1п 1 Bd

132.5kgs 2рХ1п Chest

132.5kgs 2рХ1п Chest

Итого: 34 подъема F.L

CSR

not today

Итого: 30 подъема

Fundamental Lifts (F.L) 65

Notes:

• Today was always going to be tough after the National Bench, so did not hold out much hope of a good session. Put the 42 Centurion back on again, a lot better today, same as last week on at 120kgs. Breathing is a lot better, fat was not hurting as much and got under the bar easier. Went up in reasonable jumps, went to 235 for a double left it there.
  
• Will keep on the 42 for as far as I can, washed my 44 as a backup plan. Red Super NXG will have to wait till I get closer to 102-103s.
  
• Bench was a little better, even after the heavy squats. Tried Drizzt's Super Katana Custom AS, will go with this to for the next few weeks. Did to the chest again today, two sets at 132.5 and one drop at 130kgs. Head glued to the bench now, conscious of this.
  
• Better Squat, and Better Bench.:clap:

Товарищ OB

[Old Bull]

Tuesday 30th Oktoba

оборудованная разделе сырье цикла Equipped Section Competition Cycle

Week 5 Day 2

Deads Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

Deads Briefs

170kgs 3рХ1п

185kgs 3рХ1п Straps Up

200kgs 3рХ1п

210kgs 3рХ1п

200kgs 3рХ1п

200kgs 3рХ1п

Итого: 33 подъема F.L

Bench Press + 15kgs Chains

20kgs 5рХ1п

45kgs 4рХ1п

60kgs 3рХ1п

75kgs 3рХ1п

90kgs 3рХ1п

100kgs 2рХ1п

95kgs 2рХ1п

90kgs 3рХ1п

Итого: 25 подъема F.L

SSB Squats

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 3рХ1п

80kgs 3рХ1п

90kgs 3рХ1п

100kgs 3рХ1п

Итого: 26 подъема

Fundamental Lifts (F.L) 58

Notes:

• Deads back up to 3s after last weeks doubles. Went up to 210 same as last week, but for 3s, had a bit of added incentive with DP watching.
  
• Bench chain work had been going well, so went to 100, maybe the jumps was bit much, ended with a double. Then a couple of Drop sets.
  
• SSB Squats felt good this week again, so went to 100kgs but no drop sets.

Товарищ OB

[Old Bull]

Thursday 1st Novemba

Сырье цикла Raw Cycle

Week 5 Day 3

Squats

20kgs 5рХ1п

40kgs 4рХ1п

60kgs 4рХ1п

80kgs 4рХ1п

100kgs 3рХ1п

120kgs 2Х1п

140kgs 2рХ1п

160kgs 2рХ1п

175kgs 2рХ1п

185kgs 2рХ1п

175kgs 2рХ1п

Итого: 32 подъема F.L

Bench Pin Press

20kgs 4рХ1п

45kgs 4рХ1п

60kgs 3рХ1п

75kgs 3рХ1п

90kgs 2рХ1п

100kgs 2рХ1п

110kgs 2рХ1п

120kgs 2рХ1п

125kgs 2рХ1п

120kgs 2рХ1п

Итого: 28 подъема F.L

CSR

20kgs 6рХ5п

Fundamental Lifts (F.L) 60

Notes:

• Stopped Pauses, did normals just went to one top set at 185, and then a good drop at 175kgs.
  
• Bench pin pauses, surprise today went to a 125 big jump, things going well here for a change.
  
• Put Chest Supported Rows back in.

Товарищ OB

[Old Bull]

Sunday 4th Novemba

оборудованная разделе сырье цикла Equipped Section Competition Cycle

Week 6 Day 1

Squats

20kgs 5рХ1п

60kgs 5рХ1п

90kgs 4рХ1п

120kgs 3рХ1п (B)

150kgs 3рХ1п (B)

Centurion 42

180kgs 3Х1п (B)

200kgs 3Х1п (B)

220kgs 3рХ1п (B)

235kgs 2рХ1п (B)

245kgs 1рХ1п (B)

235kgs 1рХ1п (B

Итого: 33 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

75kgs 4рХ1п

90kgs 3рХ1п

Bench Press SK Custom

110kgs 3рХ1п 3 Bd

120kgs 3рХ1п 2 Bd

127.5kgs 3рХ1п 1 Bd

132.5kgs 1рХ1п Chest

137.5kgs 1рХ1п Chest

130kgs 2рХ1п Chest

Итого: 35 подъема F.L

CSR

not today

Итого: 30 подъема

Fundamental Lifts (F.L) 68

Notes:

• 42 Centurion back on again, feeling a lot better, same as last week on at 120kgs. Breathing is better, under the bar easier. Went up in reasonable jumps, went to 235 for a double, same as last week but more fluid, then a single at 145 and a drop set at 135. x 1 left it there.
  
• Will keep with the 42, still got the 44 as a backup plan.
  
• Bench was a little better, even after the heavy squats. In Drizzt's Super Katana Custom AS, will go with this to for the next few weeks. Did to the chest again today, one set at 132.5 and one at 137.5 and a drop at 130. Head moved a bit got to glue to the bench now, conscious of this.
  
• Better Squat, and Better Bench.:clap:

Товарищ OB

[Old Bull]

Wednesday 7th Novemba

оборудованная разделе сырье цикла Equipped Section Competition Cycle

Week 6 Day 2

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 4рХ1п

75kgs 3рХ1п

Итого: 17 подъема F.L

3 Board Bench Press

100kgs 4рХ1п

110kgs 4рХ1п

120kgs 4рХ1п

130kgs 4рХ1п

140kgs 1рХ1п

Итого: 17 подъема

DeadZone Sumo

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

DeadZone Sumo Briefs

170kgs 1рx1п Straps Up

190kgs 1рХ1п

205kgs 1рХ1п

215kgs 1рХ1п

Итого: 19 подъема F.L

Fundamental Lifts (F.L) 36

Notes:

• Openers DL
  
• Put Board work in Today, and Did the Deads after this, went to 3 Board. Went better than the last ime I did this.
  
• Deads were good, suit maybe a bit loose :situp: may wash it this weekend. Got the straps early at 190kgs, in the Velocity, went to 215 and left it there, will see how it pans out on the day.

Товарищ OB

[Old Bull]

[rquote=79619&tid=3402&author=Old Bull]Been that busy with The Nat Bench and Now the BBro, that I have had not much time to even log my training.

I have had to reassess what I am going to do next weekend. I had planned on really pushing it but, will take a more conservative approach and depending on the day, will try and aim for the reclusive 9/9. This will set me up for next year, with the Master Worlds/Commonwealths in my sights, and maybe what weight division I will aim for too.

Chur[/rquote]

[Old Bull]

Saturday 10th Novemba

оборудованная разделе сырье цикла Equipped Section Competition Cycle

Week 6 Day 3

Squats

20kgs 5рХ1п

60kgs 5рХ1п

90kgs 4рХ1п

120kgs 3рХ1п (B)

150kgs 3рХ1п (B)

Centurion 42

180kgs 2Х1п (B)

200kgs 1Х1п (B)

220kgs 1рХ1п (B)

240kgs 1рХ1п (B)

Итого: 25 подъема F.L

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

60kgs 3рХ1п

75kgs 3рХ1п

90kgs 2рХ1п

Bench Press SK Custom

100kgs 2рХ1п 3 Bd

110kgs 1рХ1п 2 Bd

120kgs 1рХ1п 1 Bd

130kgs 1рХ1п Chest long pause pt.

Итого: 22 подъема F.L

Fundamental Lifts (F.L) 47

Notes:

• Openers today Saturday Church, 220 felt good, was going to go to 235, but pt decided to go to 240kgs. This was a good set, very happy considering the past couple of weeks. Was mulling over my drop sets, so left them out. Nick Ts 42 is pretty well right now taken about 4 weeks to use to it.
  
• Bench went well, in Drizzts Custom Kat, just went to my opener 130kgs this felt good except for the long pause from Ref PT.:doh1: Hopefully the bench has picked up it has been lagging for a couple of years now..
  
• This has been one of my more interesting Build ups, National Bench and The BBro organisation has taken its toll. Interrupted training, has made me re evaluate the goals for this weekend. Wanted to end the year on a solid note after the nationals. Will just see how things pan out, no expectations mind you 9/9 would be pretty cool
  
• Pretty Good Squat, and a pretty Good Bench.:clap:

Товарищ OB

Last 3 Church Sessions in clip below

[Old Bull]

Saturday 17/11/2012

South Auckland 3-Lift BenchPress Competition

Weight: 104.12kgs pretty happy with this

Squat

Warm up: Tight Suit straps down Bar x 5, 60kg x 4, 100kg x 3, 120kgs x 2 140kgs x 2, 160kgs x 2 Belt and Wraps

Straps Up B/W: 180kg x 1, 200kgs x1, 220kgs x 1. FUBAR

1st Attempt: 235kgs 1 White 2 Reds

Setup not quiet right, went a head anyway, new it was marginal.

2nd Attempt: 235kg 1 White 2 Reds

Set up a lot better, feet wider, good pop in the hole, lot better than the first rep, thought it was good. 2 Reds for Depth.

3rd Attempt: 240kg 2 Whites 1 Reds

Setup better, sunk this one, short on depth, same 3 Reds.

Bench Press

Warm up: Bar x 5, 45kg x 3, 60kg x 2, 75kg x 2 90kgs x 1

Drizzts Custom: 3 Board, 100kgs x 1 2 Board, 110kgs x 1 1 Board 120kgs

1st Attempt: 130kgs 3 Whites

Fast off the chest and the same through to lock out.

2nd Attempt: 137.5kgs 3 Reds

Fast off the chest, lost at lockout, had to be caught

3rd Attempt: 132.5kgs 3 Reds

Same as the last lift, Fast off the chest 3/4 lift.

Deadlift

Warm up: 60kgs x 1, 100kgs x 1, 140kg x 1 Add Belt Velocity Straps Down 160kgs x 1, 180 kgs x 1 Straps Up, 195kgs SU.

1st Attempt: 210kgs 3 whites

very easy opener Fast

2nd Attempt: 220kgs 3 Whites

Same as the First, good all the way to lock out.

3rd Attempt:232.5kgs 3 Reds

Stuck to the Floor.

Total 590kg

Comments:

• Lifts 4 from 9
  
• Still did not have to worry too much about my weight, left The House at 104.5 weighed in that day 104.12
  
• Squats: Warm ups were ok, I started early 45 minutes out, good time. Decided to drop opener from 240kgs to 230kgs. Opener went out weight felt good, feet were not queit wide enough should have reset dropped it came up good and quick but was it did feel to depth, I was right 2 Reds. For the second took it again 235kgs, better setup than the first, feet wider. Went down to where I thought the beeper was came back up 1 White 2 Reds depth. The third, my handler (pt) upped it to 240kgs and decided to sink it, set up better dropped good, knew I had this one, it was styrong like all the others, 2 Whites 1 Red, stayed in the comp.
  
• Bench: Was hopping for good thingsd here, I kept my opener at 130. Opener was good and fast no issues, but under the belt is good, 3 Whites. Increased by 7.5kgs for 2nd, dropped good hit the sweet spot, came off the chest just as fast, stalled at lockout right side, 3 Reds. Third went stayed at 137.5 came off the chest just as quick, same as second 3 Reds.
  Deads: Again wanted to finish strong here
  
• Opener 210 just popped up 3 whites. Then went to 220 on the second, that was the same as the first 3 Whites. Third attempt jumped to 232.5kgs, stuck to the floor day over.
  Squat 240kgs
  Bench 130kgs
  Dead 220kgs
  Total 590kgs
  4 from 9 happy with how it panned out.
  
• Was a pleasure to be lifting with Tonka, and Danny Nemani, last time I lifted with the both of them was at the 2006 Oceania's.
  
• Want to thank my handler pt, for flying up looked after me really well, kept my cards wraps and everything else at hand. picked the numbers right. Thanks Bro long day for us both.
  
• Want to thank APA for a good venue and Competition, the spotter loaders and all the Support crew and refs, great atmosphere a good warm up facility.
  
• Things did not go as planned, but got a lot of positives from this comp, even after what had with my last warm up. We were using a thicker bar in the warm ups had reset a couple of times to adjust to it. Had 220 on my back last warm up, did the rep walked back in, rack was in a bit closer so hand could have got jammed. Shifted slightly to re rack, bar started to roll down Back, pt warned me so went in but rack was at Tonkas height could not get it onto the hooks. He said he still had me but bar was going to quick, went off my back took my right arm with and PTs arm too sorry bro. Big crash and bang.
  
• New I had done something serious, decided to carry on, come all this way and if it got too bad would pull out on the Deadlifts. Up to my squat opener it started getting pretty sore. Go worse as I went on, Bench tricep and Bicep were weak as, just thought f*@k It finish the comp. Got danny to try and massage but did not help. Lucky I did the Hook grip as I could not hold the bar, thumb was pretty bruised. Could not grip the bar started ripping the skin off inside of my thumb, got the sandpaper out did not help much.
  
• Verdict: Badly Sprained Wrist, Thumb may have slight fracture, pretty Bruised and swollen hand. As we move up Outer Bicep and Inner Tricep have Micro Tears and are pretty swollen the whole length of the arm. If I could curl it it would look pretty awesome, its the most pumped my bicep has ever felt. Have slighty torn Joint capsules in my my shoulder and some tendon ligament damage.
  
• Been on to the Doc soon as I got back and again on Sunday he thinks I am pretty lucky, and usual stuff should not have finished the comp same reason why I did not tell the Wife when she rang just after it happened. No torn muscles Cannot hold or grip anything and all the nonsense that comes from only having one active limb.

Товарищ OB

[Old Bull]

Сырье цикла Raw Cycle

Week 1 Day 1

SSB Squats

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

90kgs 5рХ1п

Итого: 25 подъема F.L

Leg Press

80kgs 5рХ1п

120kgs 5рХ1п

160kgs 5рХ1п

200kgs 5рХ1п

Итого: 20 подъема

Fundamental Lifts (F.L) 25

Notes:

• First Day back after the INCIDENT at Papatoetoe 14 days ago. Having a ultrasound on the Bicep/Tricep/ and wrist, just to confirm if there are any tears in the Tricep. This will dictate how my Rehab, will go or start on the right arm. Doc thinks there maybe a slight tear, I am confident there is none. Just a massive amount of bleeding.
  
• Needed to do something, 2 weeks without Iron, the body was starting to go into spasms, especially around the legs and glutes. Could only do SSB Squats and Leg Press but it is a start.
  
• Will be putting together a plan for next year, which comps I will target, and culminating with the Commonwealths in December.

Товарищ OB

[Old Bull]

Сырье цикла Raw Cycle

Week 1 Day 2

Deadlifts Conventional Heels

70kgs 4рХ1п

90kgs 4рХ1п

110kgs 4рХ1п

130kgs 4рХ1п

150kgs 4рХ1п

Итого: 20 подъема F.L

Bench Press

20kgs 5рХ1п

30kgs 5рХ1п

40kgs 5рХ1п

50kgs 5рХ1п

Итого: 20 подъема

Fundamental Lifts (F.L) 40

Notes:

• Second Day back after the Papatoetoe INCIDENT.
  
• Did Conventional Deadlifts today in my Adistars, going to do Conventional leading into the WBOP Championships. Going to see how my hip holds up, and put some strength back into my Back. The Heels is just something I am working on, a Theory some were talking about a while back.
  
• Bench well after the semi all clear yesterday I decided to start some Rehab and light bench very light to. Could not go much further without doing something so 50kgs is fine.
  
• Still putting together a plan for next year, work in progress but at least I am back under the Bar.

Товарищ OB

[Old Bull]

Results of The Ultrasound Monday 3/12/12

FINDINGS

• The Subdeltoid bursa contains a small effusion, and is thickened. Symptomatic bursal bunching occurred on abduction
  
• There is a small effusion within the long head of biceps tendon sheath
  
• The Subscapularis tendon demonstrates heterogeneity
  
• supraspinatus tendon, and infraspinatus tendons are intact and appear normal.
  
• The acromio clavicular joint appears normal and non tender

OPINION

• Tendinopathy of the subscapularis tendon
  
• Biceps and Triceps muscle strain.
  
• Subdeltoid bursitis with symptomatic impingement. No cuff tear found.
  
• We can administer an ultrasound-guided steroid and local anaesthetic injection to relive symptoms if clinically appropriate, provided there has been adequate trial of conservative treatment.

Pretty Lucky Thanks Doc :clap: :clap:

[Old Bull]

Сырье цикла Raw Cycle

Week 1 Day 3

SSB Squats

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

90kgs 5рХ1п

90kgs 5рХ1п

Итого: 35 подъема F.L

Bench Press

20kgs 5рХ1п

30kgs 5рХ1п

40kgs 5рХ1п

50kgs 5рХ1п

60kgs 5рХ1п

55kgs 5рХ1п

Итого: 30 подъема

Fundamental Lifts (F.L) 65

Notes:

• SSB Squats went well today did two drop sets, which was probably a dumb idea, as my quads were all over the place after that.
  
• Bench was a bit better, went to 60kgs and can just feel the RC, so will leave it at that weight for the time being. Did more rehab on the arm, will pick this up over the next few weeks, just do not want to aggravate it too early.
  
• Good to actually do something, still icing the wing.

Товарищ OB

[Old Bull]

Сырье цикла Raw Cycle

Week 1 Day 4

GCB Squats

20kgs 4рХ1п

40kgs 4рХ1п

60kgs 4рХ1п

80kgs 4рХ1п

100kgs 4рХ1п

120kgs 4рХ1п

130kgs 4рХ1п

140kgs 3рХ1п

130kgs 4рХ1п

Итого: 35 подъема F.L

Bench Press

20kgs 5рХ1п

30kgs 5рХ1п

40kgs 5рХ1п

50kgs 5рХ1п

60kgs 5рХ1п

70kgs 5рХ1п

80kgs 5рХ1п

70kgs 5рХ1п

70kgs 5рХ1п

Итого: 45 подъема

GCB GMs

20kgs 4рХ1п

40kgs 4рХ1п

60kgs 4рХ1п

80kgs 4рХ1п

Итого: 16 подъема

Fundamental Lifts (F.L) 80

Notes:

• Built a GCB so I could have a bit of a change in Squatting from the SSB, this is one mean piece of equipment, core is still feeling it. Was going to do GCB Box Squats but the TP said, trying one new thing is ok, but doing it with Box Squats which I have not done for 3 odd years, really thinking:
  
• Did these in my heels Adistars will be Squatting and Deadlifting in them to bring up my quad strength, while I am doing this Raw Cycle.
  
• Bench went a bit better, still need to heavily strap the wrist, and the shoulder capsule needs attention, can feel it when the weight gets up. Tried belly benching as this might help me next year The bar come down in all sorts of funny angles with a lot of the load taken by the strong side.
  
• To finish off with a pull movement decided on GMs with the new Bar, these are pretty tough to, so another semi dumb idea But I liked the feel a bit better to what I get from a Straight bar.

Товарищ OB

[Old Bull]

Сырье цикла Raw Cycle

Week 2 Day 4

Deadlifts Conventional Heels

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

160kgs 3рХ1п

150kgs 3рХ1п

Итого: 21 подъема F.L

Bench Press

20kgs 5рХ1п

30kgs 4рХ1п

40kgs 3рХ1п

50kgs 3рХ1п

60kgs 3рХ1п

70kgs 3рХ1п

80kgs 3рХ1п

75kgs 3рХ1п

70kgs 3рХ1п

Итого: 30 подъема F.L

Belt Squats

80kgs 4рХ1п

90kgs 4рХ1п

100kgs 4рХ1п

110kgs 4рХ1п

120kgs 4рХ1п

130kgs 4рХ1п

Итого: 24 подъема

Fundamental Lifts (F.L) 51

Notes:

• 2nd week of Conventional Deadlifts in my Adistars, these were a little better, just hip positioning to play around with. 10kgs up on last week, felt the hip, but will adjust to compensate for movement.
  
• Bench went well, slight change is setup, using the Back Magic but hard to get heels on the floor. Belly Benching to, seems to be a bit stronger here, will see how it goes over the next couple of weeks.
  
• Sorting the Calendar for next year so will, have the new cycles figured out not long after.

Товарищ OB

[Old Bull]

Сырье цикла Raw Cycle

Week 2 Day 6

SSB Squats

20kgs 4рХ1п

40kgs 4рХ1п

60kgs 4рХ1п

80kgs 4рХ1п

100kgs 4рХ1п

110kgs 4рХ1п

105kgs 4рХ1п

100kgs 4рХ1п

Итого: 32 подъема F.L

Bench Press

20kgs 4рХ1п

35kgs 4рХ1п

50kgs 4рХ1п

65kgs 4рХ1п

80kgs 4рХ1п

90kgs 4рХ1п

Итого: 28 подъема

Fundamental Lifts (F.L) 60

Notes:

• SSB Squats seem to be going pretty well for some reason, have not done 110 for a while a long time and to hit it after 2 weeks is X Files stuff. There was a bit more in the tank not much, but I will leave it for next week when I hit triples. Did two drop sets, which was better than last week, first week back.
  
• Bench going well with the new setup MM stylez, heels are getting close to the floor, be good when this happens. Went to 90 today, no drop sets. Shoulder joint felt ok, still not fully loading the right arm, so bar path is like a roller-coaster. Did more rehab on the arm, icing is helping to get the fluid out, and wrist is heavily strapped so I can bench.
  
• Good to actually see some gains in the second week opf lifting.

Товарищ OB

[Old Bull]

Сырье цикла Raw Cycle

Week 2 Day 7

Leg Press

80kgs 4рХ1п

120kgs 4рХ1п

160kgs 4рХ1п

200kgs 4рХ1п

240kgs 4рХ1п

230kgs 4рХ1п

200kgs 4рХ1п

Итого: 28 подъема

Crazy Bell Close Grip Bench Press

20kgs 5рХ1п

27.5kgs 5рХ1п

45kgs 5рХ1п

45kgs 5рХ1п

45kgs 5рХ1п

45kgs 5рХ1п

45kgs 5рХ1п

Итого: 28 подъема

Total Lifts 63

Notes:

• Bringing back the Dreaded 4th day Training. Have put in Leg Press, still unable to Squat with a bar. So 4 days of Squatting will consist of Day 1 GCB, Day 2 Belt Squats, Day 3 SSB, Day 4 Leg Press. Looking for a gain in mass and lockout power with the Leg Press. It went pretty well today, 40kgs above what I have done, for a very long time and 2 drop sets.
  
• Bench have put in Crazy Bell Close Bench Press, two reasons for this. As I am back to 4 day training, the loading on my shoulder and wrist I have to be aware of. So it will be 3 days of medium benching focusing on New Technique, Leg Set and Arch work. The Fourth day as I said above put in Crazy Bell, twofold attack here.
  
• 1 As my right shoulder still has a lot of Fluid (Icing 3 times per day) It's a good for lifters with shoulder issues, also for Rehabilitation and at the same time, can be used to build work capacity in pressing movements.
  
• 2 I am also using this movement to force further neural adaptations and hopefully lead to greater strength. The Crazy Bell loading puts huge work on the stabilization muscles, and around the entire shoulder girdle, forcing me to keep very tight throughout the whole lift. Something that I have been aware of, but not found a solution, takes a injury to find it. :clap:
  
• Good end to the second week, some gains little but motivating.

Товарищ OB

[Optimass]

Solid week OB - I'm gonna start squatting again soon - will try go for a wider stance this year as you look a lot more comfortable than I do under the bar. Thanks for posting.

O

[Old Bull]

Solid week OB - I'm gonna start squatting again soon - will try go for a wider stance this year as you look a lot more comfortable than I do under the bar. Thanks for posting.

O

Thanks Opti, :clap: my stance has evolved to where, I think I have the right setup for my leverages, taken a while but like you said, I look and feel a lot more comfortable in the hole. Just experiment but move out slowly as the hips will not be as strong as there are in your current position inch or two at a time.

[Old Bull]

Сырье цикла Raw Cycle

Week 3 Day 8

GCB Squats

20kgs 4рХ1п

40kgs 3рХ1п

60kgs 3рХ1п

80kgs 3рХ1п

100kgs 3рХ1п

120kgs 3рХ1п

140kgs 3рХ1п

150kgs 3рХ1п

140kgs 3рХ1п

Итого: 28 подъема F.L

Bench Press

20kgs 4рХ1п

35kgs 3рХ1п

50kgs 3рХ1п

65kgs 3рХ1п

80kgs 3рХ1п

90kgs 3рХ1п

100kgs 2рХ1п

95kgs 2рХ1п

90kgs 3рХ1п

Итого: 26 подъема

GCB GMs

20kgs 4рХ1п

40kgs 4рХ1п

60kgs 4рХ1п

80kgs 4рХ1п

80kgs 4рХ1п

Итого: 20 подъема

Fundamental Lifts (F.L) 54

Notes:

• GCB Squats went well today, went up to 150 got a bit unstable on the 3rd rep should have stopped at 2. Enjoying these even though there is no easy part to it. Have to fight the lift, all the way to the finish, not like the normal squat where the last 1/4 is easy. This is really hitting my core which is what I need at this stage, have a while before I can full squat, wrist will not be ready for about a month maybe longer.
  
• Bench the surprise package here, with the new setup hit a hundy for 2, had maybe 3 but that would have been Joe Dirt Ugly. Still not able to get heels to the floor, but getting closer, once that happens and I get the leg drive, may surprise myself with the Bench Numbers, about time me thinks.
  
• To finish off with a pull movement decided on GMs with the new Bar. Lot better than last week went up to a 100, hitting the sacroiliac hard so, this is good, need that strengthened up for the Conventional Deadlift.

Товарищ OB

[Old Bull]

Tuesday 18th December

Сырье цикла Raw Cycle

Week 3 Day 9

Deadlifts Conventional Heels

70kgs 3рХ1п

90kgs 2рХ1п

110kgs 2рХ1п

130kgs 2рХ1п

150kgs 2рХ1п

150kgs 2рХ1п

Итого: 13 подъема F.L

Bench Press

20kgs 5рХ1п

30kgs 4рХ1п

40kgs 4рХ1п

50kgs 4рХ1п

60kgs 4рХ1п

70kgs 4рХ1п

Итого: 25 подъема F.L

Fundamental Lifts (F.L) 38

Notes:

• 2nd week of Conventional Deadlifts in my Adistars, these were not as good, did some work over the weekend, back got fried. Will rotate Conv Deads every 2 weeks with Sumo or a Rack Pulls, not that I am in favour of Rack Pulls. Just need to build up back conditioning for Convs each week.
  
• Bench is going well, but with just only being able to straight benches and no heavy boards. I have top be aware of the loading, so after Sundays big session cut this one down.
  
• Calendar nearly sorted for next year so will, have the new cycles figured out not long after.

Товарищ OB

[Old Bull]

Thursday 20th December

Сырье цикла Raw Cycle

Week 3 Day 10

SSB Squats

20kgs 3рХ1п

40kgs 3рХ1п

60kgs 3рХ1п

80kgs 3рХ1п

100kgs 3рХ1п

120kgs 3рХ1п

110kgs 3рХ1п

100kgs 3рХ1п

Итого: 24 подъема F.L

Bench Press

20kgs 4рХ1п

35kgs 4рХ1п

50kgs 4рХ1п

65kgs 4рХ1п

80kgs 4рХ1п

90kgs 4рХ1п

Итого: 28 подъема

Fundamental Lifts (F.L) 52

Notes:

• SSB Squats seem to be going pretty well for some reason, hit 110 last week, and 120 this week this is X Files stuff. As with last week there was a bit more in the tank not much, but I will leave it for next week when I hit Doubles. Did two drop sets, which was better than last week and the first week back.
  
• Bench going well with the new setup MM stylez, still not pushing as the loading will affect the rehab of the shoulder. But feeling confident that when everything comes right I may have a semi decent Bench. Wrist still heavily strapped and 24" APT Black mamba keeping everything rigid.
  
• Good to actually see more gains in the third week of lifting.

Товарищ OB

[Old Bull]

Сырье цикла Raw Cycle

Week 3 Day 11

Leg Press

80kgs 4рХ1п

120kgs 3рХ1п

160kgs 3рХ1п

200kgs 3рХ1п

240kgs 3рХ1п

260kgs 3рХ1п

240kgs 3рХ1п

Итого: 22 подъема

Crazy Bell Close Grip Bench Press

20kgs 5рХ1п

27.5kgs 5рХ1п

45kgs 5рХ1п

45kgs 5рХ1п

55kgs 5рХ1п

55kgs 5рХ1п

65kgs 5рХ1п

65kgs 5рХ1п

Итого: 40 подъема

Total Lifts 63

Notes:

• Better 4th day of training this week. Leg Press, is moving along, as I am still unable to Squat with a bar. LP may be moving as I use to do this after a heavy Back or Leg session. May become respectable shortly, well The House respectable.
  
• Crazy Bell Close Bench Press, is moving along, put added weight on the bar, made a difference, stability a lot better. Really helping with the shoulder joint capsule, not so floatie, and hopefully some of the fluid has gone..
  
• Still Icing 3 times per day, Doc doing the wrist 3 times per week, all is good.
  
• I am also using this movement to force further neural adaptations and hopefully lead to greater strength. The Crazy Bell loading puts huge work on the stabilization muscles, and around the entire shoulder girdle, forcing me to keep very tight throughout the whole lift.

Товарищ OB