Beaten Paths are For Beaten Men

[Old Bull]

Tuesday February 2nd

 

Week 83 Day 284

Squats: SSB 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п
80kgs 4рХ1п

Total: 20 Lifts 

Press: Floor Press Apollon's Axle 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п

Total: 20 Lifts

Pull: SLDL 
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ3п

Total: 20 Lifts 

Fundamental Lifts 60

Notes:
 

• Second day of the 5 day a week training, not pushing it just got to see how the body reacts took about 40 minutes mucking around too.
   
• Squat: Safety Squat Bar have not dome these for a while so worked up to 80kgs.
   
• Press: Floor Press Apollon's Axle testing the wrist just went to 60kgs. 
   
• Pull: SLDL went to 60kgs put straps on the last 2 sets wrist started playing up.
   
• Quote for the Week:
  
  "Your Life is on The Line Practice Well" 
  
  -Masaaki Hatsumi
   

OB1 

[Old Bull]

Wednesday February 3rd

 

Week 83 Day 285

Squats: IronDawg Squats 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ1п
140kgs 4рХ1п
155kgs 4рХ1п

Total: 32 Lifts 

Press: Bench Press 
20kgs 4рХ1п
35kgs 4рХ1п
45kgs 4рХ1п
55kgs 4рХ1п
65kgs 4рХ1п
75kgs 4рХ1п
70kgs 4рХ1п

Total: 28 Lifts

Pull: Sumo Speed 
70kgs 3рХ1п
100kgs 3рХ1п
110kgs 2рХ1п
120kgs 2рХ1п
130kgs 1рХ6п

Total: 16 Lifts 

Fundamental Lifts 76

Notes:
 

• Squats: In Metals for the second day and technique staring to improve, today 155kgs was the mark.
   
• Bench: Full Bench Press went to 75kgs for a 4 and did a drop set to 70kgs. 
   
• Pull: Sumo, 130kgs today, have taken out conventional and added in a Sumo speed component for Wednesday's workout.
   
• Quote for the Week:
  
  "Your Life is on The Line Practice Well" 
  
  -Masaaki Hatsumi
   

OB1 

[Old Bull]

Thursday February 4th

 

Week 83 Day 286

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

Total: 28 Lifts 

Press: Bench Press Boards 
20kgs 4рХ1п
40kgs 4рХ1п
55kgs 4рХ1п
70kgs 4рХ1п
80kgs 4рХ1п
90kgs 4рХ1п

Total: 24 Lifts

Pull: Conventional 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п

Total: 12 Lifts 

Fundamental Lifts 64

Notes:
 

• Squats: GS Front Squat Harness In heels about 3 weeks since I have done these.
   
• Bench: Board Press went to 90kgs for a 4 felt not to bad for the forst time for a few years. 
   
• Pull: Conventional in heels, 130kgs today been a little while to get it back up to this point.
   
• Quote for the Week:
  
  "Your Life is on The Line Practice Well" 
  
  -Masaaki Hatsumi
   

OB1 

[Old Bull]

Friday February 5th

 

Week 83 Day 287

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

Total: 21 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п
140kgs 3рХ1п
150kgs 3рХ1п

Total: 18 Lifts 

Fundamental Lifts 66

Notes:
 

• Last day and the fifth training day for this week. It has been just under 2 years 101 weeks since I have been able to train 5 days a week. Injured November Comp 2012 out till October 2013, did a comp January 2014, 3 weeks later Polymyalgia Rheumatica 22 months then broke wrist August 2015. Things come in 3s, should be good to go now. The first time back in my Metals for 101 weeks and they feel pretty good.
   
• Squat: Squats in Metals  today and from now on, only been 2 years, will take a little while to settle in.
   
• Press: Bench Press went to 80kgs for a triple and a drop set at 75kgs, same as last week used the Sling Shot quiet high up. 
   
• Pull: Sumo Speed Day 150kgs this week, RFD was up and speed was down but weight was 5kgs heavier.
   
• Quote for the Week:
  
  "Your Life is on The Line Practice Well" 
  
  -Masaaki Hatsumi
   

OB1

[Old Bull]

Tuesday 9th February

 

Week 84 Day 289

Squats: SSB 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п
80kgs 4рХ1п

Total: 20 Lifts 

Press: Floor Press Apollon's Axle 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
60kgs 4рХ1п

Total: 24 Lifts

Pull: SLDL 
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ2п

Total: 20 Lifts 

Fundamental Lifts 64

Notes:
 

• Second day of the second week of 5 day a week training.
   
• Squat: Safety Squat Bar have not dome these for a while so worked up to 80kgs a lot better than last week.
   
• Press: Floor Press Apollon's Axle testing the wrist just went to 70kgs up a dime from last week. 
   
• Pull: SLDL went to 70kgs put straps on the last 2 sets wrist started playing up.
   
• Quote for the Week:
  
  "FEAR"
  Forget Everything And Run
  or
  Face Everything And Rise 
  
  -Your Choice
   

OB1 

[Old Bull]

Wednesday 10th February

 

Week 84 Day 291

Squats: IronDawg Squats Brief's 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п Knee Wraps
120kgs 4рХ1п KW Belt
140kgs 4рХ1п
155kgs 4рХ1п

Total: 32 Lifts 

Press: Bench Press 
20kgs 4рХ1п
35kgs 4рХ1п
45kgs 4рХ1п
55kgs 4рХ1п
65kgs 4рХ1п
75kgs 4рХ1п
70kgs 4рХ1п

Total: 28 Lifts

Pull: Sumo Speed 
70kgs 3рХ1п
100kgs 3рХ1п
110kgs 2рХ1п
120kgs 2рХ1п Belt
130kgs 1рХ6п Belt

Total: 16 Lifts 

Fundamental Lifts 76

Notes:
 

• Squats: In Metals for the fifth day and technique staring to improve. Bit better session with the lower bar position. 
   
• Bench: Full Bench Press went to 75kgs for a 4 and did a drop set to 70kgs. Still doing these in my Metals setting up an improvement from last week.
   
• Pull: Sumo, 130kgs today, have taken out conventional and added in a Sumo speed component for Wednesday's workout. 
   
• Quote for the Week:
  
  "FEAR"
  Forget Everything And Run
  or
  Face Everything And Rise 
  
  -Your Choice
   

OB1 

[Old Bull]

Week 84 Day 292

Squats: GS Front Squat 
20kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п
80kgs 4рХ1п
90kgs 4рХ1п

Total: 28 Lifts 

Press: Bench Press Boards 
20kgs 4рХ1п
40kgs 4рХ1п
55kgs 4рХ1п
70kgs 4рХ1п
80kgs 4рХ1п
90kgs 4рХ1п
100kgs 4рХ1п

Total: 28 Lifts

Pull: Conventional Heels/Flats 
70kgs 3рХ1п Heels
90kgs 3рХ1п Flats
110kgs 3рХ1п
130kgs 3рХ1п

Total: 12 Lifts 

Fundamental Lifts 64

Notes:
 

• Squats: GS Front Squat Harness In heels felt good so went to 90kgs.
   
• Bench: Board Press went to 100kgs for a 4 felt not to bad RPE10  
   
• Pull: Conventional in Flats, 130kgs today may take a few weeks to get the lines right.
   
• Quote for the Week:
  
  "Your Life is on The Line Practice Well" 
  
  -Masaaki Hatsumi
   

OB1 

[Old Bull]

Week 84 Day 293

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

Total: 21 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п
140kgs 3рХ1п
150kgs 3рХ1п

Total: 18 Lifts 

Fundamental Lifts 66

Notes:
 

• Second week of 5 days per week training.
   
• Squat: Squats in Metals  a better day stil playing with bar position.
   
• Press: Bench Press went to 80kgs for a triple and a drop set at 75kgs, same as last week used the Sling Shot quiet high up above the elbows. 
   
• Pull: Sumo Speed Day 150kgs this week, RFD was down and speed was up.
   
• Quote for the Week:
  
  "Your Life is on The Line Practice Well" 
  
  -Masaaki Hatsumi
   

OB1 

[Old Bull]

Week 85 Day 294

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
160kgs 3рХ1п
180kgs 3рХ1п
170kgs 3рХ1п

Total: 30 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 69

Notes:
 

• Squat: Squats in Metals are improving week by week. Still sitting 180 for a triple and did a fatigue set of 170.
   
• Press: Bench Press went to 90kgs again for a triple, speed was down but the numbers were consistent no fluctuations. 
   
• Pull: Sumo 160kgs this week same as last week, Peak Force and Average speed was the same as last week.
   
• Quote for the Week:
  
  "You can Only Fight the way you Practice"
  
  -Miyamoto Musashi
   

OB1 

[Old Bull]

Week 85 Day 295

Squats: SSB 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п
80kgs 4рХ1п

Total: 20 Lifts 

Press: Floor Press Apollon's Axle 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п

Total: 24 Lifts

Pull: SLDL 
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ3п

Total: 24 Lifts 

Fundamental Lifts 68

Notes:
 

• Second day of the third week of 5 day a week training.
   
• Squat: Safety Squat Bar getting more comfortable with this movement, same weight as last week.
   
• Press: Floor Press Apollon's Axle testing the wrist just went to 70kgs up a dime from last week wrist wraps made a difference. 
   
• Pull: SLDL went to 70kgs no straps this week.
   
• Time: 28 minutes 44 Seconds
   
• Quote for the Week:
  
  "You can Only Fight the way you Practice"
  
  -Miyamoto Musashi
   

OB1 
 

[Old Bull]

Week 85 Day 296

Squats: IronDawg Squats Brief's 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п Knee Wraps
120kgs 4рХ1п KW Belt
140kgs 4рХ1п
155kgs 4рХ1п

Total: 32 Lifts 

Press: Bench Press 
20kgs 4рХ1п
35kgs 4рХ1п
45kgs 4рХ1п
55kgs 4рХ1п
65kgs 4рХ1п
75kgs 4рХ1п
70kgs 4рХ1п

Total: 28 Lifts

Pull: Sumo Speed 
70kgs 3рХ1п
100kgs 3рХ1п
110kgs 2рХ1п
120kgs 2рХ1п Belt
130kgs 1рХ6п Belt

Total: 16 Lifts 

Fundamental Lifts 76

Notes:
 

• Ground Hog Day for Training
   
• Squats: In Metals for the eighth day and technique staring to improve. Bit better session with the lower bar position. 
   
• Bench: Full Bench Press went to 75kgs RPE 9 for a 4 and did a drop set to 70kgs RPE 8.5. Still doing these in my Metals setting up an improvement from last week.
   
• Pull: Sumo, 130kgs today, second week on speeds, and staring to see an improvement in technique. 
   
• Quote for the Week:
  
  "You can Only Fight the way you Practice"
  
  -Miyamoto Musashi
   

OB1 

[Old Bull]

Week 85 Day 297

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п
160kgs 3рХ1п
165kgs 3рХ1п

Total: 27 Lifts 

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

Total: 21 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п
140kgs 3рХ1п
150kgs 3рХ1п

Total: 18 Lifts 

Fundamental Lifts 66

Notes:
 

• End of the third week of 5 days per week training.
   
• Squat: Squats in Metals  a better day today bar position nearly sorted.
   
• Press: Bench Press went to 80kgs for a triple and did to sets instead of a drop set. 
   
• Pull: Sumo Speed Day 150kgs this week, RFD was up and so was the speed.
   
• Quote for the Week:
  
  "You can Only Fight the way you Practice"
  
  -Miyamoto Musashi
   

OB1 

[Old Bull]

Monday 22nd February

 

Week 86 Day 298

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
130kgs 3рХ1п
150kgs 3рХ1п
170kgs 3рХ1п
190kgs 3рХ1п
180kgs 3рХ1п

Total: 30 Lifts 

Press: Bench Press SS 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
70kgs 3рХ1п
80kgs 3рХ1п 
90kgs 3рХ1п 
85kgs 3рХ1п

Total: 24 Lifts

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

Total: 18 Lifts 

Fundamental Lifts 71

Notes:
 

• Squat: Squats in Metals are improving week by week. Went up to 190 little bit unstable but ok, did a fatigue set of 180.
   
• Press: Bench Press went to 90kgs again for a triple, average speed was up FRD was up slightly. 
   
• Pull: Sumo 160kgs this week same as last week, Peak Force same as last week and average speed was up.
   
• Quote for the Week:
  
  "Don't Mistake My Silence for Ignorance, My Calmness of Acceptance, or My Kindness for Weakness"
  
  -Spec Ops
   

OB1 

[Old Bull]

Week 86 Day 299

Squats: SSB 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п
80kgs 4рХ1п

Total: 20 Lifts 

Press: Floor Press Apollon's Axle 
20kgs 4рХ1п
30kgs 4рХ1п
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ1п

Total: 24 Lifts

Pull: SLDL 
40kgs 4рХ1п
50kgs 4рХ1п
60kgs 4рХ1п
70kgs 4рХ3п
80kgs 4рХ2п

Total: 24 Lifts 

Fundamental Lifts 68

Notes:
 

• Second day of the fourth week of 5 day a week training.
   
• Squat: Safety Squat Bar getting more comfortable with this movement, same weight as last week.
   
• Press: Floor Press Apollon's Axle went to 70kgs same as last week, but strapped the wrist. 
   
• Pull: SLDL went to 80kgs up a dime from last week.
   
• Quote for the Week:
  
  "Don't Mistake My Silence for Ignorance, My Calmness of Acceptance, or My Kindness for Weakness"
  
  -Spec Ops
   

OB1 

[Realtalk]

What is all this kind of training OB? Sheiko?

 

and why do you like this method?

[Old Bull]

On 2/23/2016 at 7:33 PM, Realtalk said:

What is all this kind of training OB? Sheiko?

 

and why do you like this method

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 Squatting, Bench Press and Deadlifting 6 days per week if they are under 110kgs if over then it is 5 Days per week.  For me as I am coming back from a few injures health stuff I am on 5 Days.  

 

The principal is that you risk less injury when you squat every day so to speak, as in 2 times per week the muscles will recover before the tendons do, hence tears and rips as one is stronger (muscle)than the other (tendon).  With Squat Press and Pull each day both are in a constant state of fatigue therefore no injuries.  Also if you want to get better at Squatting, Bench Press and Deadlift then you need more time under the bar.

 

 I have moved from training the muscle to training the movement.  The plus side is that a lot of PL niggles disappear with constant training (active recovery). I Call it Bulgarianization, I have about a dozen lifters on this at the moment.  The results on the platform speak for this style of training, but you need to be well conditioned to move to 6 days a week. Sheiko for a couple years is a good base to start with.

 

Short version lol

[Old Bull]

Week 86 Day 300

Squats: IronDawg Squats Brief's 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п Knee Wraps
120kgs 4рХ1п KW Belt
140kgs 4рХ1п
160kgs 4рХ1п

Total: 32 Lifts 

Press: Bench Press 
20kgs 4рХ1п
35kgs 4рХ1п
45kgs 4рХ1п
55kgs 4рХ1п
65kgs 4рХ1п
75kgs 4рХ1п
70kgs 4рХ1п

Total: 28 Lifts

Pull: Sumo Speed 
70kgs 3рХ1п
100kgs 3рХ1п
110kgs 2рХ1п
120kgs 2рХ1п Belt
130kgs 1рХ6п Belt

Total: 16 Lifts 

Fundamental Lifts 76

Notes:
 

• Ground Hog Day for Training
   
• Squats: In Metals a better session with the lower bar position. 
   
• Bench: Full Bench Press went to 75kgs RPE 8.5 for a 4 and did a drop set to 70kgs RPE 8. improvement on last week.
   
• Pull: Sumo, 130kgs today, third week on speeds, and staring to see an improvement in technique. 
   
• Quote for the Week:
  
  "Don't Mistake My Silence for Ignorance, My Calmness of Acceptance, or My Kindness for Weakness"
  
  -Spec Ops
   

OB1 

[Old Bull]

Week 86 Day 302

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 
75kgs 3рХ1п 

Total: 24 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п
140kgs 3рХ1п
150kgs 3рХ1п

Total: 18 Lifts 

Fundamental Lifts 66

Notes:
 

• End of the Fourth week of 5 day per week training.
   
• Squat: Squats in Metals  a better day today bar position nearly sorted. Speed the same as last week RFD slightly up.
   
• Press: Bench Press went to 80kgs for a triple and did a drop set to 75kgs. 
   
• Pull: Sumo Speed Day 150kgs this week, RFD was up and so was the speed.
   
• Quote for the Week:
  
  "Don't Mistake My Silence for Ignorance, My Calmness of Acceptance, or My Kindness for Weakness"
  
  -Spec Ops
   

OB1 

 

[Old Bull]

Week 87 Day 304

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
130kgs 3рХ1п
150kgs 3рХ1п
170kgs 3рХ1п
190kgs 3рХ1п
180kgs 3рХ1п

Total: 30 Lifts 

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

Total: 24 Lifts

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

Total: 18 Lifts 

Fundamental Lifts 71

Notes:

 

[Old Bull]

Week 87 Day 306

Squats: IronDawg Squats Brief's 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п Knee Wraps
120kgs 4рХ1п KW Belt
140kgs 4рХ1п
160kgs 4рХ1п

Total: 32 Lifts 

Press: Bench Press 
20kgs 4рХ1п
35kgs 4рХ1п
45kgs 4рХ1п
55kgs 4рХ1п
65kgs 4рХ1п
75kgs 4рХ1п
70kgs 6рХ1п

Total: 30 Lifts

Pull: Sumo Speed 
70kgs 3рХ1п
100kgs 3рХ1п
110kgs 2рХ1п
120kgs 2рХ1п Belt
130kgs 1рХ6п Belt

Total: 16 Lifts 

Fundamental Lifts 78

Notes:
 

• Ground Hog Day for Training
   
• Squats: In Metals a much better session with the lower bar position. 
   
• Bench: Full Bench Press went to 75kgs RPE 8 for a 4 and did a drop set to 70kgs RPE 8. improvement on last week.
   
• Pull: Sumo, 130kgs today, third week on speeds, and found the right position on the last 2 reps. Will start using this stance in my other days, will put the Tendo on it next week. 
   
• Quote for the Week:
  
  "Opportunities Multiply as they are Seized"
  
  -Sun Tzu
   

OB1 

[Bigken1985]

On 2/24/2016 at 9:51 AM, Old Bull said:

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 Squatting, Bench Press and Deadlifting 6 days per week if they are under 110kgs if over then it is 5 Days per week.  For me as I am coming back from a few injures health stuff I am on 5 Days.  

 

The principal is that you risk less injury when you squat every day so to speak, as in 2 times per week the muscles will recover before the tendons do, hence tears and rips as one is stronger (muscle)than the other (tendon).  With Squat Press and Pull each day both are in a constant state of fatigue therefore no injuries.  Also if you want to get better at Squatting, Bench Press and Deadlift then you need more time under the bar.

 

 I have moved from training the muscle to training the movement.  The plus side is that a lot of PL niggles disappear with constant training (active recovery). I Call it Bulgarianization, I have about a dozen lifters on this at the moment.  The results on the platform speak for this style of training, but you need to be well conditioned to move to 6 days a week. Sheiko for a couple years is a good base to start with.

 

Short version lol

Very Intersting

[Old Bull]

Friday 4th March

 

Week 87 Day 308

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 
77.5kgs 3рХ1п 

Total: 24 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п
140kgs 3рХ1п
150kgs 3рХ1п
160kgs 3рХ1п

Total: 21 Lifts 

Fundamental Lifts 69

Notes:
 

• End of the Fifth week of 5 day per week training.
   
• Squat: Squats in Metals Speed was up RFD slightly down.
   
• Press: Bench Press went to 80kgs for a triple and did a drop set to 77.5kgs. 
   
• Pull: Sumo Speed Day 160kgs this week, up a dime RFD was up and the speed was the same as last week.
   
• Quote for the Week:
  
  "Opportunities Multiply as they are Seized"
  
  -Sun Tzu
   

OB1 

[Old Bull]

Monday 7th March

 

Week 88 Day 309

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
130kgs 3рХ1п
150kgs 3рХ1п
170kgs 3рХ1п
190kgs 3рХ1п
180kgs 3рХ1п

Total: 30 Lifts 

Press: Bench Press SS 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
75kgs 3рХ1п
90kgs 3рХ1п 
100kgs 3рХ1п 
90kgs 3рХ1п

Total: 24 Lifts

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

Total: 18 Lifts 

Fundamental Lifts 71

Notes:

 

[Old Bull]

Wednesday 9th March

Week 87 Day 306

Squats: IronDawg Squats Brief's 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ1п
80kgs 4рХ1п
100kgs 4рХ1п Knee Wraps
120kgs 4рХ1п KW Belt
140kgs 4рХ1п
160kgs 4рХ1п

Total: 32 Lifts 

Press: Bench Press 
20kgs 4рХ1п
35kgs 4рХ1п
45kgs 4рХ1п
55kgs 4рХ1п
65kgs 4рХ1п
75kgs 4рХ1п
72.5kgs 6рХ1п

Total: 30 Lifts

Pull: Sumo Speed 
70kgs 3рХ1п
100kgs 3рХ1п
110kgs 2рХ1п
120kgs 2рХ1п Belt
130kgs 1рХ6п Belt

Total: 16 Lifts 

Fundamental Lifts 78

Notes:
 

• Ground Hog Day for Training
   
• Squats: In Metals a much better session with the lower bar position. 
   
• Bench: Full Bench Press went to 75kgs RPE 8 for a 4 and did a drop set to 72.5kgs RPE 8. improvement on last week.
   
• Pull: Sumo, 130kgs today, third week on speeds, used the Tendo and speed looks good will increase next week. 
   
• Quote for the Week:
  
  "REMEMBER It is Just a Bad Day Not a Bad Life"
  
  -Unknown
   

OB1 
 

[Old Bull]

Week 88 Day 313

Squats: IronDawg Squats 
20kgs 3рХ1п
40kgs 3рХ1п
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
125kgs 3рХ1п
145kgs 3рХ1п
165kgs 3рХ1п
175kgs 3рХ1п

Total: 27 Lifts 

Press: Bench Press SS 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
60kgs 3рХ1п
75kgs 3рХ1п
90kgs 3рХ1п 
95kgs 3рХ1п 
90kgs 3рХ1п 

Total: 27 Lifts

Pull: Sumo 
70kgs 3рХ1п
90kgs 3рХ1п
110kgs 3рХ1п
130kgs 3рХ1п
140kgs 3рХ1п
150kgs 3рХ1п
160kgs 3рХ1п

Total: 21 Lifts 

Fundamental Lifts 72

Notes:
 

• End of the Sixth week of 5 day per week training.
   
• Squat: Squats in Metals Speed was the same but weight was up 5kgs and RFD was up to.
   
• Press: Bench Press went to 95kgs for a triple and did a drop set to 90kgs. 
   
• Pull: Sumo Speed Day 160kgs again this week, RFD and speed were both down.
   
• Quote for the Week:
  
  "REMEMBER It is Just a Bad Day Not a Bad Life"
  
  -Unknown
  
   

OB1