Beaten Paths are For Beaten Men

[Old Bull]

Finally finished work yesterday so back in training, basically starting back at the beginning.

Сырье цикла Raw Cycle

Week 1 Day 1

GCB Squats

20kgs 3рХ1п

40kgs 3рХ1п

60kgs 3рХ1п

80kgs 3рХ1п

100kgs 3рХ1п

110kgs 3рХ1п

120kgs 3рХ1п

130kgs 3рХ1п

120kgs 3рХ1п

110kgs 3рХ1п

Итого: 30 подъема F.L

Bench Press

20kgs 3рХ1п

40kgs 3рХ1п

60kgs 3рХ1п

80kgs 3рХ1п

70kgs 3рХ1п

70kgs 3рХ1п

Итого: 18 подъема F.L

Fundamental Lifts (F.L) 48

Notes:

• This week was going to be very interesting, as I have had only 2 trains since my last logged workout. Still a few aches all over. Did not want push it on the first day back, so just worked to a comfortable number.
  
• Bench should have heeded my own advice on the Squats, but for some dumb reason jumps were 20kgs That soon stopped at 80kgs, did a couple of drop sets at 70.
  
• Wrist still causing some Havoc, not to sure when my first comp of the year will be, but don't think it will be in April. First day back so sort of pleased that I got through it without to many probs.

Товарищ OB

[Old Bull]

Сырье цикла Raw Cycle

Week 1 Day 2

SSB Squats

20kgs 4рХ1п

40kgs 4рХ1п

60kgs 4рХ1п

80kgs 4рХ1п

90kgs 4рХ1п

90kgs 4рХ1п

Итого: 24 подъема F.L

Deadlifts Conventional Heels

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

130kgs 3рХ1п

Итого: 15 подъема F.L

Fundamental Lifts (F.L) 39

Notes:

• Squats decided to do these first after a conversation with the TP. They felt hard but came out alright with the 90kg work sets, slowly building. Next couple of weeks will tell on the strength levels.
  
• 1st week back on the Conventional Deadlifts, and still in the Adistars, these were good, but lost some strength after the period of work. Going tol rotate Conv Deads every 2 weeks with Sumo or a Rack Pulls, still not a fan of Rack Pulls. Just need to build up back conditioning for Convs each week.
  
• 2nd workout this week on the way.

Товарищ OB

[Old Bull]

Thursday 14th February

Сырье цикла Raw Cycle

Week 1 Day 3

Leg Press

80kgs 5рХ1п

120kgs 5рХ1п

160kgs 5рХ1п

180kgs 5рХ1п

200kgs 5рХ1п

220kgs 5рХ1п

200kgs 5рХ1п

Итого: 35 подъема

Crazy Bell Close Grip Bench Press

20kgs 5рХ1п

30kgs 5рХ1п

40kgs 5рХ1п

50kgs 5рХ1п

40kgs 5рХ1п

Итого: 25 подъема

Total Lifts 60

Notes:

• Have put in Leg Press, for the 3rd day and missed out the fourth day still unable to Squat with a bar.
  
• Bench was Crazy Bell Close Bench Press, should have looked at my last training sessions lol jumps were a bit big for rehab.
  
• Good end to the first week, some gains little but motivating.

Товарищ OB

[Old Bull]

Sunday February 17th

Сырье цикла Raw Cycle

Week 2 Day 4

GCB Squats AM

20kgs 3рХ1п

40kgs 3рХ1п

60kgs 3рХ1п

80kgs 3рХ1п

100kgs 3рХ1п

110kgs 3рХ1п

120kgs 3рХ1п

120kgs 3рХ1п

110kgs 3рХ1п

Итого: 27 подъема F.L

Bench Press PM

20kgs 3рХ1п

40kgs 3рХ1п

55kgs 3рХ1п

70kgs 3рХ1п

75kgs 3рХ1п

70kgs 3рХ1п

Итого: 18 подъема F.L

Fundamental Lifts (F.L) 45

Notes:

• Another interesting week, Comps take it out of me so split the workout to morning Church and did the bench in the afternoon. Did some work with Dimi on his Deadlifts as he has started doing sumo. So just worked up to a comfortable number, with the GCB.
  
• Bench did this in the afternoon, did not make the same mistake like last week, went up in 15s, and 5 on the top set with one drop set.
  
• Good day and on the way back.

Товарищ OB

[Old Bull]

Tuesday 19th February

Сырье цикла Raw Cycle

Week 2 Day 5

SSB Squats

20kgs 4рХ1п

40kgs 4рХ1п

60kgs 4рХ1п

80kgs 4рХ1п

90kgs 4рХ1п

90kgs 4рХ1п

90kgs 4рХ1п

Итого: 28 подъема F.L

Deadlifts Conventional Heels

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

130kgs 3рХ1п

130kgs 3рХ1п

Итого: 18 подъема F.L

Fundamental Lifts (F.L) 46

Notes:

• Squats did these first again, and a lot better than last week. Slightly deeper too. Core starting to work hard too with this exercise.
  
• 2nd week back on the Conventional Deadlifts, and still in the Adistars, did a extra top set this week, just to get back up to speed.
  
• 2nd workout this week on the way.

Товарищ OB

[Old Bull]

Сырье цикла Raw Cycle

Week 2 Day 6

Leg Press

80kgs 5рХ1п

120kgs 5рХ1п

160kgs 5рХ1п

180kgs 5рХ1п

200kgs 5рХ1п

220kgs 5рХ1п

240kgs 5рХ1п

220kgs 5рХ1п

Итого: 40 подъема

Crazy Bell Close Grip Bench Press

20kgs 5рХ1п

30kgs 5рХ1п

40kgs 5рХ1п

50kgs 5рХ1п

45kgs 5рХ1п

Итого: 25 подъема

Total Lifts 65

Notes:

• Leg Press, busy talking with the TP, nek minute 240kgs. Hoping this will help with my form for the Sumo, plus not being able to Full Squat I have to do something.
  
• Bench was Crazy Bell Close Bench Press, really feel this in my shoulder girdle. The work outside the gym has made this area pretty weak. Also the wrist just no strength at all, really fighting to keep the bar path semi straight.
  
• Good end to the first week, maybe a 90% workout rating for today, sounds good but 90% of FA is not.

Товарищ OB

[Old Bull]

Сырье цикла Raw Cycle

Week 3 Day 7

GCB Squats

20kgs 3рХ1п

40kgs 3рХ1п

60kgs 3рХ1п

80kgs 3рХ1п

100kgs 3рХ1п

110kgs 3рХ1п

120kgs 3рХ1п

130kgs 3рХ1п

130kgs 3рХ1п

130kgs 3рХ1п

120kgs 3рХ1п

Итого: 33 подъема F.L

Bench Press

20kgs 3рХ1п

40kgs 3рХ1п

55kgs 3рХ1п

70kgs 3рХ1п

80kgs 3рХ1п

85kgs 3рХ1п

80kgs 3рХ1п

Итого: 21 подъема F.L

Fundamental Lifts (F.L) 54

Notes:

• Better start to the week today, slowly getting back in to the groove. Still a long way off and going to be slow steady re build.
  
• GCB Squats were a big improvement on last week. Good work sets at 130 finally getting back up to a reasonable weight. Only did one drop set after the 2 extra work sets
  
• Bench went well, to a top set at 85kg, still have wrap the wrist even with a empty bar, just no strength to keep wrist stable to bench.
  
• Good day and on the way back.

Товарищ OB

[Old Bull]

дополнительных тренировок

CT Fletcher Curls

15kgs 15рХ3п

[Old Bull]

Сырье цикла Raw Cycle

Week 3 Day 8

SSB Squats

20kgs 4рХ1п

40kgs 4рХ1п

60kgs 4рХ1п

75kgs 4рХ1п

90kgs 4рХ1п

100kgs 4рХ1п

90kgs 4рХ1п

80kgs 4рХ1п

Итого: 32 подъема F.L

Rack Pulls Conventional

60kgs 4рХ1п

80kgs 4рХ1п

100kgs 4рХ1п

120kgs 4рХ1п

140kgs 4рХ1п

130kgs 4рХ1п

Итого: 24 подъема F.L

Fundamental Lifts (F.L) 56

Notes:

• Squats did these first again, and a step up from last week. Again slightly Deeper, core starting to work hard too with this exercise. Went up to a Hundy then 2 drop sets.
  
• Did Rack pulls this week will alternate Floor and Rack still in heels and doing conventional.
  
• Had the bug so not the best.

Товарищ OB

[Old Bull]

Сырье цикла Raw Cycle

Week 3 Day 9

Leg Press

80kgs 8рХ1п

120kgs 8рХ1п

160kgs 8рХ1п

180kgs 8рХ1п

200kgs 8рХ1п

220kgs 8рХ1п

240kgs 8рХ1п

220kgs 10рХ1п

Итого: 66 подъема

Crazy Bell Close Grip Bench Press

20kgs 6рХ1п

30kgs 6рХ1п

40kgs 6рХ1п

50kgs 6рХ1п

45kgs 6рХ1п

Итого: 30 подъема

Total Lifts 96

Notes:

• Leg Press, took the reps up to eight this week and will do a rep out on the drop set only managed 10, but that is a starting point. Getting good depth and Adductors are starting to feel it.
  
• Bench was Crazy Bell Close Bench Press, with 25lb DBs on each side. Increased these to 6 reps, I was feeling it at the 40kg mark, then clicked was pausing all reps Feeling better but still need to Wrap the wrist even for the Bar
  
• Good end to the 3rd week, maybe a 90% workout rating again for today, but like last week sounds good but 90% of FA is not.

Товарищ OB

[Old Bull]

Sunday 3rd March

Сырье цикла Raw Cycle

Week 4 Day 10

GCB Squats

20kgs 3рХ1п

40kgs 3рХ1п

60kgs 3рХ1п

80kgs 3рХ1п

100kgs 3рХ1п

110kgs 3рХ1п

120kgs 3рХ1п

130kgs 3рХ1п

140kgs 3рХ1п

140kgs 3рХ1п

130kgs 3рХ1п

Итого: 33 подъема F.L

Bench Press

20kgs 3рХ1п

40kgs 3рХ1п

55kgs 3рХ1п

70kgs 3рХ1п

80kgs 3рХ1п

85kgs 3рХ1п

80kgs 4рХ1п

80kgs 4рХ1п

80kgs 4рХ1п

Итого: 30 подъема F.L

Fundamental Lifts (F.L) 63

Notes:

• Getting Better each week, slowly getting the strength back up. Still a long way to go, and some times annoying watching the rest of the Crew hammering the Iron.
  
• GCB Squats are improving each week. Good work sets at 140 finally getting back up to a reasonable weight. Only did one drop set after the 2 extra work sets
  
• Bench went well, to a top set at 85kg, same as last week, but a lot better. Did not go up but did extra drop sets and with a extra rep. Still have wrap the wrist even with a empty bar, just no strength to keep wrist stable to bench.
  
• Good day again.

Товарищ OB

[Old Bull]

Сырье цикла Raw Cycle

Week 4 Day 14

Leg Press

80kgs 10рХ1п

120kgs 10рХ1п

160kgs 10рХ1п

180kgs 10рХ1п

200kgs 10рХ1п

220kgs 10рХ1п

240kgs 10рХ1п

220kgs 14рХ1п

Итого: 84 подъема

Crazy Bell Close Grip Bench Press

20kgs 6рХ1п

30kgs 6рХ1п

40kgs 6рХ1п

50kgs 6рХ1п

45kgs 6рХ1п

40kgs 8рХ1п

Итого: 38 подъема

Total Lifts 122

Notes:

• Leg Press, took the reps up to Ten this week and will do a rep out on the drop set only managed 14, better today but 10s are brutal. Getting good pain in the Adductors.
  
• Bench was Crazy Bell Close Bench Press, with 25lb DBs on each side. Kept these at 6 reps, Feeling better but still need to Wrap the wrist even for the Bar
  
• Good end to the 4th week, again around a 90% workout rating again for today, but like last week sounds good but 90% of FA is not.

Товарищ OB

[Old Bull]

Сырье цикла Raw Cycle

Week 5 Day 16

GCB Squats

20kgs 3рХ1п

40kgs 3рХ1п

60kgs 3рХ1п

80kgs 3рХ1п

100kgs 3рХ1п

110kgs 3рХ1п

120kgs 3рХ1п

130kgs 3рХ1п

140kgs 3рХ1п

140kgs 3рХ1п

130kgs 3рХ1п

Итого: 33 подъема F.L

Bench Press

20kgs 4рХ1п

40kgs 4рХ1п

55kgs 4рХ1п

70kgs 4рХ1п

80kgs 4рХ1п

90kgs 3рХ1п

80kgs 4рХ1п

80kgs 4рХ1п

Итого: 31 подъема F.L

Fundamental Lifts (F.L) 63

Notes:

• Getting Better each week, just did the same numbers as last week. Had a bit going on this morning. Crew went well this morning.
  
• GCB Squats are improving each week. Good work sets at 140, same as last week. Only did one drop set after the 2 extra work sets
  
• Bench went well, to a top set at 90kg, 5kgs up on last week, only did 3 instead of 4 but felt good. Did extra drop sets. Still have wrap the wrist even with a empty bar, just no strength to keep wrist stable to bench.
  
• Good day again.

Товарищ OB

[Old Bull]

Сырье цикла Raw Cycle

Week 5 Day 19

SSB Squats

20kgs 4рХ1п

40kgs 4рХ1п

60kgs 4рХ1п

75kgs 4рХ1п

90kgs 4рХ1п

100kgs 4рХ1п

110kgs 4рХ1п

100kgs 4рХ1п

90kgs 7рХ1п

Итого: 39 подъема F.L

Conventional Rack Pulls Heels

60kgs 4рХ1п

80kgs 4рХ1п

100kgs 4рХ1п

120kgs 4рХ1п

140kgs 4рХ1п

160kgs 3рХ1п

140kgs 6рХ1п

Итого: 29 подъема F.L

Fundamental Lifts (F.L) 68

Notes:

• Squats did these first again, and a step up from last week, 4 at 110, and repped out the drop set.
  
• Last week did Pulls from the floor, so from the rack this week, went to 160kgs. Doing these belt less which is new, and the most weight I have had in my hand sine The Comp.
  
• Happy with todays effort.

Товарищ OB

[Old Bull]

Сырье цикла Raw Cycle

Week 5 Day 21

Leg Press

80kgs 10рХ1п

120kgs 10рХ1п

160kgs 10рХ1п

180kgs 10рХ1п

200kgs 10рХ1п

220kgs 10рХ1п

240kgs 10рХ1п

220kgs 16рХ1п

Итого: 86 подъема

Crazy Bell Close Grip Bench Press

20kgs 6рХ1п

30kgs 6рХ1п

40kgs 6рХ1п

45kgs 6рХ1п

50kgs 6рХ1п

55kgs 6рХ1п

50kgs 6рХ1п

Итого: 42 подъема

Total Lifts 128

Notes:

• Leg Press, kept the reps at Ten this week and did a rep out on the drop set got 16. Trying to get better depth and not chase the weight, Adductors are in the Pain Zone.
  
• Bench was Crazy Bell Close Bench Press, with 25lb DBs on each side. Kept these at 6 reps, but put the jumps from 10kgs to 5kgs at 40kgs. Worked a lot better, the 10 jumps just throw you out some what, learned that last week. Wrist still not good, months away I think
  
• Good end to the 5th week, again around a 90% workout rating again for today.

Товарищ OB

[Old Bull]

Сырье цикла Raw Cycle

Week 5 Day 23

GCB Squats

20kgs 3рХ1п

40kgs 3рХ1п

60kgs 3рХ1п

80kgs 3рХ1п

100kgs 3рХ1п

110kgs 3рХ1п

120kgs 3рХ1п

130kgs 3рХ1п

140kgs 3рХ1п

150kgs 3рХ1п

145kgs 3рХ1п

140kgs 3рХ1п

Итого: 33 подъема F.L

Bench Press

20kgs 4рХ1п

40kgs 4рХ1п

55kgs 4рХ1п

70kgs 4рХ1п

85kgs 3рХ1п

95kgs 1рХ1п

90kgs 2рХ1п

85kgs 3рХ1п

Итого: 25 подъема F.L

Fundamental Lifts (F.L) 58

Notes:

• Getting Better each week, just did the same numbers as last week. Had a bit going on this morning. Crew went well this morning.
  
• GCB Squats I am getrting Stronger, went to 150kgs then did drops at just over 3% minus 5kgs. Will take these to 4s next week.
  
• Bench is ok, using the Back magic, today on setting 2, went to a single at 95. Did drop sets, at minus 5kgs for 2 sets increased by one rep each set.
  
• Good day again.

Товарищ OB

[Old Bull]

дополнительных тренировок

CT Fletcher Curls

15kgs 30рХ3п

Box Jumps Height 609,600,000 Nanometers

3рХ5п

Pull Down Abs

45kgs 8рХ3п

Cuban Press

Bar 7рХ3п

[Old Bull]

Сырье цикла Raw Cycle

Week 6 Day 25

SSB Squats

20kgs 4рХ1п

40kgs 4рХ1п

60kgs 4рХ1п

75kgs 4рХ1п

90kgs 4рХ1п

100kgs 4рХ1п

110kgs 4рХ1п

100kgs 4рХ1п

95kgs 10рХ1п

Итого: 42 подъема F.L

Deadlifts Conventional Heels

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

150kgs 3рХ1п

Итого: 18 подъема F.L

Fundamental Lifts (F.L) 60

Notes:

• Squats did these first again, repeated what I did last week, sets were better a bit more fluid, repped out the drop set 10@95:doh1:.
  
• Last week did Rack Pulls from the floor, so from the floor this week, 130 felt pretty good so went to 150 did 2 sets pretty happy with this.went to 160kgs. This is the most weight I have had in my hand since The Comp, and dislocated thumb.:wallbash:
  
• Happy with todays effort.

Товарищ OB

[Old Bull]

дополнительных тренировок

B Franks One Arm DB Press

30lbs 8рХ3п

Band Spider Crawls

Mini 12рХ3п

Isometric Banded Abs

7 Secs holds 6рХ3п

Hammer Curls

20lb 20рХ3п

[Old Bull]

Сырье цикла Raw Cycle

Week 6 Day 27

Leg Press

80kgs 10рХ1п

120kgs 10рХ1п

160kgs 10рХ1п

180kgs 10рХ1п

200kgs 10рХ1п

220kgs 10рХ1п

240kgs 10рХ1п

220kgs 12рХ1п

Итого: 86 подъема

Crazy Bell Close Grip Bench Press

20kgs 6рХ1п

30kgs 6рХ1п

40kgs 6рХ1п

45kgs 6рХ1п

50kgs 6рХ1п

55kgs 6рХ1п

50kgs 6рХ1п

45kgs 6рХ1п

Итого: 48 подъема

Total Lifts 134

Notes:

• Leg Press, did the sames numbers as last week and did a rep out on the drop set got 12 last week was 16. Bit better on depth and Adductors are still in the Pain Zone. :clap::clap:
  
• Bench was Crazy Bell Close Bench Press, with 25lb DBs on each side. Kept these at 6 reps, but put the jumps from 10kgs to 5kgs at 40kgs. Did an extra drop set, which worked quiet well. Wrist still not good, months away I think :wallbash:
  
• Good end to the 5th week, moving slowly up the ladder.

Товарищ OB

[Old Bull]

дополнительных тренировок

Box Jumps Height 584,200,000 Nanometers

5рХ3п

CT Fletcher Chain Curls

15kgs x 15рХ3п

Leg Raise

BW x 10рХ3п

Chain Shoulder Press

15kgs x 10рХ3п

[Old Bull]

Сырье цикла Raw Cycle

Week 6 Day 29

GCB Squats

20kgs 3рХ1п

40kgs 3рХ1п

60kgs 3рХ1п

80kgs 3рХ1п

100kgs 3рХ1п

110kgs 3рХ1п

120kgs 3рХ1п

130kgs 3рХ1п

145kgs 3рХ1п

155kgs 3рХ1п

150kgs 3рХ1п

145kgs 3рХ1п

Итого: 33 подъема F.L

Bench Press

20kgs 4рХ1п

40kgs 4рХ1п

55kgs 4рХ1п

70kgs 4рХ1п

80kgs 3рХ1п

90kgs 3рХ1п

Итого: 18 подъема F.L

Bench Press Weight Re Leasers 30kgs

80kgs 3рХ4п

Итого: 12 подъема F.L

Fundamental Lifts (F.L) 73

Notes:

• Had a bit going on this morning and the Crew went well.
  
• GCB Squats I am getrting Stronger, went to 155kgs then did drops at just over 3% minus 5kgs. Will look at doings 4s next week at the same weights. Still pretty tough once the weights get up, no easy part to this lift.
  
• Bench is good, using the Back magic, still on setting 2, last week did a single at 95, so decided to drop 5kgs and did a good triple. Took the Weight Re Leasers for a good hit out, speed slowed by the 4th set, but the first 3 sets the first rep just flew up.
  
• Another Good day today.

Товарищ OB

[Old Bull]

дополнительных тренировок

CT Fletcher Curls

15kgs 30рХ3п

Box Jumps Height 609,600,000 Nanometers

4рХ5п

Pull Down Abs

50kgs 8рХ3п

Cuban Press

Bar 7рХ3п

Franks DB Press

35lb 7рХ3п

[Old Bull]

Сырье цикла Raw Cycle

Week 7 Day 31

SSB Squats

20kgs 4рХ1п

40kgs 4рХ1п

60kgs 4рХ1п

80kgs 4рХ1п

100kgs 4рХ1п

115kgs 4рХ1п

105kgs 4рХ1п

95kgs 10рХ1п

Итого: 38 подъема F.L

Rack Pulls below Knee Heels

60kgs 4рХ1п

80kgs 4рХ1п

100kgs 4рХ1п

120kgs 4рХ1п

140kgs 4рХ1п

160kgs 5рХ1п

Итого: 25 подъема F.L

Fundamental Lifts (F.L) 63

Notes:

• Squats did these first again, jumped up to 115 felt good so maybe 120 next week. Drop sets were 10 of from the top and repped out the drop set 10@95.
  
• Last week from the floor this week did Rack Pulls. Did 160 for 3 2 weeks ago did 5 this week, and no drop set. Think the Rack Pulls and Deadlift may be having an effect on my wrist, TP Noticed what the strap was doing. :clap: :clap:
  
• Happy with todays effort.

Товарищ OB

[Old Bull]

Сырье цикла Raw Cycle

Week 7 Day 32

Leg Press

80kgs 10рХ1п

120kgs 10рХ1п

160kgs 10рХ1п

180kgs 10рХ1п

200kgs 10рХ1п

220kgs 10рХ1п

240kgs 10рХ1п

220kgs 12рХ1п

Итого: 86 подъема

Crazy Bell Close Grip Bench Press

20kgs 6рХ1п

30kgs 6рХ1п

40kgs 6рХ1п

45kgs 6рХ1п

50kgs 6рХ1п

55kgs 6рХ1п

50kgs 6рХ1п

45kgs 6рХ1п

Итого: 48 подъема

Total Lifts 134

Notes:

• Leg Press, did the sames numbers as last week and did a rep out on the drop set got 12 same as last week. Bit better on depth and Adductors are still in the Pain Zone. :
  
• Bench was Crazy Bell Close Bench Press. Kept these at 6 reps, same as last week. Did an extra drop set, which worked quiet well.
  
• Good end to the 6th week, final week for a while.

Товарищ OB