Beaten Paths are For Beaten Men

[Old Bull]

Prehab

X Band Walks Purple

1 x 8 Steps x 3 Sets

Leg Ext

12 x 5.5 Plates x 3 Sets

Dynamic Ab Crunch 5 Second Holds

1 x 10 x 3 Sets

Standing Leg Curl

10 x 15kg x 3 Sets

Good Mornings

10 x 20kgs

10 x 40kgs

10 x 60kgs

10 x 80kgs

10 x 100kgs

10 x 110kgs

Leg Press

10 x 4 Plates

10 x 6 Pl

10 x 7 Pl

10 x 8 Pl

Speed Deads

1 x 120kg x 2 Sets

1 x 130kg x 2 Sets

1 x 140kg x 2 Set

1 x 150kg x 2 Sets

1 x 160kg x 2 Sets

GHRs

1 x 10 x 3 Sets

Reverse Hypers

10 x 100kgs x 3 Sets

Comments:

GMs were interesting at 10s same as the Leg Press. Have not done them for a while, but things settled down by the speed deads. Mind you the hammies were warm when I got to the GHR

[Flamer]

Prehab

X Band Walks Purple

1 x 8 Steps x 3 Sets

Leg Ext

12 x 5.5 Plates x 3 Sets

Dynamic Ab Crunch 5 Second Holds

1 x 10 x 3 Sets

Standing Leg Curl

10 x 15kg x 3 Sets

Good Mornings

10 x 20kgs

10 x 40kgs

10 x 60kgs

10 x 80kgs

10 x 100kgs

10 x 110kgs

Leg Press

10 x 4 Plates

10 x 6 Pl

10 x 7 Pl

10 x 8 Pl

Speed Deads

1 x 120kg x 2 Sets

1 x 130kg x 2 Sets

1 x 140kg x 2 Set

1 x 150kg x 2 Sets

1 x 160kg x 2 Sets

GHRs

1 x 10 x 3 Sets

Reverse Hypers

10 x 100kgs x 3 Sets

Comments:

GMs were interesting at 10s same as the Leg Press. Have not done them for a while, but things settled down by the speed deads. Mind you the hammies were warm when I got to the GHR

Your a sick, sick man!! 110kg GM's???!!! OUCH!

[Old Bull]

Your a sick, sick man!! 110kg GM's???!!! OUCH!

Not as sick as my training partner 8 x 160kgs but I am getting there :pray:

[Old Bull]

Sled Drag 100kgs

1 x 90 Steps x 2 Sets

Side Planks

1 x 8 x 2 Sets

Hungarian Blaster 25kgs

1 x 10 Swings x 2 Sets

DB Farmers Walk 100kgs

1 x 40 Meters x 2 Sets

Blast Chain Static Bridge

1 x 1 Minute x 2 Sets

Comments:

The Blast Chain Abdominal Fall Outs have improved my Static holds x 20 seconds maybe even more. Will raise my legs up to increase pressure.

Farmers and Sled were tough and hot

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 2 Sets

Blast Chain Abdominal Fall Outs

1 x 8 x 2 Sets

Wall Stretch

1 x 8 Seconds 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

2 x 3 x 20kg

2 x 3 x 30kg

2 x 3 x 40kg

2 x 3 x 50kgkg

2 x 3 x 60kg

2 x 3 x 70kg x 3 Sets x 3 Grips

Siders LPDs

Medium Grip LPD

6 x 70kg x 4 Sets

Reverse Grip LPD

6 x 70kg x 4 Sets

Parallel Grip LPD

6 x 70kg x 4 Sets

Super Wide Grip LPD

6 x 70kg x 4 Sets

Face Pulls Chains

12 x 120lb x 3 Sets

Comments:

Hot sweaty speed ok, Siders upped the reps felt good now home to the Easter Eggs Eggs as in plural

[Old Bull]

Prehab

DCs

1 x 20 x 3 Sets

Blast Chain Abdominals

1 x 8 x 2 Sets

Adductors Purple

1 x 20 x 2 Sets

Speed Box Squats 15"

5 x 20kg x 2 Sets

5 x 40kg

5 x 60kg

5 x 80kg

3 x 100kg

2 x 120kg x 5 Sets

RDLs Pause Pulls 3 Second Holds

3 x 100kg

3 x 115kg

3 x 130kg

Rack Pulls Knee

3 x 100kg

3 x 120kg

3 x 140kg

3 x 160kg

3 x 180kg

3 x 200kg

GHRs

1 x 8 x 3 Sets

Reverse Hypers

8 x 100kg x 3 Sets

X Band Walks Purple

1 x 8 Steps x 3 Sets

Comments:

Wasn't quite warm for the Speed Squats, needed a couple of extra sets. RDL pauses were good, so will increase to 140kgs, and abs are getting better on the chains about time too!!!

"Keeping The Young Bulls Honest."

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 2 Sets

DCs

1 x 15 x 2 Sets

DB Side Bends

8 x 95lb

Floor Press xtra 1.25kg on right side

8 x 20kg

8 x 40kg

8 x 50kg

8 x 60kg

8 x 70kg

8 x 80kg

8 x 90kg x 2 Sets

4 Board

8 x 100kg

8 x 110kg

8 x 120kg

Bent Over Rows Bench Grip

10 x 60kg

10 x 75kg

10 x 90kg

Masons

12 x 150lb x 3 Sets

DB Side Raises

10 x 30lb x 3 Sets

Trap Bar Shrugs

8 x 120kg x 3 Sets

Face Pulls

12 x 120lb x 3 Sets

One Arm DB Shoulder Press

8 x 30lb x 3 Sets

Comments:

Good solo train, especially after the Marathon easter egg eating :naughty:

Floor press was good , shoulders were whacked after that come to the DB Shoulder press nobody was home :doh:

[Old Bull]

Sled Drag Upper Body

Front Raise Dragging 25kg

1 x 20 Meters x 2 Sets

Medium Grip Chest Press Dragging 25kg

1 x 20 Meters x 2 Sets

Rear Chest Flyes Dragging 25kg

1 x 20 Meters x 2 Sets

Scapula Pull Downs

12 x 60kg x 2 Sets

Arch Work 110mm Pipe

1 x 20 Seconds x 5 Sets

Blast Chain Abdominal Fallouts

1 x 8 x 3 Sets

Cuban Press

Bar x 10 x 2 Sets

Comments:

Arch work is going well so are the Fall Outs.

[Old Bull]

Prehab

Dynamic Ab Crunch Green Band

10 x 5 Second Holds x 3 Sets

X Band Walks Purple Band

1 x 8 x 3 Sets

DCs

1 x 20 x 3 Sets

Standing Calf Raises

12 x 60kg x 3 Sets

Goodmornings

5 x 20kg

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 115kg

5 x 130kg

3 x 145kg

Deadlifts From 6" Box

5 x 70kg

5 x 110kg

5 x 130kg

5 x 150kg

5 x 170kg

GHR

1 x 10 x 3 Sets

Reverse Hypers

10 x 100kgs x 3 Sets

Comments:

GMs were good today the triple was at the top end of the scale, one more maybe, maybe not.

Pulls were bit hard on the hands the knurling was like a wood rasp the way it took the skin off. The only good thing is you did not lose the grip.

"Keeping The Young Bulls Honest."

[poos_n_wees]

Pulls were bit hard on the hands the knurling was like a wood rasp the way it took the skin off. The only good thing is you did not lose the grip.

Yeah, who cares if it took the skin off.. the main thing is that you didn't lose the grip :shock:

Damn.. keep up the good work OB!

[Old Bull]

Friday 28th March

Prehab

Rotators Minis

1 x 20 x 2 Sets

DCs

1 x 20 x 2 Sets

Blast Chain Abdominal

1 x 10 x 2 Sets

DB Bench Press

10 x 50lb

10 x 60lb

10 x 70lb

Speed Bench

2 x 3 x 20kg

2 x 3 x 30kg

2 x 3 x 40kg

2 x 3 x 50kg

2 x 3 x 60kg

2 x 3 x 70kg x 3 Sets 3 grips

Bench Press Old 48 Centurion

5 x 100kg 3 Board

5 x 110kg 2 Board

5 x 120kg 1 Board

2 x 130kg Chest

SuperSets

Siders Medium Grip LPD

6 x 70kg x 4 Sets

Masons

10 x 150lb

Siders Reverse Grip LPD

6 x 70kg x 4 Sets

Overhead Tri Ext

10 x 100lb x 4 Sets

Siders Wide Grip LPD

6 x 70kg x 4 Sets

Knees Up Close Grip Bench Press

10 x 60kg x 4 Sets

Bench Grip BB Rows

10 x 60kg x 4 Sets

Trap Bar Shrugs

10 x 80kg x 4 Sets

Comments:

What was suppose to be a short session before the Canes ended being a bit longer.

First time in a shirt for 7 months and my loose one, with 140kg guys getting into it! well it was a bit loose. But happy with the strength at this stage from all the volume we have been doing.

[Old Bull]

Pulls were bit hard on the hands the knurling was like a wood rasp the way it took the skin off. The only good thing is you did not lose the grip.

Yeah, who cares if it took the skin off.. the main thing is that you didn't lose the grip :shock:

Damn.. keep up the good work OB!

cheers

Got to keep them honest

[Old Bull]

Prehab

DCs

1 x 20 x 3 Sets

Adductors Purple

1 x 20 x 3 Sets

X Band Walks Purple

1 x 8 Steps x 3 Sets

Speed Box Squats 11" + 2 " Foam

5 x 20kg

5 x 40kg x 2 Sets

5 x 60kg x 2 Sets

3 x 80kg

2 x 100kg x 6 Sets

RDLs Pause Pulls 3 Second Holds

3 x 100kg

3 x 120kg

3 x 140kg

Rack Pulls Knee

3 x 100kg

3 x 120kg

3 x 140kg

3 x 160kg

3 x 180kg

5 x 200kg

Reverse Hypers

10 x 100kg x 3 Sets

GHRs

1 x 12 x 3 Sets

Comments:

Speed Squats were good but were not fast enough at the beginning. Did them off of 2" foam will do these for a while just trialling for later build ups for Nationals.

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 2 Sets

Funky Chicken

10 x 10lb x 2 Sets

Pull Aparts Minis

1 x 20 x 2 Sets

Blast Chain Abs

1 x 10 x 2 Sets

Bench Press Blow Out

5 x 20kg x 2 Sets

5 x 40kg

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

6 x 100kg

Bench Press

22 x 60kg

3 Board Bench Press

5 x 100kg

5 x 110kg

3 x 130kg

DB Decline Bench Press

10 x 40lb

10 x 50lb

20 x 30lb

Tri Set

T/Bar Rows

8 x 40kg x 2 Sets

8 x 60kg

Tri Push Downs

10 x 20kg

10 x 25kg

10 x 30kg

Hammer Curls

10 x 30lb

10 x 35lb x 2 Sets

Superset

Face Pulls Chains

12 x 100lb

12 x 120lb

12 x 150lb

DB Bent Over Rear Delts

10 x 20lb x 3 Sets

Comments:

Happy with bench but the tris are fading fast, come to DB Declines and nobody was home. Raw strength is up even tho we have been doing Volume which is good for this time of the year.

[SamWelly]

What is this speed work stuff you have been posting? Keen to get by bench to 200kg 1RM, and need some help :pray: :pray: :pray:

[Old Bull]

What is this speed work stuff you have been posting? Keen to get by bench to 200kg 1RM, and need some help :pray: :pray: :pray:

SW.

It would take more than 1 post to go through so I will make it as brief as possible.

Speed Work or Dynamic Effort is from the Russian Conjugate System (3 or 4 different training systems in one micro cycle ie 1 week) It is basically designed to develop a fast rate of force production.

We are very strong but not very fast, our training is a bit similar to your boxing training, you have heavy bag work for power and strength and speed ball work for speed. Once you develop your speed then strength and power comes for the knockout.

We train 2 days per week for Bench and and the same for Legs Max Effort Day ME and Dynamic Effort Day DE Speed Day they are 72 hours apart. Speed work is all about %, Bench is 60% of your 1RM for 3 reps x 7-10 sets. We have a Time componet which is very important, if your 3 reps are below 3 seconds then ok if not decrease the % it may even be 40 45 or 50%.

It is hard to tell people who may have a bench of 180kgs that 90 or 100kgs done fast for 3s will increase there 1RM. But once you get your head around speed work, the same as boxing then things develop. No use having a knockout punch but it takes a week to get there.

Weightlifters are very fast and explosive, Powerlifters are very strong so it is a crossing of training cultures. We try to use less energy to shift a bigger weight. But anything over 160kgs does not feel that fast :doh:

[Old Bull]

Sled Drag Upper Body

Front Raise Dragging 25kg

1 x 20 Meters x 2 Sets

Medium Grip Chest Press Dragging 25kg

1 x 20 Meters x 2 Sets

Rear Chest Flyes Dragging 25kg

1 x 20 Meters x 2 Sets

Scapula Pull Downs

12 x 60kg x 2 Sets

Arch Work 110mm Pipe

1 x 20 Seconds x 5 Sets

Blast Chain Abdominal Fallouts

1 x 8 x 2 Sets

2" Fat Bar Cuban Press

Bar x 10 x 2 Sets

Comments:

Ab work was good, Cuban Press went up a notch with the Fat Bar. Arch Work and Fall Outs are getting better.

[SamWelly]

Thanks for the reply. I get the gist of it mainly. Is there any online referrance you have?

[Old Bull]

Thanks for the reply. I get the gist of it mainly. Is there any online referrance you have?

SW,

This is a Boxing one on Bench and Speed Work

http://www.boxingscene.com/forums/showt ... p?t=167415

This one will take you through everything, you might equipment that your gym might not have or allow

http://www.wannabebig.com/article.php?articleid=302

T Nation is a good site for lots of stuff Mike Robertson is up there.

http://www.t-nation.com/article/perform ... _bench&cr=

[Old Bull]

Prehab

Dynamic Ab Crunch Green Band

1 x 10 x 5 Second Holds x 3 Sets

X Band Walks

1 x 8 Steps x 3 Sets

Standing Calf Raise

15 x 60kgs x 3 Sets

Deficit Deadlifts 2"

5 x 70kg

5 x 110kg

5 x 130kg

5 x 145kg

5 x 155kg

Good Mornings

10 x 20kg

10 x 40kg

10 x 60kg

10 x 80kg

Leg Press

12 x 4 Plates

12 x 6 Plates x 3 Sets

Front Squats

6 x 40kg

6 x 55kg

6 x 70kg

Reverse Hypers

10 x 100kg x 3 Sets

Comments:

Deficits were a bit tough, but no excuses just got to Harden the F*@k up. Slight twinge in the hip but all good!!

[Old Bull]

Sled Drag 100kg

1 x 90 Steps x 2 Sets

Side Planks

1 x 8 x 2 Sets

Hungarian Blaster 25kgs

1 x 10 Swings x 2 Sets

DB Farmers Walks 100kgs

1 x 40 Metres x 2 Sets

Blast Chain Static Bridge Elevated

1 x 20 seconds x 2 Sets

Comments:

Well the twinge in the hip from Deads yesterday disappeared straight after the sled drag. :pray: I have not done these enough over the past 3 months and it showed what I have been missing. :doh:

[Old Bull]

Prehab

Rotators Minis

1 x 20 x 3 Sets

GHRs

1 x 8 x 3 Sets

Russian Twists

1 x 10 x 3 Sets

Shoulder Wall Stretch

1 x 10 seconds x 3 Sets

Close Grip Incline Bench Press

5 x 20kg x 2 Sets

5 x 40kg

5 x 50kg

5 x 60kg

5 x 70kg

5 x 80kg

Speed Bench

2 x 3 x 20kg x 2 Sets

2 x 3 x 30kg

2 x 3 x 40kg

2 x 3 x 50kg

2 x 3 x 60kg

2 x 3 x 70kg x 2 Sets 2 Grips

SuperSets

Medium Grip LPDs

6 x 70kg x 3 Sets

Bent Over Masons

8 x 150lb x 3 Sets

Reverse Grip LPDs

6 x 70kg x 3 Sets

Overhead Rope Tri Exts

8 x 120lb x 3 Sets

Parallel Grip LPDs

6 x 70kg x 3 Sets

Overhead DB Tri Exts

8 x 25lb x 3 Sets

Super Wide Grip LPDs

6 x 70kg x 3 Sets

Band Tri Exts Purple

1 x 20 x 3 Sets

Pendlay Rows Bench Grip

6 x 60kg x 3 Sets

Hammer Curls

8 x 30lb x 3 Sets

Comments:

Just about took longer to put the log up, than to actually do the workout. Pretty Warm, out of Breath Tris are Sore The End :clap:

[Old Bull]

Prehab

Funky Chicken

12 x 10lb x 2 Sets

Rotators Minis

1 x 20 x 2 Sets

Blast Chain Abs

1 x 10 x 2 Sets

Pull Aparts Minis

1 x 20 x 2 Sets

DB Decline Bench Press

8 x 40lb

8 x 50lb

8 x 60lb

10 x 70lb

Bench Press

5 x 20kg

5 x 40kg

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

3 x 100kg

2 x 110kg

3 Board Bench Press

5 x 100kg

5 x 115kg

4 x 130kg

Quad Set

Lying DB Tri Ext

10 x 20lb

10 x 25lb

10 x 30lb

DB Hammer Curls

10 x 25lb

10 x 30lb

10 x 35lb

Face Pulls Bar

10 x 150lb x 3 Sets

Trap Bar Shrugs

10 x 80kg x 3 Sets

Comments:

Not too bad on the bench, got cramp in the hammy, then slipped on the boards. So okay sort of WO, assist were good.

[Old Bull]

Sled Drag Upper Body

Front Raise Dragging 25kg

1 x 20 Meters x 2 Sets

Medium Grip Chest Press Dragging 25kg

1 x 20 Meters x 2 Sets

Rear Chest Flyes Dragging 25kg

1 x 20 Meters x 2 Sets

Scapula Pull Downs

12 x 60kg x 2 Sets

Arch Work 110mm Pipe

1 x 20 Seconds x 5 Sets

Leg Raise

1 x 10 x 2 Sets

Cuban Press

2" Fat Bar x 12 x 2 Sets

Comments:

Sled work is getting comfortable so the weight might have to go up shortly. Arch work is going really well 56 years of a straight back now it is starting to get a curve Yeah baby :clap:

[Old Bull]

Prehab

Adductors Purple

1 x 20 x 2 Sets

Leg Ext

12 x 5 1/2 Plates x 2 Sets

DCs

1 x 20 x 4 Sets

Hip Stretch

1 x 20 Seconds x 2 Sets

Squats

5 x 20kg x 2 Sets

5 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

3 x 120kg

3 x 140kg

Squats Old Centurion 46 Straps Down

3 x 160kg

3 x 180kg x 4 Sets

Squats Straps Up

1 x 190kg x 2 Sets

Deads

3 x 60kgs

3 x 70kgs

3 x 110kgs

3 x 150kgs

Good Mornings

5 x 60kg

5 x 80kg

5 x 100kg

GHRs

1 x 10 x 3 Sets

Reverse Hypers

10 x 100kgs x 3 Sets

Hip Stretch

1 x 20 Seconds x 3 Sets

Comments:

First time since the Nationals had a suit on let alone any sort of weight, over 160kgs. Happy with the conditioning 4 sets x 3 at 180kgs was pretty good, weight felt ok. 2 more squat WOs before CDs to get something to parallel, yeah I know 2 weeks out and try the suit!!@$#!%^*(^$) :doh:

I may have put on a bit of size suit was not as loose as before. :naughty:

Twinge in the hip so stopped the deads at 150kgs, do not know about the 40kg jumps, just following my training partner.