Beaten Paths are For Beaten Men

[Old Bull]

Сырье цикла Raw Cycle 

Week 41 Day 195

SSB Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 4рХ1п 
100kgs 4рХ1п 

Итого: 20 подъема F.L

Medium Grip Board Press 
20kgs 5рХ1п
40kgs 5рХ1п 
60kgs 5рХ1п 
80kgs 5рХ1п
90kgs 5рХ1п
100kgs 5рХ1п 
110kgs 5рХ1п

Итого: 35 подъема F.L

Deathlifts 
70kgs 3рХ1п
100kgs 3рХ1п
120kgs 2рХ1п
140kgs 1рХ10п 

Итого: 18 подъема F.L

Fundamental Lifts 78

Notes:
 

• Squat: Better today last few weeks have been tough on 80kgs, sleep patterns returning
   
• Press: Medium Grip cloning the last few weeks but with Boards after yesterdays dismal effort..
   
• Pull: Speed Deathlifts, up to 140, did a good 10 still fast on the last set, considering all the nonsense going on.

Шестьдесят шесть процентов 

[Old Bull]

Wednesday 25th December

Сырье цикла Raw Cycle 

Week 41 Day 196

Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 4рХ1п 
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п
160kgs 4рХ1п
150kgs 4рХ1п
140kgs 4рХ1п

Итого: 40 подъема F.L

Bench Press 2 Board POR 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п
95kgs 3рХ1п
100kgs 3рХ1п

Итого: 21 подъема F.L

Dips Blue Band
BW 5рХ3п 

GGHR 
Not Today

Scapula Pull Downs 
65kgs 6рХ5п 

Итого: 30 подъема 

Fundamental Lifts 61

Notes:
 

• Squat: 4s, went to 160 as a tester got 4 reps but they were tough. Did a drop to 150 got 4 a bit better and one to 140 I know where I am at now.
   
• Press: Back on the Boards 3rd time this week but it was a 2 board, dropped the reps to 3s these felt better.
   
• Pull: GGHR not this week.
   
• Pull: Scapula Lat Pulls, all sets to 65s.

тридцать три процента 

[Old Bull]

Оборудованный секции цикла Equipped Cycle Section 

Week 42 Day 198

Squats 46 Centurion 
20kgs 4рХ1п Straps Down
40kgs 4рХ1п
60kgs 3рХ1п 
85kgs 3рХ1п 
110kgs 3рХ1п Straps Up
135kgs 3рХ1п 
160kgs 3рХ1п
185kgs 3рХ1п
200kgs 3рХ1п
210kgs 3рХ1п
205kgs 3рХ1п

Итого: 44 подъема F.L

Bench Press 
20kgs 5рХ1п
40kgs 4рХ1п
55kgs 3рХ1п 
70kgs 3рХ1п 
85kgs 3рХ1п

Bench Press 50 Super Kat 
100kgs 3рХ1п 3 Board
110kgs 3рХ1п 2 Board
120kgs 3рХ1п 1 Board
120kgs 3рХ1п 3 Board
125kgs 3рХ1п 3 Board
130kgs 3рХ1п 3 Board

Итого: 36 подъема F.L

DB Bench Press 
50lbs 8рХ1п 
55lbs 8рХ1п
60lbs 8рХ1п

Итого: 24 подъема F.L

Dips 
BW 5рХ3п

Fundamental Lifts 104

Notes:
 

• Squat: Better week this week 200 felt good so went to 210 no drop set happy with the line.
   
• Press: Back in my old SK few issues to work on Elbows Head Strength usual stuff. 
   
• Press: Dips after last week used Blue Band this week a lot better still week.
   
• Better session with the disrupted trainings over the last 4 weeks.

Восемьдесят процентов 

[Old Bull]

Сырье цикла Raw Cycle 

Week 42 Day 199

SSB Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 4рХ1п 
100kgs 5рХ1п 

Итого: 21 подъема F.L

Medium Grip Board Press 
20kgs 5рХ1п
40kgs 5рХ1п 
60kgs 5рХ1п 
80kgs 5рХ1п
90kgs 5рХ1п
100kgs 5рХ1п 
110kgs 5рХ1п

Итого: 35 подъема F.L

Deathlifts 
70kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п 
160kgs 1рХ1п Belt
160kgs 1рХ1п Briefs

Итого: 14 подъема F.L

Fundamental Lifts 70

Notes:
 

• Squat: Better today one rep up on last week top set at a 100
   
• Press: Medium Grip cloning the last few weeks but with Boards. Bit tight after yesterdays Board work in the Shirt.
   
• Pull: Speed Deathlifts, up to 160, bit of a rude awakening, belt felt awkward, put the briefs on they felt worse. Need to work on this over the next 3 weeks..

Шестьдесят шесть процентов 

[Old Bull]

Сырье цикла Raw Cycle 

Week 42 Day 200

Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 4рХ1п 
100kgs 4рХ1п
120kgs 4рХ1п 
140kgs 4рХ1п
160kgs 4рХ1п
152.5kgs 4рХ1п
145kgs 4рХ1п

Итого: 40 подъема F.L

Bench Press 2 Board POR 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п
95kgs 3рХ1п
100kgs 3рХ1п
105kgs 3рХ1п

Итого: 24 подъема F.L

Dips Blue Band
BW 5рХ4п 

GGHR 
Not Today

Scapula Pull Downs 
65kgs 6рХ5п 

Итого: 30 подъема 

Fundamental Lifts 64

Notes:
 

• Squat: 4s, went to 160 same as last week but a lot tighter still tough. Did a drop to 152.5 got 4 worked at these and one set at 145 I am coming back.
   
• Press: Back on the Boards 3rd time this week but it was a 2 board, (my ole nemesis) still reps at 3 these felt better put 5kg on last week.
   
• Pull: GGHR not this week.
   
• Pull: Scapula Lat Pulls, all sets to 65s.

Восемьдесят процентов 

[Old Bull]

Сырье цикла Raw Cycle 

Week 42 Day 201

Leg Press 
40kgs 10рХ1п
80kgs 10рХ1п
120kgs 10рХ1п
160kgs 10рХ1п
160kgs 10рХ1п

Итого: 50 подъема F.L

Shoulder Press 
20kgs 6рХ1п
30kgs 6рХ1п
40kgs 6рХ1п

Итого: 15 подъема 

Crazy Bell Bench Press 
20kgs 5рХ1п
40kgs 5рХ1п
50kgs 5рХ1п
60kgs 5рХ1п

Итого: 20 подъема 

DeathLifts 
70kgs 1рХ3п
100kgs 1рХ2п
120kgs 1рХ1п
140kgs 1рХ8п

Итого: 14 подъема F.L

Fundamental Lifts 84

Notes:
 

• Squat: Back to the normal weight of 200 taken a while.
   
• Press: Shoulder Press not to bad today. 
   
• Press: Crazy Bells threw these in to help ramp up my Bench, only went to 60kgs which is pretty good for me.
   
• Pull: Deathlifts 8 singles at 140, after Mondays session this was better, only got through to 8, speed started to slow stopped there

Восемьдесят процентов 

[Old Bull]

Оборудованный секции цикла Equipped Cycle Section 

Week 43 Day 203

Squats 46 Centurion 
20kgs 4рХ1п Straps Down
40kgs 4рХ1п
60kgs 3рХ1п 
85kgs 3рХ1п 
110kgs 3рХ1п Straps Up
135kgs 3рХ1п 
160kgs 3рХ1п
185kgs 3рХ1п
200kgs 2рХ1п
215kgs 2рХ1п
207.5kgs 2рХ1п
200kgs 2рХ1п

Итого: 34 подъема F.L

Bench Press 
20kgs 5рХ1п
40kgs 4рХ1п
55kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п

Bench Press 50 Super Kat 
100kgs 3рХ1п 3 Board
110kgs 3рХ1п 2 Board
120kgs 3рХ1п 1 Board
120kgs 3рХ1п 3 Board
125kgs 3рХ1п 3 Board
130kgs 3рХ1п 3 Board

Итого: 36 подъема F.L

DB Bench Press 
55lbs 8рХ1п 
60lbs 8рХ1п
65lbs 8рХ1п

Итого: 24 подъема F.L

Dips 
BW 5рХ3п

Fundamental Lifts 94

Notes:
 

• Squat: Better week this week 200 felt good so went to 215 running high so did 2 drops one at 207.5 and one at 200kgs. Still work to do here not the best build up.
   
• Press: Back in my old SK few issues to work on Elbows Head Strength usual stuff.  Still Elbows one year of no Benching and the technique goes out the window.
   
• Press: Dips after last week used Blue Band this week a lot better shoulders not as sore1.
   
• Better session still a heap of issues to work on.

Восемьдесят процентов 

[Old Bull]

Wednesday 8th January

Сырье цикла Raw Cycle 

Week 44 Day 206

Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 3рХ1п 
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п
160kgs 3рХ1п
152.5kgs 3рХ1п
145kgs 3рХ1п

Итого: 33 подъема F.L

Bench Press 2 Board POR 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п
95kgs 3рХ1п
100kgs 3рХ1п

Итого: 21 подъема F.L

Dips Blue Band
BW 5рХ4п 

GGHR 
Not Today

Scapula Pull Downs 
65kgs 6рХ5п 

Итого: 30 подъема 

Fundamental Lifts 54

Notes:
 

• Squat: 3s, this week not long to go so dropping the reps, went to 160 same as last week. Did a drop to 152.5 got and one set at 145.
   
• Press: Back on the Boards 3rd time this week but it was a 2 board, (my ole nemesis) still reps at 3 these felt better but 5kgs down on last week.
   
• Pull: GGHR not this week.
   
• Pull: Scapula Lat Pulls, all sets to 65s.

Восемьдесят процентов 

[Old Bull]

Thursday 9th January

Сырье цикла Raw Cycle 

Week 44 Day 207

Leg Press 
40kgs 10рХ1п
80kgs 10рХ1п
120kgs 10рХ1п
160kgs 10рХ1п
160kgs 10рХ1п

Итого: 50 подъема F.L

Shoulder Press 
20kgs 6рХ1п
30kgs 6рХ1п
40kgs 6рХ1п

Итого: 15 подъема 

Crazy Bell Bench Press 
20kgs 5рХ1п
40kgs 5рХ1п
50kgs 5рХ1п
60kgs 5рХ1п

Итого: 20 подъема 

DeadLifts 
70kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п Briefs
140kgs 3рХ1п Briefs
160kgs 2рХ2п Straps Up
170kgs 2рХ3п
170kgs 3рХ1п

Итого: 25 подъема F.L

Fundamental Lifts 95

Notes:
 

• Squat: Back to the normal weight of 100 taken a while.
   
• Press: Shoulder Press not to bad today. 
   
• Press: Crazy Bells threw these in to help ramp up my Bench, went to 60kgs again.
   
• Pull: Deadlifts after the last couple of sessions today was a complete turnaround. 170s were nice good tempo and finished with a triple, things are looking a bit better

Восемьдесят процентов 

[Old Bull]

Оборудованный секции цикла Equipped Cycle Section 

Week 45 Day 208

Squats 46 Centurion 
20kgs 4рХ1п Straps Down
40kgs 4рХ1п
60kgs 3рХ1п 
85kgs 3рХ1п 
110kgs 3рХ1п Straps Up
140kgs 3рХ1п 
160kgs 3рХ1п
175kgs 3рХ1п
190kgs 3рХ1п
190kgs 3рХ1п

Итого: 32 подъема F.L

Bench Press 
20kgs 5рХ1п
40kgs 4рХ1п
55kgs 3рХ1п 
75kgs 3рХ1п 
90kgs 1рХ1п Comp Calls

Bench Press 50 Super Kat 
100kgs 3рХ1п 1 Board
110kgs 1рХ1п Chest Comp Call
120kgs 1рХ1п Comp Call
120kgs 3рХ1п 2 Board

Итого: 24 подъема F.L

DB Bench Press 
55lbs 8рХ1п 
60lbs 8рХ1п
65lbs 8рХ1п

Итого: 24 подъема F.L

Dips 
BW 5рХ3п

Fundamental Lifts 80

Notes:
 

• Squat: Worked up to openers, did 3 just on parallel, so pulled the legs up did another about the same. Will do them again next week just push a bit hard and may go up in weight.
   
• Press: Tossing on what to do here so decided to test a RAW opener went to 90 most I have done for 6 years RAW lol.  Elbows and Head were better another week to tidy it up.
   
• Press: Dips after last week used Blue Band this week a lot better shoulders not as sore1.
   
• Good session to see where I am at 2 weeks to go.

Восемьдесят процентов[/ rquote] 

[Old Bull]

Сырье цикла Raw Cycle 

Week 45 Day 209

SSB Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п 
80kgs 3рХ1п 
100kgs 3рХ1п 
110kgs 3рХ1п 

Итого: 18 подъема F.L

Medium Grip Board Press 
20kgs 5рХ1п
40kgs 5рХ1п 
60kgs 5рХ1п 
80kgs 5рХ1п
90kgs 5рХ1п
100kgs 5рХ1п 
110kgs 5рХ1п

Итого: 35 подъема F.L

Deadlifts 
70kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п Briefs
140kgs 2рХ1п 
160kgs 1рХ1п Belt Straps Up
170kgs 1рХ1п BSU
180kgs 1рХ1п BSU

Итого: 14 подъема F.L

Fundamental Lifts 67

Notes:
 

• Squat: Took the weight up by 10kgs felt ok but not great.
   
• Press: Medium Grip cloning the last few weeks but with Boards. Bit tight after yesterdays Board work in the Shirt.
   
• Pull: Deadlifts, up to 180 for a single a little bit tough, will do the next 2 sessions speed at 170, 2 weeks to go.

Восемьдесят процентов 

[Old Bull]

Сырье цикла Raw Cycle 

Week 45 Day 210

Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 3рХ1п 
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п
160kgs 3рХ1п
152.5kgs 3рХ1п
145kgs 4рХ1п

Итого: 33 подъема F.L

Bench Press 2 Board POR 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п
97.5kgs 3рХ1п
105kgs 3рХ1п

Итого: 21 подъема F.L

Dips Blue Band
BW 5рХ4п 

GGHR 
Not Today

Scapula Pull Downs 
65kgs 6рХ5п 

Итого: 30 подъема 

Fundamental Lifts 55

Notes:
 

• Squat: 3s, cloned lats weeks workout, went to 160. Did a drop to 152.5 got and one set at 145 but 1 rep more.
   
• Press: Back on the Boards 3rd time this week but it was a 2 board, (my ole nemesis) still reps at 3 these felt better but 5kgs down on last week.
   
• Pull: GGHR not this week.
   
• Pull: Scapula Lat Pulls, all sets to 65s.

Восемьдесят процентов 

[Old Bull]

Сырье цикла Raw Cycle 

Week 45 Day 211

Leg Press 
40kgs 10рХ1п
80kgs 10рХ1п
120kgs 10рХ1п
140kgs 10рХ1п
160kgs 10рХ1п
160kgs 10рХ1п

Итого: 60 подъема F.L

Shoulder Press 
20kgs 6рХ1п
30kgs 6рХ1п
40kgs 6рХ1п

Итого: 18 подъема 

Crazy Bell Bench Press 
20kgs 5рХ1п
40kgs 5рХ1п
50kgs 5рХ1п
60kgs 5рХ1п
70kgs 3рХ1п

Итого: 23 подъема 

DeadLifts 
70kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п Briefs
140kgs 3рХ1п Briefs
160kgs 2рХ2п Straps Up
170kgs 2рХ3п

Итого: 20 подъема F.L

Fundamental Lifts 103

Notes:
 

• Squat: Leg Press back up to 200, cloned last weeks.
   
• Press: Shoulder Press not to bad today. 
   
• Press: Crazy Bells threw these in to help ramp up my Bench, went to 70kgs again thought I had 5 nah 3 just.
   
• Pull: Deadlifts after the last couple of sessions today were a lot better, lost heaps of strength, but that's the breaks

Восемьдесят процентов 

[Old Bull]

Sunday 19th January

Оборудованный секции цикла Equipped Cycle Section 

Week 46 Day 212

Squats 46 Centurion 
20kgs 4рХ1п Straps Down
40kgs 4рХ1п
60kgs 3рХ1п 
85kgs 3рХ1п 
110kgs 3рХ1п Straps Up
140kgs 3рХ1п 
160kgs 2рХ1п
175kgs 2рХ1п
190kgs 1рХ1п Close
200kgs 1рХ1п Rushed high

Итого: 26 подъема F.L

Bench Press 
20kgs 5рХ1п
40kgs 4рХ1п
55kgs 3рХ1п 
75kgs 2рХ1п 

Bench Press 50 Super Kat 
90kgs 2рХ1п 1 Board
100kgs 1рХ1п Chest Comp Call

Итого: 17 подъема F.L

Fundamental Lifts 43

Notes:
 

• Squat: Worked up to openers, 190 was close could have gone either way, went to 200 but rushed it cut short. Will sort it out on the day.
   
• Press: Dropped the opener to 100 to see if I could get a touch lol, so that will be it for saturday.
   
• Press: No Assist work
   
• Good test know where I am at for the weekend aiming for 9/9 so maybe smaller jumps.

Восемьдесят процентов 

[Old Bull]

Saturday 25/01/2014
Powerhouse Invitational

Weight: 110.78kgs pretty happy with this and that I was not what I was at the beginning of the week 

Squat
Warm up: Soft Suit Bar x 5, 60kg x 4, 100kg x 3, 46 Centurion 
Straps Down 120kgs x 2 140kgs x 2, Belt loose wraps

Straps Up B/W: 160kg x 1, 175kgs x1

1st Attempt: 190kgs 3 Whites 
Set up not quite right, but went ahead anyway, weight was maybe a bit light but good lift.

2nd Attempt : 200kg 2 Whites 1 Red
Set up a lot better, feet wider, good pop in the hole, lot better than the first rep, weight felt fine. 1 Red for Depth right side 92s.

3rd Attempt : 210kg 3 Reds
Set up a bit rushed, did not sink did not need to look at the lights new it, short on depth, 3 Reds.

Bench Press
Warm up: Bar x 5, 4kg x 3, 60kg x 2, 75kg x 2 
50 Super Kat : 1 Board, 90kgs x 1 

1st Attempt 100kgs 3 Reds
Came down but was hard to touch and settle bar was bobbing and weaving, got the press command no lift. 

2nd Attempt : 107.5kgs 3 Whites
Good drop and Fast off the chest, tight at lockout, good lift

3rd Attempt : 112.5kgs 3 Whites
Same as the last lift, good drop, and Fast off the chest and good lockout good lift.

Deadlift
Warm up: 60kgs x 1, 100kgs x 1, 140kg x 1 Add Belt Fatboys 46 Centurion Straps Down 155kgs x 1, Straps Up. 

1st Attempt 170kgs 3 whites
Easy opener bit too long in the hole, but fast finish

2nd Attempt : 182.5kgs 3 Whites
Same as the First, less time in the hole, good all the way to lock out.

3rd Attempt : 190kgs 3 Whites
Same setup as the 2nd, came off the floor good through to lockout, right hand grip started to go even with the hook.
 

• Lifts 7 from 9 one of my better days
  
  Squat 200kgs last comp 240kgs 
  Bench 112.5kgs Last comp 137.5kgs
  Dead 190kgs Last Comp 220kgs
  Total 502.5kgs last comp 597.5kgs
  
  Total 502.5kg
  
  Comments: 
  • 
    
  • Running quiet heavy into this comp the heaviest I have ever been 110.78 weighed in on monday 114.5 
     
  • Squats: Warm ups were ok, I started early 45 minutes out, good time. Kept to the plan on my opener 3 weeks ago it was 215-220, but put the ego aside and decided to see what was the lightest weight I could get to parallel. Opener went out weight felt good, feet were not quite wide enough should have reset dropped it came up good and quick it did feel to depth, borderline but that is the name of the game. For the second went up 10kgs to 200kgs, better setup than the first, feet wider. Went down pushed it a little bit more the extra 10kgs helped, came back up 1 Red 2 Whites. The third, my handler (NF) upped it to 210kgs, set up was rushed the whole lift was rushed, knew I did not have this one, just cut it short strength was there but just lack of platform time.
     
  • Bench: Was hopping for 3 good lifts 7.5kg jumps, I kept my opener at 100. Opener was all over the place hard to touch bobbing weaving worst lift I have done. 3 Reds. Increased by 7.5kgs for 2nd, dropped good hit the sweet spot, came off the chest nice and fast, good lockout, 3 Whites. Third same as the second but faster off the chest and just as quick, same as second 3 Whites.
     
  • Deads: Again wanted to finish strong here
     
  • Opener 170 sat in the hole too long, but it still popped up 3 whites. Then went to 182.5 on the second, that was the same as the first 3 Whites. Third attempt jumped to 190kgs, same as the first 2 but grip started to go but got the down command day over.
     
  • Was a pleasure to be lifting with Ben, Big Ed Cosner from Texas and to share the platform Nickoli, Big E, Dimi, CHM, Waaps, MT, Alf, some of these guys I have not been on the platform wit so that was a buzz. 
     
  • It has been 4 years since I lifted in The House and I bombed in that one  vowed never to another comp Promoting, Hosting and Competing is pretty hard, but it was really to lift in The House thats the part I miss the most lifting where I belong. Did a little Trap Dance for not bombing
     
  • Want to thank my handler NF, for making the right decisions looked after me really well, kept my cards wraps and everything else at hand. picked the numbers right. Thanks Champo long day for us both.
    
    Want to thank, the spotter loaders and all the Support crew and refs, great atmosphere
     
  • Things did not go as planned, wanted 9/9 but some rookie mistakes on 2 lifts. Rushed my 3rd Squat and used a belt on the Bench Shirt which I have not used in training but got a lot of positives from this comp. It is a start to the build up to 2015. 
     
  • There are a few issues from my injury that need to be addressed, The wrist is hindering me in the Bench and Deadlift, it is hard to lock the elbow at the start and finish of the Bench, and the grip on the Dead even with the Hook Grip is hard to hold. The right hip is running high happened when I got the injury, and from the vids I am favouring my right hip in the hole. This makes the left side drop down and the right to go up, giving me reds on that side. 
     
  • Verdict: A lot of work needs to put into this Classic/Antique model to get it back into a current new edition. So the plan will be worked out over the next week, structure of comps/training and set little targets and goals. 
     
  
  
  
  Сто процентов Товарищ OB 

[Skeletor]

Showing us younger fellas how its done.  Awesome mate and congrats on the lifts. *clapping*

[Old Bull]

Showing us younger fellas how its done.  Awesome mate and congrats on the lifts.

Thanks Skeletor, it is a good start and to see where I am at, something to build on now.

[Old Bull]

Сырье цикла Raw Cycle 

Week 1 Day 1

Squats ID 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п 
80kgs 4рХ1п 
100kgs 4рХ1п
120kgs 4рХ1п 

Итого: 24 подъема F.L

SP Bostock Bench Press POR 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п 
75kgs 3рХ1п 
90kgs 3рХ1п
100kgs 3рХ1п
110kgs 3рХ1п
105kgs 3рХ1п

Итого: 24 подъема F.L

Dips Blue Band
BW 5рХ3п 

GGHR 
Not Today

Scapula Pull Downs 
55kgs 6рХ3п 

Итого: 18 подъема 

Fundamental Lifts 55

Notes:
 

• Squat: 4s, 1st day back after the comp, hips were pretty tight, back was sore, really tough day. So only went to 120kgs.
   
• Press: SP Bostock Bench, slight pause on all reps working on lockout speed. Went better than the squats and only 10kgs less.
   
• Pull: GGHR not this week.
   
• Pull: Scapula Lat Pulls, all sets to 55s.
   
• Still sorting out the Cycle to WBOP.

Сто процентов Товарищ OB 

[Old Bull]

Thursday 30th January

Сырье цикла Raw Cycle 

Week 1 Day 2

Leg Press 
40kgs 6рХ1п
80kgs 6рХ1п
120kgs 6рХ1п
160kgs 6рХ2п

Итого: 30 подъема F.L

Shoulder Press 
20kgs 6рХ1п
30kgs 6рХ1п

Итого: 12 подъема 

Crazy Bell Bench Press 
20kgs 5рХ1п
40kgs 5рХ1п
50kgs 5рХ1п
60kgs 4рХ1п
70kgs 3рХ1п

Итого: 22 подъема 

DeadLifts 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 2рХ1п 
130kgs 1рХ6п 

Итого: 14 подъема F.L

Fundamental Lifts 66

Notes:
 

• Squat: Leg Press tough just to 160, 2 sets.
   
• Press: Shoulder Press struggled. 
   
• Press: Crazy Bells these were good, seems the Bench is the only thing responding well after the comp.
   
• Pull: Deadlifts again very tough after the last comp only got to 130 and they were sluggish managed 6 singles

Сто процентов Товарищ OB 

[Old Bull]

Сырье цикла Raw Cycle 

Week 2 Day 5

Squats ID 
Still no Squats

SP Bostock Bench Press POR 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п
100kgs 3рХ1п
110kgs 3рХ1п
120kgs 3рХ1п

Итого: 24 подъема F.L

Dips Blue Band
BW 5рХ3п 

GGHR 
Not Today

Scapula Pull Downs 
55kgs 6рХ3п 

Итого: 18 подъема 

Fundamental Lifts 24

Notes:
 

• Squat: Still no Squatting maybe Sunday maybe, Doc gave me about a dozen injections mad a big difference. Can walk without a limp lol signs of improvement.
   
• Press: SP Bostock Bench, slight pause on all reps working on lockout speed. Still hard to get setup with no leg drive so left it at 120kgs.
   
• Pull: GGHR not this week.
   
• Pull: Scapula Lat Pulls, all sets to 65s.
   
• Still sorting out the Cycle to WBOP.

Сто процентов Товарищ OB

[Old Bull]

Сырье цикла Raw Cycle 

Week 2 Day 6

Leg Press 
No Leg Work

Shoulder Press 
20kgs 6рХ1п
30kgs 6рХ1п

Итого: 12 подъема 

Crazy Bell Bench Press 
20kgs 5рХ1п
40kgs 5рХ1п
50kgs 5рХ1п
60kgs 4рХ1п
70kgs 3рХ1п

Итого: 22 подъема 

Dips 
BW 5рХ3п

Band Press Downs 
30рХ10п

DeadLifts 
No DLs

Fundamental Lifts 22

Notes:
 

• Squat: Still no legs, I think this exercise may have been the problem so will drop in favour of the FS.
   
• Press: Shoulder Press struggled. 
   
• Press: Crazy Bells these were good, seems the Bench is the only thing responding well after the comp.
   
• Pull: Deadlifts again doing nothing to aggravate the hip

Сто процентов Товарищ OB 

[Old Bull]

Оборудованный секции цикла Equipped Cycle Section 

Week 3 Day 8

Squats 46 Centurion 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п 
85kgs 3рХ1п 
110kgs 3рХ1п
140kgs 3рХ1п
160kgs 3рХ1п
170kgs 3рХ1п 

Итого: 24 подъема F.L

Bench Press 
20kgs 5рХ1п
40kgs 4рХ1п
60kgs 3рХ1п 

Bostock Bench Press All Paused 
80kgs 3рХ1п
90kgs 3рХ1п
100kgs 3рХ1п 
110kgs 3рХ1п 
120kgs 3рХ1п 
120kgs 3рХ1п

Итого: 30 подъема F.L

DB Bench Press 
50lbs 8рХ1п 
55lbs 8рХ1п
60lbs 8рХ1п

Итого: 24 подъема F.L

Dips 
BW 5рХ3п

Fundamental Lifts 78

Notes:
 

• Squat: After a weeks rest I put the suit on from the get go, just to stabilize my hip while Squatting. Went to 160kgs felt ok so did 170kgs got the TP to check hip moved in the last squat just tired I think. So good that I can work around this injury will not push the weight for a couple of weeks.
   
• Press: No shirt today did Bostock Bench again, generating good speed of the chest at the moment. Pleasantly surprised at the 130kgs, will keep around this number for the next couple of weeks.
   
• Press: Just the DB Bench
   
• better day going forward on managing the injury, good positives from today.

Сто процентов Товарищ OB 

[Old Bull]

Monday 10th February

Сырье цикла Raw Cycle 

Week 3 Day 9

SSB Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п 
80kgs 3рХ1п 

Итого: 12 подъема F.L

Medium Grip Board Press 
20kgs 3рХ1п
40kgs 3рХ1п 
60kgs 3рХ1п 
80kgs 3рХ1п
90kgs 3рХ1п
100kgs 3рХ1п 

Итого: 18 подъема F.L

Deadlifts 
No Deads today

Fundamental Lifts 30

Notes:
 

• Squat: These were slightly sore on the hip so left them at 80, bit of residual fallout from Sundays Squats.
   
• Press: Medium Grip cloning the last few weeks but with Boards. Bit tight in the hips could not get lrg drive.
   
• Pull: No Deadlifts, do not want to aggravate the hip still plenty of time will try on Thursday

Сто процентов Товарищ OB 

[Old Bull]

Flexibility/Rehab

Agile 11
1 x 2 Sets Each

Keg Arch Work
1 x 20 Seconds x 6 Sets

Scapular Wall Slides
1 x 10 x 3 Sets

Plate Rotators
2.5kgs x 10 x 2 Sets

Guns
20kgs x 20 x 3 Sets

Pull Down Abs
50kgs x 6 x 3 Sets

Plate Grips
15kgs x 30 Seconds x 3 Sets

Super Ds Lower back Protocol
1 x 2 Sets Each

Notes:

Settling into this routine, still slow but it is a start. 

NCFOM
 

[Old Bull]

Сырье цикла Raw Cycle 

Week 3 Day 11

Squats ID 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п 
80kgs 3рХ1п 
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
130kgs 3рХ1п

Итого: 24 подъема F.L

SP Bostock Bench Press POR 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п 
75kgs 3рХ1п 
90kgs 3рХ1п
100kgs 3рХ1п
110kgs 3рХ1п
120kgs 3рХ1п

Итого: 24 подъема F.L

Dips Blue Band
Not today Shoulder playing up

Scapula Pull Downs 
60kgs 6рХ4п 

Итого: 24 подъема 

Fundamental Lifts 48

Notes:
 

• Squat: Still stiff in the hip so did not push this went to 140 and did a drop set, that was enough for today.
   
• Press: SP Bostock Bench, slight pause on all reps working on lockout speed. Lot better this week had some sort of leg drive which helped, still not fully functional.
   
• Pull: GGHR not this week.
   
• Pull: Scapula Lat Pulls, all sets to 65s.
   
• Happy with todays effort can only get better.

Сто процентов Товарищ OB