Beaten Paths are For Beaten Men

[AK]

PT looked fit... must be due to the training camp in the big city. Good stuff boys... :nod:

[Old Bull]

PT looked fit... must be due to the training camp in the big city. Good stuff boys... :nod:

"A whole lot of puffing going on tho"

OB

[Old Bull]

Prehab

Blast Chain Bridge

1 x 40 Seconds x 2 Sets

Adductor/Abductor Purple

1 x 20 x 2 Sets

DCs

1 x 20 x 2 Sets

Shoulder Wall Stretch

1 x 20 Seconds x 2 Sets

Box Squats Parallel

5 x 20kg x 2 Sets

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

5 x 130kg x 5 Sets

GMs

5 x 40kg

5 x 50kg

5 x 60kg

5 x 70kg

5 x 80kg

Tri Set

Leg Ext

15 x 5 1/2 plates x 5 Sets

Leg Curl

15 x 20kg x 5 Sets

Free Squats

1 x 15 x 5 Sets

Reverse Hypers

8 x 50lb x 3 Sets

Comments:

Weight on the back was interesting, stopped at 130 for the 5x5s, 140 might have been a mission.

Do not know who's idea the tris set was, that was tough. Not much in the tank for hypers.

OB 8)

[Old Bull]

Sled Drag 100kgs

1 x 70 Steps x 2 Sets

DB Side Bends

10 x 80lb x 2 Sets

Hungarian Blaster 25kgs

1 x 10 Swings x 2 Sets

Side Plank Bridge

1 x 20 Seconds x 2 Sets

Shoulder Stretch Wall

1 x 30 Seconds x 2 Sets

Arch Work 110mm Pipe

1 x 20 Seconds x 3 Sets

Comments:

Conditioning is down some what, so will pick that up over the next month.

OB 8)

[Mike Zero]

OB,

Is all the stretching you do logged or do you do extra stuff outside of your workouts?

[Old Bull]

OB,

Is all the stretching you do logged or do you do extra stuff outside of your workouts?

Hey M,

Yeah extra stuff outside. I Stretch and Strengthen at night when I am at home, about 5 -6 times a week when I am good 7 :nod: .

Stretch Lats, Quads, Shoulders, Pecs

Strengthen Hip Flexors, Glutes at this stage then go to more advanced exercises.

Soft Tissue Work Foam Roller ouch!!!

OB

[Old Bull]

Prehab

Blast Chain Bridge

1 x 40 Seconds x 32 Sets

DCs

1 x 25 x 2 Sets

Leg Raise

1 x 10 x 2 Sets

Deadlifts

4 x 70kg

3 x 100kg

3 x 120kg

3 x 130kg

3 x 140kg

3 x 160kg

Deficits Deadlifts 3" Box

3 x 120kg

3 x 130kg

3 x 140kg

3 x 150kg

Deadlift off 6" Box Below Knee

3 x 120kg

3 x 140kg

3 x 160kg

Speed Bench

2 x 3 x 40kg x 2 Sets

2 x 3 x 50kg

2 x 3 x 60kg x 4 Sets 2 Grips

Reverse Hypers

8 x 50kgs

8 x 100kg x 2 Sets

Comments:

Bit of a change around and it showed, no deads for a while. Deficits were interesting to say the least.

But the Iron is my friend.

OB 8)

[Mike Zero]

OB,

Is all the stretching you do logged or do you do extra stuff outside of your workouts?

Hey M,

Yeah extra stuff outside. I Stretch and Strengthen at night when I am at home, about 5 -6 times a week when I am good 7 :nod: .

Stretch Lats, Quads, Shoulders, Pecs

Strengthen Hip Flexors, Glutes at this stage then go to more advanced exercises.

Soft Tissue Work Foam Roller ouch!!!

OB

Yeah I usually stretch everyday, it seems to happen in waves though :roll: Although I am consistant with my Hips. I picked up a big-ass 150mm Pipe today, should be a good challenge to keep me interested.

Why do you put so much focus on strenghtening the Hip Flexors/Glutes? And how do you do them? And if you don't stretch them as well, why not? Are you trying to iron out some imbalances or something? A lot of questions but bare with me

[Old Bull]

Prehab

Rotators Minis

1 x @0 x 2 Sets

DCs

1 x 25 x 2 Sets

SS1

Close Grip Incline Bench

10 x 40kg x 3 Sets

10 x 50kg x 2 Sets

BB Curls

10 x 20kg x 2 Sets

10 x 30kg x 2 Sets

SS2Close Grip Bench Press

5 x 60kg

4 x 70kg

3 x 80kg

2 x 90kg

2 x 100kg

Ezy Bar Curls

10 x 35kg x 5 Sets

SS3

Hammer Curls

10 x 30lb x 3 Sets

Bent Over Elbows Out Tri Push Downs

10 x 25kg

10 x 30kg

10 x 35kg

SS4

Cable Upright Rows

12 x 100lb 4 Sets

Seated DB Side Lat Raise

20 x 10lb x 4 Sets

SS5

Bent Over DB Rear Delt Raise

12 x 20lb x 3 Sets

Wind Mills

12 x 5lb x 3 Sets

Comments:

55 Minutes 10 more than last week solo train need to kick my own ass along. :nod:

OB 8)

[Old Bull]

Yeah I usually stretch everyday, it seems to happen in waves though :roll: Although I am consistant with my Hips. I picked up a big-ass 150mm Pipe today, should be a good challenge to keep me interested.

Why do you put so much focus on strenghtening the Hip Flexors/Glutes? And how do you do them? And if you don't stretch them as well, why not? Are you trying to iron out some imbalances or something? A lot of questions but bare with me

Had a spinal assessment the other week, a few issues from last year that I wanted to fix in this early period.

I had been stretching but made things worse.

Bit of a slightly forward rotated right hip, gets a bit tight in the deadlift. Right hip flexor is over stretched so need to strengthen that, and stretch the right quad, it will bring my hip back.

Glutes well I thought they were pretty strong, one is the left one. Issue as above with the slightly forward rotated hip. But also they are not firing, my hamstrings are firing first, so I do strength work on the glutes with a 2 to 1 ratio 2 sets right 1 left side.

This left dominant side when I squat and dead my body wants to shift the COG centre of gravity more to the dominat side. Getting this right will have a big effect on my lifting.

When I weighed my self on 2 scales one foot on each I was 6kgs heavier on the left side

Could not find photos, so here goes.

(i)

Lie on your back on the floor, roll a towell up place under the lumbar bring right knee up put left hand to that knee. pull knee into hand hold for 10 seconds.

(ii)

Same position on the floor both legs straight, slide right leg about 300mm to the right against wall push for 10 seconds repeat left. Watch that the body does not want to twist to compensate.

(iii)

Glute Strengthen in called frog or something like that, lie on stomach curl legs up spread the knees quite wide the push heels together, realx the hamstrings took me a while for this part then squeeze buttocks. watch out for cramp hammies.

After 10 sets of 10 seconds then move on.

OB

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 2 Sets

Leg Raise

1 x 12 x 2 Sets

Funky Chickens

12 x 5lb x 2 Sets

Close Grip Incline Bench Press

5 x 20kg

5 x 40kg

5 x 50kg

5 x 60kg x 2 Sets

5 x 65kg

5 x 70kg

3 x 75kg

5 x 65kg

2 Board Bench Press

5 x 80kg

5 x 90kg

3 x 102.5kg

3 x 115kg

Medium Grip 4 Board Bench Press

3 x 100kg

3 x 110kg

3 x 120kg

3 x 130kg

Legs Up DB Bench Press

8 x 60lb x 3 Sets

Quad Set

Press Ups

1 x 8 x 3 Sets

Trap Bar Shrugs

8 x 80kg x 3 Sets

Face Pulls Bar

12 x 100lb x 3 Sets

Ezy Bar Curls

12 x 35kg x 3 Sets

Comments:

Good workout tonight, shoulders holding up well, and good strength coming through on some of my hard exercises.

The Quad set was not needed at the end but a better performance on the Press Ups struggled last week on those, might have something to do with the shoulder stretching I am doing.

OB 8)

[Old Bull]

Sled Drag Upper Body

Front Raise Dragging 15kgs

1 x 40 Meters

Medium Grip Chest Press Dragging 15kgs

1 x 20 Meters x 2 Sets

Rear Chest Flyes Dragging 15kgs

1 x 20 Meters x 2 Sets

Scapular Pull Downs

12 x 50kg x 2 Sets

Bent Over DB Rear Delt Raise

12 x 15lb x 2 Sets

Arch Work 110mm Pipe

1 x 20 Seconds x 4 Sets

Side Plank Bridge

1 x 20 Seconds x 2 Sets

Comments:

Good little blow out after yesterdays session. Shoulders felt good ROM is getting better so is the Arch Work. :clap: I did not think a back over a half a century old could create a arch :doh: Must be the Eighth Wonder

OB 8)

[Old Bull]

Prehab

Adductors/Abductors Purple

1 x 20 x 2 Sets

DCs

1 x 25 x 3 Sets

Box Squats Parallel

5 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 120kg

5 x 140kg

Good Mornings

8 x 40kg

8 x 50kg

8 x 60kg

8 x 70kg

8 x 80kg

Tri Set

Leg Ext

15 x 5 1/2 Plates x 5 Sets

GHRs

1 x 12 x 5 Sets

Free Squats

1 x 15 x 5 Sets

Reverse Hypers

8 x 70kg x 3 Sets

Comments:

Decided not to stretch my pec shoulder area before squats, static stretching tightens things up?. Just did DCs seemed to work ok, I could get my hands in at the 140kg was not to uncomfortable, still sore but better than last week.

A Day of deciding it seems: Decided to change leg curls in the Tri Set to GHRs. Who's dumb idea was that, sounded good in theory but in practice f*@k was it hard. :doh: 5 sets!!!!

Glad to get this stuff over with.

OB 8)

[Varven]

OB,

How goes the training ?

Haven't been back to the forums in ages ....

Nice to see your strong as ever.. when is the next meet ?

I just kept doing some average workouts... got fat and decided to heap up the cardio... and badly busted my knee with the running..

A little pissed off... months on end of squatting 3x a week when I was a newbie had no damage to the knee... who would have thought a f#$g cardio machine would do me in ... :pfft:

[Old Bull]

Hey V

OB,

How goes the training ?

Haven't been back to the forums in ages ....

Nice to see your strong as ever.. when is the next meet ?

Training is good, bit of Volume stuff at the moment got a long year ahead. got the CDs Provincal Champs in April to qualify for Nationals.

I just kept doing some average workouts... got fat and decided to heap up the cardio... and badly busted my knee with the running..

A little pissed off... months on end of squatting 3x a week when I was a newbie had no damage to the knee... who would have thought a f#$g cardio machine would do me in ... :pfft:

Can't trust those cardio machine's V.

How bad is it? Well you might just have to sit on the chair at Bondi instead of running up and down the Beach. Ha ha

OB

[Old Bull]

Prehab

Reverse Hyper

10 x 45kg x 2 Sets

DB Side Bends

10 x 85lb x 2 Sets

No Belt Deads

Deadlifts 2 x Purple Bands

3 x 70kg

3 x 80kg

3 x 90kg

3 x 100kg

3 x 110kg

3 x 120kg

3 x 130kg

3 x 140kg

Deficit Deadlifts 2" Box

3 x 110kg

3 x 120kg

3 x 130kg

3 x 140kg

3 x 150kg

3 x 160kg

Deadlift Singles Floor

1 x 150kg

1 x 160kg

1 x 170kg

1 x 180kg

Leg Press

15 x 7 Plates x 4 Sets

Speed Bench Press

10 x 40kg

10 x 50kg

2 x 3 x 60kg x 3 Sets 3 Grips

Bench Press Singles

1 x 100kg

1 x 107.5kg

1 x 115kg

Reverse Hypers

10 x 95kg x 3 Sets

Comments:

We have been doing most of our workouts lately without a belt, but todays was all no belt. Back feels tight but good, core work has helped in this department lifts were strong just slow as.

Still puffing a bit with only two of us, short breaks. A good indication at this stage of the year.

OB 8)

[Old Bull]

Prehab

DCs

1 x 25 x 2 Sets

Funky Chicken

12 x 10lb x 2 Sets

Rotators Int/Ext Minis

1 x 20 x 2 Sets

SS1

Incline Close Grip Bench Press

10 x 40kg x 2 Sets

10 x 50kg

10 x 60kg

BB Curls

10 x 20kg

10 x 25kg

10 x 30kg x 2 Sets

SS2

Close Grip Bench Press

5 x 70kg

4 x 80kg

3 x 90kg

2 x 100kg

1 x 110kg

Ezy Bar Curls

10 x 35kg x 5 Sets

SS 3

Hammer Curls

10 x 30lb

10 x 35lb x 2 Sets

Tricep Push Downs

12 x 100lb x 3 Sets

SS 4

Cable Chain Upright Rows

12 x 100lb x 3 Sets

Seated DB Side Raise

20 x 10lb x 3 Sets

SS 5

Windmills

11 x 10lb x 3 Sets

Bent Over DB Raise

10 x 20lb x 3 Sets

Comments:

Not a bad session tonight, had good results on a couple of sticking points. Shoulder is bearing up well, considering the Incline and Close Grip. Strength seems reasonable with out to much heavy work, that is a good sign.

OB 8)

[Old Bull]

Prehab

Leg Raise

1 x 11 x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

DCs

1 x 25 x 2 Sets

Funky Chickens

12 x 10lb x 2 Sets

Bench Press Purple Band

5 x 20kg

5 x 40kg

5 x 50kg

5 x 60kg

5 x 70kg

5 x 80kg

3 x 90kg

3 x 95kg

Bench Press

3 x 90kg

3 x 100kg

3 x 105kg

3 Board Bench Press

5 x 100kg

5 x 110kg

5 x 120kg

1 x 130kg($%$#!$^))(*^%#%)

Elbows Out Tri Press Downs

12 x 30kg x 3 Sets

Face Pulls Chains

12 x 100lb x 3 Sets

Hammer Curls

12 x 30lb x 3 Sets

DB Shoulder Press

12 x 25lb x 3 Sets

Comments:

Well on all the bench exercises I was smart, except for the last set on the last exercise. When it was hard go up 5kg oh no last set lets go up 10kg when the previous was a effort, and whammo 1 rep

Good session quite hot and puffy, and a lesson learn't.

OB 8)

[Mike Zero]

Heh, I know what you mean. My OCD for linear weight jumps sometimes bites me on the bum.

[Old Bull]

Prehab

Adductors Purple

1 x 20 x 2 Sets

Blast Chain Bridge

1 x 40 Seconds x 2 Sets

DCs

1 x 25 x 3 Sets

Squats

5 x 20kg x 3 Sets

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 115kg

5 x 130kg

5 x 145kg

Seated Good Mornings

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

Front Squats

5 x 60kg x 5 Sets

GHRs Full

1 x 8 x 3 Sets

Reverse Hypers

8 x 75kg x 3 Sets

Comments:

First week of deloading, Squats were still tough well just the Puff Puff part

Stopped doing parallel GHRs doing full range now, right glute is a bit weak.

All good apart from the sweating.

OB

[Old Bull]

Sled Drag 100kg

1 x 75 Steps x 2 Sets

Hungarian Blaster 25kgs

1 x 10 Swings x Sets

Side Plank Bridge

1 x 20 Seconds x 2 Sets

DB Side Bends

10 x 90lb x 2 Sets

Arch Work 110mm Pipe

1 x 20 Seconds x 3 Sets

Comments:

Sled work was pretty tough today, long time between drinks.

Arch Work is improving it has taken a while but thats what happens when you neglect it.

OB

[Old Bull]

Friday 15th February

Prehab

Rotators Int/Ext Minis

1 x 20 x 2 Sets

Dynamic Ab Crunch Green Band 5 Second Holds

1 x 7 x 2 Sets

Cuban Press

1 x 10kg x 2 Sets

DCs

1 x 25 x 2 Sets

Incline Close Grip Bench Press

5 x 20kg

5 x 40kg

5 x 50kg

5 x 60kg

5 x 70kg

3 x 80kg

Speed Bench Purple Band

3 x 40kg x 2

3 x 50kg x 2

3 x 60kg x 2 x 4 Sets 3 Grips

3 Board Bench Press + Purple Band + 37.5kg Chains

3 x 60kg

5 x 70kg

5 x 75kg

5 x 80kg

Bench Press Singles

1 x 100kg

1 x 110kg

1 x 117.5kg Missed

Sider LPDs

Wide Grip LPD

8 x 50kg x 4 Sets

Medium Grip LPD

8 x 50kg x 4 Sets

Parallel Grip LPD

8 x 50kg x 4 Sets

Reverse Grip LPD

8 x 50kg x 4 Sets

One Arm DB Rows

8 x 70lb x 4 Sets

Deads + 2 x Purple Bands

3 x 70kg

3 x 110kg

3 x 125kg

3 x 140kg

Comments:

Well a pretty good session till someone complained about doing Boards with Bands, and said snarlingly you should add chains. Whammo chains it was, I do not think he will open his mouth again seeing as though he was moaning about the Bands by them selves.

All Good

OB

[Old Bull]

Prehab

Rotators Minis Int/Ext

1 x 20 x 2 Sets

DCs

1 x 25 x 2 Sets

Leg Raise

1 x 11 x 2 Sets

Funky Chickens

12 x 10lb x 2 Sets

Bench Press Medium Grip Legs Up

5 x 20kg x 2 Sets

5 x 40kg

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

1 Board Bench Press

3 x 90kg

3 x 100kg

3 x 105kg

3 x 110kg

2 x 115kg

1 x 120kg

1 x 122.5kg

4 Board Close Grip Bench Press

5 x 120kg

4 x 125kg

3 x 127.5kg

DB Bench Press

8 x 60lb

8 x 70lb

8 x 80lb

Incline Lateral Raise

12 x 10lb x 3 Sets

Trap Bar Shrugs

12 x 80kg x 3 Sets

Lock Out Dips

1 x 15 x 3 Sets

Plate Raise

10 x 20kg x 3 Sets

Comments:

First big session for a while, glad we did all that volume work leading up to this. Was quite hammered by the time we got to the Dips and Plate Raise. Some good moments tonight, triceps faded on the 4 Board, but a good session.

OB

[Old Bull]

Sled Drag Upper Body

Front Raise Dragging 15kgs

1 x 40 Meters

Medium Grip Chest Press Dragging 15kgs

1 x 20 Meters x 2 Sets

Rear Chest Flyes Dragging 15kgs

1 x 20 Meters x 2 Sets

Scapular Pull Downs

10 x 60kg x 2 Sets

Blast Chain Bridges

1 x 40 Seconds x 2 Sets

Rotators Minis

1 x 20 x 3 Sets

Arch Work 110mm Pipe

1 x 20 seconds x 4 Sets

Comments:

Sled work weight is comfortable so will increase 5kgs on the next round. Arch work is getting heaps better.

OB

[Old Bull]

Prehab

DB Side Bends

10 x 90lb x 2 Sets

DCs

1 x 26 x 3 Sets

Adductors Purple Band

1 x 20 x 2 Sets

Squats 2 x Purple Bands

6 x 20kg

6 x 40kg

6 x 60kg

6 x 80kg

6 x 100kg

6 x 115kg

6 x 125kg

Seated Good Mornings

5 x 60kg

5 x 75kg

5 x 85kg

5 x 95kg

RDLs

8 x 70kg x 3 Sets

Green Band Leg Curls

1 x 12 x 3 Sets

Reverse Hypers

8 x 70kg

8 x 100kg x 2 Sets

Comments:

Dammm!!! who's idea was it to have 2 purple bands each side, and to do 6 reps. After I picked myself up off the floor and had CPR it ended up being a good workout. Jumps were, well changed at a 100kgs it was tough from there on. :doh:

OB