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Beaten Paths are For Beaten Men

Old Bull

By Old Bull
in Workout journals

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Old Bull

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Friday 11th December

 

Week 75 Day 259

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
150kgs 3рХ1п

Total: 24 Lifts 

Press: Bench Press 
20kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п

Total: 16 Lifts

Pull: Sumo 
50kgs 3рХ1п
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п

Total: 12 Lifts 

Fundamental Lifts 52

Notes:
 

  • Squats: Normal Squats full hand grip on the bar and in heels went to 150kgs and did 1 set. Speed Strength was good.
     
  • Bench: Full Bench Press went to 60kgs again but 4 reps eyes may have been a bit too big for today. 
     
  • Pull: Full Sumo from the floor not strapped or wrapped, lot better today these have been lethargic the past week but got to 110kgs it is a start.
     
  • Quote for the Week:

    “It does not bother the Wolf how many the sheep may be.” 

    -Virgil
     



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Its my own programme that I have developed over the last 4 years and still working it .  It is a hybrid between WSB, Sheiko, RTS and the Bulgarian Method it works on a Daily MAX.  I have my lifters Sq

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Saturday 12th December

 

Week 75 Day 260

Squats: GS Front Squat 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п

Total: 24 Lifts 

Press: Bench Press 
20kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п

Total: 16 Lifts

Pull: Conventional Heels 
50kgs 3рХ1п
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п

Total: 12 Lifts 

Fundamental Lifts 52

Notes:
 

  • Squats: Get Strength Front Squat Harness, getting the hang of this unit still throws me forward but that will correct over time as i get more flexible.
     
  • Bench: Full Bench Press went to 60kgs again but 4 reps this time and the weight felt better than Wednesdays session. 
     
  • Pull: Full Conventional weight finally feeling better but as i said strength disappeared quiet quickly on this exercise.
     
  • First full week back of training and it was good too.
     
  • Quote for the Week:

    “It does not bother the Wolf how many the sheep may be.” 

    -Virgil
     



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Old Bull

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Monday 14th December

 

Week 76 Day 261

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
160kgs 3рХ1п
150kgs 3рХ1п

Total: 27 Lifts 

Press: Bench Press 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
70kgs 2рХ1п

Total: 17 Lifts

Pull: Sumo 
50kgs 3рХ1п
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п

Total: 12 Lifts 

Fundamental Lifts 56

Notes:

 

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Wednesday 16th December

 

Week 76 Day 262

Squats: IronDawg Squats Briefs 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п
120kgs 4рХ1п

Total: 28 Lifts 

Press: Bench Press 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
50kgs 4рХ1п

Total: 20 Lifts

Pull: Conventional Heels 
50kgs 3рХ1п
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ2п

Total: 15 Lifts 

Fundamental Lifts 53

Notes:
 

  • Squats: Normal Squats full hand grip brought the hands in about 60mm from the sleeves about 2/3rds of my hand. 4s today up to 120kgs for 2 sets.
     
  • Bench: Full Bench Press went to 50kgs same as above 4s and 2 top sets. 
     
  • Pull: Full Conventional not strapped or wrapped, 110kgs this week was the best it has been for a couple of weeks.
     
  • Quote for the Week:

    “The Hotter The Battle The Sweeter the Victory.” 

    -Bob Marley
     



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Friday 18th December

 

Week 76 Day 263

Squats: IronDawg Squats 
20kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п
135kgs 4рХ1п
150kgs 4рХ1п
140kgs 4рХ1п

Total: 32 Lifts 

Press: Bench Press 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
60kgs 4рХ1п

Total: 24 Lifts

Pull: Sumo 
50kgs 3рХ1п
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ3п

Total: 18 Lifts 

Fundamental Lifts 74

Notes:
 

  • Squats: Normal Squats full hand grip brought the hands in about 60mm from the sleeves about 2/3rds of my hand. 4s today up to 150kgs and a drop to 140kgs.
     
  • Bench: Full Bench Press went to 60kgs same as above 4s and 2 top sets. 
     
  • Pull: Full Sumo not strapped or wrapped, 110kgs and for 3 sets the best it has been for a couple of weeks now.
     
  • Quote for the Week:

    “The Hotter The Battle The Sweeter the Victory.” 

    -Bob Marley
     



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Saturday 19th December

 

Week 76 Day 264

Squats: GS Front Squats 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п

Total: 24 Lifts 

Press: Bench Press 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 7рХ1п

Total: 23 Lifts

Pull: Conventional heels 
50kgs 3рХ1п
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ3п

Total: 18 Lifts 

Fundamental Lifts 65

Notes:
 

  • Squats: Get Strength Front Squat Harness, getting the hang of this did not throw me as forward as last week.
     
  • Bench: Full Bench Press went to 60kgs again got 7 reps so as Magnum puts it a volume PB. 
     
  • Pull: Full Conventional weight finally feeling better but as i said strength still down on this exercise.
     
  • Second full week back of training and it was good too.
     
  • Quote for the Week:

    “The Hotter The Battle The Sweeter the Victory.” 

    -Bob Marley
     



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Old Bull

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Monday 21st December

Week 77 Day 265

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
160kgs 3рХ1п
150kgs 3рХ1п

Total: 27 Lifts 

Press: Bench Press 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
70kgs 3рХ1п

Total: 18 Lifts

Pull: Sumo 
50kgs 3рХ1п
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п

Total: 15 Lifts 

Fundamental Lifts 56

Notes:

 

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Wednesday 23rd December

 

Week 77 Day 266

Squats: IronDawg Squats Briefs 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п
120kgs 4рХ1п

Total: 28 Lifts 

Press: Bench Press 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
50kgs 4рХ1п

Total: 20 Lifts

Pull: Conventional Heels 
50kgs 3рХ1п
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п

Total: 12 Lifts 

Fundamental Lifts 50

Notes:
 

  • Squats: Normal Squats full hand grip brought. 4s today same as last week 120kgs for 2 sets.
     
  • Bench: Full Bench Press went to 50kgs same as above 4s and 2 top sets. 
     
  • Pull: Full Conventional in heels, 110kgs again this week.
     
  • Quote for the Week:

    “The Two most Powerful Warriors are Patience and Time.” 

    -Leo Tolstoy
     



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Thursday 24th December

 

Week 77 Day 267

Squats: GS Front Squats 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п
70kgs 4рХ1п

Total: 28 Lifts 

Press: Bench Press 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
60kgs 4рХ1п

Total: 24 Lifts

Pull: Sumo 
50kgs 3рХ1п
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п

Total: 12 Lifts 

Fundamental Lifts 64

Notes:
 

  • Squats: Get Strength Front Squat Harness, getting the hang of this did not throw me as forward as last week 2 top sets.
     
  • Bench: Full Bench Press went to 60kgs again and id 2 sets. 
     
  • Pull: Sumo only went to 110 as I had trained yesterday and body not quiet use to double days yet.
     
  • Third full week back of training.
     
  • Quote for the Week:

    “The Two most Powerful Warriors are Patience and Time.” 

    -Leo Tolstoy
     



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Monday 28th December

 

Week 78 Day 268

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
160kgs 3рХ1п
155kgs 3рХ1п

Total: 27 Lifts 

Press: Bench Press 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
70kgs 3рХ1п
75kgs 3рХ1п :wallbash::flaming::doh1: suppose to be 65kgs:dunno:

Total: 18 Lifts

Pull: Sumo 
50kgs 3рХ1п
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п

Total: 15 Lifts 

Fundamental Lifts 56

Notes:

 

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Wednesday 30th December

 

Week 78 Day 269

Squats: IronDawg Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п
140kgs 4рХ1п
140kgs 4рХ1п

Total: 32 Lifts 

Press: Bench Press 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
67.5kgs 4рХ1п

Total: 24 Lifts

Pull: Conventional Heels 
50kgs 3рХ1п
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
120kgs 3рХ1п

Total: 15 Lifts 

Fundamental Lifts 71

Notes:
 

  • Squats: Normal Squats in heels full hand grip. Strength staring to improve would normally stop at 120 but today 140kgs was the mark and for a double.
     
  • Bench: Full Bench Press went to 67.5kgs for a triple maybe should have been 65 but happy with the top set. 
     
  • Pull: Full Conventional not strapped or wrapped, 120kgs this week so up 10 on the previous weeks.
     
  • good end to the last day of the years (2015) training been a up and down year for sure. 
     
  • Quote for the Week:

    "If you think that you are too old for Rock n Roll then you are" 

    -Lemmy Kilmister
     



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Friday 1st January

 

Week 78 Day 270

Squats: IronDawg Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п
135kgs 4рХ1п
150kgs 4рХ1п
145kgs 4рХ1п

Total: 36 Lifts 

Press: Bench Press 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
70kgs 3рХ1п

Total: 18 Lifts

Pull: Sumo 
50kgs 3рХ1п
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
120kgs 3рХ1п
130kgs 3рХ1п

Total: 18 Lifts 

Fundamental Lifts 72

Notes:
 

  • 1st workout of the new year and a sluggish one at that too much of everything overload overload.
     
  • Squats: Normal Squats in heels full hand grip they were all over the place. Went to 1fiddy and did a drop set.
     
  • Bench: Full Bench Press went to 70kgs for a triple not bad but not really good either. 
     
  • Pull: Full Sumo 130kgs this week so up 10 on the previous weeks.
     
  • Not the best of starts for the New Year but will look back on this with a bit of Humour. 
     
  • Quote for the Week:

    "If you think that you are too old for Rock n Roll then you are" 

    -Lemmy Kilmister
     



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Saturday 2nd January

 

Week 78 Day 271

Squats: GS Front Squats 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п
70kgs 4рХ1п

Total: 28 Lifts 

Press: Bench Press POR 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п

Total: 24 Lifts

Pull: Conventional 
50kgs 3рХ1п
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п

Total: 12 Lifts 

Fundamental Lifts 64

Notes:
 

  • Squats: Get Strength Front Squat Harness, getting the hang of this did not throw me as forward like 2 weeks ago 2 top sets again.
     
  • Bench: Full Bench Press 60kgs last week 70kgs this week. 
     
  • Pull: Conventional only went to 110 as I had trained yesterday and body not getting use to double days yet.
     
  • Fourth full week back of training.
     
  • Quote for the Week:

    "If you think that you are too old for Rock n Roll then you are" 

    -Lemmy Kilmister
     



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Monday 4th January

 

Week 79 Day 272

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
160kgs 3рХ1п
170kgs 3рХ1п

Total: 27 Lifts 

Press: Bench Press 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
70kgs 3рХ1п
75kgs 3рХ1п 
75kgs 3рХ1п 

Total: 21 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п
150kgs 3рХ1п

Total: 15 Lifts 

Fundamental Lifts 63

Notes:
 

  • A good start to the week.
     
  • Squats: Normal Squats in heels full hand grip. Strength still average 160kgs was better than last week so went to 170kgs that was a cluster will not do that again for a couple of weeks.
     
  • Bench: Full Bench Press went to 75kgs triple this week and 2 sets, as I missed connecting the Tendo:doh1:. 
     
  • Pull: Full Sumo from the floor, 150kgs this week so happy with that speed not too bad but still room for improvement.
     
  • Quote for the Week:

    "In War there is no PRIZE for runner up" 

    -General Omar Bradley
     



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Monday January 11th

 

Week 80 Day 273

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
160kgs 3рХ1п
170kgs 3рХ1п

Total: 27 Lifts 

Press: Bench Press 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
70kgs 3рХ1п
75kgs 3рХ1п 
75kgs 3рХ1п 

Total: 21 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п
150kgs 3рХ1п

Total: 15 Lifts 

Fundamental Lifts 63

Notes:
 

  • A good start to the week even with only one days training last week.
     
  • Squats: Normal Squats in heels full hand grip. Strength still average 170kgs was pretty ugly last week but a lot better this week. Still need more time under the bar and it showed in the Power Output. I needed at least another one if not 2 more days of squatting.
     
  • Bench: Full Bench Press went to 75kgs for a triple this week. About the same as last week so happy not a lot of drop off for one bench session in 7 days 
     
  • Pull: Full Sumo from the floor, 150kgs again this week same as last week RFD was up on last weeks effort this seemed to be the least affected lift of the three.
     
  • Quote for the Week:

    "In War there is no PRIZE for runner up" 

    -General Omar Bradley
     



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Wednesday January 13th

 

Week 80 Day 274

Squats: IronDawg Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п
140kgs 4рХ1п
140kgs 4рХ1п

Total: 32 Lifts 

Press: Bench Press 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
67.5kgs 4рХ1п
62.5kgs 4рХ1п

Total: 28 Lifts

Pull: Conventional Heels 
50kgs 3рХ1п
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
120kgs 3рХ1п

Total: 15 Lifts 

Fundamental Lifts 75

Notes:
 

  • Squats: Normal Squats in heels full hand grip. Strength staring to improve today 140kgs was the mark and for a double.
     
  • Bench: Full Bench Press went to 67.5kgs for a triple and did a drop set to 62.5kgss. 
     
  • Pull: Conventional, 120kgs this week same as the previous Wednesdays workout.
     
  • Missed last weeks workout due to travelling so happy with todays effort. 
     
  • Quote for the Week:

    "In War there is no PRIZE for runner up" 

    -General Omar Bradley
     



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Friday January 15th

 

Week 80 Day 275

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
155kgs 3рХ1п

Total: 24 Lifts 

Press: Bench Press 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
70kgs 3рХ1п

Total: 18 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
120kgs 3рХ1п
130kgs 3рХ1п
140kgs 3рХ1п

Total: 18 Lifts 

Fundamental Lifts 60

Notes:
 

  • Squats: Normal Squats in heels. Strength Speed day to day 155 was the top set. Still need more time under the bar when training gets consistent then things are good.
     
  • Press: Bench Press went to 70kgs for a triple this week. Same as above Strength Speed day just working on a few ideas. 
     
  • Pull: Sumo, 140kgs same deal as above.
     
  • Quote for the Week:

    "In War there is no PRIZE for runner up" 

    -General Omar Bradley
     



OB1 

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Saturday January 16th

 

Week 80 Day 276

Squats: GS Front Squats 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п
80kgs 4рХ1п:clap:

Total: 28 Lifts 

Press: Bench Press POR 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п

Total: 24 Lifts

Pull: Conventional 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
110kgs 3рХ1п

Total: 12 Lifts 

Fundamental Lifts 64

Notes:
 

  • Squats: Get Strength Front Squat Harness, getting the hang of this did 80kgs small miricales.
     
  • Bench: Full Bench Press 70kgs last week same this week. 
     
  • Pull: Conventional only went to 120 as I had trained yesterday and getting use to double days.
     
  • Sencond full week of training.
     
  • Quote for the Week:

    "In War there is no PRIZE for runner up" 

    -General Omar Bradley
     



OB1

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Monday January 18th

 

Week 81 Day 277

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
160kgs 3рХ1п
170kgs 3рХ1п

Total: 27 Lifts 

Press: Bench Press 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
70kgs 3рХ1п
77.5kgs 3рХ1п 

Total: 21 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п
150kgs 3рХ1п
150kgs 3рХ1п

Total: 18 Lifts 

Fundamental Lifts 66

Notes:
 


  • Squat: Squats in heels. Strength still average 170kgs was better than last week. Still need more time under the bar, have not settles into a non interrupted cycle yet, but that will come.
     
  • Press: Full Bench Press went to 77.5kgs for a triple this week. Better than last week so happy. 
     
  • Pull: Sumo 160kgs this week, RFD was down on last weeks effort but 10kgs up in weight.
     
  • Quote for the Week:

    "A River Cuts Through a Rock, not because of its Power, But its Persistence" 

    -Un Known
     



OB1 

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Wednesday January 22nd

 

Week 81 Day 278

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
160kgs 3рХ1п

Total: 24 Lifts 

Press: Bench Press 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
70kgs 3рХ1п

Total: 18 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
120kgs 3рХ1п
130kgs 3рХ1п
140kgs 3рХ1п

Total: 18 Lifts 

Fundamental Lifts 60

Notes:
 

  • arriving home an 2.15 am always new training maybe not as fluid.
     
  • Squat: 155kgs last week 160kgs this week .54ms average last week this week .46ms. Still ok even for weight increase.
     
  • Press: Bench Press went to 70kgs for a triple this week. Better than last week so happy. 
     
  • Pull: Sumo 140kgs this week, last week average ms was .41 the same as the is week so speed kept up either weight was to light or I was in the zone, more likely the weight too light:laughing:
     
  • Quote for the Week:

    "A River Cuts Through a Rock, not because of its Power, But its Persistence" 

    -Un Known
     



OB1 

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Saturday January 23rd

 

Week 81 Day 279

Squats: GS Front Squats 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п
80kgs 4рХ1п:clap:

Total: 28 Lifts 

Press: Bench Press POR 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п

Total: 24 Lifts

Pull: Conventional 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
120kgs 3рХ1п

Total: 12 Lifts 

Fundamental Lifts 64

Notes:
 

  • Squats: Get Strength Front Squat Harness, good session 80kgs a lot better this week.
     
  • Press: Bench Press 70kgs last week same this week. 
     
  • Pull: Conventional only went to 120 as I had trained yesterday and getting use to double days.
     
  • Third full week of training.
     
  • Quote for the Week:

    "A River Cuts Through a Rock, not because of its Power, But its Persistence" 

    -Un Known
     



OB1 

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Monday January 25th

 

Week 82 Day 280

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
160kgs 3рХ1п
170kgs 3рХ1п

Total: 27 Lifts 

Press: Bench Press SS 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
70kgs 3рХ1п
80kgs 3рХ1п 
90kgs 3рХ1п 

Total: 21 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п
150kgs 3рХ1п
160kgs 3рХ1п

Total: 18 Lifts 

Fundamental Lifts 66

Notes:
 


  • Squat: Squats in heels today for the last Church Session, Metals next week. :clap:
     
  • Press: Bench Press went to 90kgs for a triple this week, used the Sling Shot quiet high up. Looking at a small overload at the top this week was 12.5kgs 
     
  • Pull: Sumo 160kgs this week, RFD was down on last weeks effort but speed was up ms.
     
  • Quote for the Week:

    "You Have to Believe In Yourself" 

    -Sun Tzu
     



OB1 
 

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Wednesday January 27th

 

Week 82 Day 281

Squats: IronDawg Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п
140kgs 4рХ1п
140kgs 4рХ1п

Total: 32 Lifts 

Press: Bench Press 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п
65kgs 4рХ1п

Total: 28 Lifts

Pull: Conventional Heels 
50kgs 3рХ1п
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
120kgs 3рХ1п

Total: 15 Lifts 

Fundamental Lifts 75

Notes:
 

  • Squats: In heels, strength amd technique staring to improve, today 140kgs was the mark and for a double.
     
  • Bench: Full Bench Press went to 70kgs for a 4 and did a drop set to 65kgs previous weeks have been 3 reps so a little gain. 
     
  • Pull: Conventional, 120kgs this week same as the previous Wednesdays workout.
     
  • Missed last weeks workout due to travelling so happy with today's effort. 
     
  • Quote for the Week:

    "You Have to Believe In Yourself" 

    -Sun Tzu
     



OB1 
 

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Friday January 29th

 

Week 82 Day 282

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
160kgs 3рХ1п
150kgs 3рХ1п

Total: 27 Lifts 

Press: Bench Press SS 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
70kgs 3рХ1п
80kgs 3рХ1п 
75kgs 3рХ1п 

Total: 24 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
125kgs 3рХ1п
135kgs 3рХ1п
145kgs 3рХ1п

Total: 18 Lifts 

Fundamental Lifts 69

Notes:
 


  • Squat: Squats heels medium speed session. :clap:
     
  • Press: Bench Press went to 80kgs for a triple, and did a drop to 75 Looking at a small overload at the top. 
     
  • Pull: Sumo 145kgs this week, working on crisp reps.
     
  • Quote for the Week:

    "You Have to Believe In Yourself" 

    -Sun Tzu
     



OB1 

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Monday February 1st

 

Week 83 Day 283

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
160kgs 3рХ1п
180kgs 3рХ1п

Total: 27 Lifts 

Press: Bench Press SS 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
70kgs 3рХ1п
80kgs 3рХ1п 
90kgs 3рХ1п 

Total: 21 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п
150kgs 3рХ1п
170kgs 3рХ1п

Total: 18 Lifts 

Fundamental Lifts 66

Notes:
 


  • Squat: Squats in Metals :clap: today and from now on, only been 2 years, will take a little while to settle in.
     
  • Press: Bench Press went to 90kgs for a triple this week, same as last week used the Sling Shot quiet high up. 
     
  • Pull: Sumo 170kgs this week, RFD was down and speed was the same but weight was 10kgs heavier.
     
  • Quote for the Week:

    "Your Life is on The Line Practice Well" 

    -Masaaki Hatsumi
     



OB1 

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